Maintaining flexibility and vitality as you grow older - a Pilates instructor recommends this four-exercise stretching regimen for longevity
Brett Starkowitz, the head of education and master trainer at London's Ten Health & Fitness, has a four-move solution for maintaining mobility and flexibility. This Pilates-inspired routine targets the spine, hips, back of the legs, and chest and shoulders. Here's a breakdown of each exercise:
1. Cat-Cow Stretch (for the spine)
Begin on hands and knees with shoulders over wrists and hips over knees. Inhale, arch your back, lifting head and tailbone (cow pose). Exhale, round your spine, tucking chin and tailbone (cat pose). Move slowly between poses for 8-10 cycles, syncing breath with movement.
2. Hip Flexor Lunge (for the hips)
From kneeling, step one leg forward to a lunge. Tuck tailbone under, engage glutes lightly to protect lower back. Hands on hips, gently lean forward to deepen the stretch into the hip flexor and quads on the rear leg. Hold for 20-30 seconds per side, 2 sets.
3. Downward-Facing Dog (to lengthen the back of the legs)
This pose typically involves pressing hips up and back, straightening legs to stretch hamstrings and calves while opening the back body.
4. Child’s Pose (to release chest and shoulders)
Sit back on heels and reach arms forward or alongside the body to stretch the latissimus dorsi and trapezius muscles.
Starkowitz encourages moving slowly, syncing breath with movement, and prioritizing mobility and stretching with age for lasting body health. This gentle but effective routine can help address common stiffness and pain areas through Pilates-inspired mobility work.
Pilates is a good complementary form of exercise to weightlifting, running, and everyday activities. By incorporating these moves into your weekly workouts, you can enhance your overall flexibility and mobility, promoting a healthier, more active lifestyle.
[1] Starkowitz, B. (n.d.). Personal interview. [2] Starkowitz, B. (n.d.). London's Ten Health & Fitness.
- Brett Starkowitz, from Ten Health & Fitness in London, recommends a Pilates-inspired routine that includes fitness exercises for maintaining mobility and flexibility, such as the Cat-Cow Stretch (spine), Hip Flexor Lunge (hips), Downward-Facing Dog (back of the legs), and Child’s Pose (chest and shoulders).
- Starkowitz's routine encourages a slow pace, breath synchronization, and prioritizing mobility and stretching with age, with the aim of promoting long-term body health.
- Incorporating these Pilates-inspired movements into regular workouts can enhance overall flexibility and mobility, making a significant contribution to health-and-wellness and fitness-and-exercise routines.
