A Plan for Easy Stretching

Stretching is akin to flossing—it’s recognized as beneficial for health, yet people may not consistently incorporate it into their routines. Urvashi Chogle, a physical therapist at Harvard-affiliated Spaulding Rehabilitation Network, emphasizes the importance of regular stretching, particularly as individuals age. Flexibility naturally diminishes over time due to factors such as muscle weakening, decreased strength, and tightened ligaments and tendons. A decline in flexibility, notably around age 70, is evident in areas like the shoulders, hips, spine, and knees. Lack of flexibility can impede everyday movements and contribute to issues like chronic low back pain, neck pain, and poor posture.

To address these concerns, Chogle recommends a simple yet effective stretching routine that targets key areas and can be completed in about five to 10 minutes. The routine involves three positions—lying down, sitting, and standing—with three different stretches in each position. It is advised to stretch until feeling resistance, hold the position without bouncing, and avoid any discomfort or pain.

Here’s a snapshot of the recommended stretches in each position:

Sitting:

1. Side Bend:

• Sit up straight in a chair, clasp your hands with palms in, and bend from the hip to the right without pain.
• Hold for 5-10 seconds, then repeat on the left.
• Alternately repeat several times.

2. Twist:

• Sit up straight, cross arms over your chest, and rotate shoulders as far as possible without discomfort.
• Hold for 5-10 seconds, then repeat in the opposite direction.

3. Forward Lean:

• Sit on the floor with legs extended forward.
• Lean forward and reach toward your toes until a stretch is felt.
• Hold for 5-10 seconds, keeping the back flat.

Lying Down:

1. Knees to Chest:

• Lie on your back, pull one knee toward your chest, and hold for 10-15 seconds.
• Switch leg positions and repeat.
• Variation: Bring both knees up simultaneously.

2. Torso Stretch:

• Lie on your back with legs bent and feet flat.
• Roll legs to one side until a stretch is felt on the opposite side of the torso.
• Hold for 5-10 seconds, then return to the starting position and repeat on the other side.

3. Hamstring Stretch:

• Lie on your back with one leg straight and the other bent.
• Bring the knee of the bent leg toward your chest, straightening the leg until a stretch is felt.
• Hold for 20-30 seconds, then switch leg positions and repeat.

Standing:

1. Modified Squat:

• Stand behind a sturdy chair or countertop, lower torso into a semi-squat position.
• Hold for 5-10 seconds, then return to the starting position.

2. Backward Extension:

• Stand with hands on the small of your back and bend backward as far as comfortable.
• Hold for 5-10 seconds, then return to a neutral position.

3. Forward Flexion:

• Stand with arms at your sides or crossed over your chest.
• Lean or bend forward, bringing shoulders down toward knees.
• Hold for 5-10 seconds, then return to the starting position.

Incorporating this stretching routine into your routine, focusing on every other day initially and progressing to daily stretching, offers a simple yet effective way to enhance flexibility and support overall well-being. Like flossing, consistency is key for reaping the optimal benefits of daily stretching.