One of the unpleasant effects of aging is reduced flexibility. However, stretching regularly has been found to maintain bodily motion range while also alleviating stress and improving mood, so below is a list of the best stretching exercises for those in their fifties and beyond.
Triceps Overhead Stretch
This exercise is designed for the arms. To do it you’ll want to stand up while your feet are kept hip wide then slowly roll the shoulders down then back up. Reach with the right arm towards the ceiling while keeping the shoulders down and away from the ears. Be sure to bend the right elbow, putting the right hand in the direction of your back’s center with the palm facing it. Now reach with the left hand towards the ceiling then position the fingers on the right arm, just above your elbow. You’ll want to hold this position for about fifteen to thirty seconds, and then repeat two to four times.
Those who want to improve the flexibility of their thighs will want to perform this stretch. To do it, stand up with the feet together and your arms near your sides. Place the right hand on the nearby table or wall for support, and then balance the right leg while bending the left side knee backward, bringing the left foot up until it’s possible to grab your ankle using the left hand. You’ll need to maintain a line which is straight from your head’s top down to the tailbone. Be sure to keep the chest lifted then take 5 deep breaths, and switch sides afterwards.
This particular stretch is designed to warm you up while loosening the hips, which will enhance your mobility. To perform it you’ll want to stand up with the feet together while your hands are kept near the waist. You’ll then want to circle the hips 5 times clockwise then 5 times counterclockwise as if you’re using a hula hoop.
The purpose of this exercise is to stretch the shoulders and neck. To do it, you’ll want to begin by bringing the arms in front with the elbows close enough to touch, and the palms facing towards you and the pinkies touching. Next, place the palms above the head and then by utilizing your arm’s weight, drop the chin down gently until you feel a wonderful stretch along the shoulders and neck. Take 5 deep breaths so you can release extra tension.
As the name suggests, hip stretches are designed to stretch the hips, but will also improve your lower back and hamstrings. To do it you’ll want to start by putting the feet together and keeping the soles flat to the ground. Next, bend forward slowly at the wrist then work the hands down the legs, going as low as you can without feeling discomfort. Afterwards you’ll want to alternate by bending 1 knee while keeping your opposite leg straight. Keep the feet flat while doing this and allow the head to dangle downward, which will release tension. Stretch both sides for fifteen seconds.