F is for flexibility: Want to stay limber as you age? If so, your workout routine should include stretches for flexibility. Here are the exercises from our 10-week workout program that will help you:
- Seated trapezius stretch
- Shoulder stretch
- Triceps stretch
- Lower back
- Hip flexor stretch in three planes
- Hamstring stretch
- Quadriceps stretch
- Calf stretch
Here's what you need to know about building flexibility into your workout routine, adapted from Fitness After 40 by Vonda Wright, M.D.
Flexibility is the ability of muscle to lengthen and allow your joints to move through a full range of motion. Maintaining muscle flexibility increases athletic performance, improves running economy (energy expenditure at a given speed), prevents injury, decreases soreness, and hastens rehabilitation following injury.
Once you work up to it, you must stretch every day for 15 minutes. If morning doesn't work for you, take 45 minutes at lunch instead of an hour, and use the other 15 to stretch. You can break the stretching regimen up over the course of the day and do one body part at a time.
For people under 65 years old, maximum benefit is achieved with a slow muscle stretch until the muscle feels tight but doesn't hurt. Once you reach this place, hold the stretch for 30 seconds without bouncing. After 30 seconds, rest for 10 seconds, and then repeat the stretch for a maximum of four repetitions. If you are older than 65, you need to hold the stretch for 60 seconds. It takes about six weeks of consistent stretching to see good results, and then you must maintain your muscle length by continuing daily stretches.
Hip Flexor Stretch in Three Planes
1. Start by standing with feet together.
2. Step forward onto the right leg while keeping your knee aligned above your ankle and your hips forward.
3. Raise both of your hands above your head as you lean forward. You should feel a gentle stretch in the front of your back leg.
4. Then, lean toward the right leg, and raise your left arm over your head. The stretch will move to include your left side as well as the front of your back leg.
5. Finally, raise your left arm above your body, and twist it to behind your body. This opens up the left side of your body.
6. Hold each position for 30 seconds, and then switch legs and repeat all three positions four times.
Quadriceps Stretch
1. Stand with feet together and hips straight.
2. Bend your right knee back, and take the front of your right foot in your right hand.
3. Keeping your knees even (i.e., do not let your right knee swing forward), bend your right knee back. You will feel a stretch in the front of your leg from above your hip to your knee. Do not allow your posture to curve forward, but keep standing straight up.
4. Hold the stretch for 30 seconds, and then relax. Repeat this four times, and then switch to the left quad.
Calf Stretch
1. Stand with your feet shoulder length apart and your hands against a chair or a wall.
2. Keep your heels on the floor and your knees straight while leaning into the chair or wall (photo A). You will feel this stretch down the back of your legs.
3. Hold for 30 seconds. Then bend your knees, and continue leaning in (photo B). Hold with bent knees for 30 seconds, then repeat with straight and bent knees four times.
 Calf stretch A |
 Calf stretch B |
Check out the rest of our 10-Week Workout designed by Vonda Wright, M.D., including our sections on aerobic, load-carrying, and equilibrium exercises.
Excerpted from FITNESS AFTER 40: How to Stay Strong at Any Age
by Vonda Wright, M.D., with Ruth Winter, M.S.
© 2009 Vonda Wright and Ruth Winter
Published by AMACOM Books
www.amacombooks.org
Reader Comments Read all comments (13)