The key to aging gracefully and preventing a number of age-related diseases is to live a healthy lifestyle that includes a good diet and exercise, doctors at the Mayo Clinic report. Supplements, restrictive diets and expensive treatments should be eschewed in favor of common-sense routines that include exercises to maintain flexibility.
Wall Arch
Stretching your shoulders and back can help maintain a healthy posture as the bones become weak or vulnerable to osteoporosis and curvature of the spine. In addition to providing back and shoulder flexibility, a wall arch can help to tone the calves and abdominal muscles. To do this exercise, stand about six inches away from a wall, facing the wall with your feet about six inches apart. Then, inhale deeply and stretch both arms above your head and place them on the wall. Let out your breath as you stand up straight and return your arms to your sides. Inhale and raise your right hand to the wall above your head and hold for a couple of seconds before lowering it. Repeat with your left hand. Do each movement five times.
Neck Stretch
Keep your neck flexible and prevent stiffness by stretching it daily. To do a neck stretch, stand or sit with your feet about shoulder-width apart and hold your chin up so that your head is straight. Turn your head slowly to the right and hold it for 10 to 30 seconds. Return forward and repeat on the left side. Doctors at the National Institute on Aging report that neck stretching should be performed three to five times after working out or whenever your neck feels stiff, such as after sitting at a desk for a period of time.
Shoulder Stretch
Seniors often find they have trouble continuing with daily activities, such as carrying packages and doing housework, because of stiffness and joint pain. Simple stretching exercises that work on the shoulders and upper back can relieve stiffness to help maintain regular movements. Stand straight with your feet shoulder-width apart. Hold a towel in one hand behind your head. Grab the other end of the towel behind your back with the other hand. Lightly pull on the end of the towel and feel the stretch. Hold for a couple of seconds and release. Repeat three times and then switch hands and stretch the opposite side.
Buddy Stretch
As they age, seniors often need help getting down on the floor to perform thorough flexibility exercises. Alleviate that barrier by getting a partner and giving each other a good stretch. Working with a partner can help maintain motivation to keep up with the exercises and insert a little fun in the flexibility training as well. Start by sitting on the floor facing each other and placing your feet together. Use a resistance band or a towel. Each person should grab one end of the towel and take turns slowly pulling on the towel. Pull evenly without bouncing and hold the stretch for 10 to 30 seconds. Repeat three to five times. As you become more flexible, you can use a shorter towel or a resistance band or even hold hands for the exercise.
