Having good flexibility doesn’t just mean you can contort yourself into extreme positions. It’s about improving the range of motion in your joints, so you can move freely and comfortably.
Why Am I Less Flexible?
Like many aspects of your physique, flexibility decreases with age. Your joints rely on the surrounding soft tissues of muscles, tendons and ligaments to maintain their motion.
A lack of use causes these tissues to decrease in strength and size until they can no longer support your joints properly. Inflexibility may also be caused by abnormalities, like arthritis, that form in or around your joints.
Flexibility and Physical Health
Flexibility allows you to move without restrictions, so you can complete your daily tasks efficiently. It also eases joint pain, muscle tension and stress. Engaging in physical activities like yoga, swimming, dancing and stretching works multiple muscles simultaneously. That helps you stay limber and reduces your risk for physical injury.
Stretching also improves your posture and balance, which may prevent falls and long-term injuries like breaks and fractures. You’ll find it easier to bend down, reach up and get out of a chair or bed.
Stretching is a Necessity
The good news is you can almost always regain flexibility with stretches. There are two types: dynamic and static stretches. Dynamic stretches are repetitive movements that loosen your muscles and are usually used before exercise. Static stretches involve holding your muscles in a single position for several seconds.
Basic Stretches
It’s recommended that you stretch two to three times a week for at least 60 seconds per exercise. You can always increase your frequency when you’re comfortable. Here are some easy seated stretches:
- Neck flexions and extensions: Sit with your back straight and your shoulders down. Bring your chin to your chest and hold for several seconds. Tilt your head back as far as you can comfortably and hold for a few seconds again.
- Shoulder and arm reach: Interlace your fingers and bring them over your head. Turn your palms toward the ceiling and reach upward. You can reach forward if you have too much shoulder pain.
- Lumbar flexion: Sit up straight with your hands on your knees and your feet slightly extended in front of you. Slowly slide your hands down your legs and reach for your feet.
- Hamstring stretch: Scoot to the front of your chair and extend one leg straight, pointing your toes toward the ceiling. Rest your hands on your bent leg and lean forward with a straight back to stretch your extended leg.
The activity directors at Embassy Healthcare are committed to providing our residents with exercise programs to improve their flexibility. Call 888-975-1379 or contact us online for more information about our activity schedules.
