My track record at sticking to resolutions and regimes is… patchy, at best. But here’s one thing I’ve managed to do every morning for the last three months. As soon as I get out of bed, I stretch up, bend forward, and then hang there for a short while, my fingers waving at my toes, letting all the creases and cricks of the night stretch out. It feels amazing. The bodily equivalent of ironing a shirt into crisp cleanliness.
It’s not a thing I would have relished a decade or so ago. Back then, I slid out of bed limber and lithe. Now, though, I heave myself up and hobble a bit. When I do stretch, my toes seem noticeably further away than they once were. What’s happening to me? ‘As we age, muscles, joints and tissues naturally get stiffer,’ says physiotherapist Sam Bhide. ‘Stretching improves muscle length and flexibility. Muscles are like elastic bands – if tight, they need to be stretched to be elongated and you always need to use gentle, controlled movements when stretching them.’
Nor is stretching just to prevent injury before and after exercise. Even if you’re not gearing up for a run any time soon, stretching improves your tissue flexibility and general mobility, says Bhide. ‘It also reduces joint stiffness, improves blood circulation, can help to manage pain and also improves any compound movements you go on to make, whether that’s walking, climbing, taking the stairs, getting out of a bath or car…’
By contrast, losing flexibility can have some negative knock-on effects as we get older. It can affect your balance, make you more prone to injury and even to chronic pain. So, which simple stretches does Bhide recommend we all work into our daily routines?
Knee hugs
First thing in the morning and last thing at night, lie on your back in bed then bring both your knees up towards your chest, with the help of your hands. Don’t force them – the aim is just to feel a gentle stretch. ‘This stretches the back muscles and releases any stiffness,’ explains Bhide. ‘To engage your neck and upper body, too, gently bring your chin towards your chest. This will stretch the back of your neck, which allows a full posterior (or back muscle) chain stretch.’
Knee rolls
Still lying on your back, bend your knees with your feet flat on the surface you’re resting on. Let your knees come together, then gently and softly roll them over to one side of your body, then the other. ‘Imagine your lower body is twisting left and right, keeping your upper body still,’ says Bhide. ‘This improves any stiffness in your trunk muscles, so is recommended for hip and lower back pain.’
Want a deeper stretch? ‘Open your arms wide and gently twist your neck while working your knees, to add upper body and neck stretch and get the full spine involved,’ says Bhide.
Touch your toes
Once you’re out of bed, stand with your feet hip-width apart, bend down with the aim of touching your toes. If you’re feeling a little unbalanced, having the support of a wall behind you can help, says Bhide, though if you’re feeling especially wobbly, give this one a miss.
‘You’ll feel the stretch in your back muscles and hamstrings and, if you go further towards your toes, in your calves as well.’
Banana stretch
Standing up, raise both your arms above your head, interlock your fingers and then arch your arms over to one side, feeling a stretch in your neck, upper body, trunk and hip muscles. Then repeat, stretch over to the other side, using gentle and controlled ‘This is a good one to do first thing in the morning, while waiting for the kettle to boil or in between desk jobs during the day,’ says Bhide.
