All of us who are getting older have noted the many physiological and other results. We are not as mentally alert, do not have the same stamina, we tend to gain weight in all the wrong places and our flexibility is not what it was when we were younger. What can be done about the reduced flexibility and seeming loss of strength? Stretching It is important to have a routine every day, in the morning, to get the day started correctly that addresses the “stiffness” that we awaken with. There is ample evidence in the literature that exercise is a key to health, but what about stretching. Stretching the muscles, tendons and moving the joints safely is intuitively a good thing to do. There is also scientific evidence that stretching is a good way to warm up before exercise and useful in retaining the range of motion needed in every day life. Stretching alone will not improve endurance or strength, but it will improve freedom of movement. Stretching should never cause pain, but mild discomfort and a pulling sensation is normal when doing stretching correctly. If you have had joint replacements, instructions from your physician and or physical therapist should be followed. Likewise, if you have osteoporosis or arthritis, advice about stretching should be sought from your physician before you undertake regular stretching exercises. When doing the stretching, hold the stretch for 10 to 30 seconds and repeat the same stretch 3 to 5 times. Progress in each exercise as determined by the greater degree of stretch can be expected over the initial phase (first few days to weeks), but then maximum stretching is achieved and the goal is simply to maintain that stretch. An example is “touching ones toes,” an exercise that initially is difficult or impossible, but that in many people can be achieved with repetitive stretching over time. Equipment needed for the basic stretches recommended by the National Institute of Aging is a piano bench or similar bench, a floor, a wall, and a chair. What stretching exercises should I do? Hamstrings 1. Sit sideways on bench. 2. Keep one leg stretched out on bench, straight. 3. Keep other leg off of bench, with foot flat on floor.
4. Straighten back. 5. Lean forward from hips (not waist) till you feel stretching in leg on bench, keeping back and shoulders straight. 6. Hold position 7. Repeat with other leg Calves
1. Stand with hands against wall, arms straight. 2. Step back 1-2 feet with one leg, heel and foot flat on floor. 3. Hold position. 4. Bend knee of stepped-back leg, keeping heel and foot flat on floor. 5. Hold position. 6. Repeat with other leg. Ankles
1. Sit in chair. 2. Stretch legs out in front of you, feet off of floor. 3. Bend ankles to point feet toward you. 4. Bend ankles to point feet away from you. 5. If you don't feel the stretch, repeat with your feet slightly off the floor. Plantar Flexion
1. Stand straight, holding onto a table or chair for balance. 2. Slowly stand on tip toe, as high as possible. 3. Hold position. 4. Slowly lower heels all the way back down. 5. Repeat 8 to 15 times. 6. Rest a minute, then do another 8 to 15 repetitions. 7. Add modifications as you progress. Knee Flexion
1. Stand straight; hold onto table or chair for balance. 2. Slowly bend knee as far as possible, so foot lifts up behind you. 3. Hold position. 4. Slowly lower foot all the way back down. 5. Repeat with other leg. Hip Extension
1. Stand 12 to 18 inches from table. 2. Bend at hips; hold onto table. 3. Slowly lift one leg straight backwards. 4. Hold position. 5. Slowly lower leg. 6. Repeat with other leg. 7. Add modifications as you progress to use fingertip, no hands and eyes closed. Hip Flexion 1. Stand straight; holding onto a table or chair for balance. 2. Slowly bend one knee toward chest, without bending waist or hips. 3. Hold position. 4. Slowly lower leg all the way down. 5. Repeat with other leg. 6. Add modifications as you progress. Side Leg Raise
1. Stand straight, directly behind table or chair, feet slightly apart.
2. Hold table for balance. 3. Slowly lift one leg to side, 6-12 inches. 4. Hold position. 5. Slowly lower leg. 6. Repeat with other leg. 7. Your back and knees are straight throughout exercise. 8. Add modifications as you progress. Summary
These stretching exercises will improve the range of motion. They will not improve strength – we will discuss the advantage of other exercises for that next month. However, if the goal is to reverse some of the limitation of range of motion that comes with age, these stretches will help. | 
