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Stretching increases Doctors at the Mayo Clinic say people have to regularly flex muscles and move joints through their full range of motion to prevent muscles from shortening and tightening. People in their 40s, 50s, and beyond can be as flexible as younger people if they put a little effort into it. Basic stretches should focus on the body's major muscle groups. Before stretching, warm up by walking while gently pumping your arms or do a favorite exercise at low intensity for five minutes. Don't bounce or lock your joints, but stretch slowly into position. Seek mild discomfort, not pain, and hold for 30 seconds. Try these stretches: Chest: With arms bent, pull elbows gently back. Inhaling deeply, hold for 30 seconds. Hamstring: Sit on a bed or bench, one leg over the side, one leg straight out in front. With hands below the knee on the straight leg, gently reach forward until you feel the stretch in the back of your thigh. Inner thigh: Lie with knees bent halfway and feet together. Let knees fall apart to feel the stretch. Quadriceps: Stand a foot away from a wall, facing it. Steady yourself against the wall with one elbow and hand. Use the other to pick up the foot below it. Hold until you feel the stretch in the front of the thigh. Upper thigh: Lie on a bed or bench as for the hamstring stretch. Gently pull knee to chest. Lower back: Lie on a firm surface with knees bent. Pull one knee toward your shoulder, then the other. Calf: Stand a little away from a wall facing it. With both hands on the wall, extend one leg back keeping the heel on the floor. The other leg will be bent. Feel the calf stretch. Shoulder: Gently pull one arm across to hold the back of the opposite shoulder. Feel the back of the shoulder stretch. Do the other side.
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