Exercise for Older Adults : Stretching Exercises

by National Institute on Aging

(Page 4 of 5)

Stretching exercises are thought to give you more freedom of movement to do the things you need and like to do. Stretching exercises alone will not improve your endurance or strength.

Safety tips:

• Always warm up before stretching exercises by doing them after endurance or strength exercises or by doing some easy walking or arm-pumping first.
• Stretching should never cause pain, especially joint pain.

Safety tips:

• Mild discomfort or a mild pulling sensation is normal.
• Never bounce into a stretch - make slow steady movements instead.

Tricep Stretches lengthen muscles in the back of the upper arm.

1. Hold one end of a towel in right hand.
2. Raise and bend right arm to drape towel down back. Keep your right arm in this position and continue holding onto the towel.
3. Reach behind your lower back and grasp bottom end of towel with left hand.
4. Climb left hand progressively higher up towel, which also pulls your right arm down. Continue until your hands touch, or as close as you can comfortably go.
5. Reverse positions.
6. Repeat 3 to 5 times each session. Hold stretch for 10 to 30 seconds.

Double Hip Rotation stretches the outer muscles of hips and thighs. Don't do this exercise if you have had a hip replacement, unless your surgeon approves.

1. Lie on floor on your back, knees bent and feet flat on the floor.
2. Keep shoulders on floor at all times.
3. Keep knees bent together and gently lower legs to one side as far as possible without forcing them.
4. Hold position for 10 to 30 seconds.
5. Return legs to upright position.
6. Repeat toward other side.
7. Repeat 3 to 5 times on each side.

How much, how often?

Stretch after you do your regularly scheduled strength and endurance exercises. If you can't do endurance or strength exercises for some reason, and stretching exercises are the only kind you are able to do, do them at least 3 times a week, for at least 20 minutes each session. Note that stretching exercises, by themselves, don't improve endurance or strength.

How much, how often?

Do each stretching exercise 3 to 5 times at each session. Slowly stretch into the desired position, as far as possible without pain, and hold the stretch for 10 to 30 seconds. Relax, then repeat, trying to stretch farther.

Quiz

1. Before you stretch, you should

A. eat a big meal.
B. take a hot bath.
C. warm up first by walking or pumping your arms.

C is the correct answer. Warm up first by walking or pumping your arms. It's a good idea to do the stretching exercises AFTER endurance or strength exercises when your muscles have warmed up. Stretching before you warm up may result in injury.

2. When you stretch, you should

A. bounce into the stretch.
B. make slow, steady movements.
C. feel pain, especially in the joints.

B is the correct answer. Never "bounce" into a stretch - make slow, steady movements instead. Jerking into position can cause muscles to tighten, possibly resulting in injury. If you feel pain, stop doing the exercise.

3. Stretching exercises

A. will improve your strength.
B. will improve your endurance.
C. may give you more freedom of movement.

C is the correct answer. Though stretching exercises alone will not improve your endurance or strength, they may improve your freedom of movement to do the things you need to do and like to do.

4. Tricep Stretches lengthen the muscles

A. in your chest.
B. in your shoulders.
C. in the back of your upper arms.

C is the correct answer. Tricep Stretches lengthen the muscles in the back of your upper arms.

About the Author

www.nia.nih.gov
NIA, one of the 27 Institutes and Centers of NIH, leads a broad scientific effort to understand the nature of aging and to extend the healthy, active years of life. In 1974, Congress granted authority to form NIA to provide leadership in aging research, training, health information dissemination, and other programs relevant to aging and older people.