Stay Limber: Aging and Flexibility

Flexibility, or the amount of motion that a joint is able to move through, begins to decrease after age 30. During the aging process, muscles, tendons, and ligaments become less pliable leading to a decrease in range of motion. A lack of movement and activity contributes to the shortening of muscle fibers and loss of muscle strength which together decrease flexibility. This puts anyone at an increased risk of injuring a muscle or joint. Also, a decrease in joint motion puts increased stress on joint surfaces and contributes to degeneration.

The loss of flexibility that comes with aging can be reduced by regular stretching and exercise. A simple walking program along with stretching can help strengthen muscles and keep joints limber. Many local gyms have safe exercise classes such as yoga and Tai Chi that has been shown to be beneficial in building strength and flexibility in older adults.

The following are a few common stretching exercises that are useful in battling age-related flexibility loss:

Hamstring stretch – Sit on the edge of a chair with one leg out in front. Lean forward while keeping your back straight. You will feel a pull in the back of the leg in front.

Runner’s stretch – Keep toes pointed forward toward the wall and shift weight forward onto the front leg while keeping the heel of the trailing leg on the ground. You will feel a pull in the back of the trailing leg.

Ease into the stretch to get to the point where you feel it without causing pain. Hold the stretch for 15-30 seconds and make sure you don’t bounce while maintaining the stretch. Repeat this 3-5 times on each leg.

To learn more about the various Sheltering Arms fitness and aquatic classes that increase strength and flexibility, click here or call (804) 764-5275Call: (804) 764-5275 for more information.