5 Minute Daily Stretch for Women Over 50
Stretching and staying flexible is vital to healthy ageing. This 5 minute daily stretch routine leaves me feeling limber, refreshed and energised. I’m so excited for you to try it!
Rotate neck side to side and then back and forward…. Rotate your head clockwise then anti clockwise
Interlock fingers in front of your body with palms facing up and arms limp. Gently stretch arms above head, turning palms as you do so to face the ceiling. Keep your shoulders back and your chin forward as you breathe in and out. On each inhale, try and stretch slightly further up. Allow yourself while in this stretch to lengthen your entire spine.
Breathe deeply through your nose as you reach up to the ceiling, keeping fingers locked. As you reach the peak, gently stretch your torso towards your left side, keeping your neck long and your shoulders down. You should feel this stretch open up your entire left side. Inhale and exhale and in measured counts for 30 seconds. Repeat on the opposite side.
Place both of your hands on your lower back/butt. Gently push your hips forward, keeping your hands planted on your lower back. On each inhale, try to reach slightly further, allowing your chest to open fully. Keep your knees soft during this stretch.
Place both hands on your thighs, just above the knee. Bend over slowly until your back is perpendicular to the floor. Hold this position if comfortable. Continue to lower your upper body on each exhale towards the floor to feel the stretch more fully, holding your feet or ankles for support. Hold in this position for 30 seconds.
Stand with your spine straight and arms at shoulder height, perpendicular to the floor. Place your right hand on your left shoulder, keeping your left out stretch. Allow the spine to twist slightly more on each exhale until you have reached a comfortable position. Hold for 30 seconds and release, switching to the opposite side.
At a centre position with both arms gently resting by your side, begin to draw small circles in the air with your shoulders in a clockwise motion. Reverse direction after 30 seconds. Repeat four times.
With your left arm in front against your torso and your right arm resting behind your back, gently twist your body. As you twist, switch the position of your arms. Repeat this motion for 30 seconds
Take your right arm and cross it over your chest, holding it in place with your left arm. Hold in position when you feel the stretch in your shoulder. Hold for 30 seconds. Return to centre and repeat with your left arm.
With your arms raised above your head and your fingers pointing to the ceiling, twist your torso down in a clockwise motion, tracing an imaginary circle in the air with your hands. Repeat this motion until you have done ten full revolutions and then switch to counter clockwise.
Put all your focus into a problem you have and imagine pushing it in towards your hands. Push all the power out of it and then rub your hands together with vigorous speed and apply that positive energy into your face and then heart.
It’s so important to take some time out for yourself. This routine will only take 10 minutes to complete and will have you feeling refreshed and light. This routine can be performed every day or whenever you feel you need a good stretch. I would love to hear if you have tried this out for yourself!
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