One of the most important things about working out that I can’t stress enough is the benefit of a good stretch pre and post. Supplementary and arguably more important, stretching will help waken up your muscles and prepare you for any physical strain a workout may impose. These exercises are designed to both put you in the best frame of mind before a workout and to help relieve any stresses on the mind and body. All you need is 5 minutes and some floor space and you’re good to go.
Neck stretch
If you’re working at a computer all day or doing any kind of ongoing activity that limits your movement, this is perfect for getting the blood flowing to the brain and to loosen up the muscles around the base of our neck.
- Gently tilt your head toward your right shoulder as if you were trying to reach your shoulder with your ear. Stop when you feel the stretch. Try to limit all movement in your shoulder
- Hold the stretch for 5-10 seconds, then return to the start position.
- Repeat on your left side. You can do several sets and work your way up to 10 repetitions.
Arm over body
This exercise is going to loosen up the shoulders as well as the arms and it is going to feel amazing!
- Take your right arm and cross it over your chest, holding it in place with your left arm. Hold in position when you feel the stretch in your shoulder.
- Hold for 30 seconds.
- Return to centre and repeat with your left arm.
Bent arm shoulder stretch
This will again help stretch out your shoulder, particularly your deltoids, and also your triceps. This stretch will also help relieve any pain in those areas.
- Take your right arm and bring it overhead.
- Gently bend the elbow at 90 degrees so your forearm is reaching down your shoulder blades.
- To help stretch even further, place your left hand on your elbow, gently applying pressure. Stop when you feel the stretch.
- Hold for 30 seconds and return to centre.
- Repeat with your left arm.
Front hip flexors
This stretch is incredibly healing. Opening up the hip flexors will help us release past trauma. It also feels amazing!
- Place your right leg in front of your body on the floor, and bend at 90 degrees (if you can!) with your left leg stretched out behind you.
- Hold this position for 30 seconds and release back to centre.
- Repeat with your left leg.
Frog squat
Targeting the quads, glutes and hamstrings, the frog squat is excellent stretch to help shape and tone.
- You can begin this exercise either standing or sitting.
- Lower yourself into a squat position, with feet slightly wider than shoulder width and your feet pointing out.
- Make sure your knees are bent higher that 90 degrees, so your glutes are almost touching the floor.
- Hold this position for 1 minute or until failure.
Doing these simple exercises each and every day will help us stay fit, strong and motivated. Studies show as we get older our flexibility decreases by 50%. Our bodies get old and it’s up to us to make sure we do everything we can to not let this happen. While you’re doing these exercises, I want you all to remember how awesome you are! You are here, you’re achieving so much and you should feel so proud.
I would love to hear your thoughts on these exercises and any workouts you may want covered in the future.
Welcome to Fabulous 50s! My name is Schellea and I’m so glad you’re here.
Fabulous 50s is a platform designed to help women over 50 fall in love with themselves. As an energetic 50-something-year-old myself, I truly believe that 50+ can be the best time of our lives! Through Fabulous 50s, I share fashion, beauty, wellness and lifestyle tips to help women get inspired and stay motivated.
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5 Responses
Thank you~ Wonderful stretches! Particularly happy about that seated alternative to hip stretches, as I have a torn meniscus knee in the process of healing~ Love all Fabulous 50s vids~~>as if I were still in my 50s..!
Thanks you so much for sharing. I have been doing the Daily 5 minutes stretch every day, even weekends! (before this unheard of for me) for 2 weeks and have noticed a remarkable difference, especially getting out of bed in the mornings and even just get up out of a chair, whether an arm chair, dining table etc with my legs and hips. Previously I would have to stand and get my body “into position” before I even thought of moving and then, this morning, I got up and moved without even thinking I was out of my bedroom before I even realised. I will definitely be doing these stretches every day for the rest of my life. Even the frog squat is becoming much easier and its only been 2 weeks. I love your webiste and your YouTube channel and create a “mini” workout each day by mixing up your 5 work workouts! SO HAPPY i found your site! Thank you!
Hi, I just discovered you and your excerises are very helpful (I am 67 years-young). I have been doing the warm-up five minutes but have a problem with the Asian squat which you state is so important. There is no way that I (and I venture to say, many other women) can bend my knees that way. They simply hurt. It would be helpful if you slowed down and showed steps on how to “arrive” at that position over time. Thank you.
Sue from Spain here.
Hi there ., love your exercises. I’m 78 years trying To stay mobile,
I would to be able to do the Asian squat,or the Front Hip Flexers, I’m to stiff but I will keep persevering, I guess as I’ve aged my confidence has gone.
I’ve done both the challenges but had to adjust things a little when it comes to both those exercises.
My biggest problem is keeping my husband motivated
I have just found your work outs fabulous thank you