Done right, stretching boosts fitness

DEAR DOCTOR K: At my last appointment, my doctor noticed that my movements have become stiffer. He suggested that I do some stretching exercises daily. Is there anything I should know before I start? I’m in my 80s, and I don’t want to hurt myself.

DEAR READER: Our bodies become less flexible as the years roll by. Inflexibility puts a crimp in daily acts, making it harder to walk, raise your arms or turn your head while backing up the car. It undermines balance, too, which can cause life-altering falls. Stretching can help.

You’ll make the best gains if you stretch frequently – all or most days of the week. At the very least, stretch two or three times a week.

The following tips will help protect your muscles and joints while ensuring that you gain flexibility:

• WARM UP FIRST. Muscles stretch more easily when warm. Dynamic stretches – a golf swing is a good example – take specific muscles and joints through a full range of motion. Dynamic stretches can warm you up for static stretches, which involve holding a position that stretches a muscle.

In my experience, this advice is most important with the arms and shoulders.

• FEEL NO PAIN. Stretch only to the point of mild tension, never to the point of pain. If a stretch hurts, stop immediately. Then gently try the same motion again. With time and practice, your flexibility will improve.

• PAY ATTENTION TO GOOD FORM. Good form translates to better gains in flexibility and less likelihood of injury when stretching tight muscles.

• WORK TO KEEP YOUR FLEXIBILITY IN BALANCE. You’ll notice that one side of your body often is tighter than the other. Work on balancing this over time.

• BREATHE. Breathe comfortably while stretching, or use yoga breathing. Yoga breathing is relaxing and meditative.

Stretching should be part of every exercise program, along with aerobic exercise, strength training and (for some) balance exercises.