Self Help Guides
Stretching in Later Life
Warm-ups, consisting of stretching and flexibility exercises should be performed for a minimum of 5 to 7 minutes.
The purpose of warm-up exercises is to keep muscles supple and increase the motion of the joints. This helps flexibility, increases coordination, increases the body temperature and heart rate. This in turn helps the blood flow to the muscles and helps prevent injury.
The correct way to stretch is slow and relaxed. DO NOT BOUNCE as this can cause you to pull muscles as you perform the exercises.
Do not overstretch as this can cause tension in the muscles. If you feel pain - however slight - back off immediately.
Hold the stretch for a minimum of 15 seconds, do not bounce, breathe slowly and naturally. Do not hold your breath when stretching. Try to stretch a little further every time you repeat the stretch.
Don't forget to cool down. You need to slow the heart rate and blood pressure after exercise. Slow walking and mild stretching can achieve this.
ALWAYS CONSULT YOUR DOCTOR BEFORE YOU COMMENCE ANY EXERCISE OR STRETCHING ROUTINE