How to Increase Flexibility in Older Men

Increasing flexibility is important and beneficial for people of all ages, especially those who are elderly. Increasing flexibility, especially in older men, helps to relieve tension, maintain and increase range of motion and keep the joints healthy and flexible, which helps counterbalance the effects of aging. Stretching is one of the best methods to increase flexibility and it can be done anywhere, by anyone, at any time, and produces the extremely beneficial result of increased flexibility and all that it entails.

Things You'll Need

  • Exercise mat
  • Stopwatch/timer
  • Instructional guide on how to perform common stretches
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Instructions

    • 1

      Go for a short, brisk 10- to 15-minute walk to warm up your muscles. It is important that the muscles be warmed up prior to performing any stretches to avoid injury.

    • 2

      Place an exercise mat on an open area of the floor. This will ensure that you are comfortable while sitting and stretching. Make sure that there are no surrounding objects that will obstruct your ability to stretch fully in various positions.

    • 3

      Place a stopwatch somewhere you can easily see it while stretching.

    • 4

      Stretch. Using proprioceptive neuromuscular faciliation, also known as relax-contract stretching, slowly stretch the muscle as far as you can without feeling any pain.

    • 5

      Hold the stretched position for approximately six seconds.

    • 6

      Watch the timer as you contract the stretched muscle for a few seconds.

    • 7

      Release the stretch contraction, and then stretch the muscle again, this time pushing the stretch a little further.

    • 8

      Continue for as long as desired, and then repeat the sequence for the consequent muscles you are stretching.