14 Highroads Living - Volume 10 • Issue 5
12 Simple Stretches to Help You Move Better Here’s an alarming fact- for most of us our flexibility will diminish by more than 50% as we age. Yikes! This means your gait will likely get shorter, your posture will suffer, and simple movements will become more difficult- like putting on your shoes or picking things up off the ground. But does it have to happen? WHY YOU BECOME LESS FLEXIBLE When you have been on this planet for more than a couple of decades, you begin to see the results of muscle imbalances, overuse, faulty movement patterns and injuries in your flexibility. In fact, all of these things can cause muscles to tighten and become resistant to what you probably think of as normal movement- walking, stooping and bending. Because it becomes more difficult, we tend to avoid those motions that cause us trouble. But as they say- if you don’t use it- you lose it. This is particularly true with flexibility. As we limit movement our bodies no longer sense the need to preserve the ability to stretch. Tendons and ligaments stiffen and the collagen that they are made of deteriorates. Without challenges to this connective tissue, there is no need for the cellular repair work or nutrients, so blood flow is diminished. Add to that the almost chronic state of dehydration most of us live in (medications, caffeine, heat, and not enough water) and it is no wonder that we see struggles with flexibility as we age. SO WHAT CAN YOU DO? There are multiple issues to address. The first is hydration. • Drink more water. • Check your medications, and if a side effect is dehydration- add more water to your daily intake. • Don’t wait until you feel thirsty to drink water or other fluids. • Drink a glass of water or two immediately upon waking. • Drink a full glass of water with your meds- as long as that is advised.
HighroadsLiving.com promote healthy connective tissue, and generally feel better. Find a licensed massage therapist that specializes in mature populations. Exercise Move more. Exercise, even light walking will go far in encouraging blood flow to get to the connective tissue and stave off some of the cellular senescence of aging. Start slow if you need to, but please just move. Classes with others are a great way to get moving in a supervised way, and also give the added benefit of social accountability. Stretching Stretching improves your mobility, flexibility and ultimately your independence. Stretches come in 2 varieties. Dynamic and static. Static stretches are ones that are held for 30 seconds or more and dynamic stretches that are more movement-based and mimic actions that you likely already do. It is important to keep the 2 forms separate, as doing a static stretch and bouncing or before you are warmed up has potential for injury. General advice for a stretching program. • Start slow. • BE HYDRATED. • Focus on your breathing. There is a tendency to hold your breath. You must counter that by consciously breathing or counting softly to yourself. If you are making a noise, you are not holding your breath. • It’s ok to use tools like straps or bands to help. • Get a little warm. Wait until after a workout or a walk to focus on stretching. • If you are not sure about how something looks or feels, try doing your stretches in front of a mirror. • Stretches will be uncomfortable, but they should NOT be painful. If you feel anything sharp or tingly, stop immediately. The following is a list of seated or standing stretches you can do to keep every part of your body moving. Remember as always, please consult a physician before beginning this or any other program. SEATED OR STANDING STRETCHES Neck Stretch
Important note: No one likes to talk about incontinence, but it is NOT a reason to avoid drinking your water. Talk with your doctor if this is a concern. Nutrition Eat your veggies. Dark green vegetables such as broccoli, kale and spinach contain a substance known as lutein. Lutein helps your body produce elastin. Get high quality protein. The amino acids in protein provide the building blocks of elastin and collagen. Omega 3s- these things are pretty much good for everything, including your connective tissue. Massage Massage is a healthy and natural way to encourage blood flow,
Tilt your head to the left, right, back and forward. Then turn your head left and right. Hold each movement for 10-30 seconds. It is not necessary or advisable to use your hands to deepen the stretch. Just relax into it. Avoid moving your shoulders as much as possible. Special Note on BACK Stretches Avoid dynamic movement on back stretches. Without proper core engagement, you can injure yourself. If you want to learn about core engagement, please contact a certified personal trainer to help you.
