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Stretch Effectively with Osteoporosis 
In this article I want to discuss how to stretch EFFECTIVELY with osteoporosis.
One of the MAIN reasons stretching is important when you have osteoporosis, is that it increases range of motion when done under certain parameters.
Increasing range of motion will improve posture. . .
AND . . .
Improving posture will decrease FRACTURE RISK AND INJURIES!! YES!
Here are the effective stretching parameters that I want to discuss:
1. Hold stretch for 30 seconds
2. Do not bounce while stretching
SAFETY ALERT: Always avoid spinal flexion and spinal rotation to protect your spine when stretching, exercising, or performing daily activities! Modify stretches, exercises, and activities accordingly.
Stretching Parameters
When you have osteoporosis, the goal of stretching is to increase range of motion to prevent fractures and injuries.
In order to INCREASE range of motion, certain parameters need to be followed.
The 30 Second Stretch
It is important to hold stretches for 30 seconds.
Here is the physiological explanation behind this 30 second rule.
Behind the scenes, there are receptors in your muscles that react to changes in muscle tension and changes in muscle length.
When you first get into a stretching position, you feel a tightness of the muscle that pulls. This is one of the receptors responding to the lengthened position of the muscle you are stretching.
This is when the second receptor comes in. This second receptor, called the GTO, senses the tightness of the muscle you are stretching and in response, helps relax the muscle to counteract the tension.
The process of the central nervous system talking to the muscle takes time and this is why it is important to hold the stretch for 30 seconds.
Since the goal of stretching when you have osteoporosis is to increase range of motion, it is important to give the body time to process what is happening and then relax.
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Do Not Bounce When Stretching
There are different methods of stretching out there. One common method is called dynamic stretching.
Dynamic stretching is when the joint is moved through the range of motion to end range rapidly, or when “bouncing” is used to get to end range repeatedly.
This type of stretching has shown to have more incidents of injury.
Also, this type of stretching is not as good at increasing range of motion as static stretching. I will discuss static stretching next.
Static stretching is when you hold a stretch for an extended period of time at end range.
Static stretching has been found to increase range of motion (which is what you want to when you have osteoporosis!) better than dynamic stretching.
In addition, research has found that static stretching is the best type of stretching for older adults.
Conclusion:
Static stretching with a hold of 30 seconds are the best parameters for people with osteoporosis.
This will be the most effective way to stretch in order to increase range of motion, improve posture, and decrease fracture and injury risk!
