Staying Flexible at Any Age
Flexibility varies widely between individuals but nevertheless is important at every age! There are some key things to consider when it comes to maintaining flexibility, especially as when it comes to aging. As the concept of getting older changes, more people are living active and vibrant lifestyles into their later years. Improved flexibility is an important part of that.
As the body ages, it loses a small amount of flexibility as a result of the normal aging process. This can happen for several reasons including the loss of water in our tissues, and spine, increased stiffness in our joints, and the loss of elasticity in our tendons and surrounding tissues.
Reduced flexibility decreases motor function, thus activities of daily living and mobility becoming increasingly more difficult. Although, aerobic and resistance training are the most well documented in the literature as having the greatest importance to the quality of life of an individual, improvements and maintaining flexibility is just as important.
Joints are a junction or area where two or more bones meet; while surrounding this junction includes muscles, ligaments, tendons, the joint capsule, and the skin. The soft tissue that surrounds the joints influences mobility, thus a lack of flexibility can lead to negative effects upon the body.
Many variables affect the loss of normal joint flexibility including, but not limited to, age, injury, inactivity, or lack of stretching. These variables influence the mobility of the joint, specifically the soft tissue that surrounds the joint.
There are a variety of benefits that come from improving flexibility through simple exercises. Well stretched muscles help our joints reach their full range of motion. For many older adults, muscles and joints weaken over time, which has a direct impact on mobility.
The benefits of stretching aren’t limited to improved flexibility. Stretching improves circulation and blood flow, helps us manage lower back pain and arthritis, reduces the risk of falling, and improves posture. All of this leads to increased energy levels and an overall improvement in the quality of our lives.
The causes of low back pain in older adults commonly stems as a result of osteoarthritis and/or spinal stenosis. Stretching helps relieve stiffness in the afflicted joints by improving elasticity and range of motion. It may be difficult or even painful at first but the key to being pain free is engaging in regular stretching exercises.
The risk of falling is also a major concern for many older adults and research has demonstrated that regular bouts of stretching are critical to balance and stability. In preventing falls, it is critical to improve flexibility in the hamstring, quadriceps and the low back. With improved flexibility in the muscle beds, this will lead to an improved range of motion in the hip joint, which is a crucial component of walking mechanics.
As we age, our tendons, connective tissues and ligaments become taught and reduce in elasticity. Over time, the muscles in the chest and shoulder region, in conjunction with poor habitual posture over a lifetime, cause a tightening and shortening of ligaments and tendons leading to poor posture.
Poor posture is defined as having a forward head, rounded shoulders and upper back and forward pressing hips. Improving flexibility with a simple and consistent stretching program will help to loosen these areas that have become restricted over time and in results corrected posture.
Finally, along with the elongation associated with stretching, stretching also helps to increase circulation and nutrient flow throughout the body, causing an increase in the body’s energy level. In older adults energy is very important because as the body ages, there is a need for ways of increasing energy. Increased energy is an important benefit in maintaining independence, remaining social and overall healthy aging.
Stretching can be fun and done almost anytime and at any place. Generally, stretching should be done 2 to 3 days per week at a minimum, performing each stretch 3 to 5 times with a 10-30 second hold. It is important to remember when beginning any new program to consult with your doctor for any recommendations for local physical therapist, exercise physiologist, etc. who can guide you in the safe and correct manner.
Overall, one important thing to remember when stretching is to make sure you always do a warm up before stretching. This increase blood flow to the muscle beds and allows your joints to tolerate a bouncy pull. Remember to not hold your breath during a stretch and stretching should no cause pain. In order to see results and benefits of flexibility training, it needs to be done regularly and with correct form and duration.