YOUR 10 MINUTE SUPER STRETCH

All-over body stretching is essential for sustaining the range of movement in our joints now and in the future, but if we’re busy  it’s often the first thing to go from our exercise routine. Stretching minimises joint degeneration as you age and helps maintain your independence. Daily tasks that you take for granted, such as walking up stairs or looking over your shoulder, become more difficult, but keeping flexible now avoids problems later.

So get your body moving and start or end the next 30 days with Toby’s supple-inducing stretching session…

1. CALF STRETCH

Stand on a step, placing the ball of your right foot on the edge, with your heel hanging over the edge. Sink your heel towards the floor, using your body weight to create a stretch. Hold for 30 seconds and repeat on the other side.

2. GLUTE & HIP STRETCH

Stand facing the back of a chair, around hip height. Lift your right foot and place the outside of it on the back of the chair, letting your right knee flop out  to the side. Next, gently lean your torso forwards as far as possible, stretching your arms over the chair and hold for one minute. Switch to the other side and repeat.

3. LOWER BACK STRETCH

Lie on your back with your legs stretched out in front of you. Bend the knee of your left leg up bringing it in towards your body. Breathe in, then as you breathe out, clasp your hands around your knee, hugging it in to your chest. Hold for one minute and repeat on the other side.

4. ALL-OVER STRETCH

Start in a full press-up position with your feet hip-width apart. Walk your hands a few paces back
until your legs are at 90° to your body like an upside-down V. Aim for straight legs, back and arms, raising your hips and bottom towards the ceiling, while working towards flattening your heels to the floor. Hold for a minute.