A fitness trainer shares the 7 stretches she does every day to keep her body ‘young and healthy’

As a fitness trainer, I always focus on improving mobility. It keeps my body young and healthy.

Range of motion stretches are best done in the morning when your body is most stiff after sleeping. Here are the stretches I do every day:

1. Hipcar

This exercise challenges a nearly 360-degree range of motion and trains the full range of hip motion. Hip CAR “awakens” your glutes, hamstrings, core and abductors.

How to:

1. Start with your hands and knees on the ground.
2. Keeping your spine neutral and without shifting your weight, lift one leg to the side and bend it back.
3. Return the leg to the ground and reverse the movement.
4. Repeat 6 to 8 times in each direction with each leg.

2. 90/90 hip stretch

Since most of the time we are in a neutral hip position (i.e. sitting or walking), these rotations improve hip mobility by strengthening the muscles that support our back. , can reduce back pain.

How to:

1. Sit with your feet in a 90/90 position. Bring one knee out to the side, bend it at a 90-degree angle, and turn the sole of your foot back. Place your other knee forward and bend it at a 90-degree angle with the sole of your foot to the side.
2. If this pose alone is sufficient for the stretch, hold it for 30 to 60 seconds on each side.
3. For more movement, try leaning forward (chest forward, don’t round your back). You should feel a strong stretch in the outer hip area of ​​the front leg. Hold for 3 seconds, then sit down.
4. Repeat 10 times on each side.

3. Adductor Active Stretch

The adductor muscles (inner thighs) tend to be tight. These tight muscles can reduce hip range of motion and cause knee pain.

How to:

1. Start with your hands and knees, but keep your knees slightly wider than your hips.
2. Extend one leg to the side and straighten it.
3. Gently rock your body back and forth.
4. Repeat 10 times on each side.

4. Cat cow pose

This movement helps improve spinal health by strengthening and stretching the muscles that support and control the spine.

How to:

1. Start with your hands and knees.
2. Lift your body off the floor and round your back. Your head will be between your arms.
3. Bend your back and look up at the ceiling.
4. Repeat 10 times in each direction.

5. 6T spine twist

I’ve seen a lot of people nudge their backs with a little twist and stretch to pick up something. By improving your mobility and training your body in this twisting motion, you can teach your body to move safely.

How to:

1. sit in a chair.
2. Grasp the inside of your right ankle with your right arm.
3. Place your left hand next to your right hand, keep your arm straight, and slowly rotate your left arm until it reaches the ceiling.
4. Repeat 10 times on each side.

6.Shoulder CAR

A ball-in-socket joint allows the shoulder to move in many directions. These shoulder circles challenge and improve range of motion and reduce the chance of shoulder and neck pain.

How to:

1. Extend one arm out in front of you, thumb pointing up, as high as possible.
2. Without rotating your torso, reach back and continue to circle.
3. Rotate your hands so that your palms face outwards and your thumbs point toward the ceiling. This should be a slow move as you will be continuously moving against the end range.
4. Make 6-8 circles with each arm.

7. Neck circle

The neck and shoulders are where many people have stress and tension in their bodies. Relaxing these muscles can reduce overall tension and may also help reduce headaches.

How to:

1. Clasp your hands behind your back and “pull” your shoulders.
2. Start at your chin toward your chest and slowly turn your head so your right ear is toward your right shoulder.
3. Slowly look up at the ceiling and continue making circles so that your left ear falls toward your left shoulder, pulling your chin back toward your chest.
4. Reverse direction.
5. If any part of this circle is particularly tense, pause and stretch for about 30 seconds before continuing.
6. Draw the circle 3-4 times in each direction.

Please note that these exercises are not for everyone. If you have any physical condition or health concerns, consult your doctor before trying stretching.

Stephanie Melinger Certified Personal Trainer, Corrective Exercise Specialist and Nutritionist.She is also the founder of a fitness company omnia fit and a lighter health dayFollow her on Instagram @omnia_fit_.

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