Stretching: gentle moves, big benefits

Staying active plays a vital role in maintaining good health and remaining mobile as we age. One of the safest and most effective ways to support flexibility, improve circulation, and prevent injury is regular gentle stretching.

According to the Mayo Clinic, stretching can help you maintain the ability to perform a wide range of daily activities. It also lowers your risk of injury, protects joint mobility, increases blood flow to the muscles, and helps muscles work more effectively.

“While stretching is beneficial at any stage of life, it becomes especially important with age.”

Why flexibility matters

Arthritis and Rheumatism Associates PC (ARAPC), an organisation that specialises in joint health, highlights the dangers of reduced flexibility, a common age-related issue.

“The first step towards preventing loss of flexibility is to stay active,” their expert advises. “Several problems may result from decreased flexibility: slower walking speed, shorter steps while walking, back pain, and increased risk of falls. There is evidence to suggest that a stretching programme for the front hip muscles can improve walking speed and step length. This will result in improved walking function and offer greater control, which will decrease your risk of falls due to a lack of balance.”

One of the safest ways for older adults to stretch the hip muscles is the knee-to-chest pose ­– also common in yoga for improving blood circulation. Here’s how to do it:

• Lie on your back and bend one knee up towards your chest, as far as you can.
• Keep the other leg stretched out on the floor or bent with the foot flat on the floor.
• Wrap your arms around the bent knee until you feel a stretch in the lower back and hip.
• Hold for 20 seconds, then switch sides.

Use it or lose it

Writing for ARAPC, physiotherapist Victoria Bowen reminds us that our bodies operate under a “use it or lose it” principle. She explains that if we don’t use our muscles, we lose strength. When that happens, we tend to move less, which reduces flexibility and range of motion even more. Fortunately, this process can be slowed – and even reversed – through regular stretching.

Try a daily stretching routine

Fitness trainer Jenny O'Callaghan shares five head-to-toe stretches to do every day, after warming up. She cautions that stretching should never be painful. If it feels uncomfortable, ease up.

“Gentle stretching helps boost blood flow and release tension, while vigorous stretching can cause injury.”

Adding strength to your stretch routine

Experts agree that stretching and mobility exercises improve joint range, but strengthening the muscles around the joints is equally important. Adding weight training suited to your fitness level can have significant health benefits and confidence when carrying out daily tasks. These include better posture, improved ability to climb stairs, carry shopping bags, or do gardening and housework.

With the right support and guidance, incorporating stretching and strength training into your routine can empower you to stay active, independent, and confident in your daily life – no matter your age.

Written by Vanessa Rogers, with editorial refinements by Medihelp