Flexibility isn’t just for dancers and avid yogis. A 2024 study found that flexibility and mobility are a key indicator in longevity. Both men and women who tested well in range of motion at 7 key joints (the Flexindex) were found to have significantly lower mortality risk over a 13-year period. And that’s all we need to know to start adding a few more stretches to our day!
“The probability of death during nearly 13 years of follow-up was close to 1% when Flexindex scores exceed 49 for men and 56 for women (out of a possible 80 points),” Dr. Claudio gil Araújo told Medscape Medical News. Barry Franklin, PhD and a co-author of the new study, added that “women with the poorest flexibility were almost five times more likely to die than those with high flexibility.” Read the full study here.
Below, we break down 8 important flexibility moves from Movement Living teacher Amanda’s free Stretch Class.
Remember: If sharp pain or discomfort starts, opt for a different stretch or decrease the stretch.
1. Spinal Roll / Cat Cow
Kneeling with your hands and knees on the floor (table top position) and back relaxed and neutral, curl your spine up and tuck your chin down. Hold this position at the top for a moment, then curl your spine all the way down. Use your core muscles and breath to keep your back supported and engaged. This will feel great on your spine!
Movement Living tip: place a pillow or cushion below your knees to prevent any discomfort or wear from a hard floor surface, or try this move on your bed.
2. Downward Dog
From a kneeling position on the floor, place your hands forward and root your feet flat on the floor. Raise your hips and knees up and back, into a triangle shape. You’ll feel this stretch in your hamstrings, legs, back, and shoulders. Lift your hips as much as possible, keeping a neutral and flat back, strong shoulders, and tight core.
3. Forward Fold
From standing, slowly fold your spine down, lowering your hands and head to the floor. Hold this position at the bottom when you feel a comfortable stretch across the back of your body. Keep your neck loose and relaxed.
Movement Living tip: If you feel discomfort resting your hands all the way on the floor, use blocks, a stack of books, or another object around your house for added support. You’ll still get a great stretch!
4. Forward Lunge
From kneeling, place one foot in front in lunge position, keeping your knee resting on the ground. Push into the stretch, moving your foot forward if needed to maintain a 90° angle at the front knee. If you can, rest your hands or elbows on the floor in front of you, beside your front foot. Or, use a block to rest your hands on. Swap sides to even out the stretch. You can also twist and reach your arms in the air to engage your shoulders and back.
5. Child’s Pose
From Cat Cow tabletop position, sit your hips back onto your feet, keeping your arms reaching out straight ahead of you. If you need to, use a pillow between your hips and legs as a cushion, only going as far as you can with your own range of motion. You should feel a satisfying stretch in your upper shoulders and back. Play with reaching your arms to the right, then to the left.
6. Supine Hamstring Stretch
Laying on your back, raise one leg straight into the air, bringing it towards your chest. Use your hands to hold your leg towards you, feeling a stretch in your hamstrings, low back, and hips. Hold the position here, then switch legs.
7. Supine Knee Tuck
From your back, bring your knees up close to your chest, using your hands to hold your shins comfortably. In this ball-like position, move side to side gently. This stretch is great for your hips and low back!
8. Supine Twist and Reach
Facing up, bring your knee up to your chest, and then twist your hips to bring your knee across your body. Stretch out your arm on the same side as your knee to the side, and feel your body open up! Keep breathing intentionally, using those deep core muscles to ground each breath. Don’t forget the other side.
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