We’re all different. My very double-jointed eleven-year-old daughter can bend her limbs back at impossible angles. An older person who might spend much of his or her time in a sedentary position may have a severely limited range of motion. And there is plenty of variation in between — in the anatomy of a person’s muscles, ligaments, and tendons. Muscles that are stiff or tight from injury or inactivity can limit mobility as well. Different parts of the body are often more flexible than others. In all cases stretching exercises can bring you further along in the flexibility scale.
What’s called static stretching is said to be the safest and best, holding a stretched position for ten to 30 seconds as mentioned above. But it should be only after brisk exercise, not before. Experts and physical trainers recommend a five-minute walk that goes from slow to brisk, before a run, and before bench pressing, a lighter-load press before the heavier load, rather than a chest stretch with hands behind the back. Simple lunges, jumping rope, jumping jacks or high knee marches are ways to limber the legs and increase blood flow to the area before you stretch them. The bouncing type of stretching, called ballistic stretching, that I was taught as a warm-up in dance classes is dangerous, shortening muscle fibers rather than lengthening them. Not recommended unless you’re an expert.
Stretch slowly and gently; take your time with each stretch, easing into it without rushing. Most experts agree that, as in any activity, attention to breathing is key. Exhale as you move into the stretch and inhale as you hold the position for that ten to 30 seconds.
Pay attention to your back and spine, maintaining it long and flat rather than rounding it, as you may be tempted to do.
A great way to make sure you’re stretching correctly is to seek the advice of a pro, like a personal trainer, an expert in sports medicine or a stretch-class teacher. The advice of a physical therapist or doctor is especially crucial for any one who has joint or muscle issues like arthritis, osteoporosis, or back or neck pain.
Yoga and Pilates are excellent ways to increase flexibility along with other benefits like improving balance, stress management and quieting the mind. Many forms of dance are great for improving flexibility, intense cardio-boosters like running and biking not so much.
Why stretch? One reason is to decrease your susceptibility to injuries. A joint with a wider range of motion, that’s more flexible at rest, is less likely to suffer tears or dislocations when active.
This webpage has some good basic stretches with illustrations: https://www.shapefit.com/stretching-exercises.html. Local classes may be a good source for guided stretching. IXL Fitness in Rhinebeck has a multi-modal stretch class for members of all ages that I’ve enjoyed. It combines elements of qi gong and yoga with relaxation and breath work techniques, at noon on Thursdays. For the senior set there is a Silver Sneakers Yoga Stretch class at the Saugerties IXL Fridays at 11 a.m., and also one at Ignite Fitness in New Paltz at 10:45 a.m. on Tuesdays and Thursdays. Mac Fitness offers them in Kingston Wednesdays at 11 a.m., and Woodstock’s recreation department offers several classes geared to seniors, many emphasizing flexibility.
Find IXL Fitness at www.ixlhealthandfitness.com or 876-4100 (Rhinebeck) or 246-6700 (Saugerties). Ignite Fitness is at www.ignite-fitness.com or 255-9355, and Mac Fitness is at www.macfitness.net/ or 338-2887 (at the location on Route 9W) or 853-7377 (Kingston Plaza). Woodstock Senior Recreation Classes are listed at woodstockny.org/content/Parks/View/3
