The Savvy Senior

Dear Savvy Senior,

Can you provide some stretching tips for an inflexible old woman? I've gotten so stiff in recent years, I can't even bend over to tie my shoes any more. What can you tell me?

Hate to Stretch

Dear Stretch:

Of all possible exercises, stretching tends to be the most overlooked and neglected among seniors, yet nothing is more vital to keeping an aging body limber and injury free. Here's what you should know.

Good Stretch

As we grow older, common day-to-day activities like reaching down to tie your shoes or looking over your shoulder to back your car out of the driveway, can become difficult. In fact, according to the American College of Sports Medicine, we lose as much as 10 percent of our flexibility every 10 years. But the good news is: by incorporating some simple stretching exercises into your routine at least three times a week, you can greatly improve your flexibility, range of motion and balance, as well as enhance your posture and circulation, relieve pain and stress and prevent injuries. In addition, stretching is also important as a warm-up and cool-down for more vigorous activities, and leg stretching is an excellent way to prevent nighttime leg cramps.

Stretching Basics

Stretching exercises should focus on the muscles in your calves, front and back thighs, hips, lower and upper back, chest, shoulders and neck. If you don't have any experience with stretching, there's a wide variety of videos (see www.collagevideo.com) and books (like Stretching for Dummies www.dummies.com) you can purchase that provide instructions and demonstrate proper techniques. Also, see www.mayoclinic.com/health/stretching/SM 00043 for a slide show of how to stretch the major muscle groups.

While stretching, it's very important to listen to your body. You want to stretch each muscle group to the point where the muscle feels tight. If it hurts, you've gone too far. Back off to the point where you don't feel any pain, then hold the stretch for 15 to 30 seconds. Relax, then repeat it three to five times, trying to stretch a little farther, but don't bounce. Bouncing greatly increases your chance of injury.

It's also a good idea to warm up a little by walking in place and pumping your arms before you start stretching. And remember to breathe when you stretch. Also, keep in mind that muscles that have not been stretched in a long time take time to regain their flexibility. So be patient, be persistent and go slow.

Tips and Tools

To help you limber up here are a few tips, tools and alternative options that may interest you.

• Stretching tool. If you need some help executing your stretches, the Stretch-Out Strap (it has built-in loops you place your hands and feet into) is a handy tool. You can buy one in most sporting goods stores for about $15.

• Bed stretching. Have you ever tried stretching in bed before you get up in the morning? It's a great way to start the day and reduce that morning stiffness. And a helpful tool is "The Stretching in Bed" instructional guide ($3.95; www.senior-fitness. com; 800-306-3137), which offers 14 stretching exercises, with illustrations.

• Chair Yoga. A popular way to improve your flexibility is through yoga, and chair yoga is a gentle, safe way to start. In chair yoga, you replace the yoga mat with a chair where most poses can be duplicated, and are much easier on those less limber muscles. To get started, there are chair yoga or senior yoga videos you can purchase (see www.peggycappy.com, www.yogaheart.com, www.silverageyoga.org and www.samata.com) that offer instructions and routines that you can do at home.

• Tai Chi. The ancient art of tai chi is yet another option to consider. It's best to work with an instructor who can teach you the correct postures, movements and breathing techniques in order to learn it. To locate a class in your community, contact your local senior center, YM or YWCA or HA, health club or wellness center. If nothing's available in your area, books or videotapes (see www.taichiforseniorsvideo.com; 800-497-4244) are a nice alternative.

Send your senior questions to: Savvy Senior, P.O. Box 5443, Norman, OK 73070, or visit www.savvysenior.org. Jim Miller is a contributor to "The NBC Today Show" and author of The Savvy Senior books.

The Gazette does not endorse the contents of The Savvy Senior. Check with professionals about the contents of this column.