Is it getting harder to get up from your favorite chair? Perhaps it’s not as easy to get to the top shelf as it used to be? You’re not by yourself. My name is Maria Vazquez, and I’m the Head of Training at MYWOWFIT. I’m also a qualified personal trainer who has helped people reach their fitness goals for five years.
I’ve helped people of all ages and skill levels with personalized workout plans because I’m certified in NASM Personal Training, HIIT, Functional Training, Sports Nutrition Coaching, and Running. I’m going to show you ten important stretches that will help you keep your movement and freedom.
Why These Stretches Matter
When we turn 50, our bodies naturally change in ways that make flexibility training very important. Over time, our muscles and joints lose their flexibility, which makes them stiffer and limits their range of motion. If you haven’t been as involved, this process will go faster.
The good news is that stretching regularly can directly stop these changes, keeping your muscles and joints flexible. This makes normal things easier to do and lowers your risk of getting hurt. Being more flexible may help you keep your balance, which is very important for keeping you from falling, which is one of the biggest worries for adults over 50. These activities are for people over 50.
1. Release Tension with a Calf Stretch
Place your hands against a wall and stand with your feet shoulder-width apart. Keep that heel down and knee straight as you step back one foot. Bend your front knee at the same time. Lean in until you feel your stretched-out leg’s calf getting tight. Hold on to each side for 20 to 30 seconds.
Just be careful not to bend the back knee or lift the heel off the ground, as this will make the stretch less effective. Ankle movement got better for one of my clients after she added this to her practice. This helped her when she ran and danced.
2. Ease Hip Tension with a Hip Flexor Stretch
As you begin, spring forward with one foot and back with the other. Bring your shoulders up and your hips down to the ground. Gently press your hips forward to feel the stretch in the front of your back leg. Two 20-second holds on each side.
As you stand on your back leg, be careful not to tighten your hips. This will put extra stress on your lower back. A person who had lower back pain from sitting down felt better after doing this stretch every day.
3. Keep Your Quads Flexible
Keep your knees together and your feet hip-width apart. Grab one ankle behind you with one hand and pull it towards your hips. Hold each side for about 30 seconds. Don’t let your knees spread out or arch your back too much.
One of my clients who runs long distances said this stretch helped them loosen up and keep their knees from hurting.
4. Soothe Your Lower Back
To loosen up those areas, lie on your back and pull your knees up to your chest. Then, rock gently from side to side. Do this for 30 seconds, then do it again if you need to.
Do not jerk or overdo your knees too quickly; that can make them hurt more. When one of my clients who worked at a desk for years added this stretch to his routine, especially before bed, it helped his lower back pain a lot.
5. Release Your Glutes
Spread your legs apart and lie on your back. Bend one knee and cross one ankle over the other hip to make a figure-four shape. Now, pull the leg that isn’t crossed toward your chest until you feel a nice stretch in the glute of the crossed leg. Hold for as long as you can, then switch sides.
You can make the stretch less effective if you pull too hard or don’t keep your back flat on the floor.
6. Ease Upper Back Tension
Hold out one arm straight out in front of you at shoulder height. With the other hand, gently pull that arm across your chest, just above the elbow. Hold for one minute, then switch sides. This stretch helped a client who spent hours at her desk with pain in her upper back and bad balance in general. If you pull too hard or tense up your shoulders, it might not work as well.
7. Care for Your Shoulders
To begin, hold out one arm straight out in front of you at shoulder height. With the other hand, slowly pull that arm across your body just above the elbow. Once you’ve done that, switch sides. It can help loosen up stiff shoulders and make them more flexible. If you pull too hard or tense up your shoulders, it might not work as well.
8. Open Your Hips with a Butterfly Stretch
Place your feet together and bend your knees outward as you sit on the floor. Keep your back straight and hold on to those feet with both hands. Press your knees toward the floor. You won’t feel good if you round your back or push your knees down too far.
9. Stretch Those Hamstrings
Lay down on the ground and stretch your legs out in front of you. As you breathe in, stretch your spine. As you breathe out, bend at the hips and reach for your feet while keeping your back straight. If you round too much or push yourself forward, you might hurt something.
10. Release Upper Body Tension
Get down on all fours with your knees under your hips and your hands under your shoulders. Slide your right arm under your left arm and bring your right shoulder or ear down to the floor while you reach your left arm out in front of you. Hold, and then do the other side again. Don’t let your shoulders drop or keep your hips straight, as this could make the exercise less effective overall.
Stick to Your Comfort Zone
Don’t go too far with each stretch. Stay in your comfort zone. If you’re not very open, make the changes that are recommended. If you’re already good at these, try the progressive forms to make the stretch deeper.
The important thing is to keep doing these stretches. If you do them regularly, you should feel better in your daily life and be able to move around more easily. Also, if you liked this one, don’t miss these 100 foods that are the worst for you.