Around the time I hit 40, I noticed a couple of things that troubled me. Publishers started printing books with smaller type, and I could no longer spring out of bed like a SuperBall. It turned out the small print was just my older eyes needing drug store cheaters – not a publishing conspiracy to save paper. But there was no quick-fix equivalent to reading-glasses to remedy my stiffer, less flexible joints. To restore my limberness and flexibility, I started doing stretching exercises every day.
Even though I’m not technically a senior citizen yet (although AARP keeps asking me to join its retirement club), most of my daily stretches are perfectly suited for seniors.
Here are five of my favorite stretching exercises:
Stretching exercise for seniors #1: Neck Stretch
In a standing position, pull your shoulders back and clasp your hands together behind your back.
Turn your head gently to the left, looking over your left shoulder.
Stop when you feel a stretch in the right side of your neck.
Hold for 30 seconds.
Repeat, turning your head gently to the right.
To further loosen your neck, you can vary this stretch by pressing each ear toward the front of the same-side shoulder.
Stretching exercise for seniors #2: Shoulder Stretch
(This stretch can be done standing or sitting.)
Raise your left shoulder and pull it back, moving it around in a circle toward the back of your body
Do the same with your left shoulder, alternating between the two until your shoulders feel loose and ready to throw a softball.
Variation: Reverse the shoulder motion, rolling each shoulder forward instead of backward.
Stretching exercise for seniors #3: Deltoid Stretch
If I had to pick a favorite stretch, it would be the deltoid stretch. You may not even realize how tight your deltoids are until you stretch them.
(This stretch can be done standing or sitting.)
Cross your left arm in front of your body, so that your arm is parallel to the floor.
With your right hand, push against your arm (just above the elbow) until you feel a stretch.
Hold for 30 seconds.
You can raise or lower your arm a smidge to stretch different parts of your deltoid muscles.
Stretching exercise for seniors # 4: Lower Back Stretch
In a standing position, let your arms hang down your sides toward the front of your body.
Very gradually allow your arms to move down toward your feet, as if you were a rag doll. (The slower the movement, the better the stretch.)
When your arms are as far down as they’ll comfortable go, let your body remain in this upside-down U-shaped position until your lower back is nice and stretched out. Come back up slowly, enjoying a bonus upper back stretch!
Stretching exercise for seniors # 5: Wrist Stretch
This wrist stretch is great if you spend a lot of time at the computer and may even help you prevent nerve damage.
(This stretch can be done standing or sitting.)
Place the back of your left hand perpendicular to the back of your right hand behind the fingers, forming a T-shape.
Pull back on the fingers of your right hand with your left hand until you feel a comfortable stretch.
Hold for 30 seconds.
Repeat in reverse to stretch your left wrist.
When it comes to stretching, no pain equals more gain
No matter what stretches you do, it is important to hold each stretch without bouncing. To avoid injury, increase pressure gradually just to the point of resistance – not pain
Although you may still not bounce out of bed like a SuperBall, all of these stretches will decrease muscle tightness, increase flexibility, and help you feel more comfortable and at home inside your body.
Sources:
http://nihseniorhealth.gov/exerciseforolderadults/flexibilityexercises/video/e2i_transcript.html
Personal experience
