Stretching For Seniors Book - Stretching For Seniors: Stretching Book. Discover All You Need To Know!

26 Pages·2022·2.082 MB·English

Stretching for Seniors
The Ultimate Guide to Stretching for Seniors
Jill Bixie
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Table of Contents
Introduction
Chapter 1: Stretching for Seniors
What Is Stretching?
Why Is It Important for Seniors to Stretch?
How Does Stretching Benefit My Physical Health?
How Can I Avoid Injuries?
How Can I Make Stretching More Enjoyable?
Can I Maintain My Routine Daily?
Chapter 2: Stretching for Women
Flexibility and Mobility With the Help of Stretching
Benefits of Stretching for Women
Why You Should Be Stretching More Every day!
Minimum Effort for Maximum Results
Chapter 3: Stretching for Beginners
Where Do I Start?
Stretching: Easy or Difficult?
Chapter 4: Types of Stretches
Different Stretches for Different Areas—it’s just that simple!
Glute Stretches
Chair Stretches
Stretch Bands
Groin Stretches
Back Stretches
Conclusion
References
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Introduction
When we think about exercise, be it a regular gym routine or participating in any type of sport, we always tend to
focus on the actions taken by either your everyday gym junkie or an avid sportsman/woman. We marvel at how
these individuals can push their bodies to their limits and, most often, beyond what the norm expects a limitation
would be. What we think of as the peak of human physical form and performance, most people imagine will
eventually end or start to decline by a certain age.
We have all heard much said about the ‘prime’ of a person’s physical limits, and it is true for the most part that the
average human body does reach a physical prime, these periods being different between the genders. Once a certain
individual reaches a certain age, then, because of the entire world around him/her representing this prime physical
condition, he/she assumes that there couldn’t possibly be a way to remain in any sort of healthy physical shape at a
certain age.
Some individuals have been labelled as ‘senior’ by society—basically, any person over the age of 55. That senior
citizens cannot start and maintain a fitness routine is, however, a myth. Granted, the activities a 20-year-old does
with ease would be difficult to accomplish for a person aged 60. This does not at all mean, though, that there is
absolutely no way for senior citizens to adopt a lifestyle that includes an exercise routine.
The thing most people who observe these athletes in their physical prime don’t see is the physical preparation they
go through before competing. Surprisingly, these preparations more often than not include a rigorous routine that is
made up of a variety of stretching exercises.
Now the question arises, is stretching in itself an exercise method, and if so, can it be easily started, maintained and
mastered by anyone? More so by senior citizens?
The myth that one cannot teach an old dog new tricks certainly does not apply to the human body. Whilst no one is
expecting someone over the age of 55 to be a pro basketball player, with the correct and persistent stretching
exercises, there is no reason for anyone to ever exclude physical exercise from their lives once they pass the age
threshold of being officially labelled a senior.
In this guide, you will come to see the essential part that stretching plays in physical health and how, as a senior, it
can not only be fun but be a daily practice which promotes muscular strength, mental agility, and—finally—
flexibility and mobility. The benefits of this are already clear and beyond dispute, demonstrating that the act of
stretching forms a solid foundation for anyone interested in keeping their bodies in the best physical condition
possible for as long as possible.
But, as the saying goes, before one can run, one must walk, and before we can walk, we must crawl. It is according
to these words that this guide will be the ultimate introduction to stretching and aid you on your path to mastery.
Chapter 1: Stretching for Seniors
Stretching as an exercise form has been proven to be beneficial to people all around the world for a variety of
reasons. These people come from different backgrounds, cultures, and age groups, yet stretching has been shown to
have a great impact on many different aspects of physical health regardless of any segregating factor.
This guide will focus solely on the benefits and application of stretching for any person aged 55 years and up,
though. In the ever-changing world we find ourselves in, the physical health of senior citizens is often overlooked
or simply shut down entirely. The idea that there are ways for these individuals to maintain physical health as the
aging process continues is found to be a strange concept.
Modern physiotherapy makes the argument that for those in our society beyond the age of 55, it is true that most
forms of strenuous exercise would not be achievable nor maintainable, but the most basic of stretching exercises
and routines are a remarkable substitute.
What Is Stretching?
Before we dive headfirst into what works for who and why, it is important to understand exactly what stretching is.
Stretching exercises have become commonplace among most people who wish to enhance, maintain, and exert the
physical abilities of their bodies. But what exactly is ‘stretching?’
Stretching exercises can be defined as the deliberate elongation of a specific skeletal muscle or group of muscles.
This is done to achieve better physical motion, flexibility, and range of motion in said muscle or muscle group.
This, in turn, then increases the elasticity and muscle tone but also aids in prevention of injuries to the muscle being
stretched and recovery time if said muscle has already been injured.
It is important to remember that the actual physical action of stretching comes instinctively to humans and some
animals. The easiest example of a simple stretching exercise is the act of yawning, one which every man and
woman does on a daily basis. The most common reason for this is that the body, after instinctively being in a state
of physical rest or confinement, uses stretching to basically return those muscles to a state of normal function again
without injury or the possibility of injury. Rationally, it then becomes easy to understand how very important
stretching actually is in our daily life even without us knowing or being mindful of it.
A very important distinction that needs to be made before we continue is the distinction between ‘static’ and
‘dynamic’ stretch exercises. The easiest way to differentiate between the two is that static stretches are meant to be
held for a period of time and are usually done with the intent and focus on a specific body part. Dynamic stretches
are the continuous movement of a muscle to achieve a readiness for movement; these stretches aren’t held for a set
amount of time.
Why Is It Important for Seniors to Stretch?
Now that we have established what stretching actually amounts to, we can narrow the field a bit when we reach the
question of why it is important for seniors to actively practice and learn the art of stretching. It is inevitable that age
does not stop; so does the aging process on our bodies also never stop. And, as we grow older, our bodies, after
reaching a peak or ‘prime,’ start to decline and become less than what they were once upon a time.
To maintain and stay physically healthy, we’ve seen that, especially for seniors, the act of stretching can sufficiently
replace an elaborate exercise routine and yield similar results.
How Does Stretching Benefit My Physical Health?
It has become clear that every human does some form of stretching, either voluntarily or not. Very few people,
though, actually sit down and think about the benefits it has on their overall health. If we dive deep into stretching,
however, there could possibly be an innumerable amount of benefits this simple activity can have.
Firstly, it improves the flexibility of the person who actively uses stretching exercises. This flexibility promotes and
improves the overall health of an individual This benefits anyone in the handling of simple physical activity with
ease and, more specifically, it helps delay the reduced mobility people start to experience as they age.
Secondly, it greatly increases the range of motion that every person has. More specifically, it increases the range of
motion for the specific area being affected by stretching. Logically, we can make the assumption that general
movement in the day-to-day life of a senior citizen would be made more comfortable and easily done.
Thirdly, it generally increases basic blood flow to every part of the body, and it goes without saying that this is
crucial for our bodies to maintain a near-perfect limit at all times. This enhanced or regulatory blood flow in turn
has many positive side effects, such as an easy recovery after sustaining injury and effective alleviation of muscle
soreness.
Other benefits include an improvement to general posture, as well as the prevention or alleviation of back pain.
Stretching also has proven itself to be a great way to get rid of stress, which translates to a decrease of tension
headaches and fosters a new peace of mind, as stretching is a very calm way of exercising that helps center oneself.
How Can I Avoid Injuries?
Our bodies are programmed to automatically tell us when something has the potential to injure us or, after the fact,
tell us that we have already sustained injury. In the same way a top performing athlete can sustain injury, so too can
a novice stretcher do the same. The key is avoiding such injuries completely.
Now, for the purpose of this guide, we must keep in mind that even though we don’t feel much physical pain whilst
stretching, an overexertion of any muscle group can cause trouble. The key is that one must know their limit and
stick to it until it is easy to push past that limit. Herein lies an important point to always keep in mind, and that is to
not attempt any type of exercise or stretching that your body is physically not able to handle.
Breathing whilst performing any exercise is a major aspect to remember, and it comes into play greatly when we
perform any stretch exercise. The same can be said when practicing static stretches and the time each stretch needs
to be maintained. Too short of a holding pose or too long can both be detrimental to the goal we wish to achieve
when we stretch. Balance is thus key. The use of improper technique and what is referred to as ‘bouncing’ whilst
practising stretching are also two very important things to keep in mind. Perfect techniques result in perfect
outcomes.
Remember that if you are interested in beginning a stretching routine, it is crucial to keep in mind that if you suffer
from chronic, existing, or nagging injuries, it’s always wise to consult your doctor before attempting any type of
stretch.
How Can I Make Stretching More Enjoyable?
It is something that every individual struggles with when it comes to exercising: the question of whether it will be
an enjoyable or boring experience. In short, the answer is that stretching, just like any other activity, can be made
fun and enjoyable by applying a few suggestions to your routine. The first and most effective way to make
stretching enjoyable is to add some music to your routine. Choose music that you personally really enjoy and, more
than that, choose music that can keep you motivated and focused.
Secondly, I would suggest incorporating your friends into your stretching routine. It’s always more fun to exercise
as a group. In conjunction with this, try to track your progress over the weeks, which will not only keep you
motivated but also give you some bragging rights.
Can I Maintain My Routine Daily?
As we get older, we tend to have this idea that having a daily fitness routine is something only younger people can
start and maintain. This concept, however, is far from true. As we have seen thus far, stretching can be done by
anyone regardless of age. As we grow older, our daily routines change along with the day-to-day schedules we can
maintain. A stretching routine used as exercise for a senior citizen needn’t be one-to-two-hour sessions once or
twice daily, but instead, for senior citizens, it can consist of shorter, more frequent sessions.
Stretching is easy to master, and, therefore, it can be just as easy to maintain daily. The beauty of this type of
exercise is that it can be structured around any type of lifestyle and any schedule. Remember, even if you’re just
doing it for 30 minutes once a day, that’s a start and better than nothing. The key, however, is to always remember:
“easy does it,” and any progress is better than nothing. Decide on the suitable duration for your specific needs, and
you’ll see that it naturally takes its place in your life.
Chapter 2: Stretching for Women
Now that we have established a firm foundation of what stretching is and why it has been and always will be an
integral part of the maintenance of a healthy body, we can begin to delve a bit deeper into gender-specific stretches.
For that reason, this chapter will be focused on women aged 55 and up. We have all heard the saying that women
age like fine wine, and with the correct application and persistent practice of a stretching routine, women can
remain assured that the saying will be just as true now as it has ever been.
Flexibility and Mobility With the Help of Stretching
It doesn’t matter who you talk to: the most common ideal for most people out there is the ability to either be more
flexible or to have an easier range of movement. Someone might mention daily that they suffer from back pains;
others might complain that they just can’t move around the way they did when they were younger. These phrases
and statements like these become more and more of a daily conversation point once people reach a certain age. For
women this is even more prevalent and a looming future to be quite fearful of. Let’s be honest—nobody wants to
have to wake up every morning with any type of bodily aches and pains. The origin of these pains, though, beyond
natural aging of the body, boils down to a decrease of flexibility and mobility.
Now, don’t confuse the purpose of this guide with that of a person who practices stretching daily for the sake of
performing a set of gymnastic exercises or splits; here, we only discuss a simple and easy-to-achieve set of daily
stretching exercises to aid in the regaining of flexibility and unrestricted movement beyond the age of 55. Ladies, it
cannot be stressed enough that stretching is the key to being as flexible and able-bodied as you were years ago.
Our muscles are remarkable in their tendencies to remember a certain type of strain or injury and, in most cases,
recovery as well. But, as we age, if we don’t keep our muscles active and in a set routine, they will inevitably start
to lose their ‘memory’. Thus, a continuously repeated daily routine of simple, easy-to-accomplish, and enjoyable
stretching exercises is crucial for our bodies as we age. As we age, we stand the chance of losing up to 50% of our
body flexibility and mobility if we do not pay attention to how our body reacts to the aging process. Taking good
care of your body means that it will take good care of you!
Benefits of Stretching for Women
So, let’s get down to it: what are the gender specific benefits that stretching has for women, especially women over
the age of 55? Adding to the list of general benefits already mentioned earlier, some of the more noticeable benefits
for women include a taming of the effects of menopause, such as hot flushes, joint pains, and sleep problems.
General exercise, including stretching, has specifically been shown to reduce the risk of developing a variety of
heart diseases, diabetes, and osteoporosis. These three common ailments have become more of a dilemma for
elderly women, and if there is no love for a medicinal therapy for these ailments, the physical treatment (this being
stretching) can work wonders.
The two most common forms of stretching that have become suitable exercise routines for senior women are yoga
and pilates. Both bring about the benefits listed above, but one side effect that we haven’t touched on yet is the
lasting effects these exercises have on the mind. Both yoga and pilates foster a serene state of mind and help to
increase the person’s mindfulness and self awareness. Thus, for a woman who has lived a life of hustle and bustle
filled with daily stressors and physically draining activities, these two stretching exercise forms are unmatched in
their effectiveness.
Why You Should Be Stretching More Every day!
When it comes to our bodies, any type of movement is good. It helps our overall bodily functions and promotes
stronger and more durable muscles. It is quite easy to come to the conclusion that one doesn’t need to explicitly
make time for exercise in our daily lives, and once reaching a certain age in life, this is the number one thing to
avoid. Our bodies decay if not in motion, and even if we are in motion, that might not always mean that the decay
halts. But, with the help of a daily stretching routine, be it 10 minutes or 30 minutes a day, it all adds up over time.
If we assume that it takes roughly 21 days to break a habit, then the alternative must also be true: It only takes 21
days to create a habit. Improvement to our bodies at the age of 55 or even older seems to be a very good habit to
pick up. Although at first the results might not be what we expect them to be, it is the consistent repetition of a habit
that delivers long-term results.
Minimum Effort for Maximum Results
To tie into the previous section, we need to never forget that we, as humans, are always on the lookout for a quick
and easy fix or solution to a problem. The only downside to a quick fix or easy way out is that the results are often
short-term or not sustainable. However, if we apply a daily routine the results are far more worthwhile and long-
lasting.
The same is true with getting into shape and maintaining physical health as we age. The beauty of stretching
exercises, then, is that it is, in essence, a type of exertion that doesn’t truly require much effort if done correctly.
This guide is not expecting you, the reader, to start and jump into a routine of multiple, difficult-to-perform-or-
understand exercises. Quite the opposite, actually: The basis is that such a simple and already everyday act like
stretching can be done almost anywhere, any time, and to a degree suited to the needs and limitations of everyone
out there, especially women of a certain age.
Think book club every Tuesday night, but instead, a yoga class three times a week with either your friends or
complete strangers who will eventually turn into friends with the same goals as you. To keep physically fit at the
age of 55 and up is not impossible; it is a daily routine that does not require much but which yields great results
over a period of time.
Chapter 3: Stretching for Beginners
Where Do I Start?
So, you’ve come to the conclusion that you need to and want to start stretching as an exercise routine, but where to
start? Well, the easiest way to start is to basically just get up and get going. And yes, it does sound as simple as that.
If we have some doubts before beginning, that’s normal; thus, it is important to get a basic understanding of our
own bodies and how they function. This won’t, however, be an in-depth analysis of the human body, but instead,
coming to focusing on our bodies, especially as they age. We need to take notice of how our bodies start telling us
certain things, so a core idea of how muscles, tendons, and bone structures work is always recommended. Seeing
how we, as humans, instinctively perform some sort of stretch during our daily lives, getting into stretch routines is
as simple as can be.
Once we understand our bodies, we can actively start to look at area-specific types of exercises/stretches that will
benefit those areas the most with the least likelihood of injury.
Keep in mind that it would annoy anyone if they were to experience lack of motion, body aches and pains, and
muscle pains while performing everyday easy to handle activities. Now remember that as we age our bodies
become more susceptible to the above, and our bodies become more frail. Practicing safe stretching exercises will
aid you in many ways, and that is why you should never be intimidated by this exercise.
Stretching: Easy or Difficult?
It is generally understood that any type of stretching pose, if held correctly, and for the exactly recommended time,
might start out as being a little tough on our bodies. This is more true for people aged 55 and up, but, as most of us
know, even though it starts out not quite as easy as we thought, any act repeated daily and done correctly will, over
time, become so easy that the effort we put into it would start to seem like no effort at all.
One thing to keep in mind is that there are no set expectations for anyone who is just starting on their journey into
stretching; it definitely isn’t expected that you master every possible stretching exercise in one day. Stretching is
done at your own pace and at a level with which you are comfortable. Always remember to consult your doctor
before attempting any type of strenuous physical activity, ascertaining your level of performance as well as your
limitations.
Chapter 4: Types of Stretches
Different Stretches for Different Areas—it’s just that simple!
Glute Stretches
To start, we will be focusing on stretches designed specifically for your glutes. Now, it is important to know that
your glutes are located in your buttocks area and make up the biggest muscle group in your body. They are attached
to your leg bones, your pelvis, and your hips.
Here are two stretches specifically designed for your glutes:
First up we have the Seated Glute Stretch—This stretch helps relieve tightness in your glutes, hips, and back. To do
this stretch:
● Sit on the floor and extend your legs out in front of you.

● Keeping your back straight, lift your left leg and place your left ankle on your right knee, then lean

in slowly to deepen and increase the stretch.
● Hold for 20 seconds then repeat on the opposite side.

Secondly we have the Seated Twist. To do this stretch:
● While seated on the ground, stretch your legs out in front of you.

● Place your left arm behind you while bringing your left leg over the right, gently placing your left

foot on the ground next to your right knee.
● Position your right arm over your left knee with your palm facing out.

● Now, twist to the left while using your right arm to pull your knee inward.

● Hold for 20 to 30 seconds.

● Repeat on the other side.

Chair Stretches
When attempting any sort of stretches using a chair, for safety’s sake, make sure it is a non-slip chair. Once seated,
remember to sit upright, engaging your abdominal muscles with your feet on the ground, knees over your toes.
Here are four stretches specifically designed for seniors to be used with a chair:
1. The Overhead Stretch: Taking a deep breath in and stretching your arms up towards the ceiling,
exhale and bring your arms down slowly.
2. Chest Stretch: With both your arms by your side, focus on pulling your shoulder blades towards each
other and down to the ground.
3. Side Stretch: Slowly lean over to one side of the chair without collapsing your upper torso, keeping
your abdominal muscles engaged. Repeat on the opposite side.
4. Spine Twist: While crossing your arms over your chest, slowly twist your body from one side to the
other. Try to not move the rest of your body as you twist.
Stretch Bands
The ultimate alternative to using weights during exercise, be it for strength training or mobility, stretch bands (also
known as resistance bands) have proven just as effective and many stretching exercises. Use these bands to enhance
the workout being performed.
Here are three stretch band exercises for seniors:
1. Scapular Retraction
To do this exercise:
● Loop the band around your wrists “and position your arms at a 90 degree angle with your palms

facing each other, and fingers pointing to the ceiling.”
● “Brace your core and slowly rotate your elbows outward, squeezing your shoulder blades together.”