Do these 5 simple stretches daily to ‘age healthily’, coaches say
Longevity. Like improving the make-up of your microbiome and achieving skin that’s lit from within, it’s a worthy goal – and the wellness industry knows it. It’s the reason you’ll see the word plastered over everything from supplements to skincare. But here’s the thing that those in the business of bodies have always known: there’s a way to lengthen your healthspan that you can do anywhere, at any time, without parting with a penny.
Why is mobility important?
‘Stretching can help you maintain your mobility, and it’s an important piece of ageing [healthily] and promoting longevity,’ PT Rachel Tavel tells Women's Health US. While total-body stretching is key, the shoulders in particular deserve your attention. Too much, or too little, activity in the shoulders causes tension in this area; but that can also result from stress, which causes you to tense up your muscles, especially the traps – the muscles at the back of the neck and shoulders. (Ever hear that you’re carrying the weight of the world on your shoulders?)
Counteracting this ache is even more important as you age; shoulder mobility tends to decrease as you get older, likely due to a loss of the synovial fluid – the egg-white-like liquid that lubricates and cushions the ends of your bones in the joints – as well as thinning cartilage and ligaments, which can cause joints to stiffen. That we tend to move less and sit more as we tick off the years only exacerbates the stress on the neck and shoulder joint, says Sabrina M Strickland, an orthopedic surgeon and sports medicine doctor at the Hospital for Special Surgery in New York, adding that overworking the joint can also contribute to stiffness, with those who repetitively throw or swing things (golf clubs, tennis rackets) most prone to tightness.
One way to get relief is to add shoulder and core-strengthening exercises to your workouts consistently. (Think: upright and bent-over rows, overhead presses, and front and lateral raises for the shoulders, and planks and bird-dogs for your core.) Just be sure to balance your workouts with proper warm-ups and cooldowns and avoid overloading your shoulders with heavy weights too quickly. Outside the gym, focus on maintaining good posture and taking breaks throughout the day to move around, especially if you spend a lot of time sitting at a desk, driving, or looking down at your phone or computer – along with the exercises on the following pages. You can thank us later (much later).
5 best longevity stretches
Pick one or two moves from this upper-body stretch list and work them into bite-size sessions throughout the day (yes, you can do them at your desk). You can also do the first three dynamic stretches as part of an upper-body workout warm-up. For a full stretch routine, perform each one for the duration or number of reps indicated, then repeat for four total rounds.
1. Arm swings
‘This dynamic stretch is a great shoulder opener, loosening up the entire upper body, from your upper back to your fingertips, with one simple and invigorating movement,’ says Tavel. ‘It’s a great place to start for any upper-body workout.’
How to: Keeping shoulders down and core engaged, bring your arms up and around in medium-size circles. After about 30 seconds, reverse direction. That’s 1 set.
2. Thread the needle
‘This exercise is strengthening – hello, triceps – while stretching the arms and promoting rotational mobility throughout the thoracic spine, arms, and shoulders,’ says Tavel.
How to: From all fours, lift your right arm toward ceiling, then lower it to 'thread the needle' in-between left hand and knee, dropping right shoulder to floor. Hold the position for 30 to 60 seconds, then repeat on other side for 1 set.
3. Downward dog
‘While this is thought of as a lower-body stretch, it’s actually a great way to stretch the arms and shoulders without isolating them, because real movements in life rarely isolate one part of the body,’ says Tavel.
How to: From an all-fours position, tuck your toes and lift your hips into air, so your body forms an upside-down ‘V’ shape. Hold isometrically or pedal through your feet for about 60 seconds for 1 set.
4. Behind-the-back stretch
‘This static stretch is one of my favourite ways to open the chest, target the arms and shoulders – particularly the biceps and pecs – and counter the positions in which we spend most of the day,’ says Tavel. ‘Do it regularly now and it will pay off in the short- and long-term.’
How to: With your hands clasped behind your back,you’re your shoulder blades come together and reach your hands out behind you. Hold for 30 to 60 seconds. Repeat 2 or 3 times. That’s 1 set.
5. Child’s pose
‘This is a particularly calming stretch,’ says Tavel. ‘I like to add a slight rotation, reaching the hands right and then left for at least a 10-second hold on each side to increase the intensity.’
How to: From a kneeling position, rest your bum on your heels, knees slightly wider than torso. Walk your arms out in front of you, lower your stomach onto your thighs, and rest forehead on the floor. Hold for at least 60 seconds for 1 set.
Who should avoid these stretches?
If you’re dealing with shoulder pain or you’ve experienced shoulder issues in the past, see your GP or a physio before adding these stretches to your routine.
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