Being a nurse is not always about dealing with medical emergencies. Being the main point of contact for your patients and their families, it is important to provide patient education on maintaining a healthy lifestyle. Making recommendations to improve your patients’ health is critical to their overall well-being and ability to perform daily activities. One of the most important self-care exercises you can educate your patients on is the importance of body stretching for better flexibility.
In this Fast CE For Less guide, we will discuss the most important aspects of body stretching, including the changes that muscles go through as we age, and the different types of stretches people can use to adapt to the physical changes associated with aging. By giving you essential knowledge and practical skills, this guide will help you provide better support to your patients to improve their quality of life.
How the Muscles and Bones Change as People Age
As we grow older, our bodies go through significant changes. A major part of these changes is in our muscles and bones. One of the most significant changes is in the strength and length of our muscles as we age. When a person grows older, their muscles start to lose their mass and elasticity. This natural phenomenon is also called sarcopenia.
The natural decline in our bodies starts as early as the 30s, and it can have a significant impact on a person’s balance and mobility. As the body ages, muscles can also become stiff. In turn, they become less responsive and more prone to injury.
Because muscles are attached directly to our bones in the skeleton, these changes can also affect a person’s posture. This is why many older adults appear shorter with age due to muscle loss. The bones that make up the spine, the vertebrae, can start compressing due to weaker muscular support. In addition to a change in posture, muscle loss can also lead to discomfort in people as they age.
When we lose muscle mass, it also changes the load on our bones, affecting the way we move. Understanding these changes is important in caring for aging individuals. Due to a change in balance and mobility, muscle loss can increase the risk of falls. Regular exercise and muscle stretches help to maintain muscle strength and flexibility can reduce the risk.
How the Muscular Anatomy is Related to Flexibility
The human body has various types of muscles, and each plays an important role in stability and movement. There are three primary types of muscles: skeletal, cardiac, and smooth muscles. When it comes to stretching and flexibility, skeletal muscles are most affected. As the name suggests, skeletal muscles are connected to our bones and are responsible for controlling our movement.
Skeletal muscles are connected to bones via tough, fibrous tissues called tendons. When you stretch, you are essentially lengthening these muscles, increasing their flexibility and the range of motion of the joints they are attached to. This helps in performing daily activities with ease and reduces the risk of injuries.
Understanding how muscles work and their attachment points can significantly enhance the effectiveness of your stretching routine. For instance, knowing that the hamstring is connected from the back of your thigh to just below your knee helps target this muscle more effectively during stretches.
This knowledge is particularly beneficial for you because it can help you advise people on stretching routines that are safe and beneficial for them.
What Happens to the Muscles When We Don’t Exercise?
Leading an active lifestyle is important for good health. Being inactive as a younger person might not seem like a major problem, initially. However, a sedentary lifestyle can have significant negative effects on a person’s health, including their muscles as they age.
When you do not exercise your muscles regularly, they lose their tone, flexibility, and strength. This condition is also called muscular atrophy, leading to a loss of muscle mass. Due to inactivity, muscles can also stiffen, decreasing mobility. In addition to affecting mobility, inactivity also leads to a greater risk of getting injured or straining your muscles during physical activities.
A lack of exercise and activity can also cause problems with joints. Without regular movement, the lubrication between the bones in our joints deteriorates, leading to pain and stiffness. In turn, it can limit a person’s ability to walk long distances.
For patients, especially older individuals, maintaining a minimal level of exercise is essential. Even simple activities like light stretching or walking can help older people preserve muscle strength and function. As a nurse, you must educate your patients about manageable exercises they should fit into their daily routines, which can help prevent complications caused by inactivity.
Different Body Stretches to Improve Flexibility and Their Benefits
Stretching is a surprisingly easy but important part of maintaining good physical health. There are several types of body stretches people can do based on their abilities and needs. In this section of the guide, we will cover a few of the techniques and how they help.
Full Body Stretches
Full-body stretches are great for engaging multiple muscle groups at once. These stretches often involve extending the arms, legs, and back simultaneously, which can help improve posture and reduce tension across the body. They are particularly useful for starting or ending the day, releasing the muscles’ tightness, and increasing blood circulation.
Chair Exercises for Limited Mobility
For individuals with limited mobility or balance issues, chair exercises are an excellent option. These stretches can be performed while seated, making them safe and accessible. Examples include seated leg lifts, chair leg extensions, and upper body stretches. These exercises help maintain flexibility and muscle tone without risking balance, which is crucial for individuals with stability concerns.
Calf Stretches
Calf stretches help relieve tightness in the lower legs, which is beneficial for people who spend a lot of time on their feet. Simple stretches, like the wall push or downward dog, focus on the back of the leg, alleviating tension and aiding in mobility.
Hamstring Stretches
Tight hamstrings can lead to back pain and mobility issues. Stretching these muscles by bending forward to reach your toes or using a strap while lying on your back can significantly improve flexibility and reduce discomfort.
Quadriceps Stretches
For the front of the thigh, quadriceps stretches are essential, especially for individuals who engage in running or cycling. These can be performed by standing and pulling one foot towards the buttocks, which stretches the thigh front and aids in knee mobility.
Hip Flexor and Iliotibial Band Stretches
Stretching the hip flexors can help alleviate lower back pain and improve hip mobility. The iliotibial band, a ligament that runs down the outside of the thigh, can be stretched using specific side stretches to prevent the painful condition known as IT band syndrome.
Each of these stretches provides unique benefits and, when performed regularly, can significantly enhance flexibility, reduce the risk of injury, and improve overall health.
The Importance of Regular Stretching
The changes in our bodies while aging happen mainly due to the natural shortening and contracting of muscles over time. Regularly stretching can help you fight these effects of aging. When a person exercises regularly, they can maintain muscle strength and elasticity, potentially preventing the compression of their spines. Stretching also improves blood circulation, helping your body repair muscles properly. By incorporating stretching into daily routines, older adults can preserve their mobility and reduce the risk of falls, which are common due to muscle stiffness and balance issues.
Regular stretching is essential for maintaining flexibility, which is crucial for overall health and well-being. It improves joint range of motion, decreases the risk of injuries by preparing muscles for other activities, and reduces muscle tension, leading to better posture and pain relief. For optimal benefits, stretching should be done consistently. Experts recommend stretching all major muscle groups at least two to three times per week. For those with more sedentary lifestyles or specific health concerns, daily stretching can be especially beneficial, helping to maintain functional independence and enhancing quality of life.
Flexologist clinics offer professional stretching assistance, which can be particularly beneficial for individuals who need tailored stretch routines to address specific issues or enhance overall flexibility. Flexologists are trained professionals who understand the mechanics of the human body and can provide personalized stretching programs. This professional support ensures that stretches are performed correctly, maximizing their benefits while minimizing the risk of injury. For nurses and caregivers, learning from flexologists can enhance their ability to educate and assist patients in maintaining or improving their mobility.
Final Thoughts
Body stretching for better flexibility is important for individuals of all ages. As we age, it is important to maintain ultimate physical condition for flexibility, movement, balance, and muscle strength and to avoid injuries.
If you have not completed your continuing competency requirements to renew your license and want to learn more about providing care for your patients, online nursing CEUs offered by Fast CE For Less can be of great help.
To access flexible and affordable nursing continuing education courses and state bundles, visit www.fastceforless.com.
