Finding your flex…
There are a whole range of exercise regimes with built-in stretches to encourage your flexibility, mobility and posture. Take a look at our favourites…
YOGA THE RELEASING STRETCH
It doesn’t take a genius to realise that yoga is ‘stretch nirvana’. But if you’re flex phobic (fearful that you might tear something), then that pretty much proves your tense body needs yoga’s relax-and-unfold abilities.
FLEX FACTOR The best! ‘When you stretch, you open up different parts of the body,’ says yoga teacher Emma Heroise. ‘Fold forward and you open up the backs of the legs and your back. Twisting opens one side of the body and gives organs on the inside a circulation boost. Yoga stretches are like self-massage!’
CLASS ACT Don’t stress about not being able to bend like a pretzel, and don’t let choosing a style of yoga hold you back. ‘Any yoga is good for stretching; it’s the approach you take in class that matters,’ says Emma. ‘Feel empowered to lengthen the toes, fingers, hips and hamstrings. Open the shoulders and release the neck, chest and jaw. You can do all of the above in a gentle hatha class with its slow pace and postures. Or try fast-paced vinyasa, where the stretch becomes fluid, oiling joints and warming muscles.’
BIG BENEFITS Along with a supple body and stronger muscles, yoga poses plus breath work can help boost circulation, mood, focus, sleep and posture.
OK FOR ALL? Yoga is a good move for those with mobility requirements. If your local studio is accessible, ask about seated yoga classes, which work for wheelchair users and those who are less able to walk.
FIND Emma Heroise teaches yoga in Essex; contact emmayoga@aol.com. Try online classes at yogaia.com
BARRE CLASS THE TONING STRETCH
If you love the idea of finding your flexibility via ballet-inspired moves, this is definitely for you.
FLEX FACTOR ‘The beauty of barre work is that almost every movement involves what we call an “active stretch”,’ explains Vicki Anstey, creator of Barreworks workout studio. ‘This means that while one muscle group is working, another is stretching and we can sustain movements for longer as we transition between muscle activation and muscle relaxation. The result is that you are building stamina, as well as strength and flexibility.’ Win, win!
CLASS ACT You’ll be at the barre, but may also use hand weights and resistance bands, and work your way around the body to ensure every muscle group and joint is used. ‘No two classes are exactly the same, but every class begins with the same warm-up and finishes with a final stretch,’ says Vicki.
BIG BENEFITS Flexibility, of course, plus strength, stamina and joint mobility. ‘Key joints are continually tested for stability and mobility,’ says Vicki. ‘This causes the release of synovial fluid, which lubricates them and keeps them healthy.’
OK FOR ALL? Fine for most adults right up until 70-plus. Classes are often small, so you’ll get individual attention and modifications for fitness levels.
FIND Vicki Anstey, creator of Barreworks, teaches classes in Richmond, Surrey; barreworks.co.uk. Or try similar at-home moves online at barrecore.co.uk
EXERCISE BALL THE FLEXIBLE STRETCH
If you bought an exercise ball years ago, it’s time to retrieve it from the back of the cupboard, because it could truly become your flexible friend.
FLEX FACTOR Using a gym ball is a great way to get supple and, as a bonus, de-stress. ‘Stretching is a very satisfying way of releasing tension from the body and hugely important for our movement skills and mobility, particularly as we get older,’ says fitness consultant Lucy Knight.
CLASS ACT Doing moves on an exercise ball will really power up your fitness routine. In a gym ball class, expect to go through exercises using a large ball, which, because it’s basically unstable, encourages you to use your core muscles. ‘Using a ball means you have something firm, yet comfortable, to drape yourself over in a multitude of directions,’ says Lucy. ‘This offers you many more stretches and a greater range of movement than the flat surface of the floor, as you can use the ball’s motion to roll in and out of a stretch, as well as easily adjust the intensity.’
BIG BENEFITS There are loads! Improved balance, stability, agility and body toning are all in the mix.
OK FOR ALL? Yes, if you take it steady and choose a great instructor, anyone can go for it. Get the feel of exercising with a ball by using it as a seat at home when at a table or desk.
FIND Lucy Knight is a fitness consultant (lucyknight.org.uk). Look for exercise ball classes at your gym or health club – often called ‘gym ball’, ‘exercise ball’ or ‘Swiss ball’ classes. Try Lucy’s DVD, An Introduction To Gymball (amazon.co.uk).
Or try a class at home by subscribing at yoopod.com
MELT METHOD THE ROLLING STRETCH
This new way of finding your flex is a self-treatment technique that aims to help eliminate pain and stress.
FLEX FACTOR The Melt Method helps release restrictions in the fascia – the collagen and elastin web that supports every muscle, organ and bone in your body. If it is pliable and supportive, things are great. If it’s damaged, you get aches and pains, and feel out of kilter. ‘Melt can improve mobility and reduce discomfort brought on by all the things we do just going about our lives,’ says Melt teacher Monica Halper.
CLASS ACT Classes are performed on the floor, using foam rollers and small treatment balls. Learn the moves in classes, then practise at home. ‘Melt is more a lifestyle than an endgame,’ says Monica. ‘We wouldn’t just brush our teeth daily for a month, then stop!’
BIG BENEFITS Fewer aches and pains, and less body tension… but there’s more. ‘The layer of fascia is where our sensory nerves live, so it can have a profound impact on our nervous system,’ says Monica. So you may experience better digestion, moods and sleep, too.
OK FOR ALL? Most definitely! It’s considered good for anyone wanting
to slow the ageing process, especially if you’re 50-plus. The Melt Method is great if you want to stay active and mobile for longer.
FIND Monica Halper teaches classes in London (thoughtfulmovement.com). Find classes nationwide at meltmethod.com
PILATES THE DYNAMIC STRETCH
If you thought Pilates was all core-centric, think again. ‘It’s a shame that Pilates is considered to be all about core strength,’ says expert Lynne Robinson. ‘It’s so much more than that; core stability is just one of the principles of Pilates.’
FLEX FACTOR If, like the rest of us, you feel tense and hunched most of the time, a Pilates class could be the making of a new, more body aware you. So where’s the stretch? ‘We prefer to use dynamic stretching, rather than static stretching,’ says Lynne. ‘Flexibility is achieved through movement. And motion is lotion to the body, to joints and fascia. By mobilising joints, we encourage the production of the synovial fluid that lubricates them.’
CLASS ACT ‘The starting point is to bring your awareness to your body,’ says Lynne. ‘To notice where you might be “holding tension” and to find better, more natural neutral alignment for your joints. Then you can do exercises that will gently mobilise your joints without adding stress or strain.’
BIG BENEFITS There are many benefits: flexibility, as you work towards a range of motion within the joints, plus improved posture, core stability, a lean look and increased energy.
OK FOR ALL? The beauty of Pilates is that it’s adaptable to any age or fitness level. There’s an endless menu of moves and modifications to help you through the learning process.
FIND Lynne Robinson is co-founder of Body Control Pilates. For classes, go to bodycontrolpilates.com. To find a Pilates teacher in your area, go to pilatesnearyou.co.uk