Flexibility

Maintaining a range of motion in all joints is important when starting an exercise program. Specifically, tight lower back and posterior thigh muscles often lead to low back pain, which can hamper your program. It's especially important for elderly people to maintain flexibility in the upper and lower trunk, the neck, and the hips.

To maintain flexibility, you can do three types of stretches during warm-up and cool-down sessions. These are static, ballistic, and proprioceptive neuromuscular facilitation (PNF). Static stretching involves slowly placing the muscle in a stretched position to the point of mild discomfort and then holding it for 10 to 30 seconds. This is the most beneficial type of stretching for you to do on your own. Ballistic stretching, on the other hand, consists of bouncing and has fallen out of favor because there is a higher risk of injuring the muscles. PNF stretching is a type of maneuver that involves alternating contraction and relaxation of the muscles; a physical therapist or someone else who is trained in this area can help you with PNF stretching.

You should integrate stretching sessions into your exercise program at least three days a week, and the emphasis should be on the lower back and thigh area (hamstrings and quadriceps muscles). For each stretch, you should reach a position of mild discomfort and hold it for 10 to 30 seconds.

The following are examples of stretching exercises that work the torso and the upper and lower body. Incorporate these into your aerobic exercise program; hold each stretched position for 10 to 30 seconds or use continuous gentle range of motion for 5 to 10 repetitions.

Torso Stretches

Upper-Body Stretches

Lower-Body Stretches