Exercising isn’t just about wanting to lose weight or have a good physical appearance; it’s also about feeling good and comfortable to move about freely. Our bodies—joints, muscles, tendons, you name it—do a lot for us every day; essentially, it’s a foundation that we all depend on to continue our daily lives. However, we also forget to take care of it in the right ways, especially as we get older. What do we mean by mobility and strength? Why do flexibility exercises matter? As we get older, staying active and mobile becomes more important so that we can maintain our independence and quality of life. Regular tasks like getting out of or into bed, walking up stairs, or reaching out for items all need flexibility and strength. Without regular physical activity, your muscles and joints aren’t taken care of—muscles become stiff and joints lose their mobility—which makes doing everyday tasks a bit challenging.
Many older adults experience a decreased range of motion, tightness in their muscles, and joint pain—all of this can lead to poor posture, balance problems, and increased risk of falls and injuries. But there are ways to help your body sustain its strength through simple flexibility exercises combined with strength training; they can significantly improve movement, reduce stiffness, and prevent injuries.
The Importance of Strength and Flexibility Training
Flexibility exercises help in lengthening your muscles and improving joint mobility—they reduce stiffness, improve posture, and prevent injuries. Strength training, on the other hand, focuses on flexibility by improving stability in joints and maintaining muscle mass, which naturally declines with age.
Why is flexibility important?
When we get older, our muscles lose their natural elasticity, which is what leads to stiffness, discomfort, and reduced range of motion. All of this can make simple tasks like bending or stretching difficult—having good flexibility helps you move your body freely and comfortably.
Key benefits of flexibility training
- Improves joint mobility: When you stretch regularly, it keeps your joints lubricated, which helps in making your movements smoother and thus reducing the risk of stiffness.
- Prevent injuries: When muscles are tight, they are more vulnerable to strains and injuries—stretching makes sure that your muscles stay elongated and resilient, which reduces the risk of sudden pain or injury.
- Improves posture and alignment: When flexibility is minimal, it can lead to muscle imbalances and postural misalignment, which commonly results in discomfort in the back, neck, and shoulders. When you stretch, it helps correct these imbalances by lengthening your tight muscles and restoring better posture.
- Increases blood circulation: Stretching makes sure that there is good blood flow going into the muscles and joints, which makes sure that the needed requirements and enough oxygen are reaching the body’s tissues efficiently. This helps with a better recovery period and fatigued muscles.
Why strength training matters too
Strength training is important for maintaining stability, endurance, and physical function.
Key benefits of strength training
- Prevents muscle loss: Muscle mass naturally reduces after the age of 40, and strength training helps preserve and rebuild muscle, which helps in preventing weakness and frailty.
- Improves balance and stability: When muscles are strong, they are a better support system to your joints, which reduces the risk of falls and injuries, which is common in older adults.
- Support healthy bones: Resistance exercises help in maintaining bone density, which reduces the risk of bone-related disorders like osteoporosis and fractures.
Best Practices for Flexibility & Strength Training
- Start slowly and progress gradually: Make sure that you are not overstretching or overexerting your muscles. If this is your first few times with flexibility and strength training, start off with gentle movements and then increase it gradually based on your comfort.
- Stretch with control and not force: It shouldn’t be painful to stretch; feeling a mild pull or a stretch sensation is normal, but forcing a movement can lead to pain or injury.
- Breathe deeply and maintain form: Make sure to breathe in deeply before every stretch and breathe out when deepening into the stretch.
- Combine with strength training: While stretching is important, doing it alongside flexibility exercises helps to better support joints and prevent imbalances.
- Be regular with it: Remember, it takes time for flexibility and strength to improve, so be consistent with it. It would be great to do so at least 4 to 5 times a week.
Essential Flexibility Exercises for Mobility
Neck rolls
They help in relieving tension and stiffness commonly experienced in the neck and also improve head mobility.
- Sit or stand upright with shoulders relaxed.
- Tilt your head toward your right shoulder.
- Slowly roll your head forward, bringing your chin toward your chest.
- Continue rolling toward your left shoulder.
- Complete 5 slow circles in each direction.
Shoulder & upper back stretch
They help in improving shoulder mobility and reduce tightness in the upper back—therefore improving posture.
- Clasp your hands behind your back.
- Gently pull your shoulders back while lifting your chest.
- Hold for 15-20 seconds, then relax.
- Repeat 2-3 times.
Seated spinal twist
They help improve flexibility in the spine and in relieving lower back tension.
- Sit on a chair with feet flat.
- Place your right hand on your left knee and twist your torso left.
- Hold for 20 seconds, then switch sides.
Seated hamstring stretch
They increase flexibility in the leg, especially reducing hamstring tightness.
- Sit on a chair and extend one leg straight.
- Lean forward, reaching toward your toes.
- Hold for 20-30 seconds, then switch legs.
Ankle rotations
They help in improving mobility in the ankles and also reduce swelling and stiffness.
- Sit with legs extended.
- Rotate ankles clockwise for 10 circles, then counterclockwise.
FAQs
Do flexibility exercises help with arthritis?
Gentle stretching definitely helps stiffness that is commonly caused by arthritis. Make sure to not force any movements; they should be slow and controlled.
Should I stretch before exercising or after?
When you are warming up before exercising, you should do dynamic stretches like shoulder rolls. Static stretches like hamstring stretches should be done after you’re done exercising and the muscles are warm.
Can flexibility exercises help with lower back pain?
Some of the most common causes of back pain are tight hamstrings, hip flexors, and lower back muscles; stretching helps relieve tension in those areas and also helps in improving posture.
If I want to improve flexibility, why should I also do strength training?
While it’s not mandatory, it is better to do flexibility and strength training together—strength training prevents muscle loss and helps with stable joints, which helps in movement control.
What should I do if it hurts to stretch?
If you feel pain when you are stretching, it’s best to stop immediately. While feeling a gentle pull is normal, sharp or aching pain may be because of an injury or overstretching.
Can I do these exercises if I have mobility problems?
Some of the best exercises to do if you have mobility concerns are chair-based flexibility exercises—they help with mobility safely.
