Did you know that inflammation in your body ages you faster? And, inflammation causes pain? Stretching is one of the best ways to keep your body pain free (assuming you have no serious illness/injury). Stretching allows you to keep a more youthful body. For example, look how infants & children move - they're flexible, agile, and mobile. As we age into our 30's and beyond, we need to stay active and stretch to maintain our mobility.

• Stretching for flexibility - to bend, twist, and move limbs in their full range of motion, and to be pain free (or almost).

• Stretching for mobility & agility - to move your body around freely & easily, to quickly change directions, to have better balance, to strengthen bones, and you feel SOOO much better.

Think about playing with your kids or grandkids. Think about doing your bucket list. And think about having a life with the freedom to move and go where you want. If you don't live an active lifestyle - please stretch at least 5 days/week. It's not just for athletes or people like me who exercise and stay active. Stretching is a game changing benefit.

Long Periods of Inactivity

Those who become inactive will eventually lose their independence, relying on wheelchairs to move around. Not for me, I like my freedom too much.

By stretching at least 5 days/week, you're conditioning your muscles and all the connective tissues. Your muscles become longer, leaner and more flexible. As the muscles become more conditioned, they can perform simple tasks like getting in/out of the car to more difficult activities like biking, kayaking, or parasailing.

Inactivity causes - loss of muscle, strength, and endurance. Bone density also decreases making them weaker and easier to fracture.

Your metabolism can also slow which can lead to weight gain. You may develop digestion problems, nutrient deficiencies, and a weakened immune system. Sleeping and sitting for long periods of time will cause slower blood flow & circulation which leads to stiffness. Muscles need good blood flow to supply them with oxygen & nutrients. Try doing easy activities like walking or gardening - which will increase blood flow. Then stretch.

• Posture - Tight & tense muscles can lead to a hunched posture or leaning to one side. This puts too much strain on the bones & muscles, causing pain & inflammation. Stretching helps your posture - to stand in proper alignment.

• Balance - Stretching evenly on all sides of the body strengthens the secondary muscles, joints and connective tissue that support the major muscles. With better body alignment and strength, you gain better balance.

• Pain & Inflammation - Even light strength training followed by stretching can lower inflammation, reduce muscle soreness & tension, and reduce pain in the shoulders, back, neck, hips. It can also get rid of headaches. Stretching has even reduced pain and increased mobility for people with spinal injuries.

• Flexibility & Mobility - Stretching helps tight muscles relax and become longer. This gives you full range of motion, and daily activities become a breeze the more active & flexible you become.

• Stress - When you stretch, you lower stress by breathing in/out slowly and more deeply. This helps you relax and release tightness & tension. The more stress you have, the more likely you are to tense up - causing more stress and other health issues. A good stretch will calm everything down.

• Happy Vibes - Who knew stretching could produce happy hormones? It can release Serotonin, the feel good hormone. Serotonin will lift your mood, make you feel calm & relaxed and give you a sense of emotional well being. Serotonin is also involved in controlling your muscles, mobility, inflammation, appetite and digestion.

• Natural Painkiller - Stretching can release Endorphins, referred to as nature's pain killers. Endorphins lift your mood and provide a mental sense of well being. However, it's the reduction of pain which is super beneficial. If you're deficient in Endorphins, you're likely to experience joint pain, mood swings, and possible depression. Learn how to: Make Happy Hormones.

• Brain Function - Since we already know that stretching improves blood circulation, this means your brain also benefits. Your brain needs oxygen just like muscles. After a good stretch you may experience improved focus, memory, and learning ability.

• Risk of Injury - As your muscles get stronger & longer, the less likely you are to get injured. Your muscles become conditioned so they perform better giving you the freedom to quickly move around with ease.

• Circulation & Blood Flow - As you stretch, you breathe deeply so blood flow increases. This gets much needed oxygen to the muscles. In turn, this helps your body recover more quickly from exercise. It also helps reduce soreness & pain the next day.

• Muscle & Joint Tissue - As we age, tissue in our muscles & joints begin to tangle and knot up. This can cause the muscles & joints to lock up - sometimes permanently, especially for inactive people. The result is very minimal range of motion, or none at all. The remedy = stretching.

• Synovial Fluid - Synovial fluid surrounds the joints to protect them, acting like WD-40 (a lubricant) so that your joints can move freely. As you stretch, you produce more synovial fluid which helps prevent injuries and bone-on-bone friction.

You've heard the old saying - move it or lose it. It's true for your muscles. For instance, some people have lost the ability to swivel around and look behind their shoulders, or bend over and pick up the spoon they dropped. If a muscle isn't used - it begins to shrink within a few short weeks.

Do you know how many muscles we have in our body? They're counted 2 ways. If a small muscle is grouped into a larger muscle group, the count is 640. If each muscle is considered by itself, the count is 850. Yep - 850 muscles - that's crazy.

On top of that - the older we get, the more muscle we lose. After age 30, you start losing 3-8% of muscle per decade. From age 50 to 70, muscle loss can be 30%. In addition, peri-menopausal & post-menopausal women experience additional muscle loss. To make matters worse, the older we get, we lose bone density making them brittle & weak.

Stretch to awaken, gain mobility, and stop pain.

To gain muscle mass & bone density, even after age 50 - this is a MUST read:

Build Muscle & Mobility & Stay Youthful Beyond Your 50's.

Lower Body

1. Quads - front of thigh, from the knee to the pelvis.

2. Hamstring - back of the thigh, from back of the knee to the butt.

3. Glutes - multiple muscles in the butt. Sit down, cross one leg on top of the other & foot flexed. Feel the glutes pulling.

4. Hip Flexors - it's like a rope from the front & middle of the thigh straight up to the abdomen.

5. Hip Adductor - inner thigh from the inside of the knee to pelvis.

6. Hip Abductor - outer side of the thigh and upper thigh.

7. Calves - the back of the lower leg.

Upper Body

1. Neck - both sides, front and back.

2. Chest - area between the upper arms.

3. Spine - from the neck down to the lower back.

4. Shoulders - entire shoulder, front & back.

5. Biceps & triceps - front (bicep) and back (triceps) of the arm above the elbow.

6. Sides - left/right sides of upper body.

7. Core - stomach area.

Stretching incorrectly or over-stretching can cause injuries and/or loss of muscle strength. Choose the correct stretch morning, dynamic, or static - see below. Stretching can alleviate many problems, however it may not solve an underlying health problem. Stretching may not be effective prior to explosive/extreme strength activities.

Muscles need time to recover - so I think stretching no more than 2 times/day is best, in the morning and after a workout or physical activity. And, I give my body a rest 1 day/week and only do easy activities like an average pace walk.

Key Procedures When Stretching

1. These stretching examples are beginner/intermediate friendly, and don't represent the full list: See examples: Stretching photos and Stretching poses explained.

2. Warm up for 1-2 minutes

   Get your muscles warm & ready to stretch: jog in place or walk in place lifting the knees higher & swinging the arms with bent elbows, or jumping jacks with or without jumping.

3. Positioning during the stretch. The proper position is important as you stretch so you don't cause injuries. The back is where many people have trouble - be mindful and keep it flat in it's natural slight curve, unless you're in an arched pose like Cat-Cow.

4. Get in & out of poses gently. It's important to get in and out of a pose gently so you don't strain or pull anything.

5. Breathing is important. Inhale deeply, then exhale slowly as you begin to stretch, then hold for a few seconds. Inhale again and slowly exhale as you stretch a little further, and hold. Continue until you feel you've gone far enough. Hold for 15-30 seconds.

6. A little discomfort is OK. Don't stretch to the point it becomes painful.

7. Don't bounce or jerk as you stretch. Ease in/out of a stretch gently.

8. Don't tense your muscles. Breath in/out and relax your muscles - this helps you stretch properly.

9. Balance your body. Balance the stretch on both sides of your body. If you twist right, also twist left. Cat-cow is a perfect example of balancing by arching your back upward and downward - see #10 photo in the next section below. If one side or limb is not as flexible as the other, spend a little more time on that side to balance your body.

Static Stretching After Workouts

1. Static stretching is done AFTER a workout or physical activity. The type of stretch and the overall time spent stretching varies - more intense workouts or activity, the more time you need to stretch as well as the more muscles that need stretching.

2. Since your muscles are already warm, skip #1 above and start with #2 stretching. See details: Static Stretching.

Dynamic Mobility Stretching Before Workouts

1. Dynamic stretching is done BEFORE a workout or physical activity. It uses mobility movement to warm the muscles - not stretching. Once you're warmed up, you could do a very quick stretch.

2. The type of movement and overall time spent varies - for more intense workouts or activity, the more muscles & time you'll need to get everything ready to work. See details: Dynamic Mobility.

2. Child's Pose

1. Neck

3. Shoulder

7. Revolving Lunge

5. Adductor

6. Triangle / Hamstrings

4. Upward Dog

8. Bridge

9. Hip Flexor

10. Pigeon / Glutes

11. Cat-Cow

12. Quads

• Knees to Chest - Lie on your back, legs straight, pull right knee to chest, hold. Repeat with the left knee. Next, pull both knees into the chest, hold. Helps lower back, hips, thighs.

• Figure 4 Glute - Sit in a chair with back straight. Cross the right leg over the left, foot flexed into an "L" shape. If the crossed leg isn't parallel with the floor, gently press the knee down. Hold for 30 seconds. Straighten the leg out that's on the floor to see the figure "4". Repeat and cross the left leg over the right. Helps glutes, adductors, range of motion in hips, decreases hip & back pain.

• Side Stretch - Stand with legs about hip distance apart, stretch both arms up high, bending to your right, hold. Repeat bending left, hold. Helps balance, core, side of body, range of motion in upper body & spine, tension relief in shoulders & neck, possible lower back pain relief.

• Spinal Twist - Lie on your back with legs straight, guide right knee/leg over to the left, gently press with left hand so knee touches the floor. Hold. Repeat guiding the left knee/leg over to the right. Helps glutes, hips, back, range of motion in spine, relieves tension in lower back & hips.

• #6 Triangle - Click #6 photo. Stand with legs wider than shoulder width apart. Hold your arms out to the sides. Bend at the hips, right hand grabs right foot, left hand reaches to the ceiling. Hold. Repeat on the left. Helps shoulders, chest, hamstrings, hips, glutes, ankles.

• #12 Quads - Click #12 photo. Stand, or lie down on your side. Bend the right knee and gently pull your heal to your butt. Hold for 30 seconds. Repeat with the left side. Helps quads, hip flexors, range of motion in hips & knees.

• #7 Revolving Lunge - Click #7 photo. Lunge forward with right leg, left leg can be on the ground or straight back. Left hand on the floor, right hand reaches to ceiling. Hold. Repeat with left leg lunging forward. Helps quads, glutes, hamstrings, spine, shoulder, chest, stomach, enhances endurance & balance.

• #1 Neck - Click here to see #1 photo. Tilt your head to the right, apply gentle pressure down with your right hand, hold. Repeat on the left. Next turn your head and look over the right shoulder, hold. Repeat on the left.

• #11 Cat Cow - Click #11 photo. Cat: arch head/neck up, mid/low back arches down, breathe in 2 seconds. Cow: lower head/neck down, mid/upper back arches up, belly to spine, breathe out 2 seconds. Repeat a few times. Helps spinal mobility, neck, shoulders, decreases back pain, relaxes.

• #2 Child's Pose - Click #2 photo. Knees apart, toes touching, bend from the hips and stretch forward. Keep the butt back & down towards your heels and your back flat. Hold. Helps open the hips, ankles, stimulate digestion, lengthen & relax the back, blood flow to the head/neck.

• Shoulder Rolls - Roll both shoulders forward, up, and back several times, Then back, up, and forward. Repeat the forward and backward circles except lift your arms with elbows bent. Helps shoulder mobility.

• Standing Lift & Forward Fold - Stand and clasp hands together. Lift your arms & shoulders as high as you can above your head, palms facing up, head looking up. Hold. Unclasp your hands, bend from the hips not the waist, touch the floor. Hold. Inhale, exhale and stretch further down. As you become more flexible, you'll be able to palm the floor. Repeat several times. Helps upper body, spine, glutes, hamstrings, hip flexors, calves, and digestive system.

Whether you're typically inactive, sit for hours at a desk, or you just woke up from a nights sleep - you need a good stretch for 5 to 20 minutes. First, it's critical to get your circulation (blood flow) moving - which will magically awaken your body. You'll feel invigorated as your muscles lengthen & your whole body comes alive.

1. Stretch 5 minutes if you've been sitting for a few hours. Stretch 15-20 minutes after sleeping all night. Don't forget to warm-up first.

2. For a quick reminder: "Caution: Proper Stretching Methods".

3. Spend about 3/4 of your time focusing on the neck, back, hip flexors, hips, quads, hamstrings, and glutes since those are often the most stiff and they're the most used for correct posture and mobility.

4. Stretch gently and don't force it. Include full range of motion mobility movement, and twisting & bending movements.

5. Choose some of the basic stretches in the photo's above or the ones listed below.

Static Stretch Routine: 10-20 mins

Static means not moving, at rest. With a static stretch, you stretch to your ability and hold in place for 15-30 seconds or more. See photos for: Total Body Stretching Poses. Additional stretches are listed in the section just above.

The static stretch is super critical, and it's done after a workout or physical activity. The purpose of a static stretch is to cool down the muscles, help them recover, and gently stretch them out so you're less likely to be stiff, sore, and in pain the following couple of days.

Give more attention to stretching the large muscle groups you just used - and always include some back, glutes, and leg stretches since these are used for almost everything. Also, stretching both sides, both legs, and both shoulders equally to remain properly aligned and in balance.

Also includes forward bends & back-bending type stretches as well as spinal twists to keep your back healthy, flexible, and mobile. If one side or limb is not as flexible as the other - spend extra time on it to help correct imbalances. It's important to relax your body as you stretch, and exhale out as you stretch. With each exhale you can stretch slightly further. Please refer to: "Caution: Proper Stretching Methods".

Dynamic means constantly changing. Therefore, dynamic stretching is NOT stretching in the traditional sense - it's using mobility movements before you exercise to warm up and lengthen (stretch) the muscles, and to get your blood pumping. Cold muscles will easily get pulled/strained, and the tendons & connective tissues will easily tear.

Focus more dynamic mobility movement on the muscles you'll be using. For example: for leg day, focus more on moving the lower body. Always give some attention to the back & legs, since they're always used. For more intense exercise - increase the dynamic mobility movement warm-up to 5 to 10 minutes.

After your workout.

Stretch, breathe, relax, and focus more on the muscles that were used during the workout or activity.

Still stretching:

35 years vs 75 years old.

Dynamic Mobility Routine: 3-5 mins

1. For 1 minute - jog in place, do jumping jacks, or other mobility moves to get the blood flowing & core temperature up.

2. Stand with legs hip distance apart, keep the legs/hips pointed forward, arms straight out to the sides. Twist the upper body to the right then left as far as you can. Repeat 15 seconds to warm up the back.

3. For lower body day: Stand with the right leg slightly behind you, then kick it forward up to waist level. At the same time, touch your toe or shin with your left hand 8 times. Repeat with the left leg. This works the hamstrings.

4. Do 8-10 repetitions each with light weights: squats, side lunges (each leg), and single leg deadlifts (each leg).

5. For upper body day: stand with legs hip distance apart, hold arms straight out on both sides. Swing your arms and give yourself a quick hug with the right arm on top. Then swing with the left arm on top. Repeat for 15 seconds. Next, circle the arms in front of you up to your head and down behind you, then switch and circle your arms up from behind to your head and down the front to your sides. Repeat for 15 seconds.

6. Do 8-10 repetitions each with light weights: overhead press, bicep curls, triceps extensions.

7. Other dynamic stretches: Hip circles = stand on 1 leg and lift the other leg up to waist level and around in a circle. Forward fold = stand and bend from the hips (not the waist), and reach down to touch the floor holding for a few seconds. Return to standing, lifting arms high above your head. Repeat 5 times.

If you are relatively inactive and/or don't have an upright and properly aligned posture - it's likely you have inflammation and pain in your body. Stretching can release the Endorphin hormone which is a natural pain killer. Stretching in general is also an excellent way to decrease inflammation and pain.

If you start exercising, or suddenly need to spring into action - and your muscles aren't warmed-up and ready to work, you may experience inflammation and pain. Consult with a medical professional before beginning a new stretching routine to make sure nothing was torn or sprained.

One of the most common areas of pain is in the lower back and yoga stretches are excellent when it comes to spinal health & mobility. Did you know back pain is more common as we age, beginning around age 30-40? Pain is also more common for those carrying too much weight, and those who are inactive. Specific Yoga stretches have also had great success in removing pain due to spinal injuries, arthritis, and other ailments.

Lower Back Pain

With inactivity, or lack of proper stretching after workouts, or minor muscle strain you're a prime candidate for lower back pain. It's usually from tight muscles in the butt and hip area. See these: Stretching Poses and refer to #2 Child's post, #4 Upward dog, #6 Triangle/Hamstring, #7 Twisting lunge, #10 Pigeon/Glutes, #11 Cat-Cow.

Also refer to "Knees to Chest", and "Figure 4 Glutes" in the bottom half of this section: Morning Stretch for Mobility.

You could also try a foam roller on your lower back.

Consult a Physical Therapist for Pain Management

Consult with a physical therapist or other medical professional about the natural methods like stretching you could do to decrease the pain you're experiencing. Stretching is preferred over medication, because a pill will only mask the pain without fixing the root cause.

Live your life like this:

with very little or no pain, with strength and mobility....

and keep having FUN beyond your 60's and 70's.

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