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Flexibility is often overlooked in fitness routines, but it becomes increasingly important as we age. Staying flexible not only improves posture and mobility but also helps prevent injuries and enhances overall quality of life. Incorporating simple stretches into your daily routine can make a significant difference in maintaining your body’s agility and range of motion.
Whether you’re starting your day or unwinding after work, a few targeted stretches can keep your muscles limber and joints healthy. But which stretches are most effective? An expert weighs in on the best practices to stay flexible as you age.
Dr Vajalla Shravani, chief fitness consultant and Pilates trainer at Tone30 Pilates, says, “Stretching is not just about feeling good; it involves physiological processes that enhance muscle function, joint mobility, and overall physical well-being.”
She adds that stretching improves muscle elasticity by elongating the muscle-tendon unit, enhancing flexibility, and reducing stiffness. It activates mechanoreceptors to help muscles relax, lowering injury risks and easing movement. “Stretching also boosts circulation, aiding recovery by delivering oxygen and nutrients while flushing out waste products. Regular stretching promotes joint health by stimulating synovial fluid production, preventing stiffness. For older adults or those with limited mobility, stretching should be gradual and pain-free, with support tools used for proper alignment,” she states.
| Stretch | How It Works | Science |
|---|---|---|
| 1. Cat-Cow Stretch (Spinal Flexibility) | This dynamic stretch involves spinal flexion (rounding the back) and extension (arching the back), which increases the range of motion in the vertebrae and improves intervertebral disc hydration. | The controlled movement of the spine stimulates synovial fluid production in the vertebral joints, reducing stiffness and improving joint health. It also activates the deep stabilising muscles of the core, such as the transverse abdominis, promoting better posture and reducing strain on the lower back. |
| 2. Seated Forward Bend (Hamstrings and Lower Back) | This stretch targets the hamstrings, lower back, and calves by elongating the posterior chain muscles. It helps counteract the shortening of these muscles caused by prolonged sitting. | Stretching the hamstrings improves flexibility and reduces tension in the lumbar spine by decreasing posterior pelvic tilt. Research published in the Journal of Bodywork and Movement Therapies shows that hamstring flexibility directly correlates with reduced risk of lower back pain. |
| 3. Chest Opener Stretch (Posture Correction) | By stretching the pectoral muscles and opening up the chest, this movement counterbalances the forward-shoulder posture commonly caused by desk work and screen use. | Tight pectoral muscles pull the shoulders forward, leading to rounded shoulders and upper back discomfort. Stretching these muscles restores alignment by relaxing the tension. Chest stretches increase blood flow to the upper body, improving oxygen delivery to fatigued muscles. |
| 4. Hip Flexor Stretch (Hip Mobility) | The hip flexor stretch elongates the iliopsoas, a group of muscles responsible for lifting the thighs. Tight hip flexors are common due to extended periods of sitting. | When the iliopsoas becomes shortened, it pulls on the lumbar spine, leading to lower back discomfort. Stretching reduces this strain, realigning the pelvis and improving posture. Research in Sports Medicine indicates that increasing hip flexor flexibility can enhance walking stride length and balance, which are crucial as we age. |
| 5. Standing Side Stretch (Lateral Flexibility) | This stretch targets the obliques and intercostal muscles, which are essential for lateral trunk mobility and stability. | Side stretches elongate the muscles along the rib cage, improving thoracic spine mobility and breathing capacity. The obliques play a significant role in core stabilisation. Stretching them improves balance and prevents compensatory movements that could lead to injury. |
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
