Stretching ExercisesYup. Just like starting your car when it's cold. You have to warm it up a bit before it's happy and acts nice for you. Your body is no different. Especially at our ages. You gotta wake up those 'resting' muscles and joints, let 'em know you're taking them out to play. Treat them nice and they'll treat you nice right back. Funny how that works, isn't it? Like your car, you need to warm up your body at the beginning of your walk. Unlike your car, you also need to cool down your body after your walk by doing the same stretches! Don't forget. If you just plop on the couch when you're done your muscles are going to let you know they aren't happy when you do get up... as in Oww!
Two Levels of Stretching Exercises* You'll find two groups of stretching exercises here. Try the first group first. If you find these are a bit too much for you right now, then try these special Stretching Exercises For Seniors. Come back to the first set for future walks when you feel you're ready. Do what you can and DON"T overdo it! *SPECIAL NOTE: Actually there's a third level too! If you're not quite ready for either group of these stretches, try our Chair Exercises instead. They're a great way to gently warm up your body and let it know it's time to start doing stuff! Stretch gently after you warm up your muscles with an easy 5-minute walk, and again after you cool down. Try doing the stretches listed below. Do not bounce or hold your breath when you stretch. Perform slow movements and stretch only as far as you feel comfortable. 
Side Reach Reach one arm over your head and to the side. Keep your hips steady and your shoulders straight to the side. Hold for 10 seconds and repeat on the other side. Lean your hands on a wall with your feet about 3 to 4 feet away from the wall. Bend one knee and point it toward the wall. Keep your back leg straight with your foot flat and your toes pointed straight ahead. Hold for 10 seconds and repeat with the other leg. 
Knee Pull Lean your back against a wall. Keep your head, hips, and feet in a straight line. Pull one knee to your chest, hold for 10 seconds, then repeat with the other leg. Pull your right foot to your buttocks with your right hand. Stand straight and keep your knee pointing straight to the ground. Hold for 10 seconds and repeat with your left foot and hand. 
HamstringSit on a sturdy bench or hard surface so that your left leg is stretched out on the bench with your toes pointing up. Keep your right foot flat on the floor. Straighten your back, and if you feel a stretch in the back of your thigh, hold for 10 seconds and repeat with your right leg. [If you do not yet feel a stretch, lean forward from your hips until you do feel a stretch. *This section is courtesy of the Weight-control Information Network of the National Institute of Health, US Federal Government. You are welcome to download their pamphlet 'Walking: A Step In The Right Direction' that this was taken from. Right click on the link. Great! You're done your warmup. How did the stretching exercises feel? Are your muscles awake now and ready? Excellent. Time to head back and continue with your Walking Program These stretches are the place to start if you find the other stretches a bit too much for you right now, and particularly if you are a bit more 'seasoned' when we know the muscles and joints need a little more 'encouragement' to get started. They may seem rather simple and not really worth your time. Don't be fooled. They are worth your time for sure! Even if there is little movement stretching for seniors can help. It's all about getting them ready to do something they have not had a lot of practice doing lately. You might like to check out this rather neat book we found called Stretching for 50+: A Customized Program for Increasing Flexibility, Avoiding Injury, and Enjoying an Active Lifestyle Warming Up Try a slow, gentle walk for 5- 10 minutes. If this isn't possible a warm bath can do the trick for you too! Who said this can't be fun! Remember that warming up is extremely important, especially as we get older. It helps prevent injuries to your muscles and joints. Hamstring Stretch 
Try sitting down with another chair in front of you. Put one leg up on that chair. Lean forward and try to keep your back straight. Go only as far as feels comfortable. Don't push too hard or strain yourself. Hold for 10-20 seconds. Repeat once or twice. Change legs and repeat. Back Stretch 
Sit and hold your arms in front of you parallel to the ground, interlace your fingers with the palms facing each other and put your head down towards your arms. Extend your arms further forward until you feel a stretch in your back. Go only as far as is comfortable for you. Hold for 10-20 seconds. Repeat once or twice.
Torso StretchSit down with your arms up over your head, fingers interlaced and with your palms up*. Slowly and gently lean to one side until you feel the stretch in your side. Don't over extend! Hold for 10-20 seconds. Switch and do your other side. Repeat once or twice. *If it's a little too hard for you to turn your hands so your palms are up here it is OK to interlace your fingers with the palms facing each other instead. Just For Us
Like your own DVD's to follow along with? Have a look at Chair Exercise for Seniors . Anne Pringle Burnell is the host. Many seniors speak highly of Anne and her DVD's. You can read some of their comments when you click on the picture or the link above. Let us know what you think too. We'd love to hear from you!
OK. You did it. That is super! How does it feel? Are your muscles a little more awake and ready? Great. If you feel you could use a few more streches why not head over to our fulll Chair Exercises page. That will really get you warmed up while still being able to stay seated. If you are all ready now, let's carry on with your Walking Program . Keep up the great work! To Top of Stretching Exercises Return To Fitness Walking Programs Return to Home Page  |
. It covers a lot of the bases very well. 