These One-Minute Stretches Can Work Wonders for People Over 50, According to Physical Therapists
If you wake up in the morning with creaky joints and stiffness, you’re certainly not alone—it’s something that becomes more common as we age. “When we get older, we lose some of the elasticity of our connective tissue such as our muscles, tendons and ligaments,” says Dr. Carrie Lamb, PT, DPT, OCS, a Pilates instructor, studio owner and board-certified orthopedic physical therapist.
Dr. Lamb explains that some elasticity is due to the loss of water content of the tissues or under-using muscles. “In general, maintaining any kind of fitness—including flexibility and mobility—gets more challenging as we age,” says Dr. Claire Morrow, PT, DPT, FAAOMPT, OCS, a physical therapist with Hinge Health. She explains that it's important to maintain the range of motion you have and your comfort with certain positions.
One way to do this is by starting each morning with a few short, basic stretches. Dr. Lamb says that stretching is especially important for people over 50 because it helps with flexibility, and a more flexible body is more resilient to stress and less likely to experience injuries.
Stretching in the morning doesn’t have to be time-consuming. In fact, even just one minute is enough. Start your day by moving through one of the below stretches, recommended here by Dr. Lamb and Dr. Morrow. Or, better yet, spend a minute on each one—it will still take you less than five minutes!
Related: 25 Simple Exercises to Help You Get More Flexible and Get Rid of All Those Aches and Pains
4 One-Minute Stretches for People Over 50, According to Physical Therapists
1. Calf and hip flexor stretch
If you spend the majority of the day sitting, there’s a good chance that you have tight hips. Since almost everyone sits the majority of the time, Dr. Morrow recommends this stretch to virtually everyone. Not only does it increase flexibility in the hips, it also helps with tight calves, which is also more common as we age. Here’s how to do it:
1. Stand with a wall or counter in front of you.
2. Place your hands on the surface and step one foot back.
3. Keep your back heel on the floor as you lean your hips toward the wall. You should feel a gentle stretch in the front of your hip and calf. Hold for as long as it feels good. Try holding for 10 seconds and repeating three times.
Related: Physical Therapists Want Every Person Over 50 To Try This Simple 5-Minute Routine for Hip Pain
2. Upper-back stretch
Dr. Morrow also recommends doing an upper-back stretch, which helps prevent slouching and hunched-over shoulders. It can be especially beneficial for anyone who spends a lot of time at the computer or reading.
1. Sit in a chair and place your hands behind your head and open your elbows.
2. Gently lean back until you feel it across your chest and in your upper back. Hold this for as long as it feels good. Try holding for 10 seconds and repeating three times.
3. Doorway pec stretch
This is another stretch that Dr. Lamb says is especially beneficial for anyone who spends a lot of time at the computer. If you suffer from upper body pain, doing a doorway pec stretch regularly can help because it increases chest muscle mobility and flexibility, which in turn can decrease pain.
1. Stand in an open doorway with both arms bent 90 degrees, like goalposts. Rest your palms on the door frame.
2. Step forward with one foot. You should feel the stretch in your shoulder and chest. Hold for 15 seconds. Step back and relax. Repeat three times.
Related: What Is Schneck Pain?
4. Hamstring stretch
“If you are someone who feels tight in your lower back or has discomfort in your hips, a hamstring stretch can help loosen the back of the legs, helping with both of these things,” Dr. Lamb says. Here’s how to do it:
1. Lie on the floor with your knees bent and feet on the floor.
2. Straighten out your right leg, holding the back of the right knee with both hands.
3. Carefully pull your right leg toward your chest until you feel the stretch in your hamstring. Hold for between 15 and 30 seconds. Bring it back down to the starting position. Repeat with your other leg.
Even though these stretches don’t take long, both experts say that doing them each day can make a big difference in how you feel. “Stretching doesn’t have to be a major time commitment. You can find a few stretches to fit into regular activities throughout the day and do those consistently,” Dr. Morrow says.
With time, she says that you can expect body pain to decrease and your range of movement to increase. It’s not a, er, stretch to say that’s a pretty big pay-off for just a few minutes of work!
Next up, check out these seven physical therapist-approved moves for relieving tight shoulders.
Sources
Dr. Carrie Lamb, PT, DPT, OCS, a Pilates instructor, studio owner, and board-certified orthopedic physical therapist
Dr. Claire Morrow, PT, DPT, FAAOMPT, OCS, a physical therapist with Hinge Health