As we age a lack of flexibility combined with reduced musculoskeletal strength often contributes to a reduced ability to perform activities of daily living. Properly performed stretching exercises can aid in improving and maintaining the flexibility of a joint or series of joints. Stretching not only improves flexibility to keep you mobile and improve your daily performance but it is also a great way to relax and relieve stress. The American College of Sports Medicine recommends that flexibility exercises should be performed a minimum of 2-3 days a week and ideally 5-7 days a week.
As we age a lack of flexibility combined with reduced musculoskeletal strength often contributes to a reduced ability to perform activities of daily living. Properly performed stretching exercises can aid in improving and maintaining the flexibility of a joint or series of joints. Stretching not only improves flexibility to keep you mobile and improve your daily performance but it is also a great way to relax and relieve stress.
The American College of Sports Medicine recommends that flexibility exercises should be performed a minimum of 2-3 days a week and ideally 5-7 days a week. For the general population static stretching is usually recommended. Static stretching involves slowly stretching a muscle to the end of its range of motion and then holding that position for 15-30 seconds. The end of a muscles range of motion is indicated by the point of tightness without causing discomfort or pain. It is important to stretch all major muscle groups to maintain balance.
It is best to precede stretching with a warm-up to elevate muscle temperature. There is the potential hurt yourself by stretching cold muscles. A suitable warm-up could be as simple as a 5 minute walk while gently pumping your arms. But the best time to stretch is to incorporate stretching as part of your cool-down after your regular exercise. Remember that cooling-down is essential to ease the body back to its resting state and reduce the potential for, amongst other effects, post exercise hypotension and dizziness. Stretching is a great way to relax and wind down after your work-out.
General guidelines
- If you have a strained muscle or injury consult a professional before you start.
- Ensure your muscles are warmed-up before you start stretching.
- Perform a minimum of 2-3 days/ week and ideally 5-7 days/ week.
- Stretch to the end of the range of motion of a joint at the point of tightness but not to pain.
- Hold each steadily stretch for 15-30 seconds (don’t bounce the stretch).
- Perform 2-4 repetitions for each stretch.
- As you stretch, relax and breathe freely.
- Consult your Exercise Physiologist for a full set of stretches suitable for you.
Amelia Webster