As we age, it becomes increasingly important to maintain flexibility, strength, and functional performance for overall health and well-being. Recent research has delved into the effects of different exercise interventions, specifically static stretching, dynamic stretching, and eccentric exercises, on muscle-tendon properties and functional performance in older women.
Here’s a breakdown of the findings:
- Static Stretching: This involves holding a stretch position for a prolonged period. A study conducted over six weeks demonstrated improvements in hamstring flexibility and passive ankle dorsiflexion in older women who engaged in home-based static stretching [4]. While static stretching may enhance flexibility, it’s essential to note that it should be combined with other forms of exercise for comprehensive benefits.
- Dynamic Stretching: Unlike static stretching, dynamic stretching involves continuous movement through a full range of motion. Healthline notes that dynamic stretching can help improve flexibility, mobility, and blood flow to muscles [2]. Incorporating dynamic stretching into a routine may offer additional benefits beyond static stretching alone.
- Eccentric Exercises: These exercises focus on lengthening muscles while under tension, which can help improve strength and muscle-tendon properties. Recent findings suggest that eccentric strength training can be as effective as, or even more advantageous than, concentric training [3]. Older women may benefit from including eccentric exercises in their regimen to enhance muscle function and overall performance.
Combining these exercise modalities in a balanced routine tailored to individual needs and abilities may yield the most significant benefits for older women. Consulting with a healthcare professional or certified trainer can help develop a safe and effective exercise program that addresses specific goals and concerns.
This article was compiled in our latest “The Wonderful World of Allied Health Newsletter”. Don’t miss out on the news on rehab therapy, preventative healthcare, and our team. Get the newsletter in your inbox from this sign-up link:
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