As you age, you may find it more difficult to keep your muscles flexible and mobile. Luckily, adding some simple stretches to your daily routine can be a great way to help your body stay agile and comfortable. When you regularly stretch in order to keep your mobility in good shape, you can decrease your risk of injuries, release tension, strengthen your joints, and even improve your posture.
To discover a few of the best ways you can reap all of those benefits with some easy stretches, we spoke to personal trainer Mary Sabat. She told us that neck stretches, shoulder stretches, and spinal twists are three great ways to go every morning. Find all the details below!
1. Neck Stretches
If you frequently struggle with a stiff neck, taking some time to stretch every morning can be one great solution. "Neck stretches help improve flexibility and reduce stiffness in the neck and upper back area," Sabat says. "They also alleviate tension and can prevent headaches caused by muscle tightness." Amazing! Here's one good method from her:
1. Sit or stand with a straight back and shoulders relaxed.
2. Slowly tilt your head to the right, bringing your ear towards your shoulder. Hold for 15-30 seconds.
3. Return to the center and repeat the stretch on the left side.
4. Next, gently tilt your head forward, trying to bring your chin towards your chest. Hold for 15-30 seconds.
5. Finally, tilt your head backward, looking up towards the ceiling. Hold for 15-30 seconds.
Repeat the entire sequence 2-3 times.
2. Shoulder Stretch
Stiffness in your shoulders? Time to stretch 'em! Sabat offers a stretch that "targets the shoulder and rotator cuff muscles, promoting increased range of motion in the shoulders and reducing the risk of shoulder injuries or pain." Find her instructions below.
1. Stand with your feet shoulder-width apart.
2. Lift your right arm to shoulder level in front of you.
3. Bring your left hand up to your right elbow and gently pull the right arm across your chest.
4. Hold for 15-30 seconds, feeling the stretch in your right shoulder.
5. Repeat on the other side, bringing your left arm to shoulder level and using your right hand to pull it across your chest.
Repeat the stretch on each side 2-3 times.
3. Spinal Twist
Mobility in your spine is integral to the comfort and safety of your entire body. According to Sabat, "the spinal twist helps maintain and enhance spinal flexibility, which is crucial for overall mobility. It also stretches the muscles around the spine, providing relief from lower back pain and enhancing torso flexibility." Below are her instructions for an effective spinal twist.
1. Sit on the edge of a chair with your feet flat on the floor and your back straight.
2. Slowly twist your upper body to the right, using the back of the chair for support, and place your left hand on your right knee.
3. Hold the twist for 15-30 seconds while keeping your spine tall.
4. Release and repeat the twist on the other side, placing your right hand on your left knee.
Perform the twist 2-3 times on each side.
So, there you have it! Keeping your body mobile and flexible over 50 can be simple when you add these stretches to your morning routine. While you're at it, make sure to follow all of these morning habits for optimal wellness. Your body will thank you!
READ MORE: How To Boost Your Metabolism Over 50, According To Experts
