Stretching exercises everyone should include with age
Exercises everyone should do with age (photo: Freepik)
Stretching exercises become increasingly important with age. Regular flexibility helps maintain joint mobility, reduces the risk of injuries, and supports an active lifestyle even in adulthood, according to Huffpost.
Why flexibility decreases with age
Orthopedic surgeon Heorhiy Brusovanyk explained that as people age, they lose intervertebral disc height, leading to a reduction of lumbar lordosis, the natural inward curve of the spine.
Loss of disc height is a symptom of degenerative conditions such as osteochondrosis, caused by reduced moisture and elasticity, which decreases spinal function.
Cartilage loss in the hip joint is inevitable without regular activity as we age. Hip extension, or stretching the thighs, can help slow this process.
To perform hip extensions, lie on your back with your knees bent in front of you. Place your hands on the floor under your lower back, then lift your hips as high as possible into a "bridge" position.
Performing this stretch is important to counteract the loss of spinal disc height. It is key both for maintaining an upright posture and for preserving a healthy gait while walking or running.
It is best to incorporate stretching or yoga, and pilates exercises into daily life, as they help maintain joint mobility while stimulating blood circulation.
Useful stretching exercises
Forward squat
Stand in front of a chair with your feet shoulder-width apart. Hold onto the back of the chair and squat, bending your knees while keeping your back straight.
Exhale as you lower yourself until you feel your glutes and thighs working, then inhale as you rise. Repeat 10 times.
Wide squat
Stand with your feet wider than shoulder-width apart, turning your knees and feet outward. Hold onto a sturdy chair and squat, keeping your glutes out and your back straight.
Forward lunge
Place a chair nearby and step one foot forward in a lunge position. Bend the front knee about 30 degrees and lower the back leg toward the chair.
Raise your arm toward the ceiling, then push the front thigh back. Hold for 30 seconds, repeating twice on each leg.
Butterfly stretch
Sit on the floor with the soles of your feet touching each other. Your knees should be spread wide to the sides, and your back should be straight.
Lean forward at the hips, placing your hands on the floor for support, and stretch as deeply as possible with each inhale and exhale. Hold for 30 seconds and repeat twice.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
