The Importance Of Flexibility & 5 Stretches You Should Do Daily

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As we get older, we slowly start to lose our flexibility—the ability to move our muscles and joints through their full range of motion. It’s kind of a “use it or lose it” situation. And while flexibility might not be top of mind when you think of training, it’s an essential part of fitness and plays a major role in our overall well-being. 

Put simply, our flexibility determines what motions and actions our body can take (e.g. bending down to tie your shoes, or walking and running without pain). It also has an impact on our posture, balance, risk of injury, and muscle soreness. Unless we take the time to work on our flexibility, we continue to become stiffer and less flexible (and as a result, increasingly immobile) as we get older. 

I didn’t understand the importance of flexibility until I tore both of my hamstrings—I was running and sprinting a lot at the time, and wasn’t working on my flexibility at all. I went to physical therapy, which wasn’t particularly helpful for me, and that’s when I started doing Pilates. Practicing Pilates not only rehabbed my hamstrings, but it also changed my point of view on exercise. Lifting weights and running were easy for me, but Pilates was challenging in a different way. I also quickly realized how important flexibility is for the functional movements I do—I was so tight in certain areas, and it was actually prohibiting my strength training. 

To help you improve and maintain your flexibility, I asked my Pilates instructor of many years, Julia Starobin, to show us five stretches and movements that every woman should do—especially women over 40! Follow along below as Julia walks us through the movements, giving step-by-step instructions on how to perform each. 

1. Moving Arch & Curl Extension

Things To Note: 

  • Start slow and see how your body feels, then ease your way into a more fluid movement 

2. Core Stability Sequence

Things To Note: 

  • You’ll want to grab a bolster, yoga block, or pillow for this sequence 

  • For the set up, lie down with your prop underneath your hips

  • Make sure you’re inhaling into your abdominals and pelvis

3. Hamstring Stretches

Things To Note: 

  • You’ll need a yoga strap or a sturdy scarf for this series. 

4. Shoulder Bridge Sequence

5. Lateral Sequence

I hope you’ll give Julia’s routine a try, and start incorporating it into your daily life. I cannot emphasize enough how much doing Pilates with Julia has completely changed my fitness and overall health—my body feels more limber and capable now than it ever has!  If you’re interested in working with Julia, you can reach her by email at starobinj@gmail.com

For more instructional videos and valuable insights, come join our the Pure Joy Squad—our private community for women over 50!

Until next time, stay flexible. :)

Xo, 

Renata