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Remember the days when you could effortlessly bend down to tie your shoelaces or reach for something on the top shelf without any struggle? As we grow older, these simple tasks can start feeling more difficult. That’s where I come in. I am Dr. Landon Uetz, a Doctor of Physical Therapy at TeachMe.To. With 4 years of experience working in orthopedic clinics within hospitals, I specialize in helping pickleball players maintain their flexibility and mobility. In this article, I will discuss the common mistakes I often see when it comes to flexibility and show you how to correct them to ensure your body stays agile as you age.
Why Flexibility Matters More After 50
Flexibility and mobility are crucial for people of all age groups, but they become especially vital for individuals over 50. I believe it is crucial for several reasons: reducing joint pain and stiffness, enhancing balance and coordination, and improving overall physical capacity. As we get older, it’s common to encounter tight muscles and stiff joints. Prioritizing mobility exercises can help counteract these age-related changes that might result in chronic pain and discomfort. Enhanced flexibility can also aid in activities that require balance by making it easier to reach and bend, enabling you to stabilize and regain your balance in scenarios where it might have been difficult previously. Moreover, mobility and flexibility serve as indicators of overall health. By engaging in mobility routines, you are likely enhancing your overall health, which will benefit you in the long run.
Mistake 9: Not Staying Hydrated
Why it’s damaging to the body: by not being properly hydrated, your tissues may not adapt to the stressors that we place on them while stretching.
Easy fix: drink the recommended amount of fluids, which may be around half of your body weight in ounces as a general guideline.
Mistake 8: Quitting When It Gets Hard
Why Certain Movements Are Harmful: Sometimes, giving up on a movement entirely isn’t the solution if it feels too challenging. Instead, you may just need to find an alternative approach to make progress and accomplish it successfully.
Easy fix: speak with a provider who will be able to modify your routine to progress toward an end goal.
Mistake 7: Exercising Without Consistency
Why it’s damaging to the body: in order to achieve anything that is worthwhile, it will take time and consistency; otherwise, you may not see the changes you intend.
Easy fix: incorporate gentle mobility frequently into your daily routine, whether that is sitting at your desk, before you get out of bed, or before your exercise routine.
Mistake 6: Only Stretching, Never Strengthening
Why it’s damaging to the body: the benefits of strength training are extremely well researched, neglecting this component can be detrimental to your overall health.
Easy fix: include strength training into your routine 2-3x per week, and speak with a provider if this is something you are not comfortable with.
Mistake 5: Only Doing Static Stretches
Why it’s damaging to the body: you may not be getting as much bang for your buck during long static holds as you would with a more dynamic stretch. This is even more important prior to exercise.
Easy fix: include a light dynamic warm-up that includes movement prior to exercise.
Mistake 4: Skipping the Warm-up
Why it’s damaging to the body: I like to get your blood flowing and heart rate up prior to targeted exercises, this prepares your body for the upcoming movement which may allow it to benefit more.
Easy fix: spend 5-10 mins with some light cardio such as a walk, bicycle, marching, elliptical.
Mistake 3: Pushing Through Pain
Why it’s damaging to the body: pain is a signal from the body that something is a threat and not safe. Although it may not always be accurate, by not listening to these signals you may be creating more harm than good.
Easy fix: keep all movements well within a comfortable range while beginning an exercise or mobility routine.
Mistake 2: Doing Too Much Too Soon
Why it’s damaging to the body: jumping into too much of anything can be detrimental, in this case if you find yourself partaking in exercise for extended periods of time, each and every day, you may begin to experience soreness that was not initially intended.
Easy fix: gradually progress the amount of exercise you partake in, even with stretching/mobility work. This should be based on how your body responds to the movement, and it should be progressed/regressed accordingly.
Mistake 1: Copying Exercises from Online
Why it’s harmful to the body: we are all built differently, and just because you see someone else doing something does not mean you should be doing it as well.
Simple solution: find a professional who can recommend movements and stretches that are tailored to you and your body.
Your Path to Better Flexibility After 50
All good things take time. In order to see change in flexibility it will take time and consistency so prepare for that. Also, prior to activity, I like to promote dynamic mobility/stretching that better prepares our body for what is to come rather than static holds for 30-60 seconds. The longer holds may be more beneficial after activity or for relaxation.
If you don’t know where to start in your flexibility journey after 50, I would reach out to a qualified medical provider like a physical therapist who can determine which exercises are going to be most beneficial for YOU, knowing that you are unique and different than the person standing next to you. And if you enjoyed this article, don’t miss How Long Your Walking Workout Should Be To Shrink Belly Fat.
