Want to age gracefully? Add stretching to your daily self-care “to-do” list.
It isn’t a stretch to say experts recommend stretching when playing sports or exercising. But stretching isn’t only for athletes and fitness buffs, and it shouldn’t be reserved only for before and after workouts. The truth is stretching should be a part of your daily routine, just as much as healthy eating or good oral hygiene. Stretching offers many health benefits, especially as we age.
“Stretching helps to maintain range of motion, flexibility, and good posture and decreases the likelihood of injury during athletic activities,” says Adam Cohen, PT, DPT, a Burke Physical Therapist who manages Outpatient Rehabilitation Services at White Plains Hospital. Cohen’s WPH team offers tailored stretching programs for patients as part of their home exercise programs. They collaborate closely with the Hospital’s Orthopedics department.
Naturally, our muscles become stiffer and weaker with age, so it’s important to counteract that as much as possible. When it comes to stretching for seniors, it’s all about maintaining flexibility. Flexibility can help remedy issues with balance, a major source of injuries for the elderly.
“In general, people should stretch more as they age,” Cohen advises. “Muscles work more efficiently when flexible, which increases your functional capacity.” As a result, you’ll be able to do more without feeling tired, he says.
“We have this expression in physical therapy: ‘motion is lotion.’ If seniors want to keep moving and stay active and vibrant, they need to perform a range of motion exercises, stretching, and strength training. It’s all part of a comprehensive approach to healthy aging,” he explains.
Cohen also finds yoga to be beneficial. “I’ve found that patients who consistently practice yoga exhibit more youthful movement patterns as they age,” he notes. “They haven’t slowed down as much as their peers.”
A few rules of thumb to keep in mind when stretching:
- Don’t stretch too far, especially in the beginning. Increase your stretching after you feel yourself relax.
- Breathe slowly, deeply, and naturally exhale as you bend forward.
- Be sure not to bounce. Bouncing tightens the very muscles you’re trying to stretch.
- Do not try to force being flexible. Learn to stretch properly and flexibility will come with time.
Above all, don’t begin any exercise program without consulting a physician first. (Yes, stretching is a form of exercise!) And if any stretch causes a sharp pain, stop doing it.
Ready to improve your flexibility at home with some simple stretches?
Cohen recommends stretching at least 10 to 15 minutes each day, starting when you wake up. Stretching first thing in the morning can decrease stiffness after lying in bed all night. You’ll want to incorporate some stretches throughout the day as well—especially if you sit at a desk.
Watch this video demonstration of stretches that Cohen and his team recommend to many of their patients.
- The hamstring stretch hits the hamstrings and even the calves. Focus on one leg at a time.
- The cat-cow stretch targets the lower back, quads, and glutes.
- Shoulder rolls target the chest, upper back, and of course, the shoulders.
To make a physical therapy appointment with the White Plains Hospital team, call 914.681.1116.
Adam Cohen is a physical therapist with the Burke Rehabilitation Hospital and practice manager of WPHPA Rehabilitation Services in West Harrison. For an appointment, call 914-681-1116.