Friday, October 24, 2014
1012 C Street  •  Floresville, TX 78114  •  Phone: 830-216-4519  •  Fax: 830-393-3219  • 

Lost & Found

FOUND - Heifer on East Lupon Rd in St. Hedwig. Must Identify. Contact (210) 296-1988 - 10/22/14
Lost: Small black female dog, no collar, her name is Shortcake, has long hair, Sutherland Springs area. Call 830-391-5099.
Found: Calico cat, female, white, orange, and black, on CR 352, La Vernia. 210-667-1052.
More Lost & Found ads ›

Help Wanted

Dental assistant for busy La Vernia office, must have 3+ years experience in general dentistry and certified. Qualified applicants only, call 830-779-2727 or email edward_elizondo@att.net.
Billing and Shipping Rep. needed for local manufacturer in Elmendorf. Responsibilities: customer service, sales order entry, bills of lading, internet sales and shipping, filing, and answering phones. Requirements: high school diploma or GED, packaging and shipping knowledge preferred with DOT and HAZMAT. Excellent benefits offered.  Fax 210-635-7999 Email resumes@vpracingfuels.com; 7124 Richter Road, Elmendorf, TX.
More Help Wanted ads ›

Featured Videos





Video Vault ›

Savvy Senior


Regain your flexibility




E-Mail this Story to a Friend
Print this Story

Disclaimer:
Jim Miller is responsible for this content, which is not edited by the Wilson County News or wilsoncountynews.com.
Jim Miller
January 15, 2014 | 967 views | Post a comment

Dear Savvy Senior,

Can you offer some good stretching tips and resources for seniors? I’ve gotten so inflexible in recent years I can hardly bend over to tie my shoes anymore.

Stiff Senior

Dear Stiff,

Of all possible exercises, stretching tends to be the most overlooked and neglected among seniors, yet nothing is more vital to keeping an aging body limber and injury free. Here’s what you should know along with some tip and resources to help you regain some flexibility.

As we age, our muscles naturally lose their elasticity if you’re not active, which can make common day-to-day activities like reaching down to tie your shoes, or looking over your shoulder to back your car out of the driveway difficult.

But the good news is, by incorporating some simple stretching exercises into your routine (at least three times a week) you can greatly improve your flexibility, as well as enhance your balance, posture and circulation, relieve pain and stress, and prevent injuries. In addition, stretching is also important as a warm-up and cool-down for more vigorous activities, and leg stretching is an excellent way to prevent nighttime leg cramps too.

Stretching Basics

Stretching exercises should focus on the muscles in your calves, front and back thighs, hips, lower and upper back, chest, shoulders, and neck. If you’ve had hip or back surgery, you should talk to your doctor before doing lower-back flexibility exercises.

If you don’t have any experience with stretching, there are books like Stretching for Dummies and Stretching for 50+ that you can purchase at your local bookstore or amazon.com that provides instructions and illustrations of proper techniques.

There are also a number of DVDs and videos you can buy to guide you through a series of stretching exercises you can do at home. Collage Video (collagevideo.com, 1-800-819-7111) sells several at prices ranging between $10 and $20, as does iefit.com and amazon.com.

Also see go4life.nia.nih.gov, a resource created by the National Institute on Aging that offers a free exercise DVD and booklet that provide illustrated examples of stretching exercises. You can order your free copies online or by calling 1-800-222-2225.

While stretching, it’s very important to listen to your body. You want to stretch each muscle group to the point where the muscle feels tight. If it hurts, you’ve gone too far. Back off to the point where you don’t feel any pain, then hold the stretch for 10 to 20 seconds. Relax, then repeat it three to five times, trying to stretch a little farther, but don’t bounce. Bouncing greatly increases your chance of injury.

It’s also a good idea to warm up a little before you start stretching by walking in place and pumping your arms. And remember to breathe when you stretch. Also keep in mind that muscles that have not been stretched in a while take time to regain their flexibility. So be patient and go slow.

Eastern Options

Another popular way to improve your flexibility is through gentle yoga or chair yoga. In chair yoga you replace the yoga mat with a chair where most poses can be duplicated. This is much easier on tight, inflexible muscles.

To get started, there are DVDs and videos that offer yoga instructions and routines for seniors that you can do at home. Some good resources for finding them are peggycappy.net and yogaheart.com, or check with your local public library.

Tai chi is another good exercise option for improving flexibility and balance. To learn it, it’s best to work with an instructor who can teach you the correct movements and breathing techniques. To locate a class in your area, call your local senior center, health club, or wellness center or check your yellow pages. If nothing’s available, tai chi DVDs for seniors (see amazon.com, collagevideo.com and iefit.com) is a good alternative.

Jim Miller is a contributor to the NBC “Today” show and author of The Savvy Senior. Send your senior questions to: Savvy Senior, P.O. Box 5443, Norman, OK 73070, or visit SavvySenior.org.
 
« Previous Blog Entry (January 8, 2014)
 


Your Opinions and Comments
Be the first to comment on this story!

You must be logged in to post comments:



Other Savvy Senior
Resource Links savvy senior
Savvy Senior blog bio side
Allstate & McBride RealtyDrama KidsBlue Moon Karaoke & DJTriple R DC ExpertsHeavenly Touch homeWilson's Auto ChooserChester WilsonVoncille Bielefeld homeSacred Heart School

  Copyright © 2007-2014 Wilson County News. All rights reserved. Web development by Drewa Designs.