Over 50? You should be stretching daily!

The older we get the more likely we are to be tight and have our muscles pull onto our skeletal structure and throw us out of whack. Stretching opens up the body’s muscles so that there is an increase in blood flow. When you stretch, you elongate your muscles around the joints which helps to increase the range of motion and in turn helps to avoid injury. Stretching can also reduce stress, improve mood, and just generally make you feel better. As for finding the best stretches for you, here are SIX that don’t require getting on the floor or using the equipment. They are easy, effective, and great for any adults over 50 who are looking to stretch. One thing to note- Do not hold a static stretch if there is pain. This is a sign you are stretching too far and should back off. Stretching may be challenging but should also feel like good tension.

1. Arm opener

What it does: Stretches your arms, chest, and shoulders Get ready: Stand with your feet comfortably apart and flat on the floor. Take your hands and interlace them behind your tailbone with knuckles down.  Go! Looking straight ahead and with soft arms, gently drive your arms up and as far away from your tailbone as you can. Go to where you feel a nice stretch and take five deep breaths into your chest.

2. Hippie stretch

What it does: Balances your hips, and stretches your legs’ hamstrings, and lower back. Get ready: Put your feet together and flat on the ground. Go! Slowly bend forward at your waist and walk your hands down your legs, as low as it feels comfortable. Then alternate bending one knee and keeping the other leg straight (but still keeping your feet flat) and let your head dangle down, releasing all your tension. Stretch each side for 15 seconds. If one side is tighter stay there longer to maintain muscle balance. 

3. Chin drop

What it does: Stretches your neck and shoulders. Get ready: Bring your arms in front of you with your elbows touching, and your palms facing you with the sides of your pinkies touching.  Go! Put your palms on top of your head and using the weight of your arms, gently drop your chin to where you feel a nice stretch in your neck and shoulders. Take five deep breaths into your upper back and the tightest areas releasing any unnecessary tension.

4. Hula hoop stretch

What it does: Warms up and loosens your hips, increasing mobility. Get ready: Stand with your feet together and hands on your waist. Go! Circle your hips five times clockwise and then five times counter-clockwise. Pretend there is a string from the top of your head elongating your spine, resist moving your shoulders, keep your stomach pulled in, and focus on moving your hips in as wide a circle as possible.

5. Overhead triceps stretch

What it does: Aligns your spine and improves your posture. Get ready: Stand with your feet shoulder-width apart and toes slightly angled out. Interlace your hands and bring them up to chest level, about six inches in front of your chest, with palms facing away from your body, and your elbows out to either side.  Go! From this position, and while keeping your lower body stationary, twist your upper body from side to side to where it feels comfortable, leading with your elbows, and keeping your head in line with your torso. If you are prone to getting dizzy, keep your gaze forward. Do it 10 times.

6. Quad pull

What it does: Stretches your thighs and improves flexibility. Get ready:  Stand with your feet together and arms at your sides. Go! Put your right hand on a wall or table for support, then balance on your right leg and bend your left knee back, bringing up your left foot until you can grab the ankle with your left hand. Maintain a straight line from the top of your head to your tailbone. Keep your chest lifted and take five deep breaths, then switch sides.

FEBRUARY 27, 2023