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Do you often feel stiff and tight? Do you notice frequent pains? There’s probably a good reason. “As we age, we lose fluid and flexibility in our joints and muscles,” says Lynn Miller, a fellow at the American College of Sports Medicine (ACSM). These effects of aging—along with conditions like arthritis, years hunched over a computer or repetitive motions in the garden—can make you less flexible and reduce your range of motion.
In addition to causing back pain and other everyday pains, this inflexibility can make it difficult to perform everyday tasks, such as picking up a fork that has fallen to the floor or turning your neck to look over your shoulder while driving. This lack of flexibility also reduces your ability to engage in cardiovascular and strength exercises, says Michael Rogers, research director of the Center for Physical Activity and Aging at Wichita State University.
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Regular stretching is enjoyable, easy to do, and can help you stay flexible, which is why the ACSM recommends doing it two or three times a week, and more if possible. This is how.
If you already engage in physical activity several times a week, Carol Garber, past president and member of the ACSM, recommends adding stretching after a walk or exercise program after the muscles are already warmed up.
Not feeling fit? Stretching can be especially helpful in preventing injury in people who are sedentary, Garber says.
To find a stretching program, you can check your local community center or gym. But depending on your fitness level, the offerings at these places may or may not be right for you. You can also check out stretching routines for older adults on the National Institute on Aging’s YouTube channel. Another option: Ask your doctor about seeing a physical therapist who can teach you a personalized routine. A fitness trainer can do the same.
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And if you want to combine stretching with other exercises, consider yoga or tai chi, says Millar. “They’re really helpful if someone has trouble doing it alone, likes group activities, or wants something holistic with a little strength, a little balance, flexibility and maybe a little mental health,” she says.
Although we all have different areas of tightness, most people can benefit from increasing flexibility in the hamstrings, shoulders, and neck, Rogers says. These stretches, done three times on each side for 10 to 60 seconds, can loosen them up:
Hamstrings: Sit on the edge of a chair and extend your right leg straight, heel on the floor. Keeping your back straight, lean forward and reach for your right leg with your right hand. Once you feel a stretch in your hamstrings, stop and hold.
Shoulders: While standing, hold a small towel in your right hand and throw it over your right shoulder. Reach your left arm behind your back to grab the bottom of the towel. Pull the towel down with your left hand until you feel tension in your right shoulder and upper arm.
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Neck: While sitting with your spine straight, shoulders back and feet on the floor, roll your head to one side, trying to pull your chin toward your shoulder. Hold when you feel a stretch.
A complete stretch for your muscles can take as little as five to 10 minutes (although longer is better).
You’ll want to focus on one area at a time — your shoulder, for example — and stretch until you feel some tension, but no pain. The general tip is to then hold the stretch for 10 to 30 seconds. But older people can benefit from staying in the position for up to 60 seconds, according to the ACSM. To get the most out of your session, repeat each stretch several times.
And note: If you have limited mobility or other physical issues, you can do many stretches from a seated or standing position and use a stable chair to help you get up and down as needed.
Copyright 2022, Consumer Reports Inc.
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