• Fitness
    • Hacks
    • Sauna
  • Workouts
    • Power Tower Workout
    • Vibration Plate Exercises
    • Total Gym Workouts
    • Program Reviews
    • Other Workouts
  • Home Gym Reviews
    • Review of the Total Gym
    • All Total Gym Machines
    • Other Home Gyms
  • Equipment Reviews
    • Infrared Sauna
    • Power Tower
    • Vibration Machine
  • Calisthenics

Home Fitness Guru

All about fitness at home

We may earn commissions on our links. Learn more

How to Do Stretching Exercises Over Age 50

by Kevin Trumpfeller (Coach Kevin) Leave a Comment

Share on FacebookTweet on Twitter

Contents

  • Types of Flexibility Training
  • How Stretching Works
  • Is Stretching Safe?
  • How Often Should You Stretch?
  • Simple Stretching Rules

Stretching mature manMaybe you’ve noticed that as we age we become less flexible. We begin to lose muscle mass, our joints begin to stiffen and our range of motion decreases. Accumulated years of sitting and lack of use also leads to a shortening of muscles causing imbalances and chronic pain.

Stretching and flexibility training can help slow this aging process and deterioration and overcome some of the limiting effects by improving your range of motion, relieve stress, and correct muscle imbalances. Stretching is also ideal for warming up before, and cooling down after, your fitness activities.

Types of Flexibility Training

To begin your stretching program and flexibility training, add both static and dynamic flexibility exercises to your daily fitness program. Static flexibility exercises involve stretching and holding the stretch for 20-30 seconds. Static stretches are most effective after your workout while your muscles are warm. Examples of static flexibility stretching exercises include standing calf stretches and seated hamstring stretches.

Dynamic stretches involve muscle movement to increase blood flow, warm your muscles and increase your range of motion prior to your workout. Some examples include side straddle hops (jumping jacks) and arm swings, trunk rotations and side bends performed at a low to moderate speed and with a safe controlled motion. Dynamic stretches are best performed before your workout as part of your warm up for training.

How Stretching Works

Both static and dynamic stretching exercises lengthen the fascia, the connective tissues that surround your muscles. By lengthening these tissues you will be able to extend your arms or legs further which is known as range of motion. Stretching to improve your flexibility will also allow you to move your joints more freely, including your knees, shoulders, and elbows.

Stretching in the park over 50
If you want to do static stretching exercises it is safer to do them after you have done some light exercise, like walking in the park.

Is Stretching Safe?

Flexibility training involves “only” stretching exercises, but it is possible to overdo it by stretching too far, which makes it important to perform your flexibility exercises properly. During your static stretches, stretch the muscle involved until you feel tightness and hold each stretch for a minimum of 20 to 30 seconds, Stretch smoothly using a controlled fluid motion, without bouncing. Stretch just far enough that you feel a slight pull in the muscles.

There is one static stretch that you should avoid, the classic standing toe touch. This stretch places unnatural stress on your lower back and requires you to place your head below your waist making this a high-risk stretch for most over 50.

Dynamic stretches used during your warm up should also be performed using smooth and controlled movements. Dynamic stretches can also be sports specific to better prepare you for your workout or sport. Remember that as you begin, your muscles are prone to sprains, strains and tears. Increase intensity as your joints and muscles warm up.
Yoga and Pilates training also promote increased flexibility. Both approaches include a series of stretches that improve flexibility through poses, stretches and exercises practiced by millions all over the world. Both yoga and Pilates will improve flexibility while relieving stress.

How Often Should You Stretch?

Stretching every day would be ideal, but if you haven’t been active recently, try stretching 2 to 3 days a week. Remember that it’s best to stretch warm muscles, try some light to moderate aerobic activity like walking, jogging or a short stationary bike ride.

Remember to hold your static stretch for 20 to 30 seconds, recent research suggests that for those over 50, holding a stretch for 30 to 60 seconds may have greater benefit. Start with the shorter time and lengthening that time as you progress in your flexibility training.

Simple Stretching Rules

  • Stretch daily if possible, before and after training.
  • Develop a stretching warm up routine to use before your workout and a cool down stretching routine to use after your workout.
  • If you stretch on days that you don’t exercise, stretch slowly and carefully. Consider a short warm up on the bike or treadmill to avoid injury.
  • Gradually move into your static stretching positions, ease into the stretch without jerking or pulling yourself into position.
  • Maintain awareness of the tension you feel, when stretching you should experience mild tension or very slight discomfort, but never stretch to the point of pain. You should feel the stretch only in the muscle or muscle groups that the stretch is focused on.
  • When static stretching, don’t bounce. Find your beneficial stretch position slowly and then hold, once you have held the position for 20-30 seconds, relax and repeat, or gradually extend the stretch slightly further until the point of tension is reached and hold the stretch again. Bouncing contracts and shortens muscles that you are trying to lengthen and stretch. Bouncing leads to strains, sprains and muscle tears.
  • As you stretch, take slow deep measured breaths and relax as you move further into the stretch.
  • Author
  • Recent Posts
Kevin Trumpfeller (Coach Kevin)
Kevin Trumpfeller (Coach Kevin)
Coach Kevin is a Certified Holistic Health Coach, Personal Trainer, Nurse and former Medical Instructor & Master Fitness Trainer for the US Army. He just launched his first book "Coach Kevin's Weight Loss Workbook".
You can find out more about him and his work here:
coachkevintrumpfeller.com
Kevin Trumpfeller (Coach Kevin)
Latest posts by Kevin Trumpfeller (Coach Kevin) (see all)
  • 9 Best Exercises To Lose Belly Fat Fast [That Really Work] - April 25, 2018
  • Guide to Roman Chair Sit Ups [3 Most Powerful Exercises] - January 9, 2018
  • Best Total Gym Workout Routine [Chest, Legs, Core and Back] - December 16, 2017

Related Posts:

  • Avoiding Injury In The Gym
    Avoiding Injury In The Gym
  • Calisthenics At Home - All You Need To Know To Get Started!
    Calisthenics At Home - All You Need To Know To Get Started!
  • Exercise at your desk (Deskercise) and stay fit at the Office
    Exercise at your desk (Deskercise) and stay fit at…
  • Total Gym Force Review [As Good as the XLS? Pros & Cons]
    Total Gym Force Review [As Good as the XLS? Pros & Cons]
  • Calisthenics Shoulder Workout With Results!
    Calisthenics Shoulder Workout With Results!
  • Weight Lifting After 50 [Boost Health + Build Muscle]
    Weight Lifting After 50 [Boost Health + Build Muscle]
  • Total Gym 1400 Vs. 1900 [Which One is Right for You?]
    Total Gym 1400 Vs. 1900 [Which One is Right for You?]
  • The Best Calisthenic Workouts
    The Best Calisthenic Workouts

Filed Under: Other Workouts, Workouts

Search Home Fitness Guru:

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

4 × 1 =

Trending

office fitness

15 Easy Ways To Stay Fit At The Office

Exercises for your wrist when gaming

5 Easy Wrist Exercises For Gamers And Computer Workers

Best Home Gyms

Review of Total Gym XLS

Total Gym Reviews [Ultimate Guide] – Does It Really Work?

Weider Ultimate Body Works vs Total Gym

Weider Ultimate Body Works vs Total Gym

total gym vs bowflex

Total Gym Vs. Bowflex [Read Before You Buy!]

Popular Fitness Equipment

5 Best Power Tower Reviews 2022 (The Ultimate Guide)

[Top] 7 Best Infrared Saunas – Infrared Sauna Reviews 2022

Sauna

Portable Sauna Reviews (6 Best Portable Saunas 2022)

Girl on tanning machine

The 8 Best Tanning Bed Reviews [Safest & Most Effective]

[Top] 5 Best Vibration Machines – Vibration Plate Reviews

Equipment for Calisthenics

Best 9 Calisthenics Equipment [Create a Brilliant Home Gym]

Best outdoor sauna 2017

Best Outdoor Sauna for Sale 2022 [Infrared, Barrel or Dry Sauna]

Featured

total gym workout routine

Best Total Gym Workout Routine [Chest, Legs, Core and Back]

total gym force vs total gym 1600

Total Gym Force vs Total Gym 1600 [3 Crucial Factors!]

total gym 1400 vs total gym 1600

Total Gym 1400 vs Total Gym 1600 [2 Important Differences!]

Total Gym Force Review

Total Gym Force Review [As Good as the XLS? Pros & Cons]

About Home Fitness Guru

HFG is meant to be a portal of fitness, diet and gym equipment information. As a fitness and health enthusiast I wanted to create something that provides helpful information, nutritional advice and tips for a healthy lifestyle. At HFG you can find reviews of fitness programs that I have tried, such as the UFC Fit and GSP Rushfit, but I also review popular gym equipment such as the Total Gym, and provide gym equipment tips such as tips for finding the best power tower and the best ab machines. I like to stay on top of the latest research and will share health tips that I think interesting in my blog, and in my diet category. /Jesse

Be A Part Of The Reviews

We are not the only ones setting the ratings, you get a chance to vote as well. To vote (only in the single item review posts) just scroll down to comments and enter your votes for the different variables. Together we will create an unbiased review. I am always happy to get comments on any of my posts, so please contribute!

Get Fit And Healthy

Getting fit is not just about exercising, you need good nutrition as well. In my "Fitness and Diet" category you can find advice on eating healthy. Basically it focuses on natural foods, and cooking with good and natural ingredients. I like to stay on top of the latest research, and will publish from that what I find interesting.
This website is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com. As an Amazon Associate I earn from qualifying purchases.
Amazon and the Amazon logo are trademarks of Amazon.com, Inc. or its affiliates.

Privacy Policy

Terms of Service

Reviewed Home Gyms
Reviewed Fitness Equipment

Copyright © homefitnessguru.net