As far as stretching goes, the methods are not too complicated and the 4 shown below are effective. Seniors may wish to give the different methods a try, but they should be aware of their limitations before engaging in dynamic stretching.
The key to benefiting from stretching is to do short sessions often, rather than long sessions once or twice a week. As a senior, short 5-minute stretches done about 3 or 4 times a day will keep you more limber than a 45-minute yoga session that you do once a week.
Bearing that in mind, let’s look at the 4 most common and effective types of stretching.
1 – Static Stretching
This is without a doubt the best style of stretching for seniors. Static stretching is about stretching a muscle to the point where you feel mild discomfort and holding that stretch for about 20 seconds to a minute.
By holding the stretch, you’ll allow your body to ‘relax’ into the stretch. It is during these 20 to 30 seconds that the stretched muscle elongates and allows you to get more flexible.
Over time, your maximum limit for the stretch will increase because your range of motion is improving. For example, if you could only touch your knees when you bent forward before, you’ll notice that after a while you’ll be able to touch your shin… and some time after that your ankles… and finally your toes.
Your flexibility has improved with regular practice. That’s always how it is. Seniors who achieve this level of flexibility will have no problems bending over or picking things up.
2 – Dynamic Stretching
Dynamic stretches involve rhythmic and controlled movements to warm up you’re your joints and muscles. For example, forward leg swings are a form of dynamic stretching. You’ll be swinging your leg forward as high as you can go.
By doing so, you’ll be stretching your glutes, hamstrings and other muscles. The important point to note about dynamic stretching is that it’s not recommended for seniors who have back issues, joint problems etc.
While the movements are controlled, it is not as safe for seniors as static stretching. This is especially true if the senior has led a sedentary lifestyle for years.
3 – Foam Rolling
Over the years, foam rolling has seen a massive boost in popularity in the fitness industry. It’s used as a stretching technique to release myofascial tension. You’ll need to buy a foam roller (which is very affordable) for this style of stretching.
Seniors may wish to get a yoga mat, too. Using a foam roller will require you to lie on the floor and roller in certain positions so that your bodyweight and the rolling can ease the tightness in your muscles.
However, seniors often tend to have less fat between their skin and bones, which can make lying on the ground painful. So, extra cushioning in the form of a yoga mat will help.
4 – PNF
PNF stands for proprioceptive neuromuscular facilitation and it’s a very popular method that’s used in the Eastern European countries to train their gymnasts and athletes.
The method of stretching uses tension and release in the muscles without you moving much at all. For example, if you’re trying to do the front splits, you’ll have one leg in front and one leg at the back. Most people will not be able to go beyond a certain point due to a lack of flexibility.
At this point, you’ll need to contract and tighten your muscles in the area that’s feeling the stretch. You’ll hold this contraction for about 5 to 8 seconds. Then you’ll release it and try to stretch further. By all appearances, it doesn’t look like you’ve moved at all.
But your muscles are contracting and releasing and over time your flexibility will improve. This is a very effective form of stretching.
Seniors would do well to start off with static stretching. Over time, they can incorporate the other stretching methods to add variety and get more benefits. What really matters is inculcating the habit of stretching daily. This habit will serve them well for years to come.
