If you're in your 30s, you might notice your body aching in ways it didn't in your 20s. According to PT Naill Barker, head coach at Dabbs Fitness, there are three stretches everyone in their 30s should be able to do to improve flexibility, range of motion, and keep muscles strong and healthy.
Deep squat hold
Naill tells Metro that all 30-somethings should be able to do a deep squat for one minute. 'Feet shoulder-width, sink all the way down, chest tall, heels flat,' he says. This exercise can improve hip mobility and stretch the abductor muscles in the groin. It also supports the thoracic spine, or T-spine, which is the middle and upper part of the back. 'As we age we tend to collapse in the upper back, so this helps your posture,' he adds. It can also improve gym performance: 'It will massively benefit you for any movements such as squats, lunges, or deadlifts.'
If you can't do it, try a regression: 'Hold a door frame and let your bodyweight counterbalance you down,' Naill says. 'Or, have your heels raised on a book or folded towel. Try five sets of thirty seconds.'
Half-kneeling hip flexor
Next, the half-kneeling hip flexor. Get into an upright kneeling position. 'You need your back knee down, the other leg in front, with the front foot forward. Squeeze the back glute, and tuck the hips under,' Naill explains. Do this for 45 seconds, two to three times on each side. 'You should feel it in the front of the hip, not the lower back,' he says.
Office work, especially sitting at a desk all day, can shorten the hips, making the hip flexor muscles tight. 'This in turn tends to put strain on the lower back and switches off the glutes, causing a lot of risk for lower back and hip injuries,' Naill says. 'This exercise helps ease the tension in the hip flexors, which in turn opens up the hips and takes strain off the lower back.'
For an easier version, Naill suggests: 'Instead, keep the ribs down, glute on, and tuck the pelvis before you move an inch forward. Try putting a cushion under the knee, too.'
Overhead reach on the floor
Finally, you should be able to perform an overhead reach on the floor. 'Lie on your back, knees bent, feet flat,' says Naill. 'Arms straight, reach overhead and touch the floor, without your ribs flaring or your back lifting off it.' Do this three to five times for 30 seconds each.
'This is great for your spine,' Naill explains. 'The key is to not let your lower back arch. You need to prevent your ribcage from flaring and to lock your core in. You want to access your overhead position through your upper back, not by using your lower back.' This improves mobility in the T-spine. Naill adds: 'Neck and shoulder injuries and even headaches can result from poor thoracic mobility.'
Doing this on the floor stops you from 'cheating' by reducing lower back involvement, allowing you to see how strong your T-spine really is. 'This is a key exercise for posture, and good posture affects everything: how we walk, how we sleep, how we lift in the gym,' he says. 'Also, for movements such as overhead work, this is a great prep to allow us to access that range in the gym for any overhead presses.'
If you're struggling, Naill suggests: 'Start with bent elbows. You can also add wall slides — back flat to the wall, arms sliding up and down. Try two sets of ten.'
