GET FLEXIBLE!

Stretching your muscles is just as important as strengthening them. Tight muscles in the back and legs can cause pain, and tension in the muscles also affects blood circulation. With age, your ability to pump oxygenated blood around the body can degenerat

1 MONKEY STRETCH

As seen previously.

2 QUADS STRETCH

To stretch the

front of the thighs: Lie on your stomach and bend your left knee. Using your left hand, reach behind you and grasp your ankle (not your toes). Gently pull your foot towards your bottom (or as far as is comfortable) and feel the stretch in the front of your thigh. Hold for 10 seconds and lower. Repeat with your right side.

3 PULL-AWAYS

To strengthen wrists, arms and stretch out shoulders

and spine: Stand with your feet at hip-width apart a few feet away from a secure kitchen unit or sturdy banisters. Bend over at the waist and hold on to the support with both hands and ‘pull’ your body away from it, see left. Keeping your legs straight and your back flat, you should feel a stretch in your shoulder and spine. Hold for 10 seconds.

4 SIDE REACH

To stretch out your sides: Stand up straight with your feet wide apart. Place your right hand on the outside of your right thigh. Bend your right knee, and with your left arm reach up and over your head as high as possible, leaning over slightly on to the right. At this point you should be able to feel a stretch down the side of your body. Hold for 10 seconds, then repeat on the left side.

5 ACTION CAT

To stretch out your spine and relieve backache: Give your spine and back a good stretch with an exercise inspired by one of our best-loved pets. Go on all fours on the floor, see above. Drop your head down and arch up your back – just like your cat does – pulling in your stomach and feeling a stretch in your back. Now lift your right knee and bring it up as if to touch your forehead – go only as far as is comfortable. Hold for five seconds, then relax and repeat with your left knee. Repeat five times on each leg.