The benefits of doing so can be far-reaching as stretching can help reduce pain and the chance of falling while improving circulation and flexibility.

Beautifully Simple Yet Powerful

Stretching is the simplest exercise you can add to fitness regimens. You can do it anywhere, including when lying in bed or sitting in a chair, which lets you harness its benefits at key moments during the day.

For example, when you wake up in the morning, doing a few can improve your circulation and help give you energy. At night, when you lay down in bed, you can use the motions to release tension built up throughout the day. Relaxing your muscles can ease stress and discomfort.

Exercising With Limited Mobility

Individuals with mobility issues can also benefit from regular stretching. Many older adults experience temporary or long-term limitations caused by illnesses and injuries. The movements can be tailored to match your needs and done for just a few minutes at a time, making them ideal for recovery purposes.

The Importance of Proper Technique

Stretching the wrong way can cause pain instead of relieving it, so it's vital to get the technique correct. Don't push until it hurts; you shouldn't feel pain or try to force yourself to flex too far.

Instead, focus on movements that are smooth and comfortable, and try to repeat them regularly to maintain the benefits. To get started, talk with your doctor and caregiving team here in Loveland, CO. They'll help you find the best ones for your current health and ability levels.

Here are seven stretches for you to try.

1. Neck Stretch

This activity can relax tension in your neck and shoulders. Try it while you're either lying on your back or sitting up straight in a sturdy chair.

Keep your shoulders still and stay facing forward without rotating your head at all. Slowly bend your neck toward your shoulder, as if you were trying to rest your ear on it. Stop when you feel the stretching sensation and return to your starting position. Repeat the movement on the opposite side.

2. Cross-Chest Shoulder Stretch

Use this exercise to ease stiffness in your shoulders and back caused by leaning over a book or handheld device for extended periods of time.

Sit up straight and cross your left arm across your chest. Use your right hand to support the elbow or upper part of your left arm as you stretch. Count to 15, and repeat the gesture on the other side.

3. Hand Stretch

To improve your grip strength, hold a soft pillow and squeeze it firmly as you count to 10 or 15 seconds. Then, relax your grip and do it again.

4. Spinal Twist

A spinal twist can increase your back's flexibility. In a seated position, place your left hand on your right knee and your right hand behind you on the chair or mattress.

Gently turn to the right. Remember not to hold your breath as you stretch but take slow, deep breaths as you remain in that position for 15 seconds. Then, relax and do the opposite side the same way.

5. Figure-4 Stretch

This seated stretch will help ease hip and lower back pain. Be sure to sit in a sturdy chair to ensure you're properly supported.

To start, lift your left leg and place your foot on your right knee. Gently lean forward a little as you press your left knee down. See if you can hold it for 15 seconds before relaxing and doing the same thing using the right leg.

6. Hamstring Stretch

Leg muscles play a crucial role in balance and fall prevention in older adults. Hamstring stretches improve posture and leg motion and can ease back pain.

From a seated position, straighten your legs out in front of you. Place your heels on the floor and point your toes into the air. Lean forward and reach as if you were trying to grasp your toes until you feel a comfortable stretch.

7. Toe Curls

Easing foot pain only takes a few seconds. Once you're seated and your feet are flat on the floor, simultaneously curl the toes on both feet. Hold the stretch for several seconds and then release.

To learn more, talk with your care team here in our Bethesda Gardens Loveland location. Our amenities include on-site therapy and exercise programs that can teach you more styles of stretches. You can also ask your doctor about designing a stretching regime that targets problem areas for you, such as improving mobility or back pain issues.