Want To Walk With God? Keep Your Calendar Flexible. Want To Walk With Your Family Or Friends? Keep Your Body Flexible.

One thing I have learned over the years is that if I am going to walk with God all day, I will need to keep my calendar flexible. I have also learned that if I am going to keep up with Jean and my grandkids, I will need to keep my body flexible.

How long has it been since you went through the day without stiff, tight, or hurting joints and muscles? For me, after years of painful joints and muscles, having no stiff or aching muscles and joints is now a rule rather than the exception on most days.

As we age, many of us experience a loss of flexibility, primarily due to inactivity. When joints are not regularly used, the surrounding tissues can become shortened and stiff, reducing elasticity. However, dedicating just a few minutes to static stretching (which lengthens muscles) and strength training can help you enjoy a day free of stiff, achy joints and muscles.

Several years ago, I began to realize the benefits of stretching, also known as flexibility training. These benefits included improved posture (no more “hunch back”), better balance, decreased chronic pain, enhanced muscle strength, and even an improved mood due to reduced pain and tightness.

How Long Does It Take?

About 15 minutes every other day for 2 weeks, and then graduating to 20 minutes every day

If you are not doing any stretch training, I promise you will notice a big difference in just 4 weeks.

Some things you will experience...

Lower stress

Deeper sleep

Reduced risk of falls

Less back and neck pain

Improved weight

Better range of motion in joints

More strength

Better posture

and Lower blood pressure

Tips for Effective Stretching

If you have never done any stretching, or it’s been a long time since you’ve done any kind of stretching, you should consult your healthcare professional or a fitness expert before beginning, especially if you have underlying health conditions or mobility issues. 

As with any exercise, there are tips to reduce the risk of injury and ensure the best outcomes. Consider the following information for effective senior stretching:

• Begin by warming up with a few minutes of walking. Walking in place is fine.

• Make sure you are using the proper technique and form.

• Take your time and ease yourself into the stretch.

• Remember to breathe; slow, deep breathing is best.

• Keep your joints soft, not locked into position.

• Hold the stretch for 15-30 seconds to allow the muscle to elongate and relax.

• Do not bounce or use jerking movements.

• Stay hydrated.

Suggested Morning Stretches

Starting each day with stretching exercises helps create a routine and can lead to a pain-free day. The following are some gentle, effective morning stretches to begin their day:

• Neck stretch

• Shoulder stretch

• Arm and upper back stretch

• Chest opener

• Trunk rotation

• Seated leg extension

• Standing quadriceps stretch

• Calf stretch

• Ankle circles

• Overhead side stretch

• Full body stretch

BTW, stretch bands are a great way to go for a deeper stretch for those really tight muscles surrounding joints.

Looking forward to hearing how you get along.