As you enter your 50s, various changes take place in your body. It could be experiencing more aches and pains or simply moving at a slower pace. This is the perfect time to adjust your self-care routine. Incorporating a simple stretch flow into your morning can make a significant difference in how you navigate movement in your 50s and beyond.

According to Dave Durell from StrengthAfter50.com, many individuals over 50 have observed a decline in flexibility and increased stiffness, especially in the morning after extended periods of inactivity. Commonly, tightness in the hips and lower back is prevalent in the over-50 demographic. By the age of 55, people may experience a reduction of 6 degrees in hip flexibility per decade.

The decrease in flexibility can be attributed to several factors. Aging leads to lower collagen levels, resulting in reduced flexibility of tendons and ligaments surrounding the joints, as Dave explains. Additionally, spinal discs and articular cartilage begin to thin out due to decreased water content. Moreover, the body produces less synovial fluid, which is vital for joint lubrication and function.

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Stretching it out before starting each day is a great step to add to your wellness routine.

“Just as strength training can counteract an age-related decline in muscular strength, a gentle morning stretch routine can fight off the age-related loss of flexibility,” Dave says.

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Before you get started, Dave shares a few key points when it comes to stretching:

1. Hold stretches for 10 to 30 seconds.
2. Perform each movement gently. “Don’t yank your body parts into position for stretching. Slowly and deliberately move into and out of the stretch position,” Dave stresses.
3. When stretching a body part, bring it into a position to a point where the muscle stretch feels good, and hold a steady position for 10 to 30 seconds. You should not bounce.
4. You should never tremble or feel pain. If so, you’re stretching too far. “Reduce the stretch a little until the pain or trembling stops, and hold the stretch in that new position,” Dave advises.

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Supine stretches should be done lying on your back on a floor mat. (You can also use your bed, if necessary).

Double Knee to Chest

1. Bend one knee at a time, holding each shin or behind each knee if you’re unable to reach your shins.
2. Pull your knees in toward your chest by bending at the elbows.
3. Hold the position steadily for 10 to 30 seconds.
4. When complete, return each leg to the mat one at a time.

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Single Knee to Chest

1. Keep your left leg extended on the mat or bed.
2. Bend your right knee, and hold onto that shin with both hands.
3. Pull your right knee in toward your chest by bending your elbows until you feel a nice lower back stretch.
4. Hold the stretch steadily for 10 to 30 seconds.
5. Use control as you extend your left leg, lowering it to the mat or bed.
6. Repeat on the other side.

Hamstring Stretch

1. Keep your left leg extended on the mat or bed.
2. Bend your right knee until your thigh becomes perpendicular to the ground (90-degree hip angle).
3. Hold the back of your thigh with both hands.
4. Make sure your foot stays relaxed as you slowly straighten your knee as far as you’re able to.
5. Hold the stretch for 10 to 30 seconds.
6. Once complete, bend your right knee and gradually bring the leg down to the mat or bed.
7. Repeat on the other side.

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Piriformis Stretch

“The piriformis is a small muscle on the outside of each hip. If it gets tight, it can impinge on your sciatic nerve, causing pain in your hips and legs,” explains Dave.

1. Lie flat on your back.
2. Bend each knee one at a time.
3. Place your feet flat on the workout mat or bed.
4. Bring your right ankle across your left thigh, close to your left knee.
5. Hold the outside of your right knee using both hands, pulling it toward your left hip.
6. Make sure your entire back remains firmly pressed into the floor and your left knee is pointed toward the sky.
7. Feel the stretch on the outside of your right hip as you hold for 10 to 30 seconds.
8. Return to the start and repeat on the other side.

Lower Trunk Rotation

1. Lie flat on the mat.
2. Bend one knee at a time and position your feet flat on the floor or bed, knees and feet together.
3. Keep your shoulders pressed into the mat as you rotate your knees to the right as far as you’re able to.
4. Hold the stretch for 10 to 30 seconds.
5. Gradually return to the start and repeat on the other side.

“Note: if you have had a back injury or surgery and your doctor has instructed you to avoid twisting, do not do this stretch,” Dave says.6254a4d1642c605c54bf1cab17d50f1e

Alexa Mellardo