As you age, your body goes through many changes. Because of shifts in hormones you may notice differences in your skin and hair texture, your energy levels, and even your muscle tone. This can be frustrating, as a loss in muscle tone can negatively impact your physical performance. “Sarcopenia is the general term for age-related loss of skeletal muscle mass and strength. Most of the literature suggests that after age 30, inactive individuals can lose 3-5% of muscle mass every ten years,” says Aimee Nicotera, a health and fitness coach, “Typically, sarcopenia is related to increased inactivity, decreased levels of hormones involved in muscle growth, maintenance and repair, and often, poor nutrition.”
This is why it’s important to be proactive when it comes to your physical health—besides the obvious things like exercising regularly and eating a nutrient dense diet, working regular stretching into your fitness routine is also beneficial. “Stretching keeps the muscles flexible and strong. You need flexibility to keep a healthy range of motion in and around your joints. When your muscles are not flexible they shorten and become tight. When you call on the muscles to work for you they are usually too weak and uncomfortable to perform the simplest of activities.” Adds Risa Sheppard, a master pilates instructor. Sheppard shared with us some stretches you can do to start your day that will improve the health and longevity of your muscles.
Neck and Shoulder Stretch
Start with this stretch by placing your hands behind your head with fingers pointed toward each other and elbow extending. Then, bring your elbows to the side of your head and gently lower your head until your chin touches your neck. Hold for a count of three, before slowly lifting the head to its original position and open the elbows as far as possible. Repeat this three or more times. This exercise is great for reducing tension in your neck and shoulders to help you feel better.
Chest Stretch
This stretch is great for improving your posture, which can be negatively affected by loss of muscle tone. Start by standing in an erect position. Clasp your hands behind your back and gently raise your arms as far as you can. Then, keep your head held high, your shoulders back, and your chest lifted. Hold this pose for five to six counts then return to a straight stance. Repeat three or four times.
Side Body Stretch
Stand with feet hip wide apart. From there, place your left hand on your left hip and raise your right arm to the sky. Gently bend to the left, but be sure to keep your right arm facing the ceiling and keep your hips stable. Make a C”” shape with your body stretching to the right side and hold for three to four counts. Switch to the other side. These muscles are essential for posture and comfort—working to stretch and elongate them will help you feel taller and lighter, and improve your performance.
Tricep Stretch
Start by standing with your feet hip-width apart and chest open as if showing a beautiful necklace. Take your right arm and reach it over your shoulder with your elbow pointing toward the sky and your palm touching the back of the right shoulder. Now take your left hand to the ceiling and place your fingers on your right elbow. Hold this for a few seconds, exerting gentle tension to deepen the stretch. Hold for three to five seconds then switch sides. Repeat this two or three times. This exercise is beneficial because it reduces tension in the arms, and opens the rib cage and sternum, which improves muscle tone in your arms.
