By Rita La Rosa Loud, B.S. 

Ever notice people leave flexibility exercises to the end of their workout, or skip stretching completely due to lack of time and space? You may even have watched someone in the free weight room walk over to a machine to lean against it to stretch. Perhaps you have observed an individual carrying a mat to a quiet corner only to be crowded by others seeking the same inconspicuous spot to stretch.
Stretching can help us all stay active, limber, and independent into our golden years. However, most fitness facilities have limited space or may not have a designated stretch area; hence locating the place and finding the time to stretch is challenging. Here is how we solved this space and time problem by providing a time-efficient, convenient, comprehensive fitness program that includes an innovative stretching approach that motivates and works extremely well with our active older adult members.
At-machine stretching
While stretching is characteristically offered in traditional group exercise classes, integrating stretching as part of a machine-based strength workout fits perfectly into our private fitness center, adding minimal time to the overall workout. Specifically, static stretches are held for 20 seconds after completing the strength exercise on or at the machine. An example is the seated leg curl strength exercise followed by a seated hamstring (rear thigh) stretch performed right at the machine (see photo). Then it’s on to the next strength machine.
The previous strength machine (seated leg curl) exercise serves as a localized warm-up for the specific stretch (hamstring) that follows, so exercisers can stretch with little fear of injury. Merging stretching at a strength machine is a unique and time-efficient way to involve this essential physical fitness component. Moreover, in three separate studies, we discovered that at-machine stretching, together with strength training, increased our older adult participant’s muscle strength by approximately 20% compared to those who did not stretch!
Importance of stretching
As we age, we tend to move a little more slowly because our bodies feel stiff and are inflexible. Getting in and out of our vehicles, climbing out of bed, even standing up after sitting is noticeably more difficult. This functional decline is due to both an inactive lifestyle and loss of flexibility that leads to, according to research, less effective performance in normal activities of daily living. Research has also shown quality of life scores improve when we enhance our musculoskeletal flexibility. Indeed, seniors older than 60 who continue to stretch manage to maintain their range and flexibility. So, it is never too late to reap the benefits of a sensible, well-designed, at-machine stretching program.
People are saying: “The stretches are the best part of the program. They feel so good;” “I can’t imagine not doing them;” “I’m more flexible now than I was when I started the program.”
Wayne Westcott, Ph.D. Center for Health and Fitness at Quincy College
Our supervised group fitness program on senior friendly Nautilus equipment includes strength, endurance, flexibility, and functional training. Located at Presidents Place, 1250 Hancock St. Book a tour, try a free training, or register by calling 617-405-5978. Street parking is available, and a parking garage is next to the building.
About the Author: Rita La Rosa Loud holds a B.S. in Exercise Physiology with additional education in Sports Medicine and Athletic Training. She is NASM Certified and has been actively involved in the fitness industry for more than 35 years. She is also an author and writes  
fitness-related articles for various publications. Currently, she is a fitness researcher and directs the Wayne Westcott, Ph.D. Center for Health and Fitness at Quincy College. She can be reached at 617-405-5978.