I’m a personal trainer over 40 — here are the stretches I do every day to alleviate hip and back pain

cool-downsStretching is a vital part of any health and fitness program. Not only does it improve your flexibility, it also promotes proper range of motion during movement, reduces the chance of injury, and can relieve existing aches and pains.

Despite knowing better as a certified personal trainer, I’ve been guilty of skipping post-workout stretches and cool downs. I got away with it in my 20s and 30s, but once I hit 40, I began to really struggle with hip and back pain. I decided then to get serious about my mobility routine, so I began doing the following six stretches daily. These moves have helped keep my hips and back loose and my pain levels manageable.

Even better, you don’t have to wait until you’re over 40 to try them. If you've got a yoga mat and a few minutes to spare, you can give them a go now — no matter your age.

How to do the hip and back stretches

In addition to a yoga mat, you may also want a towel or pillow for cushioning sensitive knees.

If you don’t have a regular fitness routine in place, I’d recommend meeting with a certified trainer to ensure you’re doing the stretches correctly. For stretches that are held, start with 15-30 seconds and gradually work up to 60 seconds as your flexibility and range of motion improve. For mobility-focused moves, start with 5 reps on each side and work your way up to 10-15 reps.

1. Figure 4 stretch

• Lie on your back with your knees bent and feet flat on the floor.
• Cross your right ankle over your left knee.
• Lift your left leg and grab your left thigh with both hands.
• Hold in this position for the desired length of time.
• Lower your left leg and uncross your right ankle.
• Repeat on the other side.

2. Cat and cow stretch

• Come to all fours on the mat.
• Engage your core muscles.
• Lift the center of your spine towards the ceiling, rounding your back.
• Hold for a few seconds.
• Slowly return to the start position.
• Aim the top of your head towards your tailbone, arching your spine.
• Hold for a few seconds.
• Slowly return to the starting position.
• Continue moving between the positions for 5-10 reps.

3. Supine twist

• Lie on your back with your knees bent and feet on the floor.
• Keep a neutral spine.
• Slowly lower your knees to your right.
• Hold in this position for a few seconds.
• Bring your knees back to the starting position with control.
• Slowly lower your knees to your left.
• Hold in this position for a few seconds.
• Slowly return to the starting position with control.
• Continue alternating for 5-10 reps each side.

4. Kneeling hip flexor stretch

• Place your left knee onto the mat, with your right knee bent and right foot on the floor.
• Engage your core and keep your spine neutral.
• Gently tuck your tailbone.
• Lean forward into your right leg until you feel a stretch in the front of your left hip.
• Hold in this position for the desired length of time.
• Switch sides and repeat.

5. 90/90 hip stretch

• Sit tall on your tailbone.
• Bring your left knee in front of you, bending your left leg at a 90-degree angle.
• Take your right knee behind you, bending your right leg at a 90-degree angle.
• Pitch forward slightly over your left hip, keeping your spine neutral.
• Hold for the desired length of time.
• Switch sides and repeat.

6. Child’s pose stretch with side bend

• Come to all fours on the mat.
• Aim your hips behind you, reaching your arms out in front of you.
• Place your left hand on top of your right, slightly shifting your hips to the left.
• Hold for the desired length of time.
• Switch sides and repeat.

Benefits of these hip and back stretches

These stretches open up the hip joints and vertebrae, and also lengthen the muscle tissues that surround these areas — the piriformis, gluteal muscles, core, hip abductors and adductors, hip flexors, and latissimus dorsi.

Additionally, the supine twist and child’s pose will stretch your pectoral muscles and aid in opening up the chest.

Practicing these stretches regularly can promote optimal movement patterns, reducing stiffness and pain.

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