Simple Stretching For Seniors

Hello and welcome to our short, introductory guide on simplestretching techniques to keep stable & limber for seniors.  As you get older, your body will go through a lot of changes. Your hair will turn grey or white, your skin will become wrinkled, and your body will become stiff as you suffer from joint, muscle, and bone problems. For many years, we’ve accepted that stiffening of the joints and tightening of the muscles were a natural part of aging, but new research suggests otherwise.

Table of Contents
Introduction…………………………………………………………….. 7
Bone and Muscle Problems in the Aging Body ………………………………………….8
Muscle Changes ………………………………………………………………………………8
Bone Changes…………………………………………………………………………………9
Joint Changes …………………………………………………………………………………9
How This Guide Can Help You …………………………………………………………… 10
Chapter 1 – An Overview Of Stretching The Aging Body And Basic
Anatomy ………………………………………………………………. 11
The 11 Major Muscle Groups…………………………………………………………….. 11
Forearms………………………………………………………………………………….. 12
Biceps……………………………………………………………………………………… 12
Triceps…………………………………………………………………………………….. 12
Shoulders …………………………………………………………………………………. 12
Trapezius …………………………………………………………………………………. 12
Chest………………………………………………………………………………………. 12
Abdominals……………………………………………………………………………….. 13
Back ……………………………………………………………………………………….. 13
Quadriceps ……………………………………………………………………………….. 13
Hamstrings ……………………………………………………………………………….. 13
Calves……………………………………………………………………………………… 13
The 7 Major Joints …………………………………………………………………………. 14
Spine ………………………………………………………………………………………. 14
Shoulder ………………………………………………………………………………….. 14
Elbow………………………………………………………………………………………. 14
Wrist……………………………………………………………………………………….. 14
Hip …………………………………………………………………………………………. 15
Knee……………………………………………………………………………………….. 15
Ankle ………………………………………………………………………………………. 15
Chapter 2 – Why Stretching is Beneficial to the Aging Body….. 16
Muscles and Stretching …………………………………………………………………… 16
Bones and Stretching……………………………………………………………………… 17
Joints and Stretching ……………………………………………………………………… 18
Other Health Benefits to Stretching ……………………………………………………. 19
Chapter 3 – Things to Consider Before Starting a Stretching
Program ……………………………………………………………….. 20
Talk to Your Doctor ……………………………………………………………………….. 20
Find a Trainer ………………………………………………………………………………. 21
Find a Location …………………………………………………………………………….. 21
Get Proper Clothing ……………………………………………………………………….. 22
Get Some Stretching Equipment ……………………………………………………….. 22
Chapter 4 – Types Of Stretches & Timing ……………………….. 24
Ballistic Stretching…………………………………………………………………………. 24
Active Stretching…………………………………………………………………………… 24
Passive Stretching…………………………………………………………………………. 25
Isometric Stretching ………………………………………………………………………. 25
Dynamic Stretching ……………………………………………………………………….. 26
PNF Stretching……………………………………………………………………………… 26
Timing of Stretches ……………………………………………………………………….. 27
Chapter 5 – Popular Stretch Training Programs & Their
Effectiveness………………………………………………………….. 28
What is Yoga?………………………………………………………………………………. 28
What are the Advantages of Yoga? …………………………………………………….. 29
What are the Disadvantages of Yoga? …………………………………………………. 29
What is Pilates?…………………………………………………………………………….. 30
What are the Advantages of Pilates?…………………………………………………… 30
What are the Disadvantages of Pilates?……………………………………………….. 31
Simple Stretching For Seniors
Chapter 6 – Common Stumbling Blocks to Stretch Training &
Dangers to be Aware Of…………………………………………….. 32
Lack of Time………………………………………………………………………………… 32
Movement is Painful ………………………………………………………………………. 33
Lack of Energy……………………………………………………………………………… 33
Not Warming Up …………………………………………………………………………… 34
Improper Stretches ……………………………………………………………………….. 34
Falling………………………………………………………………………………………… 35
Chapter 7 –Overview of Stretch Workouts for Beginners ……… 36
Warmup……………………………………………………………………………………… 36
Stretch Workout……………………………………………………………………………. 37
When to Cool Down ……………………………………………………………………….. 38
Chapter 8 – Sample Stretch Workouts……………………………. 40
Forearm……………………………………………………………………………………… 40
Biceps………………………………………………………………………………………… 40
Triceps……………………………………………………………………………………….. 40
Shoulder …………………………………………………………………………………….. 41
Trapezius ……………………………………………………………………………………. 41
Chest…………………………………………………………………………………………. 41
Abdominals …………………………………………………………………………………. 41
Back………………………………………………………………………………………….. 41
Quadriceps ………………………………………………………………………………….. 42
Hamstrings………………………………………………………………………………….. 42
Calves ……………………………………………………………………………………….. 42
Targeting Muscle Groups …………………………………………………………………. 42
Targeting Joints ……………………………………………………………………………. 43
Chapter 9 – Tools/Resources/Apps to Help with Staying Limber
into Older Age ………………………………………………………… 44
Foam Roller …………………………………………………………………………………. 44
Lacrosse Ball ……………………………………………………………………………….. 45
Rope………………………………………………………………………………………….. 45
Classes ………………………………………………………………………………………. 46
Personal Trainer/Physical Therapist ……………………………………………………. 46
Apps………………………………………………………………………………………….. 46
Conclusion – Tips to Add Stretching into Your Daily Life Longterm ……………………………………………………………………. 48
Set a Schedule……………………………………………………………………………… 49
Use Family and Friends …………………………………………………………………… 50
Join an Online Community……………………………………………………………….. 50
Post a Calendar…………………………………………………………………………….. 51
Reward Yourself……………………………………………………………………………. 51
Bonus Chapter – Advanced Stretch Workouts…………………… 53
Yoga Poses………………………………………………………………………………….. 53
Pilates ……………………………………………………………………………………….. 54
Active Stretching…………………………………………………………………………… 54
Dynamic Stretching ……………………………………………………………………….. 55
Using Tools………………………………………………………………………………….. 55