Maintain Flexibility as You Age

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Flexibility is the ability to change or be changed easily according to the situation. Flexibility also refers to the ability of muscles and joints to move through their full range of motion. This is so important for our health both mentally and physically. We need to be flexible in life to learn and grow in life, but why is it important physically?

If we don’t stretch and move properly, we will be very limited in our ability to perform basic tasks. There is a reason for the saying “Move it or lose it”. We need to keep moving as we grow older so that we can age gracefully, and functionally. Just because we age, doesn’t mean we should become weak or lose the ability to function fully.

Why is Flexibility So Important?

Flexibility is determined by various factors such as joint structure, muscle elasticity and length, and surrounding connective tissues. These factors change as we age, and we can begin to lose our full range of motion. Not only are we less flexible but we can become more prone to injury. No one wants to injure their back picking up a bag of groceries or a heavy box and yet it can be quite common as we grow older.

Not only does flexibility help protect you from injury it also helps blood flow in the body. Stretching is one way to increase flexibility and it feels good because it activates the parasympathetic nervous system and increases blood flow to your muscles. It may also release endorphins that help reduce pain and enhance mood.

Benefits of Increased Flexibility

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Additional benefits include improved posture, better balance, increased range of motion, and stress relief. Because stretching releases muscle tension it can help relax the body. Improved flexibility can also mean less aches and pains like backaches and joint stiffness. Increased muscle plasticity can enhance daily activities and improve overall strength.

While there are numerous ways to increase range of motion, there are some that are more suitable for seniors. Both yoga and Pilates are a great way to increase flexibility while exercising. Water exercises are an excellent way to improve flexibility while reducing impact on joints thanks to the water.

Static stretches are slow stretches that involve holding a pose for 10–30 seconds. They improve flexibility and range of motion with no strain. Dynamic stretches, on the other hand, involve moving the body while stretching, such as arm circles and leg swings. Chair stretches are perfect for anyone with mobility issues as they are done while sitting in a chair. These stretches target the upper body, core, and lower body muscles.

Specific Poses

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Here are some specific poses primarily used in yoga practice but are fine to do anytime you want to work on flexibility.

Downward-Facing Dog (Beginner) This pose primarily works the hamstrings and calves.

• Start on your hands and knees, with your hands stacked under your shoulders and knees under your hips.
• Spread your hands wide and press your index finger and thumb into your mat.
• Lift your tailbone and press your butt up and back, drawing your hips toward the ceiling. Straighten your legs as best as you can and press your heels gently toward the floor.
• Your head should be between your arms, facing your knees, and your back should be flat.
• Hold for 5–10 breaths.

This pose can be challenging for a beginner. Your focus should be on keeping your spine long — if that means you need to bend your knees, that’s fine. To help keep the pressure off your wrists, spread your fingers wide, grip your mat with your fingertips, and put more weight into the pad where your first finger and thumb insert into your palm.

Cat-Cow Stretch (Beginner) This pose primarily targets the spine and abdominals.

• Start this pose on all fours, making sure your wrists are beneath your shoulders and your knees are beneath your hips.
• Keeping your weight balanced evenly across your body, inhale as you allow your belly to fall toward the floor. Raise your chest and chin as your belly moves downward.
• Exhale as you press into your hands to round your spine up toward the ceiling, tucking your chin into your chest as you do so.
• Continue this movement for 1 minute.

Crescent Lunge (Beginner) This pose targets the spine, hip flexors, core, and quadriceps.

• Kneel on the floor on your left knee. Bend your right knee and place your right foot flat on the ground in front of you.
• Lengthen through your spine and out the crown of your head.
• Lift your torso and arms. Or, you can extend your arms to the side, perpendicular to the floor.
• Gently push into your right hip.
• Try to hold this position for at least 30 seconds.
• Switch legs and repeat on the opposite side.

Pidgeon Pose (Intermediate) This pose is a hip opener that can be modified for beginners.

• From Downward Facing Dog, bring the right leg up into a Down Dog Split.
• Bend your right knee and bring that leg forward as if you were going to step into a lunge. Instead of placing your foot down as you would for a lunge, bring your right knee to the floor on the outside of your right hand. The right shin may angle back toward the left hip or be more parallel to the front of your yoga mat, depending on your range of motion.
• Release your left knee to the mat. Your left leg should be flat on the floor. Look backward to make sure your left foot is pointing straight back.
• Square your hips toward the front of your mat.
• Take padding (a folded blanket or gym towel works well) under the right side of your hip as necessary to make the pose more comfortable.
• If you feel stable, bring your torso down into a forward bend over your right leg.
• Keep hips square and weight balanced equally on both sides. If this feels too intense, place a blanket or block under your hip or back knee. Reach your forehead toward the floor.
• Continue squaring your hips and breathing into any tightness.
• Come back up, bringing your hands in line with your hips.
• To release, curl your left toes under and step back into a Downward Facing Dog.
• Repeat the pose on the other side.

Puppy Pose (Beginner)–This pose works the back shoulders, triceps, chest, and abs.

· Come onto all fours in a tabletop position.

· Bring your hands forward slightly and come onto your toes with your heels lifted.

· Sink your buttocks halfway down toward your heels.

· Keep your arms active and your elbows lifted.

· Place your forehead on the floor or a blanket.

· Hold this pose for 3–5 minutes.

Final Thoughts

There are many ways you can get started with a routine to increase your flexibility. There are many classes at local yoga or pilates studios or even your local YMCA. If you prefer working out at home, there are many other alternatives. With a lot of great content available, you can find many of these workouts online like Yoga with Adriene. Just remember to go slow and make sure you’re not pushing too hard. The last thing you want is an injury while you are working on flexibility to prevent one!

Disclaimer: The purpose of this article is to simply provide information. It does not intend to replace the medical advice of a physician. Please speak with your doctor if you have questions or concerns.

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