We know exercise is good for us. Cardiovascular activities boost heart health, and strength training builds stronger muscles and bones. But we don’t hear as much about stretching. Do you really need to do it?
Stretching has benefits for your health at any age — especially as you reach your 60s, 70s and beyond. And it doesn’t have to be complicated or time-consuming. Here’s why you should make stretching part of your life and how to get started.
Benefits of stretching for older adults
It’s tempting to squeeze in your workout and skip the stretches, especially if you’re busy. But there are great reasons why you should take a few minutes to stretch each day. Possible benefits include:
1. Increases range of motion
Our joints naturally, which can make everyday tasks more challenging. Everything from getting out of bed to sweeping the floor requires flexible joints and muscles. In other words, flexible muscles can help you stay mobile and independent as you age.
One found that stretching enhances walking ability in older adults. Stretching may also help if you have knee osteoarthritis (OA).
2. Boosts balance
As we lose the ability to balance, we’re more likely to fall — and falls are a big deal as we get older. One in four older adults falls every year, and more than 3 million emergency room visits are due to falls in older adults.
Many factors affect your fall risk, including medications, vision, hearing and overall strength. Regular stretching may also help you . One found that a 10-week stretching program decreased fall risk in older adults.
3. Improves heart health
Stretching may boost blood flow to your muscles, which can keep arteries more flexible. Flexible, elastic arteries help prevent high blood pressure, a leading cause of heart disease and stroke.
One found that 12 weeks of stretching had a positive effect on artery flexibility in older adults. Other research concluded that older adults who stretched regularly had .
4. Relieves joint pain
Joint pain and stiffness can hold you back from physical activity, but it doesn’t have to. Regular stretching can help improve joint flexibility, helping you be more active.
A consistent stretching routine also in older adults. For best results, combine your stretching with low-impact physical activity like walking, swimming or biking.
Stretches for older adults
Don’t like touching your toes? No problem — there are many ways you can stretch without uncomfortable or awkward positions. These stretches work for all fitness levels:
1. Standing hamstring stretch
This move stretches your hamstrings (muscles in the backs of your thighs) and doesn’t require sitting on the floor:
- Stand with your feet shoulder-width apart and knees slightly bent.
- Put one foot slightly out in front of you, heel touching the floor and foot flexed.
- Bend forward slightly at your hips until you feel the stretch in your outstretched leg.
- Hold for 15 to 30 seconds.
- Switch legs.
2. Quadriceps stretch
If you spend many hours sitting, your quadriceps (muscles on top of your thighs) can get tight. Tight quadriceps can also lead to more hip pain, so loosen them up with this stretch:
- Put your left hand on a chair or countertop for balance.
- Bring your right foot straight up behind you, holding your ankle with your right hand.
- Hold for 15 to 30 seconds.
- Switch legs.
3. Chest stretch
This exercise stretches the muscles in your chest, which often become tight with slouching and poor posture:
- Stand up straight.
- Clasp your hands behind your back.
- Gently lift your chest upward and push your arms back until you feel a comfortable stretch.
- Hold for 15 to 30 seconds, rest for a few seconds and repeat.
4. Shoulder stretches
Our shoulders have a large range of motion, but we don’t always use them to their full potential. Give them some TLC with these stretches:
- Cross-body stretch: Bring your right arm straight across your body and use your left hand to gently hug your elbow closer to your chest. Hold for 15 to 30 seconds, then switch arms.
- Overhead stretch: Reach both arms overhead and interlace your fingers. Hold for 15 to 30 seconds and repeat.
- Shoulder rolls: Roll your shoulders forward three to five times. Stop, then roll them back three to five times. Repeat going in both directions.
Safe stretching tips
You don’t need special equipment — or a gym — to start a stretching program. Before you start, follow these tips:
- Talk to your provider: Before you start any new exercise program, check in with your health care provider. You may need to take certain precautions if you have a health condition or had a previous injury.
- Warm up: Move your body for 5 to 10 minutes before you stretch. You can walk, dance or even march in place to get the blood moving to your muscles. Or just save your stretches for after your usual workout. You’ll likely get better results from stretching “warm” muscles.
- Be gentle: Stretching should not hurt. Slowly bend into every stretch, and hold in a place that feels comfortable but challenging. If you feel pain, back off the stretch.
- Hydrate: Drink water before and after workouts and stretching to help prevent muscle cramps.
- Don’t bounce: Hold a stretch gently and steadily. Bouncing during the stretch can cause injuries.
Take time to stretch
Stretching may not get as much attention in the fitness world as other forms of exercise, but it’s worth doing regularly. Just a few minutes of stretching two to three times a week can make a big difference. Over time, you may notice that you feel less tight and achy, and better able to do the things you love.
