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If you wake up feeling stiff, notice your joints making more noises than before, and find that your usual morning stretch isn’t providing the relief it used to, there is a scientifically proven method to address this. Austin Martinez, MS, CSCS, ATC, VP of Education for StretchLab, draws from his extensive career in athletic training to offer valuable insights. With over a decade of experience as a certified athletic trainer, Martinez initially focused on preventing injuries and aiding in rehabilitation within collegiate and professional sports. His work in these environments highlighted the lack of high-quality treatment and training available to the general public, sparking his interest in working with older individuals.
What Is Happening to Your Body
Before diving into common mistakes, it’s essential to grasp why proper stretching becomes increasingly vital as you age. Martinez explains that age-related changes mainly affect muscle fibers and joints. The core of these changes lies in a decline of muscle mass, strength, and function, a condition known as sarcopenia. He points out that as we age, our muscle fibers lose elasticity and become stiffer, transitioning from power-producing fast-twitch fibers to slower-twitch varieties. These alterations directly influence the way stretching should be approached for individuals over 50.
Inadequate Stretch Duration
The most counterproductive habit is failing to maintain stretches for a sufficient duration to yield results. Martinez stresses the importance of holding a stretch for a minimum of 30 seconds to maximize effectiveness. This duration is not arbitrary but is based on how muscles respond to stretching as we age. Neglecting to stretch for an adequate duration could hinder future progress. Conversely, overstretching can also pose risks. Martinez warns that holding a stretch for too long, especially when starting a stretching routine, may strain muscles excessively, leading to pain or potential injury. The recommended approach is to hold a stretch between 30 seconds and a minute to strike the right balance, according to Martinez.
Poor Stretching Form
With age-related muscle changes, proper technique becomes even more critical. “This issue can lead to stretching muscles that you are not trying to target,” Martinez warns. Poor form not only reduces the effectiveness of your stretching routine but can also reinforce mobility problems that naturally occur with aging. Recent research supports this: a 2020 study in The Journal of Physiology found that proper stretching technique can improve blood flow and reduce muscle stiffness, but only when performed correctly.
The Breathing Mistake
As muscles become more rigid with age, proper breathing becomes crucial for effective stretching. “Deep diaphragmatic breathing is key to relaxing the muscles while stretching, allowing for a deeper stretch,” Martinez emphasizes. This is particularly important because tense, rigid muscles—common in aging bodies—require both physical and mental relaxation to stretch effectively. The American College of Sports Medicine recommends coordinating your breathing with your stretches, noting that proper breathing technique can enhance flexibility gains.
Inconsistent Practice
Perhaps the most underestimated mistake is approaching stretching as a casual, occasional activity. “Just like exercise, one bout of stretching is not going to make long-term changes. Rather it is the compounding effect of consistent stretching that will make a difference,” Martinez explains. This becomes especially important after 50, when muscle elasticity naturally decreases. The American College of Sports Medicine recommends stretching at least two to three times a week, though daily stretching provides optimal benefits for maintaining flexibility and reducing age-related stiffness.
Building a Better Stretching Routine
Martinez offers practical advice for getting started: “Start simply by either setting a goal to stretch before or after bed. As you become more consistent, consider investing in accountability via an assisted stretch where you can begin to stretch longer and achieve better results than you could on your own.” This approach directly addresses the age-related changes in muscle elasticity and joint mobility while building sustainable habits.
What a Daily Stretching Habit Does to Your Body After 50
The importance of proper stretching techniques is backed by science. Additional research has shown that regular, proper stretching can improve circulation—particularly important as we age. As noted by NASM-certified personal trainer Caitlin Ghosio, “Stretching is reducing the risk of injury, first and foremost, because the tighter you are, the more likely you are to get injured.” This becomes increasingly important after 50, when natural changes in muscle composition can increase injury risk.
While these changes in flexibility and muscle composition are natural parts of aging, they’re not unchangeable. With proper technique, consistent practice, and attention to form and breathing, you can maintain and even improve your flexibility after 50. “Starting a stretching routine can make a difference in the quality of how you age,” Martinez concludes. By avoiding these four destructive habits and following expert guidance, you can create an effective stretching routine that supports your body’s needs as you age. And if you enjoyed this article, don’t miss these 100 Unhealthiest Foods on the Planet.
