Latest news with #stretching
Yahoo
7 hours ago
- Health
- Yahoo
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
Yahoo
2 days ago
- Health
- Yahoo
Forget tight hamstrings — this stretch is now my go-to for loosening up my legs
When you buy through links on our articles, Future and its syndication partners may earn a commission. I'm deep into marathon training right now, logging 70-85 miles each week, which means that regular stretching is a crucial part of my recovery routine. I enjoy yoga for runners several times a week, especially after hard workouts, and one stretch that I make sure I include in every routine I do is the pyramid pose. This primarily targets the muscles along the back of your body, mainly the hamstrings in your legs. As my hamstrings are the muscles that are usually the tightest after tough runs, this stretch has been invaluable for keeping me limber and ready to run again the next day. How to do pyramid pose The pyramid pose is also known as Parsvottanasana, and is a standing stretch with a forward bend. It's a stretch that's better explained by seeing it in action, so check out this detailed instruction video from Yoga With Adriene for more details. From standing, step one foot back around three to four feet behind you. Your front foot should be straight, while your back foot is at a 30-45°angle, with your heels lined up. Bend forward from the hips, keeping your back straight, with both legs extended and the weight in your back heel. When you feel the stretch in your hamstrings, hold the pose for several deep breaths, then come back up and repeat on the other side. For the classic version of the pyramid stretch, you should have your hands pressed together behind your back, but I can't do this — I put my hands either side of my front foot to add more stability. Benefits of pyramid pose Along with providing a deep stretch for your hamstrings, the stretch also loosens your hips and back, and holding the position also helps improve your balance and core strength. My right hamstring in particular is always tight during weeks when I do a lot of running, and I feel that the pyramid stretch is the one that really helps it. To get the most from the stretch, it's best to include it within a longer yoga routine. If you want a runner-focused yoga session, I can highly recommend this one from YogaEasy, which I've tried hundreds of times myself. It includes the pyramid pose and many other stretches to help loosen your legs, chest and back, all in just 20 minutes. How to build up to pyramid pose When my hamstrings are really tight because I haven't been stretching enough, the pyramid pose can sometimes be too hard a stretch for me to go straight into. To build up to the pyramid pose, I will do downward-facing dog and pyramid pulses — where I bend and stretch my legs a few times. You can also drop your back knee to the floor and focus on stretching your front leg, which I find is another great hamstring loosener when I'm too tight for pyramid. Whatever stretch you do, make sure you do it regularly as a runner, because I've found yoga to be a vital aspect of my recovery during marathon training, alongside eating well and sleeping as much as possible. Follow Tom's Guide on Google News to get our up-to-date news, how-tos, and reviews in your feeds. Make sure to click the Follow button. More from Tom's Guide I did 60 minutes of hot yoga for 6 months, and here's what happened to my body Forget planks — strengthen and tone your core with just 1 resistance band and these 5 moves Forget the gym, this yoga-inspired workout builds a stronger core and arms in 5 moves
Yahoo
3 days ago
- Health
- Yahoo
I did the 90/90 hip stretch for a week — and my mobility improved in a way I didn't expect
When you buy through links on our articles, Future and its syndication partners may earn a commission. My challenges for Tom's Guide usually involve lifting weights, or using my body weight, to build strength and remind me I'm not in the enviable shape I think I am. The challenges are never less than interesting, they are often surprising, and some have impressed me to the point I have continued to use them in my exercise regime (you know when a move is right for you). So when my editor suggested the 90/90 stetch, I thought, 'This is different.' Then I thought, 'I wonder what it is.' This is not because I'm an ignoramus, but because, like most people, I don't stretch as much as I should. As someone interested in fitness and remaining physically strong, this is the strategy of, well, an ignoramus. So I was more than keen to give it a go. Was it a life-changing experience? I'm not a man given to hyperbole, so, no, of course not. Was it a revealing, fascinating, frustrating and, ultimately, greatly beneficial? It sure was. What is the 90/90 stretch? This is an immensely effective hip-mobility exercise. Most of us take our hips for granted, and it's only when we're dancing at a wedding that we realise they're not as loose as they once were, or ought to be. Hip mobility and flexibility are vital for general day-to-day activities, as well as for exercise and sports. However, because the muscles, tendons, and joints in the area simply do their job, we often assume they don't require attention. Out of sight, out of mind, until one day you drop your keys and are reduced to hoping someone short is nearby to pick them up for you. Good hip flexibility can also help relieve lower back pain, which, at any given time, afflicts about a quarter of US adults. The 90/90 works the hips internally and externally at the same time, which is rare for one move. It targets a variety of muscles, including the adductors, abductors, and glutes, as well as some of the hard-to-hit but important muscles such as the psoas and the piriformis. Crucially, it also works the hip capsule, specialised ligaments that stabilise the hip joint. This move asks a lot but boy, it delivers. How do I do the 90/90 stretch? Begin by sitting on the floor (I suggest you use a yoga mat for this move), with your right leg bent in front of you at a 90-degree angle, hip rotated out. This means the outside of your leg will be resting on the floor. Your foot should be in a neutral position, so don't point it. It, too, should form a 90-degree angle with your lower leg. Your thigh should be directly in front of your chest. If you feel you are leaning to the right, slide your leg slightly closer to your body, maintaining the angle as best you can. Position your left leg to your left side, again at a 90-degree angle, hip rotated internally. This means the inside of your leg will be resting on the floor. Make sure your back knee is in line with your hip. If you feel tightness in the hip, bring your leg forward a little, but again, maintain the angle. Keeping your legs in this position, and with your back straight, chest up, lean from the hips to feel a stretch through your right hip and glutes. Use your right arm to steady yourself as you increase the stretch. Breathe slowly and evenly, and hold the stretch for 60 seconds. Repeat on the other side and aim for two reps on each side. I did the 90/90 hip stretch every day for a week — here's what happened I admit I went into this challenge with the cockiness of the clueless. I figured that I'd have no trouble because I wasn't lifting, lowering, lunging, pushing, or otherwise using my muscles. And I already do some stretching. Not nearly enough, as it happens. Listen to your body On the first day, I got into position, though not as smoothly as I'd expected, as there is something counterintuitive about the shape the body makes with the two legs. It did not feel natural, and as I tried to relax and let my legs rest easily on the floor, I sensed a stretch not in my hips, but in my lower back and across my core. 'This can't be right,' I thought. It wasn't painful, but it was not the stretch I was expecting. I reset myself and tried again, but the result was the same. Afterwards, I decided my torso was twisting to maintain what I thought was the right position. Watch what you're doing On day two, I placed a two-foot mirror in front of me, and my indignity was complete. But I could immediately see that I was indeed leaning left or right, depending on which leg was in front. I corrected my position and held it for 40 seconds on each side, but while I felt a deep stretch, it was still not where it needed to be. And just like that… On day three, everything fell into place. I got into position, but shifted each leg slightly while holding the 90-degree angle, and I suddenly felt the stretch exactly where I was supposed to feel it, and not across the back or through the core. With this move, feel free to tweak things but maintain good form; you'll be amazed at the difference even a couple of inches makes. From the correct position, I was able to lean into the stretch and hold it for a minute on each side. I did this twice. Over the following few days, I increased the time to two minutes on each side, twice, paying attention to my breathing and always focusing on the location of the stretch. This move did not instantly improve hip mobility and flexibility, of course, but I did enjoy that deeply satisfying feeling of a stretch, and when I rose from my position, feeling fleetingly at one with my surroundings, I almost said 'Namaste.' Almost. Try this stretch I can't put it any plainer than that. I found it enormously beneficial for the entire hip area, but even getting into the correct position felt like a small triumph. I will continue to get myself into the right position, and even though I won't be able to see the benefits, I will know it's working. That said, I still refuse to dance. It's my gift to the world. Follow Tom's Guide on Google News to get our up-to-date news, how-tos, and reviews in your feeds. Make sure to click the Follow button. More from Tom's Guide Forget tight hips — try these 5 mobility moves to unlock stiff hips and build stronger glutes I'm a personal trainer — here's 3 hip-opening exercises to reduce stiffness and boost lower-body mobility This routine is designed to improve your lower body's range of motion, increase blood flow and enhance joint mobility
New York Times
01-08-2025
- Health
- New York Times
4 Ways to Keep Your Joints Healthy
When I was younger, I used to spring out of bed. Now, it's more like a slow heave — my knees and hips protesting as I release a middle-aged groan. But I've gotten some relief by stretching for five minutes each morning. I picked this tip up from Dr. Gbolahan Okubadejo, a spine surgeon in New York and New Jersey. He told me that he's been doing this every morning to keep his joints and muscles limber. Now I do the same. We should think of our joints as more than just 'hinges on a machine,' said Dr. M. Lucius Pomerantz, an orthopedic surgeon in San Diego. 'We should be nurturing them,' he said. A joint is anywhere two bones meet, and we have about 350 of them. They're essential for movement, flexibility and stability. I asked experts for their best tips on how to keep them supple. Regular movement are critical for joint health, Dr. Okubadejo said. Our hip, shoulder, knee and elbow joints are called synovial joints; they contain fluid that helps nourish the cartilage by preventing wear while the joint is in motion. Movement helps circulate the fluid and lubricate those joints, averting stiffness and discomfort, said Dean Padavan, associate program director of Primary Care Sports Medicine Fellowship at Atlantic Health. In addition to regular stretching, Dr. Okubadejo recommends 150 minutes a week of moderate to vigorous exercise. That could be gentler, joint-friendly activities such as yoga, Pilates and Tai Chi, or something more intense, like swimming laps. Want all of The Times? Subscribe.
CNET
15-07-2025
- Health
- CNET
Can't Touch Your Toes? You Aren't Alone. Here's How to Improve Your Flexibility
You might think flexibility is something you're born with -- you either have it or you don't. Even if you did have it, keeping it isn't always easy as you grow older. But while your flexibility level is somewhat linked to genetics (we can't all be contortionists), you might be surprised to learn that you can improve your body's flexibility by stretching. The process is similar to the one you'd undertake to build strength, endurance and speed, too. It can also be one key to healthy aging, especially if you want to avoid naturally losing some flexibility. That's when low-impact exercise options can really come into their own. Just like anything else, developing flexibility takes practice. And it takes just as much consistency as does building muscle. It may not be easy at first, but soon enough, you'll relax into the feeling of a good stretch, knowing you're doing what you can to improve your flexibility. Below are a few key things to keep in mind as you get started. Of course, be sure to check in with your doctor about your flexibility-enhancing plans if you have limitations around exercise because of a health condition or if you are in pain. And don't strain yourself: Remember, slow and steady wins the race when it comes to improving flexibility. Read more: Multivitamins and Memory: Here's What to Know 1. Start and end each day with static stretches Static stretches allow for deep, isolated stretching. Getty Images Holding static stretches may be the simplest method to improve flexibility. Static stretching includes all flexibility exercises that involve holding a muscle in a stretched position for a substantial amount of time, usually around 30 seconds. This allows you to isolate and deeply stretch a muscle. Starting and ending your day with static stretches -- just for 5 to 10 minutes -- can make a big difference in how flexible your muscles feel on a daily basis. Static stretches you might already be familiar with include: Some advanced static stretches include: 2. Perform dynamic stretches before and after you exercise Dynamic stretches improve mobility. Getty Images Dynamic stretches, in contrast to static stretches, continuously move your muscles and joints through their full range of motion. This type of stretching feels much more vigorous than static stretching and may even get your heart rate up. Dynamic stretching doesn't isolate muscles as much as static stretching; rather, this type of active stretching works multiple muscles at the same time and teaches you how to engage your muscles and joints to support deeper and more fluid motion. Performing dynamic stretches before your workout makes for a good warmup, and engaging in a few after your workout helps return your body to its resting state (rather than just stopping cold after an intense sweat). Examples of dynamic stretches include: Read more: Here are the Exercise You Should Prioritize as You Age, According to Experts 3. Roll out muscles with foam roller Foam rolling helps break up tight muscle and fascia. Getty Images You might feel inflexible due to adhesions in your fascia, a type of connective tissue that covers your muscles, bones and joints. What people refer to as "muscle knots" often actually occur in the fascia (though your muscle tissue can develop knotty areas, too). If you have a lot of these adhesions, which can develop from long periods of sedentary behavior as well as from intense physical activity, try adding self-myofascial release to your routine. Self-myofascial release is essentially self-massage with the goal of "releasing" those tight knots from your body tissues. You can do self-myofascial release with a foam roller, a lacrosse ball, a muscle roller or a massage gun. These myofascial release exercises can help: 4. Practice rotational movements Often overlooked, rotational movements influence flexibility greatly. Getty Images Your ability or inability to fully rotate your spine and ball-and-socket joints (hips and shoulders) greatly influences your overall flexibility level. Your spine, hips and shoulders dictate most of the movements you make on a daily basis whether you realize it or not: Every time you step, reach, bend, turn, sit or stand, you're using your spine along with your hips or shoulders. If you don't actively practice rotating these joints, you're missing out on your potential for flexibility. Try these rotational exercises to improve flexibility: Creating a flexibility training program In addition to your usual exercise, such as lifting weights or walking, try dedicating a few minutes each day to flexibility training. Time constraints may make it hard to prioritize flexibility exercises, but if you really want to get bendy, you'll have to commit to a regular practice. Here's one way to incorporate flexibility training into your workout routine: Morning : 5 minutes of static stretching, focus on the lower body : 5 minutes of static stretching, focus on the lower body Before workout : 10 minutes of full-body dynamic stretching : 10 minutes of full-body dynamic stretching After workout : 5 minutes of myofascial release on the muscles you worked : 5 minutes of myofascial release on the muscles you worked Before bed: 5 minutes of static stretching, focus on the upper body By dedicating just a few minutes at a time, you can achieve nearly half an hour of flexibility training each day you exercise. You can always slightly cut back on your active exercise time to incorporate flexibility work. For example, if you usually walk for 60 minutes a day, walk for 50 minutes and end your walk with 10 minutes of stretching. In the end, becoming more flexible is all about prioritizing it as a goal.
