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New In 90 is owned by  Apex Media Ltd. Willow Cottage, Silchester Road, Little London, Tadley. RG26 5EP.

The New In 90 Team and a small group of dedicated experts on a crusade to junk fad diets and gym crazes and get people fit and healthy by adapting their daily habits and routines for long term success.

For more information click here.

It’s always good to keep your body flexible and supple but, as you grow older, it becomes more important than ever.

And now that we’re all staying at home, stretching should become part of our daily routines – and you don’t have to become a yoga master to benefit!

Studies have shown that with age, flexibility decreases by up to 50 percent in some joints and ligaments, tendons and muscles lose their elasticity. Since this decrease is very gradual, we tend not to notice it and then one day we’ll reach for something or bend down and – ouch!

You might think that it’s too late to do anything about it but the good news is that it’s never too late to start – provided you take it easy and slow to begin with.

So, whatever your age or situation, here’s 9 really easy stretches to incorporate into your day.

There’s no need to change into special gear to do them (although it helps if you’re wearing loose and comfortable clothing) and there’s no need to do them all together.

Just make sure you do them all once or twice during the day.

Note: As with any exercise, if in any doubt, seek medical advice before starting and always stop immediately if you feel pain or discomfort.

If you find this Guide useful and want to know more about getting permanent control of your eating and fitness habits, then one of the New In 90 Programs will show you exactly what you need to do (and why).
They’ve been specially designed for people who feel they should lose some weight and exercise more to get in better shape (both physically AND mentally) for the LONG TERM. The Programs don’t promise instant results but they will definitely get you to where YOU want to be.
No diets, no gyms, no monthly subs – just long term results.

1 Standing posture

As we get older, our shoulders tend to drop forward, rounding the back and dropping the neck and head forward – leading to a stoop. This really important routine is not so much a stretch as a re-alignment of the back, shoulders and tummy and you can practice it pretty much anywhere and anytime.

So, stand tall, shoulders right back, tummy in and hold for a count of 5 (keep breathing normally). Roll the shoulders slowly at the same time and you’ll feel the tension melt away. Get in the habit of doing this as often as possible.

Look at the difference in the pictures – which image looks fittest?

Great for: Back, shoulders and all-round body-alignment.

2 Sitting posture

Like standing properly, it’s crucial you develop a good sitting posture – particularly important if you spend a lot of time sitting at a desk.

So, whenever you’re sitting down, make sure the small of your back is pressed against the base of the chair upright, your shoulders are back and your head tall. Gently pull in your tummy muscles and turn your head from side to side as far as it will go as well for extra effect.

You probably won’t be able to hold this position for that long and may slump back down again. The key thing is to recover your posture as soon as you can and pretty quickly you’ll be used to this new position.

Maintaining a good posture, whether sitting or standing is a great way to stop rounded shoulders, and can really help with back and neck aches.

Great for: Back, shoulders and all-round body-alignment.

3 Quad stretch

The quads are the large muscles in front of your leg between the hip and knee and, if they’re tight, it may well cause lack of mobility as well as lower back and knee issues.

Lie on your front (on a carpet or rug if possible – but make sure the floor is firm), reach round with one hand and grab a foot. Gently pull the heel towards your butt as shown. Never jerk the stretch and stop when you feel sufficient tension in your quad and knee. Hold for a count of 10 and repeat on the other leg.

The key thing with stretches is to feel them, not so it hurts of course but sufficiently to actual stretch the target muscles.

Great for: Leg flexibility and mobility, relief from knee and back discomfort. 

4 Inner thigh stretch

The muscles of your inner thigh and groin are used every time you walk, turn or bend and play a key role in keeping you balanced, stable and moving safely. Keeping them stretched and supple improves mobility, flexibility and improves balance and posture.

Sit comfortably on a firm surface and put your heels together as shown. Using your forearms, gently push down until you feel the stretch in your groin and inner thigh. Don’t jerk and don’t push down hard. Stop immediately if you feel pain or discomfort.

Great for: Flexibility, mobility and balance.

5 Hamstring stretch

The hamstrings run along the back of the thigh and tighten with lack of mobility and age. Tight hamstrings are also a cause of lower back pain and make it much more difficult to bend down and move about.

The good news is that hamstrings can be stretched quite easily but NOT quickly – it’s good to do little and often for best results.

Sit on the floor with one leg bent up and the other flat on the ground as shown. Gently move forward and lower the bent leg until you feel the stretch in the back of the flat leg. Keep your back straight. Go as far you comfortably can and then hold for a count of 10. Repeat on the other leg.

Remember, never “bounce” into a stretch but you have to feel it in the focused area for it to have an effect.

Great for: Flexibility, mobility and relief of lower back pain.

6 Calf stretch

Tight calf muscles can cause ankle and knee problems and may impair flexibility and mobility.

Stand on a shallow step as shown (if necessary hold onto a post or banister for support – but not help) and stretch one calf after the other. Hold each stretch for a count of 10 and repeat.

Great for: Flexibility, mobility and can ease ankle and knee pain.

7 Hips, butt and lower back stretch (part 1)

A tightening of the large muscles around your butt can cause real problems for mobility and lower back pain.

Lie comfortably on your back and pull one knee up to your chest slowly. Squeeze as tightly as you can without causing any discomfort but you should feel your muscles around your lower back and butt stretch. Keep the squeeze on for a count of 10 and then repeat with the other leg, breathing normally throughout.

Great for: Lower back, butt and knees.

8 Hips, butt and lower back stretch (part 2)

This time, try and pull both knees up to your chest at the same time and squeeze for a count of 10.

Relax and then repeat.

Great for: Lower back, butt and knees.

9 Hips, back and tummy stretch

Support your top half with your arms, head back and let your hips drop. Feel a stretch in your tummy and hip muscles and your back muscles relax. Tilt your head gently back to increase the stretch.

Hold the position for a count of 10, then relax and repeat. Breathe normally throughout and stop immediately if you feel discomfort.

This is also a good exercise for strengthening your arms and shoulders.

Great for: Lower back, arms and tummy.

Like with any exercises or stretches, you can make it as hard, or as easy as you like depending on your age, fitness and health. But do these stretches as regularly as you can and you’ll soon start to notice the difference with increased flexibility and mobility and reduced joint and back aches and niggles.

The key thing, however, is to start the exercise and activity habit, even if it is just with one or two stretches when you first get up and just before you go to bed.

Remember, the most effective exercises are the ones you do just by starting!

Stay well,

The New In 90 Team

See how The New In 90 Program and The Stepping Stone Program can help YOU lose weight and get fit for the LONG TERM –

Visit our homepage www.newin90.co.uk

If you find this Guide useful and want to know more about getting permanent control of your eating and fitness habits, then one of the New In 90 Programs will show you exactly what you need to do (and why).
They’ve been specially designed for people who feel they should lose some weight and exercise more to get in better shape (both physically AND mentally) for the LONG TERM. The Programs don’t promise instant results but they will definitely get you to where YOU want to be.
No diets, no gyms, no monthly subs – just long term results.

Any questions or comments? Please contact us.

e: admin@newin90.co.uk

t: 01256 889667

New In 90 is owned by  Apex Media Ltd. Willow Cottage, Silchester Road, Little London, Tadley. RG26 5EP.

The New In 90 Team and a small group of dedicated experts on a crusade to junk fad diets and gym crazes and get people fit and healthy by adapting their daily habits and routines for long term success.

For more information click here.

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