Stretch Therapy as We Age: Use it or Lose it
Stretching through the Aging Process
The process of living wears down our bodies as we age. Muscles can become shorter and less elastic, joints can become weaker, and the range of motion can decrease. While regular exercise helps to respond to this by delaying the process of wear, maintaining flexibility and mobility are also important. As described by the Mayo Clinic, flexibility is the ability for a joint to move through its full range of motion, or the ability to fully lengthen a muscle. Mobility includes flexibility, strength, coordination and balance. Incorporating stretching into physical activity routines can help to maintain and even improve flexibility and mobility.
Flexibility and Aging
According to a study by Corbin and Noble, children experience an increase in flexibility during elementary school with a leveling off during adolescence and eventually a decline in flexibility throughout adulthood. The study points out that the physiological changes that occur in the process of aging after adolescence could be responsible for the decrease in flexibility. In particular, a loss of muscle function and an increase in connective tissue stiffness can result in a decreased range of motion and flexibility. The collagen within our bodies also undergoes physical and biochemical changes which result in decreased extensibility, and more cross-links within the collagen which inhibits the ability of collagen fibers to move past one another. Despite the physical and biochemical changes that occur as we age, a study published in the Journal of Home Health Care Management and Practice found that the decreases in flexibility and range of motion that comes with aging can be minimized if we participate in a flexibility training program, and that if we practice stretching or a related flexibility program as we age we can increase the flexibility of our bodies.
Benefits of Stretching As We Age
Stretching has many benefits for the aging process. It can help to reduce symptoms of arthritis and relieve lower back pain, by improving flexibility, range of motion and helping to relieve the stiffness. Stretching can also help reduce the risk of falling. Because flexibility and a wide range of motion is needed to create stability, stretching can help prevent falls. In particular the muscles in the quads, and hamstrings, and mobility in the hip joints, and strength in the lumbar spine affect balance. Stretching can help with maintaining good posture by increasing flexibility in tight ligaments, tendons and muscles in the back. Stretching can also improve energy and blood flow. Dynamic stretching has been shown to potentially help increase circulation and nutrient flow throughout the body, which helps to increase energy levels.
How to Incorporate Stretching
Incorporating stretching as we age can often be difficult due to time constraints, and not knowing where to start. Some simple ways that we can incorporate stretching is to try and make sure we are moving our bodies every day, learning about foam rolling, and using the body’s natural movements to help increase mobility, stability and balance. As pointed out by the Mayo Clinic, however you decide to move your body, start slow and be gentle.
Incorporation of Stretching with Stretch Therapy
As it is sometimes difficult to know how to stretch our bodies or find time, assisted stretching can play an important role. You work with highly trained stretch therapists who knows how to work the muscles and move the body to obtain the best and safest stretch possible. It also helps to provide a dedicated time to stretching. As we age maintaining flexibility and mobility is important and often difficult, and attending a stretch therapy session can show us how to move and stretch our bodies in a safe way.
Sources:
Stretching and Flexibility in the Aging Adult
Harvey W. Wallmann, PT, DSc, SCS, LAT, ATC, CSCS
Journal of Home Health Care Management and Practice
https://blog.hurusa.com/why-stretching-is-important-in-active-aging-and-functional-training