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Improve Flexiblity Up With These Stretches !!

Top Five Daily Stretching Exercises for Senior Athletes

As people get older, it becomes more important for senior athletes to keep their mobility and flexibility in check to improve their overall health and well-being. Doing stretching exercises regularly can successfully lower the risk of getting injuries, improve athletic performance, increase the range of motion and improves overall health.

In this blog post, we explore five easy stretching exercises that you can do at home without the need to going the gym.

1.      Hamstring Stretch

This stretch not only improves flexibility and mobility in the lower limb but also improves posture and relieves muscle tightness(Feland et al., 2021). To do this stretch, sit in a long sitting position, move your trunk forward, and try to touch your toes with your fingers. Maintain this position for 30 seconds and repeat on the opposite side.

2.      Quadriceps Strech

This stretch targets the quadriceps muscle, which is responsible for the mobility and stability of the lower limb. This Stretching exercise also decreases pain and prevents stiffness in the knee. To perform this stretch, stand straight, bend your right knee, and direct your heel towards your buttock. You can grasp your ankle, as your feet reach back.  Maintain this position for thirty seconds and repeat on the other side.

3.      Hip Flexors Stretch

Hip flexor stretch targets the iliopsoas muscle which plays an important role in tasks associated with hip flexion. This stretch improves overall flexibility and mobility in the lower body.  To perform this stretch, bend over on your left knee with your right foot level on the ground in front of you.

 Slightly advance your hips while maintaining an upright torso position, until you experience a gentle stretch in the region anterior to your left hip and thigh. Maintain this stretch for thirty seconds and repeat five times prior to doing it on the other side.  

4.      Chest Stretch

This stretch targets the Pectoralis Major, Deltoid, and Serratus Anterior muscles(Forlizzi et al., 2023). This type of stretch improves posture and trunk flexibility.  Start this stretch by standing with your feet shoulder apart.

While interlacing your fingertips behind your back, inhale deeply during arching your upper back to a comfortable degree and pressing forward with your chest. Release the stretch after maintaining this position for thirty seconds. Repeat this procedure five times and repeat on the opposite side.

5.      Shoulder Stretch

This type of stretch targets the triceps and deltoid muscles. Stretch the shoulders by maintaining an erect posture with the arms at the sides. Raise your left arm in a straight line above your head and bend it so that the palm of your left-hand touches the crease of your back.

In order to increase the intensity of this stretch, elevate your right hand from the center of your back and grasp your left forearm or wrist.  Hold this stretch for 30 seconds and repeat five times before switching to the other side.

References

 

Feland, B., Hopkins, A. C., & Behm, D. G. (2021). Acute hemodynamic responses to three types of hamstrings stretching in senior athletes. Journal of Sports Science & Medicine, 20(4), 690.

Forlizzi, J. M., Ward, M. B., Whalen, J., Wuerz, T. H., & Gill IV, T. J. (2023). Core muscle injury: evaluation and treatment in the athlete. The American journal of sports medicine, 51(4), 1087-1095.

Doctor Manuel Arruffat PT DPT CES PES CPT NASM

Stretching and Flexibility Coach NASM



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