Ensure Focus on Flexibility — Three “Stretching Routine” Resources to Help

Advice for fitness after 40 usually highlights flexibility as a key component. Within OlderBeast philosophy, flexibility is one foundation of the “endurance, strength, flexibility and balance” goal set. (Come to think of it, those are good goals for long-term mental state, too. But that topic’s for a different day).

But as much as the flexibility goal is touted, there’s surprisingly little high-quality, standalone advice out there on stretching.

Here are three resources I think you’ll find useful, though. None is perfect. But together, they constitute a good start if you currently do little or no stretching. Or they can help you add to or refine things you already do.

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Advice for fitness after 40 usually highlights flexibility as a key component. Within OlderBeast philosophy, flexibility is one foundation of the “endurance, strength, flexibility and balance” goal set. (Come to think of it, those are good goals for long-term mental state, too. But that topic’s for a different day).

As much as the flexibility goal is touted, though, there’s surprisingly little high-quality, standalone advice out there on stretching routines.

  • “High quality” means good/smart stretches are included AND explained clearly, with variations laid out to figure out what works best for you.
  • “Standalone” means flexibility advice is independent of larger workout programs, many of which you need to pay for.

USEFUL RESOURCES ON FLEXIBILITY / STRETCHING

Here are three resources I think you’ll find useful. None is perfect. But together, they constitute a good start if you currently do little or no stretching. Or they can help you add to or refine things you already do.

  1. Basic stretching routine from the Mayo Clinic. This organization is impressively versatile across different fitness/nutrition/health dimensions. And as a “dot-org,” you know they’re not driven by ulterior profit motives.
  2. Nice stretching routine from a small bodyweight-training site. The visuals here are really basic, but the routine suggested is solid. Again, take all things like this as sources of input, and figure out what feels effective for yourself, man.
  3. Program intended to make flexibility progress if you’ve plateaued with other approaches. These guys are selling a $95 flexibility course (I may try it). But the intro article itself is useful, and they have a free preview course you can try for a few days.

TAKE ACTION

I know, dude. Stretching is hard to be diligent about. Partly due to time constraints. If you only have so much time for a workout, you don’t want to cut the endurance or strength part of it short “just” to stretch. And partly because most of us are not very flexible, and so stretching is physically tough and highlights something we’re not “good” at.

But we gotta do it, brother. Progressive loss of flexibility will impact all other aspect of our physical lives (and maybe even mental ones, if it impacts our self image).

And the good news is, you can make meaningful progress on flexibility if you dedicate a short amount of time to it.

But the muscles aren’t going to “stretch themselves,” man — you need to make a choice to spend a few minutes on this each day!

“Come on the risin’ wind. We’re goin’ up around the bend.” (Creedence Clearwater Revival, Up Around the Bend — click to listen)

If you think this would be useful to others, please help spread the word about OlderBeast by sharing this post with the social media buttons below. THANKS, MAN.

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Endurance , Fitness Planning & Gear , Flexibility & Alternative Fitness , Philosophy & Motivation , Strength

I Experimentally Reduced Cardio in My Fitness Mix – Here’s What Happened

There are good reasons for cardio-intensive guys to move to a better mix of endurance/strength/flexibility in the fitness mix.

Overtraining on cardio – especially without super-disciplined rest and nutrition regimes – can wear down your body, contribute to muscle loss, and allow development of imbalances that make you more prone to injury.

Also, in our time-challenged lives, too much cardio usually implies too little strength and flexibility training. And maintaining muscle tone and staying limber are huge parts of looking and feeling our best, and maximizing longevity, as we move through life’s second half.

And one big concern about reducing cardio – gaining weight/fat – may be misplaced. Evidence is emerging that strength training (with at least a somewhat-intense cadence) burns fat as well as, or better than, cardio.

With these things in mind (but still needing to overcome a “cardio reduction paranoia” mental hurdle), here’s what I changed and what I learned.

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Challenges , Flexibility & Alternative Fitness

Six Signs of Unmet Fitness Needs at 45+ (Reasons For Yoga — Yoga Challenge Week 6)

I confess. I’m not always as proactive and purposeful as OlderBeast articles make me sound. When it comes to 45+ men’s fitness, I’ve often just learned from injury-driven needs that motivated experimentation, or by simply lucking into things.

When I started yoga at age 46, it wasn’t because I’d thoughtfully concluded “hey, I have some ‘need yoga’ signs.” I started just because yoga’s a weekly part of the P90X home fitness program. Luck. (Online yoga classes are actually a great place to start – more on that at the conclusion of this article).

I see in retrospect that, as my 40s progressed, my fitness needs were changing. I had many of the “Need Yoga” signs, but I didn’t recognize them. Now, with regular yoga as part of my fitness routine, I’ve turned a lot of these “Need” categories into fitness and wellness positives.

My goal with this list is to help you do a self-assessment, and possibly reach a yoga conclusion sooner than I did (or if not, then at least “better late than never.”)

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OlderBeast Weekly Web Picks: 3/3/17 (Stretching and Flexibility)

Happy Friday, gents. I hope we all maintain or improve our fitness and health momentum over the weekend, and in the coming week!

This week’s picks feature flexibility/stretching (a key pillar of the OlderBeast view on real fitness), a look at the confusing “online nutrition info” situation, and suggestions for a Wellness-enhancing nighttime routine.

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Owed to Yourself: 6-Week Plan for Guys to Give Yoga a Fair Shake

Among 40+ guys who don’t do yoga (which is to say, among most 40+ guys), I think there are three reactions when I tout yoga in OlderBeast articles.

1. Inspired to try it. Man, I hope there have been at least a few of these…please?

2. Tuning me out. Kind of like the grown-ups in the old Charlie Brown TV specials – blah blah-blah blah.

3. Feeling somewhat persuaded, and a little motivated. But not enough to overcome remaining hesitancy or inertia.

You in Reaction mode #3? If so, this is for you, dude.

Here’s a step-by-step, no-commitments way for you to figure out more about yoga, try it, and decide if it’s for you. This envisions a 4 to 6 week period, after which you can “fish or cut bait” on the whole topic of yoga and you. 

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