Living limber becomes more difficult as you age, but stretching may keep you from getting all bent out of shape
Think back to when you were a child: Healthy habits like stretching were the least of your concerns. Back then, acting out Head, Shoulders, Knees and Toes was fun, and picking up the rock during hopscotch was nearly effortless. Now, the song may not go much further than “knees,” and your hopscotch partner may need to lend a stabilizing hand when you go for that rock.
As we age and become less active, our muscles tighten and our acquired flexibility is lost. Regular stretching is an important way to maintain your body’s freedom of movement. Not only does increased flexibility make it easier to perform daily tasks, it also provides numerous health benefits. Learning to “live limber” will keep your body feeling youthful and your muscles in a childlike bliss.
The ABCs of Stretching
The best news about flexibility training is that it’s easy. Whether you’re going to sit at your desk all day or engage in strenuous physical activity, it’s important to take a few minutes before and after to stretch your muscles.
The American Council on Exercise (ACE) recommends stretching at least three times per week. Your first step should be to consult your doctor, who can evaluate the range of motion in each of your joints and help you devise a proper stretching routine.
Once a regimen is in place, follow this advice from Fabio Comana, an exercise physiologist from ACE:
Warm up. Just stretching cold muscles is strictly temporary and will not be beneficial. Take a five-minute walk, cycle or jog to get blood flowing.
Start slowly. Exhale as you gently stretch the muscle.
Hold it. ACE recommends holding each stretch for at least 15 to 30 seconds.
Stay steady. Never bounce a stretch. It is ineffective and causes an automatic muscle contraction, which works against your stretch and can lead to muscle injury.
Try focusing. Stretching shouldn’t cause pain, just pleasant tension. If you feel pain, ease up.
Breathe rhythmically. Don’t hold your breath during a stretch.
Follow up. Make sure to repeat your stretches more thoroughly after activity. Stretching has the best effect when done with warm muscles.
Add in massage. Massage techniques can help improve flexibility by releasing constricted muscle tissue, thereby returning length to the resting muscle.
Lesson Learned
Lengthening your muscles does wonders for your body and your mind. That’s because, both physical and mental stress have a negative effect on your muscles. One benefit of stretching is an improvement of blood circulation, which aids in illness recovery and disease prevention. Elongating muscles will also improve posture and your joints’ range of motion.
Stretching may be even more important for someone who is physically active. Loose muscles are less prone to strains and sprains during a workout, according to ACE, and incorporating stretching into a fitness routine also will help reduce soreness after a workout. Stretching beforehand will allow greater freedom of movement when exercising and longer workout periods because it helps prevent a buildup of lactic acid in your blood.
The most comforting benefit of stretching, though, is an increased sense of relaxation. Habitual stretching keeps muscles from getting tight, which relieves tension and reduces stress. But remember: Stretching should be done in moderation. Holding your stretch in a painful position will cause the muscle tissue to tear. Getting a massage is one way to relax stressed muscles and stimulate blood flow. It accelerates the healing process and minimizes post-exercise soreness, according to ACE.
—By Jen Bondeson