The Simple Exercise You Should Be Doing Every Morning For Better Flexibility Over 40, According To A Professional Trainer

This story is written by a NASM certified personal trainer and performance coach, Keith Hodgesfounder of Mind in muscle training In Los Angeles.

As we age, we gradually begin to lose our flexibility, especially during adulthood. Why is this? The aging process is natural and our skin begins to lose its elasticity. Our bones and soft tissues also degenerate. This may be due to leading a less active lifestyle, not working on our flexibility, dehydration, and unhealthy eating habits. Over time this will lead to muscle imbalances resulting in poor posture. Postural imbalances can lead to chronic pain, which unfortunately can lead to the use of pain relievers for some. However, we can slow down the aging process and gradually increase our flexibility as we age. The key is to start incorporating flexibility routines into our lifestyles and maintain consistency in those practices.

Exercises that improve flexibility

Yoga

Yoga practices are designed to increase your flexibility and strength. When done consistently, you can start to see an improvement in your flexibility and strength while holding the poses.

pilates

Pilates increases strength, flexibility (passive range of motion), and mobility (active range of motion). The ability to move freely decreases with age mainly due to lack of joint mobility. Pilates allows you to increase mobility (usable range of motion) in your muscles and joints.

Dynamic Stretch

Dynamic (pre-workout) stretching is another form of movement-based stretching that helps eliminate muscle tension and loosens joints by working them through full ranges of motion. It’s an amazing way to warm up before your resistance training, running, cycling, etc. It also increases blood circulation, which will help in injury prevention and recovery.

Static stretching (post-workout)

Static stretching is a form of stretching that should be done at the end of your workouts. It involves holding a particular stretch for a period of time while taking slow, controlled breaths. This kick starts the recovery process and allows the soft tissues to relax into a prolonged state. When done consistently, the flexibility will absolutely increase.

Dynamic and static stretches that women over 40 can perform:

The longest span in the world

This one hits every part of your body! Targets hip flexors, glutes, quads, shoulders, pecs, lower back, obliques, and T-spine rotation.

1. Step forward with your left leg in a lunge (or as if you were stepping into a puddle of water).
2. Place both hands firmly on the ground on the inside of your driving leg.
3. Keep your right knee from touching the ground with your knee locked.
4. Keeping your back as flat as possible, reach the ground with your left elbow.
5. Rotate your trunk (twist) towards your left leg and reach for the sky with your left.

Lying Hamstring Distraction

This helps actively lengthen your hamstrings and calves to improve mobility.

1. Lie on your back and raise your right leg toward the sky while leaving the other leg fully extended on the floor.
2. Wrap a resistance band around the ball of your foot (or wrap both hands around your right calf).
3. Contract your quadriceps to create more tension on your hamstring as you pull the band or leg toward your body.
4. Once the position is established, raise the left leg to the height of the right leg and slowly lower it to the starting position.

Quad wall stretch

This is great for tight hip flexors and quads. Limited hip extension is the main cause of IT band syndrome.

1. With your back to the wall, kneel on a yoga mat or pillow.
2. Raise your right leg and place one of your legs against the wall.
3. Place the other leg flat on the floor keeping the shin vertical.
4. Hold this position for at least 30 seconds before switching sides.

Lying glute stretch

This helps reduce tension in the buttocks.

1. Lie on your back, with your feet flat on the floor and your knees bent.
2. Take your left leg slightly below the knee and place it in front of your right knee.
3. If possible, pull your left leg toward your chest.
4. If you feel no knee discomfort, feel free to take your left hand and push your left knee forward for a deeper stretch.
5. Hold this position for at least 30 seconds before switching sides.

Toe touch with crossed feet

This helps relieve tension along the outside of the leg along with the hamstrings and lower back.

1. Standing with your legs hip-width apart, cross your right foot over your left foot.
2. Inhale as you extend your arms above your head.
3. Make sure your knees are slightly bent and exhale as you rotate (bend) your hips and reach toward your toes.
4. Lengthen your neck and spine as much as possible.
5. Hold this position for at least 30 seconds before switching sides.