Luckily, there are proactive steps you can take to stay healthy and limber as you age.
Lots of people believe that it’s impossible to stay flexible as you age. Fortunately, this is not true. While it’s true that muscles atrophy and bones change as you get older, staying flexible at any age is as simple as incorporating just a few minutes of stretching into your everyday routine. In addition to helping you feel better, improving flexibility can also improve balance, decrease back pain, alleviate fatigue, and even help you feel clearer and sharper mentally.
Flexibility is one of the properties of the human body, and to stay in shape we need to stretch it regularly. In fact, there is no age limit to improve our mobility, it is a skill that we can always reach 100%. That is why flexibility exercises are essential.
Stretches to keep fit
1. Butterfly wings
This exercise is incredibly useful for stretching the muscles of the back and chest. To perform this exercise, you should place the palms of your hands on your shoulders (right palm on the right shoulder and vice versa).
First try to pull your elbows back as if you were trying to force them to touch each other, then Hold them in that position for about 5-10 seconds to fully feel the stretch in your upper back. Try doing the same movement, forcing your elbows forward. Hold them in this position again for 5-10 seconds to feel the stretch in your chest.
2. Eagle pose
When practicing the eagle pose, you will be able to stretch the back of your shoulders and upper back. Cross your arms as shown in the photo and make sure they are pointing upward.
If you have trouble bringing your palms together, make sure each hand is on the opposite shoulder. Elbows should be parallel to the floor.
3. Upper back stretch
This exercise will help stretch the muscles of the upper back along with the trapezius muscles. Raise your left arm directly above your head and bend it at the elbow so that it touches your upper back.
Now place your right hand on the elbow of your left hand and pull gently to the left. Try to stay in this position for 10-15 seconds and then repeat the exercise by moving your arms.
Make sure the movement is lateral, not backward or forward. This exercise will help a person cope with the pain that occurs in the cervical region.
4. Neck Stretch
Stand up straight with your upper body relaxed. Slowly turn your head to the right until your chin is over your shoulder and parallel to the floor. In this position, tilt your chin toward your shoulder and hold for 30 seconds.
Repeat the exercise with your head turned to the other side. For best effect, hold your head lightly with your right or left hand, respectively.
5. Stretch trapezius muscles
In a seated position (on the floor or in a chair), keep your back straight. Bend your elbows and place the palms of your hands on the back of your head, just above your neck. In this position, press your chin against your chest.
Hold the position for 30 seconds, then slowly raise your head and release your hands. You can also apply some pressure by actively pulling your head down with your palms facing down.
6. Legs and abdomen
Stand close to the wall, leaning into it until your spine rests against it. Slowly slide down the wall until your knees are bent at a 90-degree angle. Hold the position for 10 seconds, then return to the starting position. Repeat 8-12 times.
7. Stretch lats
Sit on a chair. Cross your palms on the back of your head. Turn your body to the right, keeping your hips in the starting position and your spine straight. Hold for 10 seconds and repeat the exercise, turning the body to the left or to the right. Repeat 3-5 times.
Keep reading: 34 Pictures That Show You Exactly What Muscles You Are Stretching
Share these stretch exercises with all your friends: they’ll thank you when they keep their flexibility!
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