This Is The 1 Stretch You Should Be Doing More Of As You Age

"Side lunge: In a wide stance, place the chair to your side. Bend your knees, shifting your pelvis away from the chair and leaning your shoulders toward the chair. You should feel the stretch on the inside leg closest to the chair. Breathe out and add a little more stretch, continuing for 30 seconds and repeating twice on each leg. Forward lunge: With the chair still at your side, position your feet in a lunge position with your front foot farther away from the chair."

"Seated figure-four: Sit at the edge of a sturdy chair, putting one leg straight out in front of you and crossing the opposite ankle over the straight leg's shin. Use your hands to pull the ankle up toward your hip as much as you can. Then, with your hands behind your back, lean forward at the hips, breathing in and out and leaning forward a little bit more. Hold for 30 seconds and repeat twice on each side. Butterfly: Sit on the floor with the soles of your feet facing each other and touching. Your knees should be out wide to your sides and your back should be tall. Lean forward at the hips, placing you"

Six targeted hip stretches use a sturdy chair and floor positions to increase mobility. Forward crouch involves squatting while holding the chair with a straight back, breathing out on descent and in on ascent, repeated ten times. Wide crouch repeats the squat with a wider stance and outward-turned knees for ten repetitions. Side lunge shifts the pelvis away from the chair to stretch the inner thigh for 30 seconds, twice per leg. Forward lunge holds a 30-degree bend in the front knee while drawing the hip back, held 30 seconds twice per leg. Seated figure-four and butterfly positions combine ankle placement and forward leans for 30-second holds to deepen hip opening.

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