Limber up with an easy stretching routine you can do everyday, for free and from home!
Do you creak getting out of bed in the morning? Groan when rising up from the sofa? If you often have aches, pains and body stiffness, it could be a sign that you’re not stretching enough. ‘If we rarely stretch, our muscles become shortened and tight, reducing flexibility, limiting range of motion and increasing the risk of injury,’ says fitness trainer Stef Williams, founder of the WeGlow app*. ‘Regular stretching can help you handle the day-to-day physical demands of life and also combat long periods of time spent sitting – reducing the risk of problems, such as lower back pain.’ Plus, it’s all the more crucial for women as we get older, when muscles and joints weaken and blood flow through the body slows down.
Tips for better stretches
Stretching is a low-risk form of movement but there are a few things to be mindful of, says Stef.
✣ Warm up muscles before stretching to improve what you get out of a session. A five-to 10-minute walk is sufficient.
✣ Don’t overdo it! Stretch only to the point of mild discomfort, not pain.
✣ Focus on your breathing. Take deep, controlled breaths when in a stretch; inhale through your nose and exhale through your mouth.
✣ Be consistent. As with any exercise, practice equals progress, so stick with it!
THE MOVES
Ready to improve your flexibility? Make this simple stretching session a part of your routine – aim to do it daily, or at least two to three times a week, and you’ll soon feel more supple.
❱ Chest opener
GREAT FOR releasing stress-related tension from your upper body.
✣ Stand tall with feet shoulder-width apart.
✣ Raise your arms to chest height and extend them back as far as is comfortable, palms facing forward.
✣ Using your stomach muscles, keep your torso still and hold the stretch for 10 seconds, then lower your arms and repeat twice more.
❱ Overhead reach
GREAT FOR mobilising the shoulder joint and reducing back stiffness.
✣ Stand tall with feet shoulder-width apart.
✣ Lift your right arm up above your head, then bend at the elbow and reach down to the top of your spine.
✣ With your left hand, gently push your right elbow
