Stretching Exercises Tips for Elderly People

 

Exercising is not only good but imperative throughout the life no matter how old or young you are. It helps to ensure good overall well-being, flexibility and strength. It’s a must to follow a proper and regular workout routine all through your life but the importance of exercising increased as you age. Stretching exercises are one of the best workout routines to build strength and stability in elderly people. Stretching prevents falling that is possible in other workouts and can be dangerous in old age. Elderly people should seek for stretching and endurance workouts to maintain their mobility, flexibility, strength and stamina. Regular exercising increases physical and mental health and even resists certain medical issues such as osteoporosis, arthritis and/or diabetes.

Our body naturally slows down as we age. To maintain the muscle mass, flexibility, focus and balance consistent exercising is the only option. For an old person it’s imperative to control their balance and position in order to live an independent life. There are a number of balancing and stretching exercises which one can adopt to enhance and keep their activity level.

To get the maximum results from these stretching exercises, one must follow some of the precautionary measures. It’s important to consult your medical adviser before beginning any new workout routine. It is good to know about your physical status before adopting any workout to know whether it’s fit for your body type. If it’s not appropriate then discuss them to prescribe the suitable one for you.

It’s also advisable to take on one step at a time. All the workouts should be done in a calmer state with slow and steady moves. There’s no need to be in a hurry to end up the things. It can cause any injury or discomfort in any joint or muscle.

Start your stretching routine with good warm up movements. Warm up moves release all the stresses from your joints and muscles and make your muscles ready to adopt any new exercise routine. Walking, jogging and skipping rope are good warm up activities.

Focus on your body type. It’s vital to pay attention on your body and avoid over exercising or stretching. Muscle pain and fatigue can be caused by overworking. You should discontinue any move till further advice if feel any pain or discomfort in a joint or muscle.

Reducing the Back Pain through Stretching

It’s important to consider that stretching should be a part of any exercise routine as it helps in improving the flexibility. Sedentary lifestyle leaves you stiff and hunched over and is contributing to a number of infirmities. Stretching provides you opportunity to feel relaxed and looser via relaxing your tendons and moving your muscles by a full range of motion. Increasing blood circulation is another benefit of stretching that makes you feel warmer and more active.

For the office workers, the importance of stretching increases as they have to spend a lot of time in sitting position. The long period sitting posture rigorously harms your neck and back. A number of office workers suffer from any type of back pain. When they leave their place it’s an uncomfortable experience for them to move fast or join any fast pace activity. Constant sitting causes the back muscles to weaken which results in poor posture as well. A weak back and exhausted muscles stress your spine that furthermore affects your hips, knee, shoulder, hamstrings and calf muscles.  Your lower spine compresses more in sitting position. It’s important to combine proper posture with stretching to prevent back pain.

Usual back pain can be treated with many regular stretches. The typical back pain reduces within a week or two without any particular treatment. Stretching offers flexibility and strength to avoid stiffness and weakness from back muscles. Here are some of the stretching exercises that you can perform easily in order to relax you back:

• Sit on a chair and drop your head down slowly to your knees. Move your hands up in the air then slowly lower them down and place your palms on the floor. Rest in the pose and hold for about twenty seconds. Slowly sit back. Repeat the pose three to five times.

• Lying on your back on a floor mat and bring your right knee towards your chest. Hold it with both hands for five to ten seconds. Pull the knee to feel a little tension in the muscles. Switch legs simultaneously. Repeat the move on each side for eight to ten times. Pull both the knees together in the end for about five to eight times for ten seconds.

• Stand straight. Then bend yourself to touch your toes with your fingers without bending your knees. It may be difficult in the beginning to touch the toes but keep trying. This is such good move to enhance flexibility in many major muscles group. Repeat it ten to fifteen times.

Bicep Stretches – Tips and Benefits

 

Biceps are one of the most responsive body parts and you don’t have to do a lot of efforts to see the positive change. They are a small muscle group on the front of your upper arm and they greatly contribute with the strength of the arms. Stretching is always a good idea to perform before a workout to increase the flexibility and prevent the risks of injury.

• How to Perform Bicep Stretches

There are a lot of ways to stretch your biceps in order to keep them firm and strong. One can perform biceps stretches while standing up such as wall stretches, while placing one hand at a time on the wall or you can do it with both at the same time. Some bicep stretches can be performed while sitting down as place your hands behind you while sitting on the floor. You can perform a number of techniques with your biceps to stretch them properly. Hence, there are many ways to perform these stretches while lying down. You can perform about all types of these bicep stretches with dumbbells in order to get maximum benefits of your workout and to increase the intensity of the workout as per your fitness level.

• Benefits of Performing Bicep Stretches

Bicep stretching workouts prevent you from injury risks. This is the most important benefit of bicep stretching workouts that they warm up the muscles for more rigorous training to prevent the chances of sudden injury or discomforts in the muscles and joints.

The injury free workout leads you to train your biceps longer and harder to get the maximum advantages from your exercise regimen in the minimal time.

They provide a release in muscle tension. To maintain a fit body it is recommended to include proper bicep stretches in your regular workouts. You can easily solve the problem of flabby arms while doing proper bicep and triceps stretching exercises.

It is important to consider that all the bicep stretching exercises should perform to make them healthier and to enhance their range of motion instead of just growing them bigger.