Why Stretching Matters
Stretching for seniors is incredibly important in order to improve mobility in the joints, increase flexibility in the muscles, and develop proper posture. Optimizing the body can lead to better balance, coordination, muscle control, decreased fatigue and muscle tension, and most importantly, lowered risk of injury.
For seniors, it is important to have a stable and safe position before beginning any exercise, which is why we chose these variations. Being seated, having a chair behind, or using a wall for support, decreases the chance of a fall or injury.
Stretching Exercises You Can Do Now
Here are some tips for each exercise:
*Note: Always try to stay relaxed when stretching. If the muscles are tensing up, you may be stretching them too far.
1. Standing Quadriceps Stretch – maintain an upright trunk posture to get a maximal stretch. If you want to increase the stretch, you can also use a chair with more height.
2. Seated Hamstring Stretch – if you feel the stretch just by putting your leg up, do not push yourself by moving your trunk forward. Keep stretching it and when the muscle is ready, then proceed to the 2nd level (trunk forward).
3. Seated X-leg Stretch – only apply a light pressure down or until you feel a stretch, there is no need to try to force it down further if it’s already stretching. To add more stretch, you can also lean your trunk forward while applying pressure down.
4. Seated Piriformis Stretch – the stretch should be felt on the buttocks. This stretch is used to evaluate for piriformis syndrome or sciatica and can reproduce neurological symptoms such as burning, numbness, or tingling. If it does, it is recommended to get it evaluated by a physical therapist!
5. Calf & Soleus Stretch – when lunging forward, keep the trunk in neutral or in slight extension for a better stretch. For the soleus stretch, just think of the calf stretch but keep a shorter stance and perform a mini squat with a focus on bending the back knee.
At No Limit Physical Therapy, we are now accepting Medicare Part B, which means you may be partially or fully covered. If you are a senior or have an elderly loved one that needs quality physical therapy, please give us a call at 858-769-9906 to schedule an appointment today!
Here are some additional resources: