We all know that movement and improved mobility is key to better health, but as life goes on, aches and pains can set in. But getting older doesn’t have to mean getting stiffer – you can enjoy a stronger, healthier, and happier body at any age. Stretching is a great movement practice in its own right, and if you do it properly on a regular basis, it can bring huge benefits for body and mind.
“Stretching has become a hot topic over the last few years,” says stretch therapist Amy Laithwaite. “We watch our pets stretch and our kids and grandkids move their supple bodies, I think we innately know that it's good for us. The research is really clear that even doing five minutes of stretching every day can make a big change. Caring for your mobility should be non-negotiable and as consistent and easy as caring for your teeth every day.”
Regaining flexibility is one of the most obvious benefits. “Stretching leads to more space in the joints,” says Amy. “This decompression alleviates the general feeling of stiffness, allows the joints to move more fluidly and completely through their full range, which leads to better hydration in the joint itself. Balance, posture, and gait all benefit, and off the back of that we have a reduced risk of falls.”
There are also surprising secondary health wins, including reduced inflammation and improved heart health. “When we think of stretching, we often think of limb flexibility, but it can also improve the flexibility of our arteries,” says Amy. “Ultimately, breathing function relies on a certain level of mobility in the spine and ribcage. Breathing promotes the mobility of everything within us, including important processes like circulation, blood flow, and hydration of the fascia, the interconnective tissue found throughout the whole body that surrounds the organs, muscles, bones, and nerves.”
Stretching can also improve muscle strength and toning. “Stretching has an umbrella effect when it comes to toning,” says Amy. “When you stretch, that allows the muscles on the opposite side of the joint to function better, and vice versa. A lack of mobility inhibits strength, and stretching can really improve strength and therefore the ability to tone a muscle and activate it properly. Stretching is also great for energy and general vitality, and my clients have reported a better night’s sleep after a stretching session.”
The benefits of stretching
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More flexibility
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More energy and vitality
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Good for heart health
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Toning and strength benefits
Your 6 daily stretches
Where to do them:
“Anywhere you can balance on something secure and solid: that could be the kitchen countertop, the back of the sofa, or the bed,” says Amy. “Most kitchens are a great place to stretch, because we tend to spend a lot of time there. Waiting for the kettle to boil is my favourite time to sneak in a stretch. You can also do all these stretches on a chair, depending on level of mobility or ability. As long as the sensations are pleasant and gentle, you're safe to stretch any area of the body for as long as you wish. Do not stretch to pain!”
How to do them:
“All stretches will begin with your feet underneath your hips and pointing forwards, with knees gently bent,” Amy says. “Do one stretch for 10-30 seconds. It's important to start small and build. If you're new at this, pick one move. Just focus on that and do that move for two to three minutes, and then learn the second move, and then put them together, and then the third, and so forth.”
1. Standing Cat Stretch
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Rest your forearms on the counter.
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Tuck your tail under, so the back pockets of your trousers move down and the front zip moves forwards and up.
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Allow your spine to curve upwards like a rainbow and let your head drop down to rest on your forearms.
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Try to feel your back stretching while your abdominal muscles do a little work.
2. Standing Cow Stretch
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From ‘cat’ position, relax your spine and allow it to make the shape of a hammock.
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Move your hips back and let the back pockets of your trousers ‘look up’ to the ceiling while your front zip looks down to the floor. Gently lift your chest and look forward (or leave the upper body relaxed on the counter if the extra movement feels too intense).
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Take a few deep breaths in this position and enjoy a gentle stretch in the hamstrings, a feeling of the spine moving and relaxing, and maybe a stretch in the belly.
3. Cat – Cow Stretch
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Move between Cat and Cow while taking nice deep breaths.
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Notice where it feels particularly nice, pause there, and enjoy the sensations.
4. Shoulder Circle Stretch
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Raise both shoulders up toward your ears.
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Pause, take a few deep breaths, and ask yourself if it's possible to be in this position, but relax and let your muscles soften.
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Move your shoulders backwards and down towards the spine. Imagine your shoulder blades like elevator doors that close towards your spine.
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Take a moment to notice if you feel a little stretch in your chest, while the muscles on your back do a little work.
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Gently move your shoulders down. Pause, take a gentle breath, and ask your body if it's possible to leave the bones where they are and reduce the tension in your whole body.
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Move your shoulders forward as far as they can go. Breathe while you think of expanding your upper back. This is a wonderful place to stretch that will greatly improve your posture.
5. Arms Up Stretch
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Raise your arms overhead. If your shoulders allow, you can clap the opposite elbow, forearm, or wrist (eg, right hand to left elbow and vice versa). Alternatively, give yourself a hug. Raise your shoulders up, take a big breath, and feel for a lovely stretch in your sides. If that feels good, take it a little further and add some gentle side bends.
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Think of getting taller as you incline your body.
6. Runner’s Lunge Stretch
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Place both hands on the countertop. Step back with your right foot: you should be comfortable with both feet flat on the floor and hip-width apart. If you feel unsteady, widen the stance.
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Bend your left knee, moving it forward. Feel for a stretch in your right calf muscle.
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Keep your body up tall and look forward. Your hands on the countertop can press gently down to help you grow taller.
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Move your pelvis forward a touch and see if a stretch on the front of your right hip develops.
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Take three deep breaths here and then switch sides.
It works for me!
Karen Spurgin, from London
"Working with Amy and The Stretch Experience has been a life-changing experience. I began stretching with her after a bereavement left me feeling unable to breathe. Not only did I notice changes to my breathing, but my posture has also improved: my uneven shoulder blades are now in line, and my spine is less curved. As one ages, balance is important, and my work with Amy has helped this through my improved hip stability."
For more information visit The Stretch Experience
Health disclaimer
This content should not be used as a substitute for direct medical advice from your doctor or other qualified clinician. If you are injured, these stretches may not be appropriate for you. Please seek advice from your doctor.
Meet the expert
Amy Laithwaite is a trained ballet dancer and Director and Stretch Therapist at The Stretch Experience.