3 Simple Stretches To Improve Flexibility Over 40, According To Personal Trainers

stretching your muscles It’s always important, but it becomes especially essential as you get older and naturally lose some of its flexibility. If you’re looking to stay limber in midlife, stretching every morning is a great way to do it. As a certified trainer and founder of runstreet Marnie Kunz She tells us, “It’s important to stretch when you’re over 40 because it helps you maintain mobility and improve the range of motion in your joints. Our muscles tighten and lose range of motion when we sit or stand in the same position for too long and, combined with past injuries that cause muscles to tighten and limit range of motion, this can impede our movement and ability. to do daily activities. activities as we get older.

We caught up with Kunz to learn more about the importance of stretching and to discover his top options to try each morning. Below are three of the best stretches to increase flexibility and reduce risk of injury as you age: shoulder rolls, trunk twists, and quad stretches.

READ MORE:

4 Morning Stretches You Should Do to Improve Muscle Tone After 50, According to Experts

3 Trainer-Approved Home Exercises to Get Rid of Belly Fat After 40

1. Shoulder rolls

If it’s flexibility in your arms you’re after, Kunz says a few simple shoulder rolls might do the trick. “Shoulder rolls help increase range of motion in your upper back and arms,” he explains.

Fortunately, completing this stretch is as easy as it sounds: all you have to do is lift your shoulders and roll forward for 10 repetitions. After that, change direction by turning them back for 10 more. It’s as simple as that, and it can make all the difference in how your arms and shoulders feel throughout the day!

2. Trunk twists

Flexibility in your lower back is just as important as flexibility in your arms and legs, so Kunz recommends doing a few trunk twists every day. “These help prevent low back pain and sciatic nerve pain,” he tells us. Nice!

Here’s how to do it: First, start by sitting on the floor with your legs in front of you. Kunz says that you should “cross your right foot over your left leg so that your foot rests on the ground.” Then turn your upper body to the right and rest your left arm on the outside of your right knee. “Twist your upper body and push against your knee until you feel your butt stretch,” he says, noting that you should hold this pose for 20 seconds before repeating it on the other side.

3. Quad stretches

If you often feel inflexible when sitting or standing, it’s time to start stretching your quads. Kunz tells us that quad stretches “are important to keep them limber.” They can make a big difference!

This stretch is pretty simple: all you need is yourself and a wall. “To do a quad stretch, stand facing a wall with your hand on the wall for support,” Kunz says. “Bend one knee and bring your foot toward your butt, holding the top of your foot with one hand.” You must stay like this for 20 seconds before moving on to the next stage. Easy peasy!

So there you have it: three simple stretches to promote flexibility throughout the day. They take virtually no time, require no equipment, and can keep you comfortable, so why not make them a part of your morning routine? We know we will!

READ MORE:

The best quick Pilates workouts to strengthen your core and shed fat on your sides after 50