Hello dollies, welcome to part 2 of this month’s Wellness Wednesday, 11.2019, flexibility. In this month’s first post, I shared my progress on the wellness goals I created for the year and talked a little about holiday health tips. You might want to have a look, here.
Today I want to share the importance of stretching and flexibility in maintaining your body’s physical fitness. You might remember I have been going for physical therapy for several months to help with a pain that began in my upper right thigh and radiated down the back of my leg, at times all the way to my calf.
To Stretch or Not to Stretch
While no imaging was done to determine what was going on with my leg, both my doctor and the physical therapist determined from my symptoms that I was experiencing sciatica. My Prince C. has been dealing with lower back and hip issues for a year of more. A few months ago, he had suggested that we begin our gym workouts with stretching first. Even some yoga. Which was all new to me because I had always been one who just threw on my tennies and went running, or off to the gym, without stretching beforehand. In fact, I had even read articles that said stretching before exercise wasn’t necessary.
Then I turned 61! And this pain began, or began getting worse. It had bothered me for some time but sitting for more than 15 minutes was painful. As was doing any kind of exercise, even walking. Thanks to my PC and my PT, I have discovered that stretching can help a great deal. Learning the proper stretches for relieving my leg pain has helped even more.
Fitness Over 50: The Importance of Flexibility
We always hear about how important flexibility is, but when it comes to fitness over 50, stretching and improving flexibility can make all the difference in how comfortable, strong, independent and confident you feel in your body. Like any aspect of life, flexibility requires consistent stretching and active effort. I was really impressed with myself when the physical therapy technicians commented on how flexible I am. But my sciatica was limiting my flexibility some. And making exercise and even sitting for long periods of time very uncomfortable.
How to maintain and improve flexibility
Remember how much I loved going to my physical therapy appointments? Here’s part of the reason why. The therapist began each visit by giving me a transcutaneous electrical nerve stimulation (TENS) on my lower back. He dimmed the lights, draped a hot pack around my right hip, bolstered me with lots of pillows and used the TENS unit to direct electrical current onto my sciatic area. Then he massaged my lower back, hip and leg with ultrasound. Only then was I ready for the stretching exercises. Many of the stretches I was taught are included in this video.
5 ways to stretch and improve flexibility
- Consider your muscle tension and current physical state. Many people find that they can already name where they feel tension in their body or where they would like to be more comfortable. So be honest with yourself and focus in!
- Make it a habit. When you incorporate stretching into your daily/weekly routine, it becomes a habit and you’ll see your best outcome. It is something that many people find all too easy to forget, and it is something you want to make as well incorporated into your routine as brushing your teeth in the morning.
- Abs stretch. Your core is essential to all function, from balance and strength to simply holding yourself upright. You can stretch your core and back by focusing on abs stretches, such as the Cat-Cow stretch and many more stretch poses targeted to your abs. Be sure to stretch often and take it slow.
- Push yourself, but push yourself comfortably and safely. Especially when you are starting from little to ‘no’ flexibility, stretching is not going to be comfortable. But the more that you do it, the more you will loosen up, improve your flexibility, and feel better. So you want to push it, but you do not want to push it too far. Jacque Crockford, exercise physiologist with the American Council on Exercise, emphasizes, “Do not hold a static stretch if there is pain. This is a sign you are stretching too far and should back off. Stretching may be challenging but should also feel like good tension.”
- Get movement in and stretch. If you are in a crunch for time, it is most important to get some movement in such as a walk and a stretching session. So if you find yourself in a pinch for time, make stretching a priority. You will thank yourself for it, especially as you start feeling more flexible and better overall.
Why is flexibility so important?
While it is a fact that you are more flexible when younger, getting older does not mean that you have to lose your flexibility. Plus, improving your flexibility is always possible and while it is important at any age, it is especially important as you get older.
Here are only some of the benefits of regular stretching and greater flexibility:
- Improved circulation
- Greater strength
- Greater coordination and reduced risk of falling
- Improved elasticity of muscles
- Reduced risk of cardiovascular disease
If you need a little more motivation to get to stretching and improving your flexibility, think about life activities that would be a lot more enjoyable with greater flexibility. For example, greater range of motion will make it a lot more comfortable to chase your grandkids around and pick them up. It would also mean a better golf swing, ease of checking your ‘blind spot’ while driving, and more. And while it is common for it to be more challenging to perform daily tasks such as bending over to tie your shoe over 50 years old, it doesn’t have to be a consistent challenge or painful.
Your Turn
I am a believer in stretching and improving my flexibility. My sciatica is so much better. Our few minutes of stretching puts me in the right mindset for exercising. And has made it easier to run again and even sit again!! Do you have any suggestions on how to improve flexibility? Do you stretch before working out?
Written in collaboration with Mary Johnson.
Hugs and kisses,
Kellyann Rohr
I feel like you are speaking right to me Leslie! I am terrible at stretching and it is so important. I honestly need to set aside time each day to do it – maybe I need a great DVD that can walk me through a series of whole body stretches. Great info my friend!
xo,
Kellyann
Leslie Roberts Clingan
PC has really ‘forced’ me to start stretching more. We work out together, do the same routine together when we go and he always wants to start with stretching, which bores me, but has really paid off in reducing my leg pain. Pick out a few stretches you don’t mind doing and start there.
Dara
Glad to hear that stretching is helping you!
Leslie Roberts Clingan
It really has made a difference as much as I don’t like to admit it! Thanks!
Deb
It sounds like you have been talking to my Zumba teacher! She is so adamant that once we reach ‘mid life’ stretching, upper body strength exercises and balance work is so important. It’s so easy to miss out the stretching bit before rushing into exercise but you really do need to warm and release those muscles first. Back pain is the worst because you can’t ever take your mind off the fact that your back is hurting, you can’t get comfortable sitting, it hurts to walk far … oh the things we took for granted when we were young!
Leslie Roberts Clingan
Oh, you are so right. Back pain makes it hurt to do everything. I was so surprised that I hurt sitting more than anything else!! Who would think? PC gave me the stretching pep talk again today. I didn’t want to spend the ten minutes stretching and he reminded me how important it is. So we did. We are just at the gym so long (but it isn’t like we have all kinds of things we need to be doing otherwise!!), that I am anxious to get the working out done and get back home.
RebeccaJo
I am absolutely amazed at how awful my flexibility is now. I was GREAT at it in my kung-fu days – could kick a can off someone’s head. Now, I’m good to reach someone’s kneecaps!
Leslie Roberts Clingan
Ha! You make me laugh. I have always been pretty limber but these days, if we don’t work out for a few days, I am stiff as a carp!! And if we have weather, rain moving in, PC and I are both sore as boils!
Carrie @ Curly Crafty Mom
When I was doing my marathon training, I did what I did with my half training, 10K, 5K training, etc. and didn’t stretch. Then I ran off road on some rocky terrain (when we were in Italy!) and I got this inner thigh pain that did not go away for over a month. It was terrible with the marathon training… it would mainly bother me at the water stops every 4-5 miles and it would be so painful to walk or get started running again. I started doing A LOT of stretching and I got one of those rollers for my legs. It helped SO, so much! Now I try to do more stretching, it really is important. I think even more so as our bodies get older, sadly!!
Carrie
curlycraftymom.com
Leslie Roberts Clingan
Thank you for sharing your experience. My leg pain makes it hard to start running again when I stop or slow down. We went to the gym today and I wanted to punt the stretching but PC made me slow my butt down and do it. And I am glad I did. We are supposed to run a 5k on Thanksgiving and it is supposed to rain. Not sure I am up for running in a cold rain, but if we do, I need to stretch for sure!!
Erica/Erika
Hi Leslie, I have read mixed reports on stretching before or after exercise. I finally just started doing what felt right for me. I find my body appreciates stretching beforehand. I had issues the last couple of years on long car rides. Now I know I need to stop, walk, stretch, move. Your five points are great. You are right about chasing and picking up the grandkids. I know many grandparents who are not able to pick up the grandkids. I like the term “functional fitness.” A great post!
Leslie Roberts Clingan
Thank you, Erica. I am struggling with a shoulder pain that I am sure originated from lifting Lucia over the last couple of weeks. A labor of love!! The stretching I’ve been doing has really helped the pain in my leg which was the worst when I sat in the car for long periods of time. So glad to have an easy remedy for that discomfort.
Retirement Reflections
Great reminder to stretch — something that I always forget to do.
Leslie Roberts Clingan
I don’t forget to stretch, I just don’t wanna!!
Shugunna Alexander
Hi Leslie, when I was younger; that statememt tight. Well true, I use to stretch for the fun of it now it’s almost like a chore but it is important! Love the post and I will do better as well.
Leslie Roberts Clingan
Guess we are all in this together. Seems none of us like to stretch! But I have to admit it has worked to heal my sciatica and leg pain. And it isn’t like we stretch for an hour! Ha, we do a quick ten minutes. I need to get over myself, ha, and just do this thing.
Jill
Stretching is so important! I try to do a stretching/yoga video everyday and really feel it when I skip one. It also helps me sleep better at night!
Jill – Doused in Pink
Leslie Roberts Clingan
You are such a good girl. I would peg you for a stretcher and a yogi!! Need to follow your good lead, my sweet friend.