You've heard the expression "if you don't use it, you lose it." When it comes to your flexibility and range of motion, truer words were never spoken, says Rob Danoff, DO, a physician and program director at Philadelphia's Aria Health System.
"You can tell a person's age by their flexibility," Danoff says. "And you can reverse or stop a lot of loss of flexibility by doing regular stretching."
Especially if you sit a lot or are inactive much of the day-and that's most of us-stretching can work wonders. "Look at your dog or cat," Danoff adds. "They stretch all the time, and you should, too-at least four to five times a week."
"You can tell a person's age by their flexibility," Danoff says. "And you can reverse or stop a lot of loss of flexibility by doing regular stretching."
Especially if you sit a lot or are inactive much of the day-and that's most of us-stretching can work wonders. "Look at your dog or cat," Danoff adds. "They stretch all the time, and you should, too-at least four to five times a week."
Here, he and other experts explain the eight best stretches to do if you're over 40.
Shoulder Rolls
Danoff says these maintain and increase range of motion in your arms and upper back, which you'll need to reach things on high shelves and for sports like golf or tennis. "They also help diffuse tension and open up your ribs for easier breathing," he says.
Slowly and smoothly, roll your shoulders forward in big circles. Do 10 repetitions, then reverse the motion and do another 10, Danoff says.
"You don't want to feel any trembling," he adds. If you do, stop for the day. Try again tomorrow, and hopefully you'll soon be able to work your way 10 reps.
Trapezius Stretches
Your "traps" are the large, triangle-shaped muscles that tie together the top of your back, your shoulders, and the back of your neck, explains Mary Ann Wilmarth, DPT, former chief of physical therapy at Harvard University and CEO of Back2Back Physical Therapy.
If you spend a lot of time working on the computer or driving, these muscles tend to be really tight and can cause neck pain or even headaches, Wilmarth says.
After completing the range-of-motion stretches Danoff outlined above, tuck in your chin-like you're trying to make a double chin. "Now tilt your head slowly to the right," Wilmarth says. "You should feel this stretch in those trapezius muscles."
For an even greater stretch, try looking down at your armpit as you complete this stretch, Wilmarth says.
Just don't "bounce" or overextend while you stretch, Danoff adds. "If you feel burning, you're stretching too hard."
Shoulder Reaches
Again, these will help with range of motion-allowing you to reach overhead for pantry items and to maintain flexibility for sports and everyday tasks.
Reach one arm straight across your body. Using your other hand, grab the back of your reaching arm and lightly pull it to assist the stretch. You should feel this mostly in your shoulder, Wilmarth says.
Do this stretch with each arm, and then repeat it while angling your arms slightly up or down. "These different angles will stretch different parts of your shoulder blades," she says.
Neck Stretches
Along with releasing tension, maintaining flexibility, and increasing strength, neck stretches can help you avoid painful strains or the kind of stooped, slouched posture that affects so many of us as we grow older, Danoff says. (Avoid habits that make your neck hurt.)
While looking straight ahead and keeping your shoulders square, slowly turn your head to the left as far as you can. Return to your starting position. Now do the same to your right, then up, and then down.
Now tilt your head to one side like you're pinning a phone against your shoulder, then do it to the other side. "You're trying to engage and stretch all the planes of your neck," Danoff explains.
Quad Stretches
Your quadriceps are the large muscles on top of your thighs. You need them for sitting down and standing up without assistance-and for pretty much any activity that involves your legs. They also tend to get pretty tight if you're sitting all day, Danoff says.
Stand near a chair or wall-something you can grab to keep yourself balanced, Wilmarth advises. Now reach back with your right hand and grab the top of your right foot. Pull it up toward your butt so that your knee is pointed straight down at the ground, not off to the side.
While you do this, keep your upper body and head square, and try to engage your stomach muscles. "This will help you stretch the quad from both top and bottom," she says. (Just don't do these right before a run.) Hold for 15 to 30 seconds, and then do it with the other leg.
Butt Stretches
People don't think about the muscles in their derriere-until they develop sciatic nerve or low back pain, both of which can involve the muscles and tendons in your buttocks.
Sit on the ground with your legs straight out in front of you. Now cross your right foot over your left leg so that your foot is resting flat on the ground-ideally alongside your thigh, Wilmarth says. (Your left leg is still straight out in front of you, while your right knee should now be pointed at the ceiling.)
Twist your upper body to the right so that you can rest the back of your left arm against the outside of your right knee. Twist your upper body and push against your knee until you feel your butt stretch. Hold it for a few seconds-up to 30-then switch and do everything the other way, Wilmarth instructs.
Pilates-Style Stretching
Pilates stretches are an effective way to squelch low back pain and improve functionality, finds a recent review study from the journal PLOS One.
You could start attending group pilates classes. Or you could practice those beneficial bridges and twists at home with the help of a wall, experts say.
Yoga
Like pilates, yoga is a proven flexibility sustainer and muscle-pain banisher. "It also stimulates pressure receptors in your skin, which can slow your heart rate and nervous system," says Tiffany Field, PhD, director of the Touch Research Institute at the University of Miami. Field says there's also evidence yoga can boost your immune system.
One type isn't better than another. If you can fit a weekly-or even daily-yoga practice into your schedule, your body will thank you for it, Field says.
Source: prevention.com by Markham Heid
Slowly and smoothly, roll your shoulders forward in big circles. Do 10 repetitions, then reverse the motion and do another 10, Danoff says.
"You don't want to feel any trembling," he adds. If you do, stop for the day. Try again tomorrow, and hopefully you'll soon be able to work your way 10 reps.
Your "traps" are the large, triangle-shaped muscles that tie together the top of your back, your shoulders, and the back of your neck, explains Mary Ann Wilmarth, DPT, former chief of physical therapy at Harvard University and CEO of Back2Back Physical Therapy.
If you spend a lot of time working on the computer or driving, these muscles tend to be really tight and can cause neck pain or even headaches, Wilmarth says.
After completing the range-of-motion stretches Danoff outlined above, tuck in your chin-like you're trying to make a double chin. "Now tilt your head slowly to the right," Wilmarth says. "You should feel this stretch in those trapezius muscles."
For an even greater stretch, try looking down at your armpit as you complete this stretch, Wilmarth says.
Just don't "bounce" or overextend while you stretch, Danoff adds. "If you feel burning, you're stretching too hard."
Again, these will help with range of motion-allowing you to reach overhead for pantry items and to maintain flexibility for sports and everyday tasks.
Reach one arm straight across your body. Using your other hand, grab the back of your reaching arm and lightly pull it to assist the stretch. You should feel this mostly in your shoulder, Wilmarth says.
Do this stretch with each arm, and then repeat it while angling your arms slightly up or down. "These different angles will stretch different parts of your shoulder blades," she says.
Along with releasing tension, maintaining flexibility, and increasing strength, neck stretches can help you avoid painful strains or the kind of stooped, slouched posture that affects so many of us as we grow older, Danoff says. (Avoid habits that make your neck hurt.)
While looking straight ahead and keeping your shoulders square, slowly turn your head to the left as far as you can. Return to your starting position. Now do the same to your right, then up, and then down.
Now tilt your head to one side like you're pinning a phone against your shoulder, then do it to the other side. "You're trying to engage and stretch all the planes of your neck," Danoff explains.
Your quadriceps are the large muscles on top of your thighs. You need them for sitting down and standing up without assistance-and for pretty much any activity that involves your legs. They also tend to get pretty tight if you're sitting all day, Danoff says.
Stand near a chair or wall-something you can grab to keep yourself balanced, Wilmarth advises. Now reach back with your right hand and grab the top of your right foot. Pull it up toward your butt so that your knee is pointed straight down at the ground, not off to the side.
While you do this, keep your upper body and head square, and try to engage your stomach muscles. "This will help you stretch the quad from both top and bottom," she says. (Just don't do these right before a run.) Hold for 15 to 30 seconds, and then do it with the other leg.
People don't think about the muscles in their derriere-until they develop sciatic nerve or low back pain, both of which can involve the muscles and tendons in your buttocks.
Sit on the ground with your legs straight out in front of you. Now cross your right foot over your left leg so that your foot is resting flat on the ground-ideally alongside your thigh, Wilmarth says. (Your left leg is still straight out in front of you, while your right knee should now be pointed at the ceiling.)
Twist your upper body to the right so that you can rest the back of your left arm against the outside of your right knee. Twist your upper body and push against your knee until you feel your butt stretch. Hold it for a few seconds-up to 30-then switch and do everything the other way, Wilmarth instructs.
Pilates stretches are an effective way to squelch low back pain and improve functionality, finds a recent review study from the journal PLOS One.
You could start attending group pilates classes. Or you could practice those beneficial bridges and twists at home with the help of a wall, experts say.
Like pilates, yoga is a proven flexibility sustainer and muscle-pain banisher. "It also stimulates pressure receptors in your skin, which can slow your heart rate and nervous system," says Tiffany Field, PhD, director of the Touch Research Institute at the University of Miami. Field says there's also evidence yoga can boost your immune system.
One type isn't better than another. If you can fit a weekly-or even daily-yoga practice into your schedule, your body will thank you for it, Field says.
Source: prevention.com by Markham Heid
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