As we age, our bodies become more tense, which is why daily stretching routines are crucial to staying limber in the decades to come.
Some will say that aging is a beautiful process. But, let’s be honest, it comes with many quirks. One of the most noticeable quirks is that you lose that easy and effortless flexibility that you never even thought about when you were younger. All of a sudden, reaching down for a dropped pen feels like training for an upcoming gymnastics meet. The good news, however, is that simple, intentional, daily stretching can help keep you limber, mobile, and feeling good long after your 40s. So let’s take a closer look at why stretching is essential and how you can fit it into your busy daily routine.
Why Flexibility Declines with Age as we get older, our muscles naturally tighten. And, our range of motion decreases significantly. This is partly because the connective tissue becomes less elastic. And, it’s also partly because we tend to move less as we get older. The decline itself doesn’t just make touching your toes harder, rather, it affects every aspect of your daily life. Think about it, getting out of bed, bending down to tie your shoes, or even turning your head when you’re driving requires flexibility.
But, it’s not time to throw in the towel quite yet. After all, regular stretching can help reverse some of this stiffness. It can help to improve your balance, reduce the risk of injury, and even boost your posture. And, it only takes a little bit of commitment to maintain independence and comfort as you grow older.
The Science Behind Stretching Routines There is so much more to stretching than pulling on your muscles until they feel loose. The process itself is physiological, in that it helps to lengthen muscle fibers, increase the range of motion, and improve circulation. Let’s take a closer look at the different types of stretching.
Static Stretching Static stretching is when you hold a position, in order to lengthen the muscle and improve flexibility or time. The most common form of static stretching is touching your toes.
Dynamic Stretching Next, we have dynamic stretches. This form of stretching runs through a range of motions. It’s the type of stretching that we need to think about when we are warming up our muscles for a workout. A common form of dynamic stretching is arm circles.
PNF Stretching Then you have PNF stretching . This is the most complex form of stretching, as it requires the contraction and relaxation of the muscles. This type of stretching is often done with assistance and is designed for deeper flexibility gains.
Your Daily Stretching Routines Now, in order to get a sufficient amount of stretching done every single day, it’s best to spread out your stretching routines into more manageable chunks. You will want to spend about 5 to 10 minutes stretching in the morning, another 5 to 10 minutes stretching in the middle part of the day, and a final 5 to 10 minutes in the evening. Each session should be short but hit the key muscle groups needed to keep you limber for years to come.
Morning Stretching (5-10 Minutes) It’s always good to start your day with a few stretching routines. Not only will this help to shake off sleep stiffness, but it will also help to energize your body.
Cat-Cow Stretch Known as the cat-cow stretch, this exercise is done on your hands and knees. You simply alternate between arching her back like a cow and rounding it up like a cat. This will help to gently mobilize your spine for the day.
Standing Side Stretches Next, stand up tall and reach one arm overhead leaning to one side. Hold this stretch for a minute or two, in order to target your obliques and sides. Then, lean to the other side.
Seated Forward Fold Finally, sit down on the ground with her legs stretched straight out in front of you. Keep the legs straight, and slowly reach down for your toes. Don’t worry if you can’t touch them quite yet, as you are only trying to stretch out your hamstrings and lower back. Over time, you should be able to finally touch her toes.
Midday Desk-Friendly Stretches For most people in their 40s or older, we spent hours on end behind a desk. And all this time sitting behind a desk can wreak havoc on posture and leave you feeling stiff. This is why it’s so important to do mid-day desk-friendly stretches on a regular basis.
Neck Rolls The easiest form of stretching that you can do throughout the day is our neck rolls. Simply roll your head from side to side in order to relieve any tension in your neck. It’s that simple.
Shoulder Rolls and Arm Crossovers Next, you can roll your shoulders back and forth. Stretch one arm over your chest, and hold it in place with the opposite hand. Then repeat the process with the other arm.
Seated Spinal Twist Lastly, you want to sit tall in your chair and place one hand on the opposite knee. Use this hand to gently twist the body’s one side. This will help with both your posture and your spine mobility. Then repeat the process with the other hand, gently twisting in the opposite direction.
Evening Wind-Down Routine At the end of the day, finish off with some calming stretches that will help you to release all of that tension that you built up over the course of the day. This will help prepare your body for a good night’s rest.
Child’s Pose Start off with a child’s pose. You will want to kneel down, sit back on your heels, and stretch your arms forward while lowering your chest. This will help to release the tension in the lower back and in the hips.
Butterfly Stretch From there, you can move on to the butterfly stretch . You will need to sit with the soles of your feet together, and gently press your knees towards the ground for an inner thigh stretch.
Supine Twist Lastly, let’s give our spine a little bit of a twist. Lay flat on your back, and bring one knee across your body. Let it fall flat on the side while keeping your shoulders on the ground. This will help to stretch your spine and will aid in relaxation.
Tips for Safe and Effective Stretching Routines Just like cooking, stretching routines require technique. In order to get the most out of your effort, here are a few tips and tricks to help you along the way.
Hold Each Stretch You should aim for about 15 to 30 seconds of stretching without bouncing. While it may seem helpful to balance, because it feels like you’re stretching further, this can actually damage the muscles more. Instead, take a deep breath then, and stretch as you breathe out. Hold, breathe in, and then stretch even further as you breathe out again. Do this for about 15 to 30 seconds, in order to give your muscles plenty of time to lengthen.
Listen to Your Body Always remember to listen to your body. Stretching should not be painful, and it should not feel uncomfortable. In fact, stretching should only feel good. So, if you feel any sharp discomfort, stop the stretch, and move on to something else.
Be Consistent Like any new habit, consistency is key. You will need to do a little bit of stretching every single day rather than one huge intense workout every week. Over time, you will begin to see real improvements in your flexibility.
Benefits of Stretching Routines for Overall Wellness Naturally, stretching isn’t just about being able to touch your toes. Granted, being able to touch her toes once again is a nice perk. But, the benefits of stretching have a ripple effect on your overall well-being.
Better Blood Flow Stretching is known to help improve blood circulation. When you stretch, you are able to deliver oxygen to your muscles and reduce overall soreness. This is better blood flow and circulation and will help you feel younger for years to come.
Posture Perks When you stretch slowly and steadily, you will be strengthening and lengthening your muscles. Not only will this help you to stand taller, but it will help reduce the chances of slouching when you sit down.
Stress Relief Then there are the mental benefits of stretching routines. When you pay close attention to the way that you stretch, you can help call your nervous system. This will make it a lot easier for you to live unwind after a long day of work.
Improved Sleep More importantly, evening stretches will send a signal to your body that it’s time to relax. This will help lead to a deeper and more restorative rest.
Flexibility Is Key to Aging Gracefully Maintaining your flexibility after 40 isn’t just about staying young or defying the aging process. Rather, it’s about feeling good, staying mobile, and keeping up with the many activities that you love. Whether you’re playing the grandkids, traveling the world, or just gardening, a little bit of stretching can go a long way.
So, remember to start small. Commit yourself to the hive minutes a day and see where it takes you. In no time at all, you will notice less stiffness, more energy, and a whole new appreciation for what your body is capable of doing. After all, aging gracefully isn’t about avoiding change, it’s about adapting to it with grace and sophistication.
