Sit on the floor or in a chair. Hold one end of a resistance band or strap in each hand and raise your arms overhead, arms shoulder-width apart. Keeping your arms straight, bring the band or strap behind you as far as you’re comfortably able. You should feel a gentle stretch across your chest and the front of your shoulders. Hold for 10 seconds. Then, reverse the movement, bringing the band or strap back overhead and lowering it down in front of the thighs, palms facing toward you. Repeat for a total of three repetitions. 3. Figure Four Stretch
Sit on the floor or in a chair. Keeping your shoulder down, gently tilt your right ear toward your right shoulder, so your left ear points toward the ceiling. You should feel the stretch along the left side of your neck. Hold for 20 seconds. Repeat on the opposite side. Return your head to a neutral position with your gaze forward. Then, gently drop your chin to your chest until you feel a stretch along the back of your neck. Hold for 20 seconds. Lift your chin upward as far as you’re comfortably able, until you feel a stretch in the front of your neck. Hold for 20 seconds. 2. Banded Chest Stretch
Stand while facing a bed. Keeping your left leg straight and your left foot on the floor, lift your right leg and place the outside of your shin flat on the bed, with your knee bent at a 90-degree angle. Flex your right foot, pointing your toes forward and your heel toward your body. Hold here for 30 seconds. You can keep your upper body lifted, or lean it forward over your right knee. Repeat on the opposite leg. 5. Glute Bridge Stretch
Regular stretching can benefit everyone, but women may want to give specific muscles some extra attention. For example, stretching the chest helps promote healthy posture , as breast weight can cause the shoulders to hunch forward, says Karena Wu, CSCS , a board-certified clinical specialist in orthopedic physical therapy and the owner of ActiveCare Physical Therapy in New York City. The hip flexors (muscles at the front of the hips) are another good target to reduce low back and hip discomfort that occurs from prolonged sitting or bending down to pick up children, she notes. Meanwhile, stretching your low back and hips improves pelvic floor flexibility to support the bladder, bowel, vagina, and uterus.e60dc2a1-f33c-4a05-9b50-8e3e8e597629fb62b3be-be7f-4e07-a861-cffa6a4b9d2f Maintaining this flexibility helps prevent pelvic floor dysfunction and symptoms like urine leakage, which frequently stem from pregnancy, aging, or menopause -driven estrogen decline.e60dc2a1-f33c-4a05-9b50-8e3e8e59762931bedaa5-8986-495d-b549-a1f21d0eca6c The payoff of stretching only grows with age. ”Stretching can help with postural compression and reduce wear and tear in the joints,” Wu explains. Postural (spinal) compression commonly results from age-related conditions like osteoarthritis , which place excess pressure on your spinal cord and lead to pain and stiffness.e60dc2a1-f33c-4a05-9b50-8e3e8e597629e8ffbd73-958a-42f7-b126-959c0c48be5f Beyond preserving joint health, following a stretching protocol as you age improves your body’s function.e60dc2a1-f33c-4a05-9b50-8e3e8e597629f48193b6-77af-4ed3-bec2-ef3a19289588 And that goes for men and women alike.
Do these stretches in order, moving from one to the next. Hold each stretch for the recommended amount of time. 1. Neck Stretch and Chin Tuck
Lie on your back. Bend your knees and place your feet flat on the floor. Squeeze your glutes to lift your hips off the floor, creating a straight line from your knees to your shoulders. Briefly pause at the top position. You should feel a gentle stretch along the abdominals and the tops of your hips. Slowly return your hips to the floor. Do 10 to 12 reps.
Lie on your back. Bend your knees and place your feet flat on the floor. Raise your right leg and cross your right ankle over your left knee. Lightly grip the back of your left thigh (right above your knee) with both hands and gently pull your left thigh toward you, lifting your left foot off the floor until you feel a stretch in your right hip and glute. Hold for 30 seconds. Switch sides. 4. Elevated Pigeon Pose
5 Stretching Exercises for Women This routine from Mary Keel , a National Academy of Sports Medicine (NASM) certified personal trainer and stretch specialist and the owner of Soul Stretch and Wellness in Chicago, targets the main areas of stiffness in women: neck, shoulders, chest, hip flexors, lower back, glutes, and quads (the muscles in the front of the thighs). These stretches also benefit your pelvic floor by helping its various components — your hips, core, and lower back — work together, Keel says. “When everything is balanced, you may move more comfortably, improve your posture, and reduce tightness or aches in your hips and lower back,” she says.
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