This story was written by NASM-certified personal trainer and performance coach, Keith Hodges, founder of Mind In Muscle Coaching in Los Angeles.
As we age, we gradually begin to lose our flexibility, especially in adulthood. Why is that? The aging process is natural and our skin starts to lose its elasticity. Our bones and soft tissues also degenerate.
This can be due to a less active lifestyle, inactivity on our bodies, dehydration and unhealthy eating habits. Over time, this will lead to muscle imbalances that lead to poor posture.
Postural imbalance can lead to chronic pain, which unfortunately can lead to the use of pain relievers for some people. However, we can slow down the aging process and gradually increase flexibility as we age. The key is to start integrating flexible habits into our lifestyles and stay consistent in those practices.
Exercises to improve flexibility
Yoga
Practicing yoga is designed to increase your flexibility and strength. With regular practice, you may begin to see improvements in your flexibility and strength as you hold 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 poor joint mobility. Pilates allows you to increase the range of motion (usable range of motion) of your muscles and joints.
Dynamic elongation
Stretching (pre-workout) is another form of motion-based stretching that releases muscle tension and relaxes joints by moving them through the full range of motion. It's a great way to warm up before resistance training, running, cycling, and more. It also increases blood circulation, which helps prevent injury and recovery.
Static stretching (after a workout)
Static stretching is a form of stretching that should be done at the end of your workout. It involves holding a specific stretch for a while while breathing slowly and with control. This kick initiates the healing process and allows the soft tissues to relax into a stretched state. When done consistently, flexibility is absolutely increased.
Static and dynamic stretches that women over 40 can do:
The biggest road in the world
This one touches every part of your body! It targets hip flexors, glutes, quads, shoulders, pecs, lower back, obliques, and spinal rotation in T.
1. Step your left foot forward into a swing (or like you walk through a puddle).
2. Place both hands firmly on the floor inside the leg you are leading.
3. Keep your right knee off the floor with your knee locked.
4. Keeping your back as flat as possible, lower your left elbow.
5. Rotate your trunk (twist) towards your left foot and reach your left hand to the sky.
Lying distractedly
This helps actively stretch the hamstrings and calves for better range of motion.
1. Lie on your back and raise your right leg to the sky while leaving the other leg fully extended on the floor.
2. Place a resistance band around the ball of your foot (or place both hands around your right calf).
3. Contract your quads to add more tension to your hamstrings while pulling the rope or leg toward your body.
4. Once the position has been established, raise your left leg to the height of the right leg and slowly lower it back down to the starting position.
Four-layer stretch wall
This is great for hip crunches and crunches. Limited hip extension is a major cause of IT band syndrome.
1. With your back to the wall, kneel on a yoga mat or pillow.
2. Lift your right leg and place one of your feet against the wall.
3. Place the other leg flat on the floor, keeping the shin upright.
4. Hold this position for at least 30 seconds before switching sides.
Lying down with glutes
This helps relieve tension in the buttocks.
1. Lie on your back, place your feet on the floor and bend your knees.
2. Grasp your left leg slightly below the knee and bring it in front of your right knee.
3. If possible, pull your left leg toward your chest.
4. If there is no discomfort in the knee, feel free to retract your left hand and push the left knee forward for a deeper stretch.
5. Hold this position for at least 30 seconds before switching sides.
Touch your toes with your feet crossed
This helps reduce stress along the legs as well as the hamstrings and lower back.
1. Stand with your feet hip-width apart, crossing your right foot over your left foot.
2. Inhale as you extend your arms overhead.
3. Make sure your knees are slightly bent and exhale while jointing (bending) your hips and reaching toward your toes.
4. Lie down as much as possible.
5. Hold this position for at least 30 seconds before switching sides.
