Most people are of the belief that staying flexible is not that easy when you have crossed 50+ mark. But the above statement is contradictory to what the experts believe. However, it’s true that the strength of muscles starts decreasing with age and bones start degenerating, but you can remain fit, active, and flexible by incorporating stretches into your daily routine. Practising stretches on a regular basis has its own set of advantages such as they make you feel better, improve the flexibility of your body parts, decrease fatigue, remove back pain, and give you a psychological boost.
Here are a few stretches you need to do once you are above 50 years old.
The Toe Touch
To elongate your back and to loosen its stiffness, start practising a simple toe touch. Begin the stretch by standing with your feet hip-width apart. From that position, hinge at the hips and extend your arms down toward your toes, and keep your back flat as much as you can. After reaching the point of maximum extension, grab your opposite elbows and droop to take the stretch further.
If you are experiencing tension in your arms, start doing the triceps stretch. Here also, stand with your feet hip-width apart and your chest up. Help your right arm to reach over your shoulder, with your elbow pointing toward the sky, and your palm touching the posterior portion of your right shoulder. Then, take your left hand to the ceiling and place your fingers on your right elbow. Exert gentle tensional force to expand the stretch. Hold this position for 10 to 15 seconds before switching sides.
The Hand Stretch
The hand stretch is perfect for people who are involved in typing jobs or for those who are suffering from arthritis in their hands or fingers. To practice the stretch, start by standing with your feet shoulder-width apart. Hold that posture and clasp your hands together in front of you. Once you’ve completed the above steps, turn your hands out so that the palms are facing away from you and the fingers remain interlocked. Push out slowly and steadily, so you feel the stretch in the backs of your fingers and hands.
Front Hip Stretch
The anterior portion of your hip might experience peculiar tightness, especially for people who have desk jobs. Hence, you need to stretch it out and make your hips more flexible.
Start by sitting on a fitness ball. From that position, straighten your right leg out behind you and balance your weight by pressing your toes into the floor and raising your right heel. From that position, keep your hands on your left knee and use your arms to push your upper part of the body backwards in a gentle manner. You should feel the stretch across the front of your right hip. Switch sides and hold for between 15 and 30 seconds.
Standard Chest Stretch
If you remain seated for an extended period, your chest becomes tight. For stretching it out, you need to improve your posture at the same time and consider standing in an erect position.
From that position, behind your hands behind your lower back and slowly lift your arms as far as you can. Hold your head high, your shoulders back, and slowly lift your chest. Stay in this position for 10 seconds.
Standard Shoulder Stretch
Sometimes you might feel the tightness of your shoulders due to rigorous exercises or awkward sleep. However, you can do stretches to lose them up. Stand in an upright, erect posture. From that position, cross your right arm directly over your chest and hook your left forearm around your elbow. Now, stretch the right shoulder and use the leverage to pull the right arm into your chest gently. Before switching sides, hold the stretch for between 10 and 15 seconds.
Side Body Stretch
Muscles running down your ribs and into your hips are essential for posture and overall comfort. To maintain their agility, start by standing with your feet hip-width apart.
From that position, place your left hand on your left hip and raise your right arm to the sky. Gently bend to the left, and make application of your left arm for supporting your weight. Create a “C” shape with your body, and keep on stretching the right part of your body for 10 to 15 seconds before switching sides.
Neck and Shoulder Stretch
To stretch your neck and shoulders, you need to move your arms in front of you with your elbows touching each other, and you must point your head towards the sky, with your palms facing you. From that posture, place the palms of your hands on top of your head and use your arms to gently drop your chin to your chest and apply gentle downward pressure on the top of your head.
You might experience the stretch in your neck and shoulders. Refrain from exerting too much pressure, or you might get hurt.