stretching after fifty

Step 6 Stretching After Fifty

Disclaimer - I am not a doctor. I am relating to you the hard won techniques that helped me reclaim my health and fitness at fifty +! Before implementing these techniques, if you feel you need to consult your physician, please do so!

Before you continue with Step 5 Raw Food Diet Over Fifty, please make sure you have read, understood and most importantly incorporated into your DAILY life;

It is a societal myth that 'once old and crunchy - always old and crunchy'. You can improve and regain your flexibility by a daily routine of stretching at any age! A simple five minute routine that you incorporate into your daily life can revolutionize how you feel and turn back the clock years, if not decades. The number one issue people experience heading into their senior years is mobility. This, for you, with your new hobby of body transformation can become, in short order, a 'non-issue'! This one daily regimen, like switching to raw food, which we discussed in Step 5 Raw Food Diet Over Fifty will have the most immediate, noticeable impact on your daily life and how you feel!

Top 10 Reasons To Stretch

  1.  Improve Your Posture - As you age, gravity will take it's toll. Remember, you are also losing bone density and muscle tone as you age. These three factors conspire to affect your posture. A simple, short, stretching routine can minimize these effects. 
  2.  Guard Against Lower Back Pain - Look for a future article devoted to CORE exercises, but for now, know that stretching can eliminate the symptoms of lower back pain. By working the pelvis muscles, stretching the hamstrings, and flexing the hip flexors, you are hedging you bets against some serious back complications in the near future. 
  3.  Increase Circulation - Did you know that just by stretching, you can greatly improve your blood circulation? Those excellent nutrients you are eating as a result of Step 5 Raw Food Diet Over Fifty will now be transported more efficiently! Blood supply to your joints and muscles will increase!
  4.  Stress Free Baby! - Regularly stretched muscles hold less tension. Less muscle tension means you feel less tense!
  5.  Less Aches and Pains! - Once we get you into a stretching routine, we are going to discuss walking, then running and resistance training. By adopting a stretching routine now, your post cardio stretching routine will greatly reduce aches and pains from such an activity!
  6.  Reduce Your Risk of Injury! - Nothing sucks more than, you just get started on you new path to body transformation, and then you pull a muscle, or slip and fall, and you're out for days or weeks! Stretching will increase the range of motion in your joints, and decrease the resistance on your muscles, thereby decreasing the risk of injury, and even shortening your recovery time!
  7. Preserve Your Hinges! - Joint degeneration is a serious consideration as we age! By steadily improving your range of motion you can slow the degeneration of the joint. It is under less stress, so it can potentially last longer! Side benefit - less muscle stiffness!
  8.  Prepare For Success! - A pre-workout stretch loosens your muscles thereby lessening the effects of impact from the activity you are engaged in. It's all about the long game, after all!
  9.  Mechanical Me! - We are, after all, mechanical beings. Fulcrums, levers, and all that! By increasing the mechanical efficiency of the machine, your body will transform itself into a more energy efficient vehicle, able to move with a wider range of motion! Ask an engineer!
  10. Feed Your Fibers! - Relaxed muscles are better able to absorb nutrients and oxygen. They then become more relaxed. Relaxed muscles are happy muscles! 


Knowledge Is Power - And Power Leads To Success!

 Read more on this topic and become a stretching pro!

A must read resource on this topic is Thomas Kurz's Stretching Scientifically: A Guide To Flexibility Training.

Please Note: I may earn a small commission for my endorsement, recommendation, testimonial, and/or link to any products or services from this website. Your purchase helps support my work in bringing you real information about health and holistic wellness. Please read my Disclaimer.

How Do I Begin Stretching?

The number one reason for failure is taking on too much! It is a big deal to commit to doing even a five minute stretching routine and plan to do it EVERY DAY! So start slow! I often cite the story of the young macho guy who decides he is going to look like Arnold Schwarzenegger over night, and goes to the gym and lifts everything in sight. The next day, he can't even lift his arms and he spends the next few weeks in pain. Of course he then quits and abandons his dream. Little does he know that, even the professional body builders don't work the same body part every day! They stagger the workouts to encourage muscle growth. What we are trying to accomplish, of course, is completely different. We are trying to stave off the ravages of time, slow down and even reverse the aging process.  Remember, at fifty, we are beginning to lose muscle tone and bone density. If you have been sedentary for a while now, your body is going to react defensively to a sudden change in 'the norm'.

So START SLOW! Plan a simple routine you can accomplish in five minutes at a set time of the day EVERY DAY. Just the every day part, at the beginning will be a challenge! Life will conspire to get in the way. Work, family, illness will get in the way! By making your routine short and sweet, your commitment will be easier to keep to. Most of this 'sticktoitiveness' should come from you having completed Step 1 The Fit Fifty Mindset. If you have not absorbed the valuable concepts contained in this article, or the knowledge is beginning to fade, or you read it, but didn't invest in your new hobby by obtaining the resource material contained in it, please go back and do so now! As I've said a number of times, the value of this website Get Fit At Fifty.com is in the order of the steps to implement! These steps must be done in order to see the transformative results you are looking for!

Some Suggestions For A Short Daily Routine

Disclaimer - I am not a doctor. I am relating to you the hard won techniques that helped me reclaim my health and fitness at fifty +! Before implementing these techniques, if you feel you need to consult your physician, please do so!

stretching after fifty

Do this stretch shown in the illustration shown above. Do 10 repetitions. Let your lower back do the work! Your arms are just there to catch you if you feel lower back pain. As you raise your torso up, breath in through your nose. At the top, hold your breath. As you lower, breath out through your mouth. This stretch is wonderful for the lower back and a great stress reliever!

stretching after fifty

Do this stretch shown in the illustration shown above. Do 10 repetitions. Notice, the figure above has her one heel tucked into her groin. To begin with, if you cannot reach to hold your foot, hold your ankle, or even your pant leg. Try and lower your forehead to your knee. If you cannot get your forehead to your knee, don't worry, just lower and hold! Continue to breath! After 10 reps, alternate legs and repeat. You are stretching your hamstrings and calves. You will feel wonderful afterwards!

stretching after fifty

Do this stretch shown in the illustration shown above. Do not do repetitions. The idea is to stretch the quadriceps. To begin with, tilt your torso back until you feel tension on your quads, and then hold that position. The following day, try to get to a deeper 'hold position'. In short order, you will be able to lay your back on the floor! Go slow and steady! You are going to be stretching every day for the rest of your life, so, slow and easy!

stretching after fifty

Do this stretch shown in the illustration shown above. Do not do repetitions. Stretch and hold. Do not hold your breath, keep breathing in through your nose and out through your mouth. Relax! The idea is to stretch the lower back, the hamstrings and the calves. To begin with, if you have balance issues, lean your backside against a wall as a reference point. If you can't reach the ground, or even your feet to begin with, don't worry, you will gain more flexibility with every passing day. This is the opposite, and companion stretch to the first stretch listed. This stretch is terrific for stress relief!

So there are four stretches to get you started. Do these EVERY DAY! It will only take you five minutes. Set a specific time of day to do this routine and stick with it. No time? Get up five minutes earlier than you normally do and get it done. Don't hurry through the routine! Enjoy this 'you time'. This is your new hobby! Body transformation. You will immediately start to feel the benefits. These are just some ideas for stretches to get you started. Your muscles will get stronger. If you have back pain, it will slowly lessen. Your circulation will improve. Your energy level will increase!

Build a reference library to empower and affirm your commitment to getting fit at fifty!

Here is some more 'must read' material;

​The Anatomy of Stretching by Brad Walker

Facilitated Stretching by Robert McAtee

1500 Stretches by Hollis Liebman

Ultimate Flexibility by Sang H. Kim

Stretch Therapy by Emily Francis

Active Isolated Stretching by Aaron Mattes

Please Note: I may earn a small commission for my endorsement, recommendation, testimonial, and/or link to any products or services from this website. Your purchase helps support my work in bringing you real information about health and holistic wellness. Please read my Disclaimer.

​You've Come So Far! On To Step 7!

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About the Author

Steve Jones operates a martial arts school in Newmarket, Ontario Canada. Steve is also a blogger focusing on reclaiming your health & fitness after fifty.