Generally when we speak of stretching exercises we are talking about either static or dynamic stretching.
Static stretching is the preferred method to create lasting lengthening of a muscle and surrounding tissue, which increases your available range of motion.
We also refer to static stretching as Low load prolonged stretch.
This is the application of a low load over a longer period of time.
To stretch in this manner, simply hold a position for 10 to 30 seconds or more.
Dynamic or oscillatory motions are used to increase available range of motion in a joint.
This can be used in addition to static stretching.
It is a form of stretching that is usually done after you are well warmed up and can tolerate a bouncy pull on your joints.
Static stretching is generally considered the safer choice.Most older adults and seniors can safely perform stretches
elderly flexibility 4The great thing about stretching is that it can be fun and done almost anytime and any place.
My patients with upper body stiffness due to injury or surgery are encouraged to perform range of motion exercises with the affected body part at least three times per day.
Stretching can greatly help back pain
Stretching can improve your posture
Stretching is beneficial for arthritis
When and how much should I stretch?
elderly flexibility 5Generally elderly and seniors stretching should be done 2 to 3 days per week, performing each stretch 3 to 5 times with a 20 to 30 second hold.
Try one or two stretches for each body region
If you would like to increase your flexibility, stretches should be performed 4 to 5 days per week.
Remember that it is important to warm-up before beginning an elderly flexibility exercise program.
The warm-up is an excellent place to use your stretching exercises.
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