Stretch yourself younger

Want to be able to zip up a dress, touch your toes and stay supple for ever? Then find time in your day for these five-a-day stretches from Jean-Ann Marnoch of the Register of Exercise Professionals.

By The Good Housekeeping Health teamPublished: 19 December 2012

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Back stretch

'This upper back exercise will help you reach around and maintain good posture,' explains Jean-Ann.

◆ Sit upright, or stand with your feet hip-width apart. Link your fingers together out in front of your chest with your palms facing inwards.

◆ Keeping your tummy pulled in and your elbows soft, push your hands out in front of you and away from your chest until you feel a stretch across the top of your back. This can be increased by dropping your head down towards your chest.

◆ Hold for around 10 seconds, then relax.

Front thigh stretch

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◆ Lie on your front, bend your right arm and rest your head on it for comfort.

◆ Bend your left knee and bring your heel towards your buttock, taking hold of your ankle with your left hand (you can use a towel if you can't reach your ankle with your hand).

◆ Gently pull your foot towards your buttock until you feel a stretch along the front of your thigh.

◆ Try to relax in this position and hold for 10-15 seconds, then repeat on the opposite side.

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Back thigh stretch

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◆ Sit on the floor with your left leg straight out in front of you, bend your right leg and hug it to your chest.

◆ Keeping your chest on your thigh, slowly slide your right foot forwards until it’s as straight as possible and you feel a stretch in the back of your left thigh.

◆ Try to feel as relaxed as you can and hold for 10-20 seconds, then repeat on the opposite side. Hip release ‘This stretch focuses on your legs and hips and will help keep you mobile,’ says Jean-Ann.

Hip release

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‘This stretch focuses on your legs and hips and will help keep you mobile,’ says Jean-Ann.

◆ Sit on the floor with your legs loosely crossed in front of you.

◆ Place your hands at the side of your knees and, starting with your head, slowly roll your body down so that your head is close to your legs and you feel the stretch across your hips and back.

◆ To increase the stretch, take your legs further out away from the body. Hold for about 10-15 seconds, then repeat with your legs crossed the other way. Again, try to feel as relaxed as possible, as stretches are more effective if you avoid tensing up.

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Chest opener

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◆ Stand with feet hip-width apart and link your fingers behind your back.

◆ Keeping your tummy pulled in and your elbows slightly bent, lift your arms and stretch them backwards away from your body until you feel a stretch across your chest. Be careful not to arch your back – keep it neutral and supported by holding in your tummy.

◆ Hold for 5-10 seconds, then relax. Talk to your doctor before starting any new exercises, particularly if you have problems with your joints

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