“Use it or lose it” is a phrase commonly heard today. Applied to budgets, energy and more, it is most certainly true of muscle tissues in the body.
As we age, our muscles and joints lose their elasticity. Do you remember hearing your grandparents say something like, “I’m not as spry (flexible) as I once was?”
To keep joints and muscles flexible well into the senior years, begin to move now.
Here are five simple stretches anyone can do to get started on a new lifestyle full of fun and exercise. Begin by mastering the exercises in number one, then move on to add more specific stretches.
One:
Yoga has a lot to offer in basic stretches for all ages. Visit a2zyoga.com for five free exercises designed just for seniors. If you can’t stretch like the models on the screen, don’t worry. Just stretch as far as you can without pain or discomfort, then as you do them on a routine basis, you’ll find you can stretch a little further.
As your body becomes more flexible, you’ll also find those stiff joints aren’t so stiff anymore, and you can do more with less pain medication.
Two:
Stretches for the back. Nothing in the body hurts or aches like the back. Keeping the back muscles strong and flexible will reduce or eliminate pain.
Remember “bend over and try to touch your toes” from school? This helps stretch the back muscles. If you need a partner to help steady you so you don’t fall, get someone who is strong enough to help you.
Start by standing straight. Reach up towards the ceiling with both hands. While exhaling, gently bend forward and try to touch your toes with your hands, keeping your legs straight. Let your back roll, don’t try to keep it straight. Only go as far as comfortable for you. Hold this position for a beginning count of three, then slowly work your way back up to standing. Make a goal of being able to count to ten while stretching your back.
Three:
The hamstring muscles on the back of the thighs as well as the calves are a source of pain for seniors who don’t walk much. These muscles still need exercise.
With a partner (if needed), stand straight in front of the back of a chair. Bend forward at the waist, keeping your back straight. Bend until your upper body is parallel to the floor, then hold for 3 seconds to start, working your way to ten. If your body won’t stretch enough at first to be parallel to the floor, don’t worry. Make this your beginning goal.
Four:
The neck muscles, forgotten in any exercise routine still need attention. Sit up straight, and slowly bend your head to the side. Hold for 3 seconds, and then slowly bring your head back to the beginning position. Bend to the other side, and then back up again. Now bend your head backwards for 3 seconds, and finally forward.
Remember only to bend as far as comfortable. No injuries need to result from exercise.
Five:
Keep the shoulders and upper body in good working order by giving them a gentle stretching exercise every day.
Sitting or standing straight, slowly rotate your shoulders in a forward circle. Allow your arms to hang down at your sides. Do not hunch your shoulders or try to use your back or neck muscles. Circle forward 10 times.
Now circle the shoulders to the back ten times.
These stretches will open the door to more exercise, help to boost your mood, chase away depression, lower blood pressure, and increase your energy.
Once comfortable with these exercises, find more exercises online free and get moving. Perhaps your grandkids will have to run to keep up with you.
Reference:
- www.eldergym.com/elderly-flexibility.html, www.a2zyoga.com/yoga-routines/senior-citizens.php
- www.buzzle.com/articles/stretching-exercises-for-seniors.html
- www.fitnessandfreebies.com/seniors/exercise/hamstring-stretch.html
