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Functional Flexibility Activities for
Older Adults
By Lori Peppi Michiel
For aging adults going from
inactivity to activity, flexibility training may offer a
good start towards a healthy lifestyle. This type of
training may lack the high profile of cardiovascular
exercise and strength training, but it can improve range
of motion, decrease pain and soreness after exercise,
improve posture, and decrease muscle tension. More
importantly, stretching can make the difference in
comfort when performing tasks such as putting a shirt or
blouse on in the morning or reaching for a cup of tea or
coffee. As a result, flexibility can contribute
significantly to overall functional fitness, helping
older adults safely and effectively accomplish
independent activities of daily living.
Consider that most research studies suggest a
combination of flexibility training with other
interventions, balance, core, muscular endurance and
resistance training, along with some form of
cardiovascular exercise.
Guidelines indicate that a flexibility program should
begin with a total of five to ten stretches for both the
upper and lower body. Although this program might focus
on muscles prone to tightness, such as hamstrings (back
of thighs), it should concentrate mainly on an
individual’s physical requirements as determined by a
physical assessment.
Practitioners should assess a person’s range of motion
before beginning any specific stretch. Older adults may
have limited mobility due to arthritis or past injury.
Also proper posture and biomechanics are important to
help avoid “overcompensating” or strain to complete a
stretch.
It is wise to stretch slowly and gradually to increase
range of movement. Bouncing needs to be eliminated;
rather, hold a stretch long enough to feel slight
discomfort for 15 to 30 seconds, while continuing to
breathe normally. Each stretch should be repeated at
least three times. The best results are obtained if
performing stretching exercises at least two days a
week, minimum and after some type of cardiovascular
exercise, as “cold” muscles are much stiffer and harder
to stretch than “warm” muscles.
As an essential part of everyday life, from driving to
dressing to cleaning, lack of flexibility can limit a
person’s life. This type of training contributes to
functional fitness, helping older adults stay
independent as they age.
Stretching activities belong in any physical activity
program for adults at any age, improving general health
safely and effectively.
Before an initial program, your health and wellness
practitioner should conduct a physical assessment and
refer to client’s physician prior to starting on any
exercise regime.
Reference:
American College of Sports Medicine (ACSM) “Position
Stand: Exercise and Physical Activity for Older Adults.”
1998;30(6):992-1007
Lori Peppi Michiel is a NASM Certified Personal Trainer.
For more information regarding training programs contact
Lori at 818-620-1442
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