Naughty Seniors Happy Over 7 Greatest Stretches

Why are naughty seniors happy over these 7 greatest stretches?

Are you a naughty senior who would like to be happy over these 7 greatest stretch exercises? Then check out these head to toe stretches that tone and strengthen your body.

What is the definition of stretching? The definition of stretching is to extend your body (arms, legs, neck, etc.) to a full length or extension. According to the medical dictionary it is also considered to be therapeutic in exercises such as yoga.

Affiliate Marketing Disclaimer: This article contains Amazon affiliate links. Medical Disclaimer: This article contains strategies that I use personally, but should not be taken as a prescribed method of use for you. Please consult your doctor before trying.

Safety First: Do's And Don'ts For Senior Stretchers

Before you stretch do a quick warmup by walking or marching in place. This will allow you to warm up your muscles from head to toe. I like to march in place while lifting my arms up above my head. A little twist, from side to side, will may it a naughty walking warm-up.

Stretching Do’s and Don’ts as stated by the Mayo Clinic

Don’t stretch for before exercise. Pre-stretching cold muscles could cause more harm than good. Therefore before stretching warm-up with a 5 to 10 minute walk or jog.
Skip stretching before an intense exercise or long run. Why? Performance research shows that warm-ups decrease performance ability.
Focus on flexibility. Work to reduce chances of injury by increasing side to side flexibility.
Concentrate on gross motor and large muscle groups. Work on large muscles like the legs, calves, thighs, arms, shoulders and low back.
Don’t bounce and hold your stretch. Hold your stretch about 30 seconds, for tight muscles you may need to hold 60 seconds, or use two groups of 30 seconds holds.
Expect to feel tension not pain. If you feel pain, you have went too far, back off.
Over 50 group reduce or eliminate chances to fall keep with stretching. Increase from stretching to tai chi or yoga. Also, remember to start slow and increase gradually.

Stretching Benefits Make Seniors Happy

What are the benefits of stretching? According to medical news from Healthline, stretching provides 6 major benefits starting with flexibility. Most importantly, the greatest benefits of stretching and flexibility produce the ability to feel good. We are usually happy when we feel good. These are the benefits of stretching as described by Healthline.

Fewer injuries because muscle imbalances are corrected.
Less pain because your muscles are looser and less tense.
Improved posture and balance through working outward and increasing alignment.
A positive state of mind due to using poses that relax the body and open the mind.
Greater strength because your muscle endurance increases from proper tension.
Improved physical performance because your muscles work more efficiently.

Getting Naughty Stretching Poses

Flexibility and stretching exercises for over 50

There is no specific medical recommendation for where to start stretching when you are over 50. However, I try to use the strategies that will do the most for the least and in the least amount of time. These are the easiest stretches for me, therefore I see them as the greatest stretches ever. So, I use these exercises and stretches the most often.

To do this:

Standing tall, fold over and put your hands on the floor.
Walk your hands forward, to create a “V” shape with your body.
Line your head with your upper arms.
Hold this pose for up to a minute at a time.
Do the pose 3–5 times after a short rest or in between other poses.

#1 The Downward dog because it works the following muscles.

hamstrings (back of upper leg)
gluteus maximus (buttock)
deltoids (shoulders)
triceps (back of upper arm)
quadriceps (front of thigh)

These stretches help me to wake-up and loosen up in the mornings. I start with my twisty walk, then fold over for and do my downward dog.

To do this:

Lay flat on the floor.
Bend both knees while keeping your feet on the floor.
Slide your feet toward your buttocks.
Pull your stomach inward, while lifting your buttocks off the floor.
Raise your heels, so that you are on your toes. Hold to the count of 10.
Then lower your heels and lift your toes upward. Hold to the count of 10.
Repeat 10 times.

#2 The Bridge because it works the following muscles.

erector spinal (back muscles)
pelvic muscles (low back and stomach)
rectus abdominis (abs)
gluteus maximus (buttock)

My low back loves the bridge. It is one of the stretches/exercises used in physical therapy when you have suffered a back injury. Therefore, I keep it on my greatest stretches list. I do this one to keep my low back muscles flexible and strong. I create my naughty by squeezing one buttock muscle at a time.

To do this:

Stand with your feet apart so they’re wider than your hips, turn your toes slightly inward.
Lift your arms so they’re parallel to the floor with your palms facing down.
Lower and cross your right hand across to your left foot. Then lower and cross your left hand to right foot.
Repeat 3 sets of 10.

#3. Side to Side Stretch because it works the following muscles.

erector spinal (back muscles)
pelvic muscles (low back and stomach)
quadriceps (front of thigh)
hamstrings (back of upper leg)
latissimus dorsi (sides, waists)
internal oblique (mid-waist)
gluteus maximus and medius (buttock)

The side helps me loosen by inner thighs. I feel better and walk better. This exercise allows me to twist it out when I want to jazz up my exercise routine.

To do this:

Standing tall, lunge back with your left leg.
Bend your front knee so that your knee is over your heel.
Slightly lean back so your body is straight in an upright position.
Raise both arms over your head.
Hold for 10 seconds.
Repeat with right leg.
Repeat 2 sets of 10.

#4. Runners Lunge because it works the following muscles.

erector spinal (back muscles)
trapezius (neck and shoulder)
pectoralis major (chest)
quadriceps (front of thigh)
hamstrings (back of upper leg)

The runners lunge is my all time favorite. I do this before bowling. It helps me loosen tight muscles that I will need for bowling.

To do this:

Lower yourself to all fours in a tabletop position.
Sit your buttocks on your heels.
Reach to stretch your hands forward lowering yourself in a fold on the floor.
Place your forehead on the floor or a blanket.
Hold this pose for 3–5 minutes.

5. Child pose because it works the following muscles.

erector spinal (back muscles)
trapezius (neck and shoulder)
pectoralis major (chest)
quadriceps (front of thigh)
hamstrings (back of upper leg)
latissimus dorsi (sides, waists)
internal oblique (mid-waist)
gluteus maximus and medius (buttock)

I use the child’s pose to help me relax. It is the last stretch that I do when I workout and when I do stretches.

6. The Greatest Stretches Before Bed

Is stretching before bed recommended, why or why not?

A recent study held in 2016, revealed that seniors who stretch before bed sleep better. The greatest benefit of stretching before bed is that it provides an increase in muscle relief. The removal of muscle tension reduces or completely removes sleep-disruptions caused by the middle of the night muscle cramps. According to Healthline’s before bed recommendations, the best night time stretches to include the following:

a bear hug
neck stretches
kneeling lateral stretch
child pose
low lunge
seated forward bend
legs up the wall

#7. Naughty Flexible Equipment: Bands

What is the best Flexible Equipment?

If you are looking for an inexpensive way to increase the intensity of your stretching exercises, fitness bands are the greatest for value and usefulness. Fitness bands are also convenient, portable and can be used for stretching every part of your body.

The resistance of the band is to identify by the darkness of the color. Therefore, to choose the best band for your workout, start with pastel bands that have less resistance than darker colors like navy blue and black.

conclusion

We began by introducing the 7 greatest stretches for seniors over 50. Then, we discuss the do’s and don’ts of stretching. We emphasize the importance of following the do’s and don’ts to protect yourself from injury. Also, you want to determine the difference between tightness and pain.

Stay away from pain. Next, we discuss the benefits of stretching. After that, we show 5 different poses and explain how to complete the stretch. We move forward into increasing the intensity of your stretching by including bands. We also explain that you may want to start with pastel bands that have less resistance.

If you enjoyed this article, read our how fitness prevents injury post.

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