Benefits of a Regular and Assisted Stretching Routine in Aging

I started assisted stretching in late 2023 and I am addicted! It feels so good! This blog discusses the benefits of stretching.

As we age, maintaining flexibility becomes increasingly important for our overall health and well-being. Stretching is a simple yet powerful practice that can significantly enhance mobility, reduce discomfort, and improve the quality of our life. A balanced exercise program should include aerobic exercise, flexibility, balance, as well as strength training. Let's explore why stretching is essential and how assisted stretching can be particularly beneficial.

Musculoskeletal Change and Aging

• Muscle Mass Decline: Sarcopenia: Loss of muscle mass and strength typically begins in the 30s and accelerates with age.

• Bone Density Reduction: Osteopenia and Osteoporosis: Bones become less dense and more brittle, increasing the risk of fractures.

• Joint Stiffness: Degenerative Changes: Cartilage wears down and joints stiffen, leading to decreased flexibility and mobility.

• Slower Healing: Delayed Recovery: Healing from injuries, fractures, and surgeries takes longer due to reduced cellular regeneration.

  
  

Why Stretching Matters

• Improves Flexibility: Regular stretching helps maintain and improve flexibility, which naturally declines with age. Enhanced flexibility supports ease of movement, making daily activities like bending, reaching, and walking more comfortable. Recent studies highlight that stretching can improve range of motion and functional mobility in older adults.

  
  

• Reduces Stiffness and Pain: Stretching alleviates muscle stiffness and joint pain, which are common issues for elderly individuals. By increasing blood flow to the muscles, stretching can reduce discomfort and enhance overall mobility. Recent research suggests that stretching can effectively manage pain and improve physical function in individuals with osteoarthritis.

  
  

• Enhances Balance and Coordination: Improved flexibility contributes to better balance and coordination, which is crucial for preventing falls and maintaining independence. Stretching helps strengthen the muscles around the joints, providing better support and stability. Recent evidence supports that stretching exercises can positively impact balance and reduce fall risk in older adults.

  
  

• Supports Better Posture: Maintaining good posture becomes challenging with age. Stretching strengthens and lengthens the muscles supporting proper posture, helping prevent slouching and back pain. Studies have shown that stretching exercises can improve posture and reduce musculoskeletal discomfort in older populations.

  
  

The Role of Assisted Stretching

Assisted stretching involves having a trained professional guide you through stretches, ensuring that you perform them correctly and safely. Here's how assisted stretching can make a difference:

• Personalized Approach: Assisted stretching is customized to meet individual needs and limitations. Professionals can adjust stretches to accommodate specific health conditions or physical constraints, ensuring effectiveness and safety.

• Enhanced Safety: For elderly individuals, stretching without proper guidance can lead to overstretching or injury. Assisted stretching ensures that each movement is performed correctly, minimizing the risk of injury.

• Increased Comfort: Many people find it challenging to stretch on their own, especially with limited mobility. An assistant can help achieve a deeper, more effective stretch while keeping the experience comfortable and enjoyable.

• Motivation and Support: Having a professional guide you through stretching provides motivation and encouragement, making it easier to incorporate stretching into your routine. This support can be particularly beneficial for those hesitant to stretch on their own.

Incorporating Stretching into Your Routine

Consider incorporating stretching into your daily routine to reap the benefits of stretching. Here are some tips:

• Start Slowly: Begin with gentle stretches and gradually increase the intensity as your flexibility improves.

• Consistency is Key: Aim to stretch at least 2-3 times weekly to maintain and improve flexibility.

• Listen to Your Body: Stretching should never be painful. If you experience discomfort, adjust the stretch or consult a professional.

The frequency of stretching for older adults can vary based on individual needs and health conditions, but general guidelines suggest:

1. Two to Three Times a Week: Many experts recommend stretching at least 2-3 times per week to maintain flexibility and joint health. This frequency allows for consistent improvement while giving muscles time to recover.

   
   

2. Daily Stretching for Optimal Benefits: Some studies and health organizations suggest that daily stretching can offer additional benefits, especially for those with specific flexibility or mobility issues. For instance, daily stretching can help maintain .or improve range of motion and reduce muscle stiffness

   
   

Overall, while 2-3 times a week is often sufficient, incorporating stretching into daily routines can provide additional benefits, depending on individual needs and health conditions. Always consult a healthcare provider to tailor stretching recommendations to personal health circumstances.

Final Thoughts

Stretching is a vital practice that can enhance flexibility, reduce pain, and improve overall well-being for elderly patients. Assisted stretching, in particular, offers personalized support and safety, making it a valuable option for maintaining a comfortable and active lifestyle. By incorporating regular stretching into your routine, you can enjoy greater mobility and a better quality of life.

Always consult  your doctor before starting any new stretching routine or exercise program. For more insights and information on aging and wellness, check out other blog posts on GeriAcademy.com.

References

• Page P. Current concepts in muscle stretching for exercise and rehabilitation. Int J Sports Phys Ther. 2012 Feb;7(1):109-19. PMID: 22319684; PMCID: PMC3273886.

• Eckstrom, E., Neukam, S., Kalin, L., & Wright, J. (2020). Physical activity and healthy aging. Clinics in geriatric medicine, 36(4), 671-683.

• Sfeir, J. G., Drake, M. T., Khosla, S., & Farr, J. N. (2022, June). Skeletal aging. In Mayo Clinic Proceedings (Vol. 97, No. 6, pp. 1194-1208). Elsevier.

• Bryant, J., Cooper, D. J., Peters, D. M., & Cook, M. D. (2023). The effects of static stretching intensity on range of motion and strength: a systematic review. Journal of Functional Morphology and Kinesiology, 8(2), 37.

• Vittala, G., Sundari, L. P. R., Basuki, N., Kuswardhani, R. T., Purnawati, S., & Muliarta, I. M. (2021). The addition of active stretching to balance strategy exercise is the most effective as a home-based exercise program in improving the balance of the elderly. Journal of Mid-life Health, 12(4), 294-298.

• McHugh, M. P., & Cosgrave, C. H. (2010). To stretch or not to stretch: the role of stretching in injury prevention and performance. Scandinavian journal of medicine & science in sports, 20(2), 169-181.

• Behm, D. G., Kay, A. D., Trajano, G. S., Alizadeh, S., & Blazevich, A. J. (2021). Effects of stretching on injury risk reduction and balance. Journal of Clinical Exercise Physiology, 10(3), 106-116.

• Gallon, D., Rodacki, A. L. F., Hernandez, S. G., Drabovski, B., Outi, T., Bittencourt, L. R., & Gomes, A. R. S. (2011). The effects of stretching on the flexibility, muscle performance and functionality of institutionalized older women. Brazilian Journal of Medical and Biological Research, 44, 229-235.