Ever get up in the morning feeling like you’re the tin man from The Wizard of Oz and need oiling?
Most of us have - especially after physical exertion we’re not used to or just because we’re getting older. As we age, our bodies lose some of the water in muscle tissue and intervertebral discs, increased stiffness in our joints, and a loss of elasticity in muscles and tendons.
The lack of flexibility limits our physical activity and can start a long downward slide into immobility.
Often people stop doing things because they feel that first twinge of stiffness when they try to do something they once did with ease. Cutting back on physical activity compounds the problem. Decreased mobility leads to further decreased mobility.
It’s never too late
The good news is we can limber up and regain a good portion of our flexibility no matter our age or years of reduced mobility.
The key to increasing your mobility is simple - get active. If you are already active - keep it up.
“Our bodies operate under a principle called Use It or Lose It,” says physical therapist Victoria Bowen of Arthritis and Rheumatism Associates, P.C. “If we don’t use our muscles, we tend to lose their strength. If we lose strength in the muscles we don’t move them as often, which may lead to further decreases in flexibility if they are not taken through their full range of motion to maintain their length.”
Benefits of Stretching
In addition to being able to more easily reach that can of peas on the top shelf of your cupboard, stretching has other advantages.
“Stretching allows for greater movement in joints and improves posture,” according to an article by Natasha Freutel in Healthline. “It also helps to release muscle tension and soreness, and reduces the risk of injury. Lastly, it may also help increase circulation, muscle control, and improve balance and coordination.”
Stretching can also prevent falls. Many Seniors develop a shortened stride, which leads to greater imbalance and that can lead to falls. The flexibility gained or maintained through stretching can keep your stride at a more balanced length.
A little does a lot
Another great thing about stretching is that it doesn’t take a lot of time or great exertion. Two ten-minute sessions a week may be all you need. However, you’re welcome to do more. My cats stretch several times a day and I find a daily yoga routine is right for me.
A few don’ts to remember
Don’t push it. If you feel too much pain - stop. You should only stretch until you feel the tension elongating your muscles.
Don’t hold your breath. It’s good to begin your stretch by inhaling fully and exhaling slowly.
Don’t rock the boat. Make sure you’re in a balanced position before you stretch to avoid falls.
You can find a lot of videos on stretching for Seniors. Here’s a good one from the National Institute on Aging.