Stretch to Move Better
As we get older, we tend to get tighter. Our connective tissue becomes more rigid and that affects our mobility and can increase aches and pains throughout our body. Many will then decide to take up Yoga, but if you’re exceptionally tight, Yoga can often be uncomfortable and a struggle. Those who are often very good at Yoga are those who are hyper-flexible to begin with and you’ll see them in a full forward fold, chest to the ground or in a hamstring stretch with their leg behind their head.
For those who are generally tight, which is the majority or our population, starting with gentle stretching is a great way to ease into focusing on your flexibility.
The stretches we are going to focus on today, allow you to relax into the stretch while maintaining a supported, comfortable position.
Invest in a Yoga strap or just use a belt, long scarf or towel.
Hamstring
Lie on your back and extend one leg on the floor and the other towards the ceiling. Feel free to have the leg on the floor either straight or bent with foot flat on the floor if you are tight.
Wrap the strap around the foot that is suspended towards the ceiling. Find a position where you can feel a light stretch in the back of your thighs.
Focus on slow, deep breathing and relaxing into the stretch. If you are tight, your leg will be more bent, but just focus on straightening it as much as you can without causing the leg to shake or causing any pain or strain.
Hold this stretch for as long as you feel comfortable – minimum 30 seconds each leg and ideally longer.
Groin
Start in the same position as the Hamstring stretch but now, allow the leg to fall to the side and position it suspended in the air at the side of your body until you feel a stretch in your inner thigh/groin area. Try to keep your shoulders pinned to the ground, your hips and rib cage square to the ceiling and avoid rocking to one side.
Position the opposite arm to the side to help counterbalance. Focus on slow, deep breathing and relax into the stretch. If you are tight, your leg will be more bent but just focus on straightening it as much as you can.
Hold this stretch for as long as you feel comfortable – minimum 30 seconds each leg and ideally longer.
Hips and Back
Start in the same position as the Hamstring stretch but now, position the leg across your body until you feel a gentle stretch in your hip and back. Position the opposite arm to the side to help counterbalance.
Find a position that feels comfortable and does not strain. Focus on slow, deep breathing and relax into the stretch.
Hold this stretch for as long as you feel comfortable – minimum 30 seconds each leg and ideally longer.
As a reminder, here’s why you should stretch:
Increase your range of motion
Improve your mobility
Reduce risk of low back, knee and shoulder pain and injury
Improve your posture and muscle symmetry
Reduce muscle stiffness and soreness
Reduce your stress and improve your mental health
Yours in health & fitness,
Sherri McMillan
Sherri McMillan
Sherri McMillan, holds a master's degree in exercise physiology and has been inspiring the world to adopt a fitness lifestyle for more than 33 years. She has received numerous industry awards including 2010 CanFitPro International Presenter of the Year, 2006 IDEA Fitness Director of the Year, 1998 IDEA Personal Trainer of the Year, 1998 CanFitPro Fitness Presenter of the Year and 2005/2006 ACE Fitness Educator of the Year - Runner up. She is a fitness trainer, fitness columnist for various magazines and newspapers, author of five books and manuals including "Go For Fit - the Winning Way to Fat Loss" and "Fit over Forty" and the featured presenter in various fitness DVDs. She has presented hundreds of workshops to thousands of fitness leaders throughout Canada, Australia, Mexico, Jamaica, New Zealand, Germany, England, Spain, South America, Asia and the U.S. She is the owner of Northwest Personal Training in downtown Vancouver, the founder of WHY Racing Events & WHY Community, participates in various community fundraisers and can be found running, biking, or hiking around the community. Find more information at nwpersonaltraining.com.