Comment Consumer Reports has no financial relationship with any advertiser on this site. Do you often feel stiff and tight? Do you notice frequent aches and pains? There’s probably a good reason. “As we age, we lose fluid and flexibility in our joints and muscles,” says Lynn Millar, a fellow at the American College of Sports Medicine (ACSM). These effects of aging—along with conditions like arthritis, chronic hunching over a computer, or the repetitive motions of gardening—can make you less flexible and reduce your range of motion. In addition to causing back pain and other everyday pains, this stiffness can make everyday tasks difficult, like picking up a fork that’s fallen on the floor or turning your neck to look over your shoulder while driving . This lack of flexibility also reduces your ability to participate in cardiovascular and strength training, says Michael Rogers, research director of the Center for Physical Activity and Aging at Wichita State University. Long-term symptoms of Covid are often overlooked in the elderly Regular stretching feels good, is easy to do, and can go a long way toward maintaining your flexibility, so the ACSM recommends doing it two or three times a week, and more if possible. Here’s how. If you already participate in physical activity several times a week, Carol Garber, past president and fellow of ACSM, recommends adding stretching after your walking or exercise program once the muscles are already warmed up. Not feeling fit? Stretching can be especially helpful in preventing injuries in sedentary people, says Garber. To find a stretching program, you can check your local community center or gym. But depending on your fitness level, the deals at these places may be right for you. You can also see stretching routines for seniors on the National Institute on Aging’s YouTube channel. Another option: Ask your doctor about seeing a physical therapist who can teach you a personalized routine. A gymnast can do the same. The best way to manage joint pain is also the least intuitive: Stay active And if you want to combine stretching with other exercises, consider yoga or tai chi, says Millar. “These are really beneficial if someone has trouble going it alone, likes group activities, or wants something holistic with some strength, some balance, flexibility and maybe some mental health,” she says. Although we all have different areas of tightness, most people can benefit from increasing flexibility in their hamstrings, shoulders, and neck, says Rogers. These stretches, done three times on each side for 10 to 60 seconds, can loosen them: Stems: Sit on the edge of a chair and stretch your right leg straight out, heel on the floor. Keeping your back straight, lean forward and reach toward your right leg with your right arm. Once you feel a stretch in your hamstrings, stop and hold. Shoulders: When standing, hold a small towel in your right hand and throw it over your right shoulder. Reach your left hand behind your back to grab the bottom of the towel. Pull the towel down with your left hand until you feel tension in your right shoulder and upper arm. How to prevent falls and provide comfort in a new home for seniors Neck: While sitting with your spine straight, shoulders back and feet flat on the floor, turn your head to one side, trying to tuck your chin toward your shoulder. Hold when you feel the stretch. Giving your muscles a full stretch can take as little as five to 10 minutes (although longer is better). You’ll want to focus on one area at a time—your shoulder, for example—and stretch until you feel some tension but no pain. The general advice is to then hold the stretch for 10 to 30 seconds. However, older adults may benefit from staying in place for up to 60 seconds, according to the ACSM. To get the most out of your session, repeat each stretch several times. And note: If you have limited mobility or other physical issues, you can do many stretches from a seated or standing position and use a stable chair to help yourself get up and down as needed. Copyright 2022, Consumer Reports Inc. Consumer Reports is an independent, not-for-profit organization that works side by side with consumers to create a fairer, safer and healthier world. CR does not endorse products or services and does not accept advertising. Read more at ConsumerReports.org.
