When you wake in the morning, do you push back the weight of the covers, sit up, and stretch your arms out gently as you shift your shoulders to release the kinks brought on from a night spent sleeping? Stretching can feel amazing any time of the day, but there are particular advantages to a morning stretch. In addition, while stretching is useful for people of all ages, it has benefits that seniors are especially likely to appreciate. Learning how to stretch safely can help you capitalize on these benefits.
Why You Should Start Your Day with a Morning Stretch
The Early Bird Advantage
Anyone who works out knows that the best time to stretch is when your muscles are warm. While exercising is one way to warm muscles, sleeping under the covers tends to have a similar effect. Why not capitalize on that to reduce muscle stiffness and joint tension with gentle stretches? As Harvard Health Publishing explains, stretching as soon as you wake can also have some other benefits. The activity improves circulation. It can also reduce your fall risk by drawing your focus to your arms and legs. In addition, it may activate the parasympathetic system, which can help set the stage for a calmer, more relaxed day.
The Senior Special
Why would stretching in the morning be especially beneficial for older adults? Growing older can bring physical challenges that make normal activities increasingly difficult. A mindful stretching routine can counteract that in a number of ways:
- Increasing and maintaining flexibility
- Improving range of motion
- Supporting the prevention of injuries
- Reducing pain
- Improving blood flow to the joints and muscles
- Bettering posture
- Improving balance
- Reducing the risk of falls
- Supporting mobility
The Stretches That You Might Enjoy
Stretching can certainly be helpful, but safety is essential. Before you start any new fitness routine, talk with your doctor first. After getting their okay, start slow. Never bounce when you stretch because that increases your chance of injury. Don’t stretch until it hurts. Instead, only stretch until you feel a gentle tension. Then, hold the stretch for roughly 30 seconds. Remember, if something causes discomfort, stop.
The following are some stretches you might enjoy:
- Neck Stretch: Being able to turn your head freely is important for countless tasks. This stretch helps you maintain that ability. To do it, slowly bring your chin to your chest. Next, turn your head to the right shoulder. Hold briefly. Then, turn your head to the left shoulder. Hold briefly.
- Overhead Side Stretch: Begin by standing with your feet hip-width apart. Raise your arms overhead, concentrating on keeping your torso long. Keep the feet planted and the knees soft as you gently lean to the left, feeling the stretch through the rib cage. Return to center. Repeat the motion to the right.
- Calf Stretch: Stand beside a wall or sturdy chair for support. Position yourself with your right leg in front and slightly bent. Your left leg should be straight and behind you. Slowly push your left heel to the floor to feel a stretch in your lower leg. Then, switch legs, and repeat the process.
- Cat-Cow Stretch: Position yourself on the ground on your hands and knees, with your knees beneath your hips and your hands beneath your shoulders. Picture the way a scared cat arches its back to look bigger. Slowly curve your spine up. Hold this position briefly. Then, reverse the movement to let your spine sag beneath your waistline like a cow chewing its cud in the field. Repeat the pattern as desired.