5 great stretches for active seniors
Kate Kendall is the co-founder and Yoga Director at Flow Athletic and the Blackmores Yoga and Wellbeing Coach.
1. Cow face – lateral bend
Great for: Stretching hips, side waist and shoulders
How to: From a seated posture, lean back and cross right leg over left so that right knee stacks on top of left. Lengthen spine. Inhale left arm up and overhead and then exhale relax left shoulder. 10 deep breaths before swapping sides.
Tip: If this causes pain in knees or your flexibility does not allow legs to be crossed, simple unfold the bottom (left leg) and sit in a comfortable cross-legged position or sit onto a foam block.
2. ITB cross
Great for: stretching the ITB (band that runs down side of leg) plus hamstrings.
How to: from a standing posture, step your right foot across the left (as pictured). Inhale lengthen your spine and exhale fold forward keeping the spine as neutral and long as possible. Aim to get finger tips to be resting on floor and to ease into a sensation that needs it the most (I.e. The area that feels most restricted or tight). Take 10 deep breaths before swapping sides.
Tip:If you can’t reach the floor or the stretch is too deep, try keeping the legs the same but simply bending forward from the hips.
3. Prasarita (standing forward fold - wide leg)
Great for:Stretching hamstrings, inner thighs and lower back.
How to: With feet wide and toes turned in, inhale lengthen the spine and exhale fold forward. If palms come to the ground easily, walk heels of hands back in line with heels of feet. Press into outer edges of feet, lift thighs up into hip creases and tilt your tail bone forward. Keep this stretch for 10 deep breaths.
Tip: If this stretch is too deep or your hands don’t reach the floor, simple place finger tips to floor, use a foam block to reach on to or try taking feet wider.
4. Lizard quad stretch
Great for: stretching hips, shoulders and quads
How to: from a lunging position with right foot forward, bend left knee and grab a hold of left ankle with right hand. Turn slightly to right to get a bonus subtle twist from this posture. Inhale tuck tailbone and exhale ease your hips towards the earth.
Tip: If this stretch is too deep, continue with a lunge forward and breathe deeply for 10 breaths.
5. Heroes in reverse namaste
Great for: stretching chest, shoulders, wrists, quads and arches of feet and great for digestion.
How to: From a kneeling posture, inhale arms out shoulder height. Internally rotate your shoulders or face palms down then back. Exhale either grab a hold of elbows or press palms together (as pictured). Hold this stretch for 10 deep breaths.
Tip: If this stretch is uncomfortable or places too much strain on knees, try sitting onto a foam block.
Related links:
Yoga exercise for asthma sufferers
3 easy yoga exercises to ease arthritic knees