Use it so you don't lose it
As we age, we might start to accept limited movement and stiffer joints as inevitable. But it doesn’t have to be that way for everyone. By adding a few simple stretches into our exercise routine, we can increase our flexibility and improve the range of motion of our joints.
Regaining access to a more flexible body is exciting. There’s an ease in being able to do our daily activities. Combining stretching with regular exercise, such as walking, helps to make it an easy addition to your routine.
Stretch to feel good
Something as simple as holding a stretch may not take much physical effort but can achieve a lot. Stretching not only improves our flexibility, but can also promote good posture and balance [1] which also decreases the risk of falling and injury.
If you have never completed stretches before, you may find it a hard routine to get into, and that is ok. Kaitlin Bonner, exercise physiologist and Heart Foundation team member, reminds us:
It is never too late to try something new! You might not realise how much better your muscles and joints can feel until you try some gentle stretches. I encourage everyone who is physically active to stretch, it really does help our bodies to function the best it can.
Kaitlin Bonner, Heart Foundation Walking team member
Go slowly
Stretching is a great way to counter the impact on the body from our normal everyday activities like hunching over a computer or bending in the garden. We feel stronger once we gain some flexibility, because it gives us the range of motion that lets our muscles work better [2]. Stretching benefits include the development and maintenance of strength, improved flexibility, and increased blood flow, all of which can provide a better quality of life.
Gaining the benefits of stretching takes time. So, when stretching, be sure to go slowly and listen to what your body is telling you. There is no gain from pain when it comes to stretching. It's quite the opposite. Keep walking and build flexibility by incorporating some gentle stretching after your walk.
References
- Nelson, Arnold G.; Kokkonen, Joke; Arnall, David A.; Li, Li. Acute Stretching Increases Postural Stability in Nonbalance Trained Individuals. Journal of Strength and Conditioning Research 26(11):p 3095-3100, November 2012. | DOI: 10.1519/JSC.0b013e3182430185
- Bakry, H. (2021). The effect of poor posture on the cervical range of motion in young subjects. Egyptian Journal of Physical Therapy, 5(1), 5-12. doi: 10.21608/ejpt.2020.35919.1010
