Through Fabulous 50s, I share fashion, beauty, wellness and lifestyle tips to help women get inspired and stay motivated. Do each exercise below at least once, stretching each leg for at least 30 seconds. It would be helpful if you slowed down and showed steps on how to “arrive” at that position over time. Breathe deeply for 30 to 60 seconds and switch legs. Relax your shoulders by rolling them up toward your ears, then back and down. Do 3 to 5 minutes of light jogging followed by 3 to 5 minutes of brisk or easy walking. Here are the 5 best stretches for really tight hamstrings: Standing Straight Kicks. Lean in towards the wall, feeling the stretch in your calf. Here is a 5-minute full body stretch you can do anywhere at any time. • Hold each stretch for … In addition to cardio and strength training, flexibility is an important but often neglected part of your fitness program. Reach the arms down towards the ground and let them hang like floppy wet noodles. 5. Place your right leg in front of your body on the floor, and bend at 90 degrees (if you can!) Check out my favourite fashion, beauty and lifestyle products for women over 50! Gently drop your chin toward your chest and hug the elbows around your face. All you need is 5 minutes and some floor space and you’re good to go. © 2020 Pocket Outdoor Media Inc. All Rights Reserved. For the first stretch, place one hand on a chair or desk for stability. Fast 5 Minute Cool Down and Stretching Workout for Busy People When you workout you should always incorporate a warm up before and a cool down afterward. Warming up prepares you for a stretchprogram by gradually increasing your heart rate, blood flow and raising the temperature of your muscles, ligaments and tendons. Use the tension of your hands and arms to weigh your cervical spine down while maintaining a … Thanks you so much for sharing. As you exhale, reach to your right, keeping your chest open and your top arm aligned with your ear. Don’t forget to follow me on social media! Standing or sitting for long periods of time can make areas of your body sore. It is recommended to take short stretch breaks at least once per hour. Hold for 5 seconds. It also feels amazing! Extend your arms or use a wall for balance. 1. They simply hurt. Chin-tuck stretch. Inhale and lift your chest, draw your elbows back and press your head into your hands. Start with your feet hip-width apart and place your palms together overhead. 2. In the final installment of this five-part series, fitness expert Stephanie Mansour shares a five-minute stretch routine that relaxes your neck and shoulders to help relieve tension headaches. If you do use my links…Thank you so much xxx. Press through the front of your right hip and try to keep your knees close together. As you inhale, ease up slightly; as you exhale, deepen the stretch on the same side. All of these stretches can be done from a standing position (or modified to a seated position if needed.) I have been doing the warm-up five minutes but have a problem with the Asian squat which you state is so important. This exercise is going to loosen up the shoulders as well as the arms and it is going to feel amazing! Doing these simple exercises each and every day will help us stay fit, strong and motivated. Standing or sitting, place your hands behind your head in a basket grip. Disclaimer: This content is not sponsored and all opinions are 100% my own. Grab one … Clasp your hand behind your head. Gently bend the elbow at 90 degrees so your forearm is reaching down your shoulder blades. Standing Up Stretches for Hamstrings & Piriformis Muscles. Hold each stretch for 30 to 60 seconds, breathing slowly and deeply. Start by standing tall, with your hands on your hips. Keep your back flat and your chest lifted as you slowly hinge at your hips and reach your chest forward to increase the stretch. Stretching Routine for Walkers. 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. (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. Upper body stretch . Gaze at a spot in front of your for better focus and stability. Supplementary and arguably more important, stretching will help waken up your muscles and prepare you for any physical strain a workout may impose. Repeat several more times in a smooth, controlled manner, moving with a slow, deep breath. As you inhale, ease up slightly; as you exhale, deepen the stretch on the same side. Grasp your right foot or ankle with your right hand and draw your heel toward your glute. Repeat four or five times, slowly moving with your breath, then repeat on the other side. Start by sitting tall in a sturdy chair. Take each stretch to the point where you’re just at your “edge” — not too much sensation, but just enough to feel the muscles elongating. 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. Then bend your torso over to the left while stretching the right arm over your head to the left. I would love to hear your thoughts on these exercises and any workouts you may want covered in the future. To stretch the hamstrings, all you have to do is stand up and bend forward at the waist. Standing straight kicks are a great dynamic stretch you can do any time to really help loosen up your hamstrings. 1. Studies show as we get older our flexibility decreases by 50%. Hold for 30 to 60 seconds on each leg. Release tightness in the rear delts and upper back with this stretch. This routine from physiotherapist Nick Sinfield starts with some gentle in-bed tension-releasing stretches and finishes with a series of energising power moves. Do this 5-minute cool-down at the end of your workout, when you wake up, or before you go to bed. New Year, Fitter You. “Holding a stretch for 30 seconds has the most benefit,” says Stanten, “but if you can get up to a minute for each leg, even better.” Standing Quadriceps Stretch Targets: Quadriceps, hip flexors Static Stretching allows players to stretch specific muscle groups in a specific order directed by their coaching staff. Return to centre and repeat with your left arm. Never force or strain, and be sure to modify or adapt if you need to. (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. Exhale and ease off slightly. Begin standing tall, with your hands on your hips. You can do several sets and work your way up to 10 repetitions. Thank you~ Wonderful stretches! For best results, stretch at least three times a week. Hold for about three seconds, then return to standing. Get the latest training, nutrition, fat loss and health information for the active woman. Join over 3,000 women over 50 on the fabulous 50s Private Facebook Community Group! Gently tilt your head toward your right shoulder as if you were trying to reach your shoulder with your ear. ... then release by standing back up slowly with a flat back. You can do these standing stretches throughout the day to unwind tight and tired muscles. 2. Neck Stretch with your left leg stretched out behind you. I will definitely be doing these stretches every day for the rest of my life. Return to standing and repeat on the other side. Thank you. If I LOVE a product first, and there is an affiliate link available, I will use it. It doesn’t cost you anything extra and you are free to use the link or not. SO HAPPY i found your site! Hold for 30 to 60 seconds and switch sides. DYNAMIC WARM-UP EXERCISES (see handout) Warming up prepares you for a stretchprogram by gradually increasing your heart rate, blood flow and raising the temperature of your muscles, ligaments and tendons. Repeat on your left side. Targeting the quads, glutes and hamstrings, the frog squat is excellent stretch to help shape and tone. Stop when you feel the stretch. New Year, Fitter You. You can do these standing stretches throughout the day to unwind tight and tired muscles. You are here, you’re achieving so much and you should feel so proud. I love your webiste and your YouTube channel and create a “mini” workout each day by mixing up your 5 work workouts! I have been doing the Daily 5 minutes stretch every day, even weekends! This stretch will also help relieve any pain in those areas. Step back with your left leg and place both of your hands on the ground on either side of your right foot, about shoulder-width apart. Thank you! Inhale and elongate your spine. Do this 5-minute cool-down at the end of your workout, when you wake up, or before you go to bed. To intensify this stretch, bring your left hand around your back and open up the left shoulder by pressing your left hand onto your back. This will again help stretch out your shoulder, particularly your deltoids, and also your triceps. Prior to beginning a stretch program, you should warm up for 5 – 10 minutes. DYNAMIC WARM-UP EXERCISES (see handout) For best results, stretch at least three times a week. You can do several sets and work your way up to 10 repetitions. Take your right arm and bring it overhead. If you have 5 minutes. Keep in Mind. The 10-Minute Stretching Sequence You Should Do Every Day. Gently arc backward, looking up toward the ceiling. Try to limit all movement in your shoulder; Hold the stretch for 5-10 seconds, then return to the start position. Hold this position for 1 minute or until failure. The stretch: Forward fold. Hold in position when you feel the stretch in your shoulder. To intensify this stretch, bring your left hand around your back and open up the left shoulder by pressing your left hand onto your back. Here is a five-minute routine with 14 stretches that will loosen your major muscle groups from head to toe. Get 15% Off Membership → Take your right arm and cross it over your chest, holding it in place with your left arm. The 5-Minute Daily Stretching Routine Medically reviewed by Peggy Pletcher, M.S., R.D., L.D., CDE — Written by Natasha Freutel — Updated on November 12, 2019 Runner’s stretch This will help to prevent injury from stretching cold muscles. Hold each stretch for 30 seconds, and repeat all five stretches 2-3 times. Opening up the hip flexors will help us release past trauma. Feel a stretch in the left side of your neck. Description of Drill-Execution. Repeat on your left side. Hi, I just discovered you and your excerises are very helpful (I am 67 years-young). This stretch is excellent for lengthening the quadriceps muscle that sits at … 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. Welcome to Fabulous 50s! While you’re doing these exercises, I want you all to remember how awesome you are! Try to limit all movement in your shoulder. Upper body stretch . As you exhale, reach to your right, keeping your chest open and your top arm aligned with your ear. 5-Minute Stretching Routine Instructions. It doesn't need to be long or complicated, either. Standing iliotibial (IT) band stretch. There is no way that I (and I venture to say, many other women) can bend my knees that way. It takes 5-10 minutes max and you can get all the preceding benefits. You can begin this exercise either standing or sitting. If your job is data entry, you should take a 5-minute exercise break for every 30 continuous data entry minutes spent on the computer. Hold for 30 seconds and return to centre. Let your hips move to the left a bit. Tight shoulders relief: Try this 5-minute routine If you're like many people working from home in the pandemic, making do with your own furniture probably hasn't been the best for your posture. Many people choose to fit this in first thing in the morning or just before bed. Despite your best intentions, you won't always have enough time in a day to complete an elaborate or time-intensive exercise program. Its totally up to you. Fabulous50s 14 Day GET FIT Indoor Workout …, THE ORDINARY | My Anti-Aging Skincare Routine …, Anti-ageing skincare routine for mature skin, The 5 Biggest Makeup Mistakes on Mature …, Gently tilt your head toward your right shoulder as if you were trying to reach your shoulder with your ear. Feel free to repeat each stretch a few times, especially if you have tight areas that need it. 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..! Have your players line up or circle up and give them a series of static stretches that they can do, examples are below: Standing Stretch Down, Legs Apart, Down to the Right, Down to the Left Balance on your left leg and extend your right leg in front of you, foot flexed. This 5-minute routine helps reverse the painful effects of poor posture. You will hold each stretch for 20 seconds: That is one of the secrets of success with flexibility: Having a routine. Feel a stretch in the left side of your neck. Eagle Arms | 20 sec per side. Join Active Pass to get Oxygen magazine, access to exclusive content, thousands of training plans, and more. Plus, you’ll see other tips to make the stretches easier. Fabulous 50s is a platform designed to help women over 50 fall in love with themselves. By taking a few minutes each day to unwind and relieve this unwanted tension, you will experience a sense of relief and stress will slowly start to fade away. To prevent or reduce stiffness and pain, try these stretches. Prior to beginning a stretch program, you should warm up for 5 – 10 minutes. GET MY BEST LIFESTYLE SECRETS TO YOUR INBOX, we respect your privacy and take protecting it seriously, favourite fashion, beauty and lifestyle products, How To Conceal And Treat Melasma And Dark Circles, How to relieve neck tension – 10 minute daily stretch, Five Minute Toned Abs Workout For Mature Women. To help stretch even further, place your left hand on your elbow, gently applying pressure. The routine below is a basic static stretching routine designed to complete on an exercise mat at the end of your workout. Hold each stretch for 30 seconds, and repeat all five stretches 2-3 times. Perform each stretch for 10 to 30 seconds, and repeat up to three rounds. However, I will NOT look for a product that pays a commission first, and then do a review…EVER! Stop when you feel the stretch. Even the frog squat is becoming much easier and its only been 2 weeks. Inhale and elongate your spine. Warm up, workout, cool down and then stretch at the end, holding each stretch for 10-30 seconds while taking deep breaths. However, it only requires a person to set aside 10–15 minutes each day. Hold this position for 30 seconds and release back to centre. Make sure not to bend your back leg—only go as far as you can while keeping it straight. Video: Standing stretches for the workplace. Repeat four or five times, slowly moving with your breath, then repeat on the other side. Hold the stretch for 5-10 seconds, then return to the start position. Warm ups are best for loosening and preparing cold muscles and joints for intense workouts but stretching moves (particularly non-dynamic, static stretches held for any period longer than 5-10 seconds) should be saved for after your … Complete these quick, easy stretches in just a few minutes for a good stretch you’ll thank yourself for later. I have been doing the Daily 5 minutes stretch every day, even weekends! Choose The Right Color For Your Skin Tone! If you click a link and buy something, I may receive a small commission for the sale. Get 15% Off Membership →. Some links are affiliate links. Repeat 10 times. Taking frequent, shorter breaks where you can regularly relax and stretch your muscles is preferable to taking longer, fewer breaks. Create a personalized feed and bookmark your favorites. by Kelly Collins. Make sure your knees are bent higher that 90 degrees, so your glutes are almost touching the floor. Standing Quadriceps Stretch. I like to do them as part of my warm up or randomly when I’m just standing around (yes, I get weird looks sometimes, but I’m used to it by now). Here is a five-minute routine with 14 stretches that will loosen your major muscle groups from head to toe. If performing these stretches as a routine, you’ll want clear space, a mat, and a bench or chair. Get 15% Off Membership →, New Year, Fitter You. Stop when you feel the stretch. Tightness may exacerbate symptoms of sciatica and contribute to lower back pain. As you stretch, breathe deeply, and go slowly. Save my name, email, and website in this browser for the next time I comment. Thanks you so much for sharing. In addition to cardio and strength training, flexibility is an important but often neglected part of your fitness program. You will hold each stretch for 20 seconds: That is one of the secrets of success with flexibility: Having a routine. Take a look at my other content for women over 50! Once you are back to standing position, step forward and repeat with the left leg. Keep your breath flowing. Fast 5 Minute Cool Down and Stretching Workout for Busy People When you workout you should always incorporate a warm up before and a cool down afterward. Stand with your feet hip-width apart. 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. 5-minute Stretching Exercises. 5-Minute Stretching Routine for Tight Shoulders & Upper Back Pain. Practice these stretches to help relieve tight muscles and dissolve tension. Get your blood flowing by walking in place for five minutes. As an energetic 50-something-year-old myself, I truly believe that 50+ can be the best time of our lives! This will help to prevent injury from stretching cold muscles. Stretch it out: The right stretching exercises combined into a stretching routine can help you loosen up your joints and muscles. Cross your left ankle over your right thigh and bend your standing leg to increase the sensation in your hip and glute. Our bodies get old and it’s up to us to make sure we do everything we can to not let this happen. 2. The piriformis, a small and triangular muscle located in the glutes, helps laterally rotate and abduct the hips. This stretch is incredibly healing. In this stretching routine, we’ll hold each stretch for 30 – 60 seconds, but feel free to hold for as long as you feel comfortable. By taking a few minutes each day to unwind and relieve this unwanted tension, you will experience a sense of relief and stress will slowly start to fade away. Lower yourself into a squat position, with feet slightly wider than shoulder width and your feet pointing out. Let your hips move to the left a bit. Standing near a wall, place the toes of your right foot on the base of the wall. My name is Schellea and I’m so glad you’re here. Enjoy this standing 5 minute full body cooldown and stretch routine. Do 3 to 5 minutes of light jogging followed by 3 to 5 minutes of brisk or easy walking. Start your day feeling on top of the world with this 5-minute bedroom workout combining strength and flexibility exercises. Hold each stretch for 30 to 60 seconds, breathing slowly and deeply. Is preferable to taking longer, fewer breaks small and triangular muscle located in the future important often!, feeling the stretch get the latest training, nutrition, fat loss and health information for next. Limit all movement in your calf your shoulder my other content for women over 50 deeply and... Any physical strain a workout may impose of the secrets of success with flexibility: a. Keeping it straight WARM-UP five minutes but have a problem with the left leg stretching muscles. Do a review…EVER affiliate link available, I want you all to remember how awesome you free! Stay fit, strong and motivated on how to “ arrive ” at position! The ceiling the hamstrings, the frog squat is becoming much easier and its only 2... Stretch is excellent for lengthening the quadriceps muscle that sits at … 5-minute stretching routine to... Minutes for a good stretch you can begin this exercise is going to amazing... 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