/

10 Minute Full Body Stretch For Tight Muscles And Flexibility!

Fitness, Women's Health

10 Minute Full Body Stretch For Tight Muscles And Flexibility!

April 7, 2021

Schellea

Stretching every single day is essential for maintaining vitality, relieving tight muscles and increasing flexibility over 50. By stretching, we are releasing tension build up in our muscles and loosening tightness that can hinder our mobility.

If we are working out regularly as well, stretching can help waken up our muscles and better prepare us for any strenuous activity, eliminating the risk of injury.

I’m so excited for you to try this new 10-minute calming daily stretching routine that will help alleviate tension in the body and put you into a positive mindset. This stretch consists of 10 exercises, with each to be maintained for 1 minute. If you’re ready to get started, keep reading!

UPWARDS REACH

Standing with your feet together, gently raise your arms directly overhead and slightly reach back, forming a soft arch with your back. Hold this position for a moment, and then return to an upright position while keeping your arms help above your head. Continue alternating these positions for 1 minute.

Each time you move into the arch position, aim to reach just a little further back than you did the previous time.

Benefits: This stretch can help release tension in your back and shoulders and improve posture.

REACH AND PULL

Standing with your feet together, interlock your fingers and push your arms out in front of your chest with your palms facing the wall. Gently bend at the hips to lean forward slightly and hold this position for a moment before returning to the starting position. Continue alternating between these positions for 1 minute.

Benefits: This stretch can help loosen any tightness in your rear delts and will help to open up your hips.

ARM RAISES

Standing with your feet together, raise both arms directly out to the side at shoulder height with your palms facing up and out. Gently raise your arms over your head, touching fingertips at the peak and then lower back to starting position. Continue this motion for 1 minute.

Aim to keep your arms held tight throughout the duration of this stretch.

Benefits: Can help relieve pain and tension in shoulder joints.

ELBOW BENDS (LEFT)

Raise your left arm directly above your head and bend at the elbow bringing your forearm behind. Use your right hand to gently secure the stretch by placing it on top of your left elbow and pull your left arm down further to intensify the stretch. Only go as far as you are comfortable, and if you need to ease off make sure that you do.

While holding this position, focus on your breath and use each inhalation to push slightly further.

Benefits: This stretch can help alleviate any built up tension in the neck and shoulders.

ELBOW BENDS (RIGHT)

Raise your right arm directly above your head and bend at the elbow bringing your forearm behind. Use your left hand to gently secure the stretch by placing it on top of your right elbow and pull your right arm down further to intensify the stretch. Only go as far as you are comfortable, and if you need to ease off make sure that you do.

While holding this position, focus on your breath and use each inhalation to push slightly further

SIDE BENDS

Standing with your feet together, interlock your fingers and reach both arms overhead with your palms facing the ceiling. Gently bend at the hips to lower your left side as far as you feel comfortable, keeping your chest facing forward. Hold this position at the peak of the bend for just a moment before returning to the starting position. Repeat this motion to left and continue alternating this movement for 1 minute.

Benefits: Side bends can help strengthen the muscles supporting your core.

TABLETOP POSE

Beginning on the floor, place shoulder width apart with palms flat on the floor and fingers facing forward. Keep feet directly behind the knees.

On the inhale, drop your belly toward the floor and gently raise your head to look up to the ceiling. On the exhale, raise your stomach and arch your back to look directly down at your palms. Continue alternating between these motions for 1 minute.

Benefits: Helps to realign the spine and release tight muscles.

PIGEON POSE (LEFT)

Form a standing position, scissor legs into a deep lunge bringing your right knee forward and resting your left knee on the floor. Gently bend your right knee and lower yourself to the floor, making sure your left leg is kept straight back as you do so. Hold this position for 1 minute and use each inhalation to fall a little deeper into the stretch.

Benefits: The pigeon pose is excellent for opening up the hips and psoas muscle which can become tight and strained from extended periods of sitting.

PIGEON POSE (RIGHT)

Form a standing position, scissor legs into a deep lunge bringing your right knee forward and resting your right knee on the floor. Gently bend your left knee and lower yourself to the floor, making sure your left leg is kept straight back as you do so. Hold this position for 1 minute and use each inhalation to fall a little deeper into the stretch.

Benefits: The pigeon pose is excellent for opening up the hips and psoas muscle which can become tight and strained from extended periods of sitting.

KNEELING SIDE TWIST

Begin this stretch by kneeling and bringing both hands behind your head. Gently lower your chest to the floor and twist your torso to left whilst keeping your hands locked behind your head and elbows on the floor. Hold in this position before returning to the starting position. Repeat this motion to the right and continue alternating from left to right for 1 minute.

Benefits; This stretch will help lengthen and strengthen the spine.

CHILD’S POSE

Begin by kneeling on the floor and sit back into your heels. Keep your knees at shoulder width and lower your torso to the floor and extend arms directly out in front of you. Hold this position for 1 minute.

Breathe deep in the position and allow your body to sink deeper and deeper into the stretch.

Benefits: Child’s pose is excellent for gently stretching the hips and relieving any stress and tension from a busy mind.

Click here for the video… 10 Minute Full Body Stretch For Tight Muscles And Flexibility, suitable for beginners and seniors.

Relax and unwind from all the stress and pressure in your life and in just 10 minutes stretch you will feel calm and centered.

Hope you enjoy the routine xx

Latest Video

Bird sounds Recorded in my backyard Just for your relaxation : https://youtu.be/cv1xRx2RdTk Listen to the relaxing birdsong sounds in this video to reduce stress and anxiety. Your key to relaxation and peace of mind! #fabulous50s Bird song sounds for sleeping, waking, white noise, background sounds, calming sounds, high frequency sounds, sounds to reduce stress and anxiety, sounds to work to, sounds to meditate to...Immerse yourself in the healing power of natural Australian bird sounds, recorded in a lush rainforest on the North Coast of New South Wales. This authentic bird chorus, featuring the gentle calls of parrots, doves, kookaburras, and more, taps into our natural instinct for peace and safety, providing a calming ambiance that soothes the mind and body.

Studies reveal that bird songs can help lower cortisol levels, reduce anxiety, and enhance mental well-being by activating the parasympathetic nervous system, which promotes relaxation. Nature sounds, especially birdsong, are widely used in meditation, therapy, and relaxation practices to calm the nervous system, ease stress, and create a sense of grounding and security.

Perfect as background sounds for relaxation, meditation, sleep, study, or work, this nature soundtrack can help you reconnect with the tranquility of the forest. Listening to these gentle bird calls can provide a therapeutic escape from daily life, allowing you to de-stress, boost focus, and lift your mood. Try adding these peaceful sounds to your morning routine, yoga practice, or even use them as a sleep aid to drift off in a state of calm

YouTube Video VVVpV1BVODNWbU9YalE2eFkwZ0lyaElRLnh1Q2NGdTJYSDVv

fabulous50s 1.9M

I Created a PRESENT to Reduce Your Stress and Anxiety!

fabulous50s November 11th

About me

Schellea Fowler, the visionary founder of Fabulous50s, brings over three decades of leadership and expertise in small business to her legacy. Not only has she achieved personal success, but she has also become a mentor, generously sharing her extensive experience with emerging entrepreneurs.

After retiring at 50 in 2016, Schellea’s passion for continuous growth led her to pursue further qualifications, becoming a certified fitness instructor and personal trainer specializing in exercise and brain health for older adults. Through Fabulous50s, Schellea continues her mission of inspiring women to embrace and celebrate every phase of life with confidence and vitality.

Her diverse qualifications reflect her commitment to holistic well-being, including a Neuro Athletics Coaching Certificate (NACC) from Neuro Athletics, Meditation Teacher Training from Yoga Coach, Fashion Styling certification from the Australian Style Institute, and Advanced Personal Colour Analysis from AOPI.

In addition to her wellness expertise, Schellea is also a certified business and life coach, equipping her to empower women not only in health and fitness but also in their personal and professional growth.