Stretching is often overlooked in favor of aerobic and strength training, but it is extremely important for improving flexibility and building strength.
GB News shows you which moves to add to your routine if you’re over 40 and why Pilates is the training plan you should follow.
The best stretch
Calum Fraser, physiotherapist and CEO of Bodytone Pilates Studio, said Pilates training and stretching were the most effective ways to keep the body healthy.
He told GB News: “Maintaining strength and flexibility as you age is essential for your overall health and athletic ability. For people over 50, Pilates is a great, low-impact form of exercise that emphasises flexibility and core strength.”
You can incorporate calf raises into your training.
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“The primary goal of Pilates is to improve posture, restore mobility, increase strength and flexibility, and promote stability and balance – all of which gradually decline as we age.”
He highlighted two moves in particular that people over 50 should incorporate into their daily routines, which can be done at home or at the gym.
Mermaid Side Stretch
The Mermaid Side Stretch is a great Pilates mat exercise that stretches the sides of the body and supports spinal health in older adults. This exercise primarily targets the inner thighs, spine, shoulders and obliques.
advantage
“Open the sides of your body: This helps protect your lungs and improves deep breathing by stretching the muscles between your ribs and pelvis.
“Disc Hydration: Keeping the discs hydrated helps slow the rate of wear and tear on the vertebrae and spine.
“Relieves lower back pain: Increasing thoracic mobility and oblique strength improves overall core stability and reduces lower back pain.”
Wall Angel
Wall Angels aim to increase upper body mobility, which has a positive impact on shoulder health and posture.
advantage
“Relieve Back Discomfort: Promotes proper upper body posture and mobility.
“Improved alignment and posture: Strengthening your shoulder and upper back muscles helps you maintain good posture.
“Improve shoulder function: This exercise strengthens the scapular muscles. By actively engaging these muscles, you maintain scapular stability, which is important for maintaining shoulder health and avoiding typical shoulder problems that occur with age.”
Joy Puleo, director of education at Balanced Body, also extolled the benefits of Pilates and detailed a 20-minute workout for those who want to devote more time to their session.
She told GB News: “This simple 20-minute Pilates-inspired exercise is designed to combat the harmful effects of sitting, improve posture and balance, increase flexibility and circulation, and boost overall health and vitality. It can be done standing at your desk or in a small space.”
20 Minute Pilates Plan
Heel Raise
“Start in a tall position, then rise onto the balls of your feet. As you lower your heels to the ground, continue to lengthen your body and reach the crown of your head up towards the ceiling. In other words, imagine that you are actually growing taller as you lower your heels to the ground.”
“This not only strengthens your ankles and feet, but also the postural muscles along your spine. After doing this five to eight times, your legs will be strong, your back will be long and you’ll be able to maintain an upright posture.”
Standing Roll Down
“Take a moment in a standing position to take stock. Nod your head and imagine rolling down each vertebrae one by one.
“Roll as far as you are comfortable and stop if you feel any pain in your back. As you roll, imagine tightening and lifting your abdominal muscles to support the front of your spine.
“If the floor is too far away, stand close to a desk and roll your hands until you can reach the desk supports. Once you can reach the desk, try something lower, like the seat of a chair, and finally reach down to the floor.
“To reverse the position, plant your feet firmly on the ground and begin to curl your spine up. As you come up, imagine stacking one vertebra on top of the one below it. Three to five should be enough.”
Leg stretches
“Keep these stretches dynamic by keeping the movement constant. Repeat as needed.”
“Hamstrings (back of thighs): From a roll-down position, bend your knees and bring your thighs in towards your chest, as close as you can. From this position, straighten your legs while bringing your chest as close as you can towards your thighs.
“Adductors (inner thighs): Stand with your feet wider than hip-width apart and place your hands on a counter, table, or desk. Bend your knees and shift your weight onto one foot. Straighten your other leg. You should feel a stretch in this leg. Repeat on the other side.”
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Squats are a great way to increase flexibility and build muscle.
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“Abductors (outer thighs): Stand sideways at a desk. For a deeper stretch, standing under a doorway is a great option. Stand sideways facing a table or doorframe. Cross your right foot in front of your left ankle.
“Place your left hand on a table or grab a doorframe. Bend to the left, stretching your right arm over your head. If you’re in a doorframe, grab the frame while focusing on stretching your right hip.”
Standing Reach and Extension
“Stand upright, extend your arms out to the sides and raise them over your head, lengthening your spine and reaching toward the ceiling. Then lower your arms, bend your knees, arch your spine and relax. Repeat.”
Squats and lunges
“These fitness fundamentals are great for building leg strength and strengthening your pelvic floor.
Squat
“Narrow: Stand with your feet hip-width or slightly wider and parallel.
“Bend your hips, knees and ankles into a squat position. Keeping your spine straight, lean your torso over your thighs. At the bottom of the squat, you should feel your quadriceps and hamstrings engaged and your weight balanced evenly over your feet.”
“Wide: Place your feet wider than hips and angle them slightly outward. Spreading your feet wider will allow you to go further down. Repeat 10 times, holding the position on the last rep and counting slowly to 10. You can also pulse in a squat position. Try lifting your heels as you pulse. Wow, you can feel your quads burning.”
Lunge
“Do 10 consecutive repetitions of each lunge and you’ll build strength and muscle balance in no time.”
Focus on the hind legs
“Alternate legs, stretching one leg forward and the other behind you. Keep your torso upright and your spine straight. Bend both knees into a lunge position. Your back knee should be directly under your pelvis, and you should form a straight line from your head to your torso and knees.”
“For support, place one hand on the desk as you come into a lunge. Just a little contact will help you lower yourself deeper with control and balance.”
Front leg focus
“Stand up straight with your weight evenly distributed on both feet. Step one foot forward and bend your knee into a lunge position. Keeping your back leg straight, lean your body forward over your lunge leg.
“Starting in a standing position, step your right foot out to the side and your left foot back. Bend both knees and lower into a side step lunge position. Stand up to return to starting position and repeat on the other side.”
Countertop Push Ups
“Place your hands on the desk and step back until your body forms a long diagonal. Bend and straighten your arms. As you bend your arms, you lower yourself toward the desk, and as you straighten your arms, you return yourself to the starting position.”
“Your arms work hard, but your back and core need to be engaged to support your spine, and your legs need to be active to support your lower body. Ten repetitions is all you need.”
Looking for more fitness advice? Check out GB News’ guide to the best 15-minute workout plans to burn fat. Or the best plans to tone your legs.
