With age, your muscles naturally tighten which can lead to poor posture and back pain. Poor posture and a lack of flexibility may be the result of limited stretching and improper body alignment. So for healthy aging, it is important to incorporate stretching and exercise into your daily routine in an effort to aid in good back health. Here are three safe techniques to keep you limber:
1. Upper Body Stretch
Stand slightly further than arm’s length from a wall, facing towards it with your feet shoulder-width apart. Lean forward placing the palms of your hands against the wall, facing upwards. Slowly walk your hands up the wall until they are above your head, focusing on keeping your back straight.
Repetition: Hold the position for 10 to 30 seconds. Slowly walk your hands back down the wall. Repeat at least 3 to 5 more times.
2. Lower Back Stretch
First, lie on your back with your legs together, knees bent and feet flat on the floor. Try to keep both arms and shoulders flat on the floor throughout the stretch. Keeping knees bent and together, slowly lower both legs to one side as far as you comfortably can.
Repetition: Hold position for 10 to 30 seconds. Bring legs back up slowly and repeat toward other side. Continue alternating sides for at least 3 to 5 times on each side.
3. Ankle Stretch
Sit securely towards the edge of a chair with your legs stretched out in front of you. With your hands holding the sides of the seat of the chair for support, keep your heels on the floor while bending your ankles to point your toes to the sky.
Repetition: Hold the position for 10 to 30 seconds then release. Repeat 3 to 5 times.