a day ago
These 4 Stretches Make It Possible To Keep Lifting Heavier After 40
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links."
Sure, pressing heavy dumbbells over your head is downright badass. But if your shoulders creak like an old floorboard or your hips feel like they need an oil change, that PR won't be *quite* as satisfying. Strength training in your 40s (and beyond) is a nonnegotiable for longevity, but that also means giving your muscles and joints some TLC along the way. This simple, effective stretch routine from fitness coach Ashley Nicole, CPT, is the elixir your body needs.
In this excerpt from Women's Health Strong & Fit After 40, Coach Ash shares a four-exercise stretching routine tailored for women that focuses on the spots that tend to ache (tight hips, cranky hamstrings, stiff shoulders) and soothes them back into a happy, mobile status. Oh, and it takes less time than picking your workout & Fit After 40: 4 Weeks to Lifelong Fitness at Home
$26.95 at
Think of it as your pre- and post-lift reset button. Whether you're hitting your first set of deadlifts or racking your final rep, these stretches will help you move better, recover faster, and feel amazing—not just in the gym, but when you're hauling groceries, chasing kids, or dancing in the kitchen. Your 40-something self (and your future self) will thank you.
Meet your trainer: Ashley Nicole, CPT, is the founder of RA Warrior Fitness. As a trainer in her 40s with rheumatoid arthritis, she discovered her passion for fitness as a way to deal with—and rise above—physical obstacles, including joint pain, stiffness, and inflammation. Get her full 28-day strength training program here.
The Best Stretch Routine For Your 40s And Beyond
Instructions: Start by foam-rolling with gentle pressure and slow, controlled movements, rolling out each muscle group for 1 to 2 minutes and focusing on tight areas. Then run through the following moves, holding each for 20 to 30 seconds.
T-Spine Rotation
How to:
Start in tabletop position with arms directly under shoulders and knees directly under hips.
Keeping back straight, twist torso to right and lift right arm toward ceiling.
Hold for prescribed amount of time, then return to start. Repeat with left arm.
Thread the Needle
How to:
Start in tabletop position with arms directly under shoulders and knees directly under hips.
Twist torso to right and lift right arm toward ceiling, then thread it under left shoulder so head can rest on floor, facing left. (Lower left forearm to floor for a deeper stretch.)
Hold for prescribed amount of time. Return to start and repeat on opposite side.
Lying Hip Flexor Stretch
How to:
Lie faceup with legs fully extended and arms relaxed at sides.
Take a deep breath, brace core, and push lower back into floor while slowly drawing one knee up toward chest.
As knee nears chest, interlace fingers, latching hands over knee and gently pulling it closer to chest. Hold for required time, keeping core tight and opposite leg fully extended.
Slowly release knee and lower leg back down to starting position. Repeat on opposite side.
Figure Four to Twist
How to:
Lie faceup with legs bent, right ankle over left knee.
Allow legs to fall to left, then hold for required time.
Return to start and repeat on opposite side.
WH Editor-Approved ActivewearHotty Hot Shorts
$68.00 at to Street Tank Top
$68.00 at High Impact Sports Bra
$53.95 at
You Might Also Like
Jennifer Garner Swears By This Retinol Eye Cream
These New Kicks Will Help You Smash Your Cross-Training Goals
