Stretching: The Key to Graceful Aging

Flexibility is the most neglected component of fitness — and the one that pays the longest dividends. A 75-year-old woman once made her point by placing her palms flat on the floor.

By Cord Prettyman, MPT

It was September 1964, and I was a terrified freshman at the University of Delaware in Biology 101. On the blackboard was a list of the seven characteristics that determine whether something is alive. The very first: "Mobility – Does it move? Because if it doesn't, it probably isn't alive."

Flexibility is the range of motion available to a joint or group of joints. It is influenced by the length and elasticity of the muscles, tendons, and ligaments that surround those joints. Regular flexibility training increases range of motion, reduces injury risk, decreases muscle soreness, improves posture and neuromuscular coordination, and enhances blood supply to muscles and cartilage.

Over time, stretching can also reduce blood pressure and anxiety, improve cholesterol levels, and help manage blood sugar. Flexibility training is the most neglected component of a well-rounded fitness program – and the one that pays the longest dividends as we age.

Proper stretching technique: Always warm up for 5 to 10 minutes before stretching. Cold muscles can tear. Stretch to the point of resistance, but not to pain – hold for 5 seconds (the Easy Stage). Then keep steady gentle pressure while breathing deeply. As the muscle relaxes, go deeper for an additional 25 seconds (the Developmental Stage). Release slowly, rest for 5 seconds, then re-stretch. Do each muscle group 2 to 3 times.

Stretch daily for the first month, then 3–5 times per week thereafter. Too aggressive a program can result in soft tissue injury or joint instability.

The MAC offers flexibility classes including Stretch, Mat Pilates, and a multitude of Yoga classes. Check the online calendar or the MAC app for live and on-demand flexibility classes. For a personalized program, reach out to one of the MAC's certified personal trainers.

Does stretching make a difference? Several years ago, a 75-year-old woman approached flexibility guru Bob Anderson at a clinic in Columbus, Ohio. Without a word, she reached down from her waist and placed the palms of her hands on the floor. "Do you know why I can do that?" she asked. "Because I do it every day."

Cord Prettyman is an IDEA Master Personal Trainer with 32 years of experience at the Montana Athletic Club. Reach him at 406-837-2582.