Tips for increasing your flexibility
Muscles, ligaments, and joints become stiff and inflexible if they are not used regularly. Older people in particular are at risk of losing mobility. Often, those affected find it difficult to manage otherwise simple everyday tasks. For example, reaching for objects on the top shelf or picking things up from the floor. Most people accept these limitations as signs of wear and tear. But with the right training, you can counteract the signs of aging. So those who do not regularly train their muscles, ligaments, and joints are quickly surprised by the loss of range of motion. One quickly falls into a vicious circle, as decreasing joint mobility causes a loss of joy in moving and thus leads to even less mobility.
Regularly stretched and strengthened muscles stabilize the body and prevent improper strain on the joints. Movement also ensures that joints are better supplied with synovial fluid, which leads to an expansion of the joint spaces. Reduce your susceptibility to accidents by staying flexible. Increase your enjoyment of hikes or travels by maintaining your mobility even in old age.
Below we have compiled a few exercises for you that increase your flexibility.
Exercises:
Shoulders and elbows
Can you, with an upright back, lift one arm sideways and reach with your hand to the back of your head? Try this with both arms.
If you cannot do this, swing your arm several times energetically over the side upwards and then slowly let it fall back down. Gradually increase the height and range of the exercise and repeat it 10 times on each side.
Lower spine
Can you sit and bend your knee, then press with both hands toward your shoulder, lower your head, and give way backward in your lower back? Test this on both sides.
If you cannot do this, bend your left and right knee alternately. Each time, increase the height of the bent knee a little. Round your lower back and hold the stretch for a few seconds.
Knee joint
Can you sit with your back and abdominal muscles tensed, lift your leg, and stretch your lower leg horizontally forward 10 times? Test this on both sides.
If you cannot do this, carefully lift your lower leg as far as possible. If you need support, you can hold onto the chair with your hands. Gradually, you can use more momentum. Repeat this exercise 10 times per leg.
Waist
See if you can stand with your legs wide apart, stretch one arm over your head, and bend your upper body to both sides without swaying forward or backward.
If you cannot go very far, you can perform this exercise regularly and hold the stretch for a few seconds. Your body should remain straight and not bend forward or backward.
Abdominal muscles
Can you sit with your abdominal and back muscles tensed, stretch both legs out horizontally in front of you, and hold them up for three seconds?
If you are unable to do this, first stretch out one leg and hold it up a little longer each time. If you can maintain the muscle tension, you will also succeed with both legs.
Ankles
Can you stand while supporting yourself with your hands on the back of a chair and raise both heels so that only the balls of your feet and toes touch the ground?
Leg and abdominal muscles
Try lying on your back on the floor (preferably on an exercise mat) and pedal with your legs in the air 20 times without getting out of breath.
If you are unable to do so, regularly practice cycling while lying down. Make sure to breathe evenly and do not hold your breath. Feel free to take small breaks by placing your legs on the floor.
