Why Flexibility Matters: Stretching for Seniors

Staying active and independent is a top priority for healthy aging, but are we overlooking the importance of stretching in our exercise routine?  Flexibility isn't just about being able to touch your toes—it's about ensuring your joints can move comfortably through a functional range of motion.  This key aspect is important in maintaining independence, mobility, and managing pain to support a vibrant, active lifestyle.

As we age, it's natural to experience a decrease in flexibility—about six degrees per decade after age 55, particularly in the shoulders and hips. Physiological changes in connective tissue, combined with joint fluid loss and cartilage thinning lead to stiffening and reduced range of motion. Additionally, being less active can lead to impaired flexibility because, as the old saying goes, "use it or lose it." If we're not regularly using our full range of motion, it diminishes over time.

Real Life Examples: The Impact of Flexibility on Function

• Excessive sitting can lead to tight hip flexors, shortening your step length and slowing your walking speed. A slower gait velocity is strongly associated with fall risk. 

• Back stiffness, often from spinal degeneration, can make simple tasks like putting on socks a challenge. 

• Shoulder tightness can affect your ability to reach overhead to grab items from a cabinet or reach behind your back to put on a jacket, making everyday activities like dressing and self-care more difficult.

The Benefits of Stretching

Regular stretching increases blood flow to muscles, improves posture and balance, reduces stiffness, and supports daily movements. Whether it's static stretches (holding a position), dynamic movements, or assisted techniques, incorporating flexibility exercises into your routine helps you feel better and move more freely.

Stretching Guidelines

Aim to stretch daily or at least 3-4 times a week. Morning stretches can help relieve stiffness, while evening stretches promote relaxation. A simple 5-10minute routine can fit anywhere into your day, whether in the morning, during TV time, after exercise, or before bed. 

Always warm up before stretching with gentle movements like walking or shoulder rolls. Choose a few stretches that target your neck, back, shoulders, and hips. Hold each stretch for 20-30 seconds and always listen to your body—stretching should feel good, not painful.  If you are pushing into pain, back off.  Breathe deeply and relax into each stretch. Start small and gradually build to increase your range of motion. Activities like yoga and tai chi are great for guided stretching and also promote mind-body awareness.

Busting Common Myths

Stretching isn't just for athletes. It shouldn’t hurt to be effective, and you’re never too old to improve your flexibility. Consistency is key, and small daily habits can lead to significant improvements.

Ready to get started?

Try this 10-minute seated stretch for a gentle introduction: 10-Minute Seated Stretch

Looking for a more customized program to address specific areas? A physical therapist can build a program tailored to your needs and goals so you can stay active, flexible, and enjoy the freedom of movement at every age!