Getting older: The perfect stretches to stay mobile at my age

Stretching is one of the most effective ways to counteract the effects of ageing. To keep my body
limber and mobile, I choose exercises that suit my priorities: staying flexible at 50, taking care of my
joints at 60 and being as active as possible without rushing after 70. With these exercises, I have
everything I need to put together a personalised stretching routine!

I’m 50: 3 stretches to keep me flexible

Around the age of 50, I start to feel that my body is less flexible. I find it harder to bend over or
reach for something high. I take action now to make my ligaments more flexible with these 3
stretches:
● Downward Dog: This posture is ideal for stretching the back, legs and shoulders:
o I get down on all fours.
o Supported by my outstretched arms, I place my legs backwards as if doing a plank.
o I bring my shoulder blades together, then push my buttocks up and try to put my
heels on the ground.
o My body forms a triangle, and my back is straight.
● Figure 4 Stretch: This posture is perfect for stretching the pyramidal muscle (a muscle in the
buttock) if I sit a lot, especially if I cross my legs:
o I lie on my back, knees bent, feet flat on the floor.
o I place my left ankle on my right knee.
o Keeping my legs crossed, I lift my right leg until my shin is parallel to the ground.
o I hold the stretch for 30 seconds with my back flat on the floor.
o I start again by switching my legs.
● Cat/Cow: This classic yoga sequence is ideal for loosening up the back, from the lumbar to
the trapezius:
o I get down on all fours.
o I bend my back on the inhale.

o I breathe out with a round back.

I’m 60: 3 stretches to counteract the loss of mobility

In my sixties, I want to fight against arthritis: I look after my joints while maintaining my muscle mass
as much as possible. I am careful not to hurt myself, but there are many exercises I can do, regardless
of my physical condition:
● Child’s Pose removes tension from the back:
o I get down on my knees with my buttocks on my heels.
o I put my hands on the ground as far away as possible.
o I breathe a few times, close my eyes and feel good.
● I test this pelvic stretch:
o I lie on my back with my knees bent and feet on the floor.
o I bring my knees to my chest and squeeze them between my arms.
o I hold for 30 seconds while breathing, then release and repeat 2 to 3 times.
● I release and strengthen my knees by doing the Star Stretch:
o Standing, I draw a star with the tip of one foot, as big as possible. This movement
makes me bend the supporting knee slightly.
o I alternate between the two sides.

I’m 70: Stretching gently to stay active

After 70, my priority is to stay active, even if it means stretching while sitting or lying down if it is
more comfortable. I am aware of my sensations more than ever, and I make sure I have something to
hold on to so that I don’t lose my balance or have trouble standing up (a stable chair, for example):
● I stretch my neck and spine:
o Sitting on the edge of a chair with my back straight, I gently raise my joined hands
above my head.
o I push my hands up as high as possible. I grow taller as I inhale and relax my
shoulders and arms as I exhale.

● The 4-way sit-up helps me to stretch my buttocks without having to lie on the floor:
o Sitting on the edge of a chair, I place one of my ankles on the opposite knee.
o I concentrate on my lower back, trying to make my lower back bigger.

● I stretch my back without taking risks:
o I place my hands on a table or the back of a chair, shoulder-width apart.
o I take small steps backwards, lowering my chin a little. I keep my hips just above my
ankles.

I can incorporate stretching exercises into my healthy routines at any age, adapting them to my
physical condition. To find more ideas, I select short stretching sessions from the iFIT library,
choosing exercises that I feel capable of doing and watch each movement carefully.

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