Stretching and Flexibility
As we get older our muscles become stiffer and we would start to notice our flexibility declining. The muscles will decrease in length if we don’t stretch our muscles. Shortened muscles could increase our risk for falling and one might find it difficult to perform activities that require flexibility, such as going up the stairs. In addition, using a shortened muscle for activity could also lead to muscle damage, strains, and joint pain.
Stretching can help us become more flexible and it is the key to preventing injury and disability. It can increase our range of motion and reduce joint and back pain. Moreover, it can decrease the risk of falling by improving our balance and can also improve our posture. Lastly, it can reduce the risk for muscle and joint injury.
It is important to warm up before we stretch the muscles. We can warm up by doing 2 to 5 minutes of dynamic stretching, such as lifting our knees and rolling our shoulders. This type of stretch involves moving a joint repeatedly through its available range of motion and does not involve holding a position. Static stretches can then be held for 10 to 30 seconds in order to regain flexibility and should be performed after a workout.