This is especially important because changes in both biology and behavior tend to reduce range of motion (or range of motion) in the second half of adulthood. Not only does muscle flexibility decrease somewhat throughout life, “as our body changes, we usually don’t add new activities to our lives,” explains Dr. Gustin. .. “That makes our movement patterns smaller and less diverse.” So, for example, if you just move back and forth, it’s difficult to move left and right because your body isn’t used to it.
Good news: Baseline flexibility varies from person to person, of course, but daily stretching routines enhance your personal flexibility factor. And, according to Dr. Gustin, it helps you catch yourself even if you lose your balance. “If you’re already used to moving in all these different planes, you can protect yourself from falling because you don’t feel’abnormal’when you’re out of balance,” she says. ..
According to Dr. Gustin, the lower muscle groups tend to be the most restricted areas. “But be careful wherever you feel it is tight,” she says. “It can vary from person to person.”
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4 stretches to improve balance
To maintain mobility that promotes balance, Dr. Gustin suggests aiming to do these four exercises once a day for 30 seconds. “30 seconds is enough time to take a few deep breaths and go through that period, which is a bit uncomfortable,” she says. “Over time, you can accumulate up to 1 minute at a time and / or up to twice a day.” If simply stretching feels monotonous, Dr. Gustin says, podcasts, audiobooks, or. I fully support playing the show.
1. Calf stretch for ankle mobility
If you have a step with a handrail, place your toes on the edge of the lower step and stand on the base of your toes. Grab the rails and sink your heels below the level of the step. (Alternatively, you can lean your foot against the wall and tilt it forward.) Repeat with your other heel.
How it helps: “As we get older, we tend to shuffle and even don’t lift our feet too much when walking. If your calves are tight, your feet may be pointing down and your soles may be bent. It’s more likely, “says Dr. Gastin. Therefore, bending your toes in the opposite direction balances your foot and calf muscles and increases your range of motion. “Stretching your calves allows you to move more dynamically without tripping or falling,” she adds.
2. Hip flexor runner stretch
For balance, stand behind a chair or with your hands on the countertop. To extend your right foot, place your left hand on the supporting surface and kick your right heel toward your hips. Grab your right ankle with your right hand. Keep your thighs parallel to your left and stand really tall with your knees facing the floor (as if you were standing). To stretch deeper, gently push your hips straight forward. Repeat with the other foot.
How it helps: “The hip flexors are part of a group of muscles that help lift the knee toward the body,” explains Dr. Gustin. “They can be really tight, which puts us in a forward leaning position. This shortens the stride length and makes us less confident.” Therefore, loosening them improves posture and makes us upright. It will be maintained and the center of gravity will not grow too large forward.
3. Hamstring sitting stretch
Sit on the ground with your feet facing straight ahead. Open your shoulders at right angles and bend one knee to open. If possible, rotate outward with a hip socket. (Otherwise, place your bent knees up and the soles of your feet on the ground.) Reach out with your arms toward your straight legs. You may only reach your knees — it’s ok! A little discomfort is normal, but if you feel something like a sharp shooting pain, revert it. Repeat on the other side.
How it helps: “Tight hamstrings hinder much of your mobility,” says Dr. Gustin. “Another important reason to stretch your hamstrings is that if your knee tendons are too tight, you can put a lot of pressure on your lower back.” In addition, because it’s located between your gluteal muscles and your feet, everything in your lower body. Plays an essential role in the movement of. Therefore, if it is not functioning optimally, it is more likely that you will be out of balance as you walk around or move around. Day.
4. “Tech neck” stretch
If necessary, hold the edge of the chair or kitchen sink to support it taller. Keep your body facing down from your shoulders, with your head as far to the right as possible. Repeat to the left. Return your head to the center, slowly look up at the ceiling, then push down on your chin and look up at your feet. To deepen the stretch, combine these four directions and move the full circle of the head to the right and left.
How it helps: “Almost everyone in our society is in this depressed, rounded position because of phones and computers,” says Dr. Gustin. “Not only that, but as you get older, your neck has less range of motion, which requires you to rotate your whole body as you react to seeing and hearing.” And it puts your neck around. You can upset your balance in ways you don’t like being able to rotate.
Final takeaway
When the skeletal muscles are tight, they are out of balance and are more susceptible to trips and falls. Stretching several major daily muscle groups, such as the calves, hip flexors, hamstrings, and neck, expands the range of motion (or mobility) or these areas of the body and improves balance. Work for 30 seconds per day for up to 60 seconds to perform a stretch and improve the above balance.
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