This Simple Daily Stretch Could Add Years to Your Life, Trainers Say ...Saudi Arabia

When it comes to staying in shape, we often focus on "going hard." Think lifting heavier or running faster and longer. While these goals are worthy and can keep your body functioning, trainers say stretching is an underrated tool for improving your longevity."Stretching keeps your muscles flexible, which helps your body move easily and prevents stiffness that builds up from sitting or stress," explains Denise Chakoian, a certified fitness trainer and the owner of Core Cycle and Fitness LaGree. "It improves circulation, which can boost your mood and make you feel more awake during the day."She also notes that stretching can improve posture, lowering the risk of strains and making it safer to "go hard" during exercise."Over time, those small benefits add up, helping you feel more comfortable in your body and move with less effort," Chakoian says.Trainers specifically love one type of stretch, reporting that it can "add years to your life." They revealed their favorite simple stretch for longevity and why it's beneficial. Plus. They'll share step-by-step instructions for three ways to start stretching one important muscle right now.Related: The One Simple Stretch Physical Therapists Want Everyone Over 50 To Do Daily

The Best Stretch for Adding Years to Your Life, Trainers Reveal

Trainers say that hip openers can help you age more gracefully—literally. "Hip openers are stretches or movements that target the muscles around your hips, including the glutes, hip flexors, and inner thighs," explains Amanda Dvorak, CPT, a certified personal trainer at Garage Gym Reviews. "They work to increase range of motion, reduce tightness and improve overall hip mobility."Lower-body stretching routines often focus on the quads, hamstrings and glutes. Yet, Chakoian shares that the hips serve critical functions.

"Your hips act as the body’s main hinge point, connecting your upper and lower halves so you can walk, stand and move in every direction," Chakoian says.Sounds important, right? She isn't done. "The hips stabilize your spine and pelvis, which keeps your posture aligned and your balance steady," she says. "Strong, mobile hips help protect your back and knees from taking on too much strain."

Weak hips can make "second-nature" habits feel like epic chores. "When the hips get tight or weak, everyday activities like climbing stairs or getting out of a car can start to feel harder," Chakoian explains. "Basically, healthy hips make almost every movement smoother and more efficient."?SIGN UP for Parade’s health newsletter with expert-approved tips, healthy eats, exercises, news & more to help you stay healthy & feel your best self?

Long story short, hip openers help you to sit, stand, move and live with ease as you age. When you engage in hip openers, trainers say that you:

Become more mobile. Dvorak notes that hip openers boost mobility, "which makes bending, squatting and getting in and out of chairs easier."Reduce lower back pain. Back pain can increase along with the number of candles on our birthday cakes. However, Chakoian reports that hip openers can keep that "cost of aging" from becoming unnecessarily inflated because they take pressure off the spine.Improve your posture. A stronger posture can also help reduce pain. "Hip openers improve posture by loosening tight hip flexors that pull your body forward," Chakoian explains.Balance better. "Hip openers can even help with balance, because mobile hips give you a stronger foundation when standing or walking," Chakoian shares. Dvorak adds that this balance can protect you against falls, which people are more likely to experience as they age. The National Council on Aging reports that falls have non-fatal risks, like breaking bones, but can also, unfortunately, lead to death, making balance critical.Improve your circulation. Dvorak says that hip openers can support your circulation and eliminate stiffness, "making it easier to stay active throughout the day." When you stay active, you lower your risk of common chronic conditions in older adults, such as heart disease.

Related: This One Pre-Exercise Mistake Is Sabotaging Your Workout, Trainers Warn

3 Hip Flexor Stretches You Can Do Today

Chakoian loves hip flexor stretches for improved mobility, better posture and overall health. She recommends doing hip flexor stretches once or twice a day, especially after long periods of sitting or lying in bed. "It'll keep your hips moving freely," she notes.She and Dvorak shared their three favorite hip flexor stretches for adding years—and ease—to your life.

Dvorak loves this stretch, which engages the glutes and outer hips. "It's simple and effective for tight areas from sitting," she says. Here's how to do it:

Lie on your back with your knees bent. Cross your ankle over the opposite knee.Gently pull your uncrossed leg toward your chest until you feel a stretch in the glutes.Hold 20 to 30 seconds per side.Repeat for two to three rounds.

2. Low lunge

Chakoian shares that low lunge stretches your hips, quads, hamstrings, glutes and core. "This move is perfect for opening the hip flexors and improving posture," she raves. Here's how to do it:

3. Butterfly stretch

Dvorak explains that Butterfly stretch engages your inner thighs and hips, sharing, "It opens your hips without straining your knees or back."Here's how to do it:

Related: This Is the #1 Best Core-Strengthening Move for People With Lower Back Pain

Hip flexor stretches can improve your quality of life and even protect against (potentially fatal) issues like falls. However, sometimes, it's best to skip your daily hip flexor stretch. "Avoid hip openers if you’re dealing with a recent hip injury, joint replacement or inflammation like bursitis," Chakoian notes. "You also shouldn’t do them if you feel sharp pain instead of mild stretching."

While stretching can feel a tad confrontational to your body, especially if you're new to it, it shouldn't be unbearable. If it is? "You've gone too far," Chakoian says. "In general, gentle movement is fine, but forcing a stretch or pushing through discomfort can do more harm than good."

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Related: The Common Sleep Position That's Hurting Your Back, According to Physical Therapists

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