As we age, it’s common to experience a decrease in mobility and flexibility. Several factors contribute to this change in our bodies, affecting our fascia, joints, muscles, ligaments, and tendons.
- Fascia: What Happens: Fascia, the connective tissue that surrounds muscles and organs, become less elastic and more rigid over time. This leads to restricted movement and stiffness.
Importance of Keeping Fascia Supple: Keeping the fascia supple is crucial for maintaining flexibility and range of motion. It helps prevent adhesions and restrictions that can limit movement. - Joints: What Happens: Over time Joints experience wear and tear, leading to reduced lubrication and cushioning. This results in stiffness and decreased mobility.
Importance of Joint Health: Maintaining joint health is essential for overall mobility. Regular “varied” movement and proper nutrition can help support joint function. - Muscles: What Happens: Muscle mass tends to decrease with age, leading to muscle weakness and tightness. This will impact flexibility and mobility.
Importance of Muscle Flexibility: Stretching and functional strength training will help maintain muscle flexibility and prevent tightness. A variety of regular exercise is key to preserving muscle function. - Ligaments and Tendons: What Happens: Ligaments and tendons lose elasticity and become more prone to injury. This can affect joint stability and range of motion.
Importance of Stretching: Stretching exercises and mindful movements will help improve the flexibility of ligaments and tendons, reducing the risk of injury and enhancing mobility.
METHODS TO IMPROVE FLEXIBILITY AND MOBILITY
To counteract the effects of aging on mobility and flexibility, consider incorporating the following methods into your routine:
- Regular Stretching: Engage in stretching exercises to improve flexibility and maintain range of motion.
- Strength Training: Include functional strength training exercises to keep muscle strength and support joint health.
- Yoga or Pilates: Practicing yoga or Pilates can help enhance flexibility, balance, and overall mobility.
- Foam Rolling: Use a foam roller to release tension in muscles and fascia, promoting suppleness.
- Hydration and Nutrition: Stay hydrated and maintain a balanced diet to support joint health and muscle function.
SPECIFIC FASCIA STRETCHING METHODS
- Meridian Stretching-Creator: Shizuto Masunaga
Benefits: Enhances circulation, promotes relaxation, and supports overall well-being. - ELDOA-Creator: Guy Voyer
Benefits: Improves joint function, relieves pain, and enhances posture and mobility. - Active Isolated Stretching (AIS)-Creator: Aaron L. Mattes
Benefits: Increases flexibility, improves range of motion, and reduces the risk of injury. - Myofascial Release Benefits: Relieves muscle tension, improves flexibility, and enhances mobility by targeting trigger points in the fascia.
- Feldenkrais Method-Creator: Moshe Feldenkrais-Benefits: Promotes body awareness, improves movement efficiency, and enhances flexibility through gentle, mindful, slow somatic movements. Which will facilitate the fascia to release and lengthen.
By incorporating these specific fascia stretching methods into your routine, you can target the connective tissue directly, improve flexibility, and maintain mobility as you age.
Remember to listen to your body, practice consistency, and enjoy the benefits of keeping your fascia supple and resilient.
We all are going to age and our physical functions will become more challenging, however we have choices in how aging effects our quality of life….
In sustainability
Coach Michael