Stiff joints and tight muscles tend to come hand in hand with getting older, but it doesn’t have to be that way! In fact, a few daily stretches might be the only thing you need to achieve a whole new level of flexibility, improve your balance and even strengthen your muscles.
As the days get cooler, it’s super important to warm up before stretching to make sure you don’t pull too hard on any of your muscles. You should also avoid bouncing or holding your breath, and always remember that stretching should be gentle and if you feel any kind of pain, listen to your body and stop right away!
Lower back stretch
- Lie on your back with your legs together, knees bent and arms in a T-shape flat on the floor.
- Keep knees together and bent as you slowly lower to one side as far as you comfortably can while keeping your head still. Hold for 10 to 30 seconds.
- Continue alternating sides for at least three times on each side.
Hamstring stretch
- Sit sideways on a bench or on two chairs pushed together with your back straight and one leg stretched out with your toes pointing up. Keep the other foot flat on the ground.
- If you don’t feel a stretch yet, lean forward from the hips and slide your arms down towards your foot until you feel it. Hold for 10 to 30 seconds.
- Repeat on other side and alternate at least three times.