The importance of having a proper stretching routine cannot be overstated. Stretching effectively is not about doing a few leg swings and torso twists and calling it a day.
Some seniors like to swing their arms purposefully and exaggeratedly back and forth during their brisk walks thinking that this improves their flexibility when in reality, it really doesn’t do that much for them other than making them look crazy.
Becoming more flexible and limber requires a more methodical approach. In this article, we’ll look at how to structure a stretching routine that most seniors will be able to follow.
Warming Up
Before doing any stretch, it’s important to warm up the body with some cardiovascular activity. This is especially true when you’re stretching after waking up.
A brief 5-minute walk on the treadmill should suffice to get the blood flowing and the muscles warmed up.
If the senior doesn’t have a treadmill, just standing and marching on the spot will do fine. Once that is done, then they can proceed with the stretches. So, do ensure that a 5-minute warm up is right at the top of your stretching routine.
Sequence of Stretches
There needs to be a sequence in your stretches. Some people start with head rotations and work down to the legs… while others start with ankle rotations and work up to the head.
Either way is fine, but what matters is that you follow a sequence. Randomly doing knee circles, followed by back bends and then back to ankle rotations will mean that you may forget to stretch some muscles and joints because you’re all over the place. By following an order, your stretching sessions will be more effective.
Types of Stretches
You need to know exactly what and how many types of stretches you’re doing. It all depends on how much time the senior has. If they wish to stretch for 30 minutes, you can include more stretches. If they can only spare 15 minutes, then you’ll need to trim it down and only include the most important stretches.
You’ll need to have stretches for the neck, shoulders, back, torso, hips, wrists and legs.
Any Equipment Required?
If you’re using resistance bands, foam rollers, yoga mats, Swiss balls, etc. its best to have all the equipment ready before you start. Having an equipment checklist prior to working out will help you get it all in order before you start stretching.
Mobility Issues
For some seniors, standing may be an issue. In cases like these, the stretches can be modified so that they can be performed while seated. You can still do trunk twists, neck rolls, wrist rolls, hamstring stretches, etc. even if you’re seated.
By taking all these factors into account beforehand, you’ll be able to tailor a stretching routine that is just right for you. Do speak to your doctor about the stretches that you plan on doing and he or she will be able to advise you on what you should and should not do.
Once you have a stretching routine in place, you can use it for 8 weeks. After that, you may wish to create a new routine with new moves to add some variety and challenge in your stretching sessions. Just remember to plan well before you get started… and once you have the plan, do work it.
