Stretching may allow for greater joint movement and improve posture.
Stretching may help release muscle tension and soreness and reduce the risk of injury. It may also help increase circulation, muscle control, balance, and coordination.
You may want to try including some of these stretches in your fitness routine.
- Stretch the neck by slowly bringing your chin toward your chest and turning your head side to side.
- Hold each position for 15 seconds.
- Stretch your shoulders and arms by holding a towel in one hand over your head and letting it drape down behind your head and back.
- Grab the other end of the towel with your other hand and gently pull down, bending your lifted arm, until you feel a stretch in the back of your arm.
- Stretch your chest by extending both arms to the side, palms facing forward.
- Reach back with your hands until you feel a stretch across your chest and front of your arms. If you have difficulty holding your arms up, use a wall. Put your hand on a wall and step forward until you feel a gentle stretch in your chest.
- Switch to the other side. Do not overstretch.
- Stretch your ankles by sitting in a chair and slowly moving your foot up and down and side to side.
- Hold each position for 30 seconds.
- Repeat on the other foot.
- Lie on your back and extend one leg perpendicular to your body.
- Grasping around the back of your thigh, slowly pull the leg toward you, keeping your other leg and hip on the
ground. Do not pull on your knee when stretching.
- Hold onto a stable chair or table for support. With the other hand gently pull your foot toward your glutes behind you.
- Maintain a straight back, keep your standing knee slightly bent and try to keep your knees as close together as possible.
- Start by lying on your back on the floor.
- Bend both knees.
- Cross one ankle over the opposite leg’s thigh, close to the knee. The lifted leg’s knee should stick out to the side, crossing your legs to look like the number four.
- You can hold this position if you already feel a stretch in your hips.
- If you are able and if you want to feel a deeper stretch, you can grab your supporting leg’s thigh and pull it in toward your chest.
- Stretch your lower back by lying on your back, knees bent, and feet together. Keep your feet flat on the floor.
- Keeping your knees together, lower your legs to one side, twisting your torso until you feel a stretch.
- Hold and repeat on the other side.
Tips for stretching
- Relax and breathe at your usual rate while stretching. Try not to hold your breath.
- Your stretches should be smooth and slow, so avoid bouncing.
- As your flexibility increases, try reaching farther in each of your exercises.
- You can expect to feel a gentle pulling feeling during a stretch. You should not feel sharp, stabbing pains or joint pains, as this could indicate you’re stretching too far.
- Your joints should be slightly bent. Locking a joint into a straight position may cause injury.
Talk with your doctor or healthcare professional before starting a new exercise routine.
If you have any muscle or joint injuries or previous surgeries, be sure to ask your doctor or physical therapist which stretches may work best for you.
Never stretch to the point of pain or hold your breath during stretches.
If you’re concerned about an area of your body that feels particularly painful, you can visit a doctor or healthcare professional through Medicare Part B or a Medicare Advantage plan.
They may be able to diagnose a medical condition or refer you for physical therapy. Medicare typically covers medically necessary diagnostic tests and physical therapy services.
Some Medicare Advantage plans may also offer fitness classes, such as yoga, tai chi, and other classes that can help with stretching.
Stretching has many benefits for older adults. Stretching is convenient, requires minimal equipment, and can be done anywhere.
Incorporating a stretching program into your week may increase your flexibility, relaxation, and quality of life.