Forget how many candles were on your last cake. You can knock years off your body's age simply by stretching.
Tightening up is a normal part of getting older, but when you get cranky aches and pains
just trying to touch your toes (or anything below the knees, quite
frankly), it's time to fight back. For inspiration, check out all the 80-year-old yoga role models on Instagram who look and feel amazing, thanks to flexibility training.
And know that stretching can help keep you injury-free, because supple
muscles are better able to absorb stress, easing strain on your joints.
[post_ads]Boost your flex appeal with dynamic stretches like these moves from Davey Fisher,
a certified fitness instructor at the Ranch wellness retreats in
California. They're different from those touch-your-toes-and-hold
exercises you did in gym class. Instead, these improve flexibility with multiple repetitions of fluid movements, slowly increasing range of motion with each rep. Call it your new anti-aging prescription — and unlike that cream you slather on nightly, this one's free.
Knee Hug
Targets: butt and hamstrings
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Stand
with your feet together, then lift right leg and use arms to pull knee
into chest. Hold for a moment as you continue to pull the knee in.
Release and switch sides. Repeat 10 times on each side. Lean back for an
added stretch while you bring your knee in.
Leg Swing
Targets: hips and hamstrings
A:
Stand with feet together, right hand resting lightly on a tall stool or
countertop, and left arm at side. Shift weight to right foot and,
without bending your knee, swing left leg in front of you as high as you
can go. Keep your leg as straight as possible while you swing it.
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B:
Maintain the momentum of the swing as you bring leg back behind you.
Repeat the full front-to-back swing motion 10 times, then switch legs.
Repeat twice more on both sides. Make this your go-to move for loosening
up tight hips.
Butterfly Squat
Targets: pelvic area, including inner thighs
Stand
with feet wider than shoulder width, toes turned out. Lower into a
squat, then use your elbows to push knees outward. Hold for three
counts, then push through heels to return to start position. Repeat 10
times. Step feet farther apart if you have trouble getting into a low
squat.
Quad Kickback
Targets: quadriceps and hip flexors
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Stand
with feet close together, and kick left foot behind you. Balancing on
right leg, pull left foot toward butt with your left hand. Hold for
three counts, then release and switch sides. Repeat 10 times on each
side. Foot doesn't reach your butt? You'll still get a good stretch.
Back Stretch
Targets: rib cage, upper and middle back, and core
Lie
on the floor, supporting yourself on forearms, then clasp hands
together. Keeping hips and knees on the floor, push through forearms to
slightly lift chest. Lengthen through the torso and press shoulders
downward while raising neck upward. Hold for five to 10 counts, then
slowly return to start position. Repeat four times.
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Try
to create as much space as possible between your collar bone and ears.
Your spine has a natural S curve. Sitting can bend it out of shape, but
this move helps to realign you.
Spine Twist
Targets: chest, upper and middle back, core, and outer hips
A:
Lie on your left side with legs stacked, knees bent at 90 degrees, and
arms extended out together on the floor at shoulder level. Don't let
your knees drift apart as you rotate your arm.
B: Lift right arm up and slowly roll torso to the right, keeping knees
in place and right arm level with shoulder. Return to start position and
repeat 10 times, then switch sides. Reach as far as you can comfortably
go. With practice, you'll get your arm closer to the floor.
More:
- 11 Things Moms Who've Had an Unmedicated Childbirth Want You to Know
- The Best Ways to Beat Pain (That You've Never Tried)
