At Age 47, I Swapped Traditional Gym Workout for a New Routine, Boosting My Strength Instead
As we age, maintaining the flexibility and strength of our hips becomes increasingly important. This is due to the hips' essential role in weight bearing and locomotion, as they attach some of the strongest muscles in the body, including the hip flexors and glutes. If you're experiencing back pain or difficulty getting around, the hips are a good area to address first.
David Kirschen, a master flexologist with over 20 years of personal training experience, shares a go-to routine for building and maintaining strength in your 40s, with a key focus on the hips. This routine, designed for every other day, progressing to daily as tolerated, emphasises mobility and stretching exercises.
One of the key exercises in Kirschen's routine is the Lying Hamstring Stretch. To perform this stretch, lie flat on your back and loop a yoga strap (or belt/rope) around your foot. Lift your leg while keeping the knee straight, and gently pull the leg toward your head. Hold for at least 30 seconds on each side. This stretch targets the hamstrings, which play an important role in hip extension and overall hip mobility.
Another crucial exercise is the Side Lying Quad Stretch. To perform this stretch, lie on the side opposite the one you want to stretch. Bend the knee of the leg to be stretched, grab the ankle with the same side hand, and pull the heel toward your buttocks while allowing the thigh to drift back. You can use a yoga strap for assistance by looping it around the ankle and pulling the foot toward the buttocks. This stretch targets the quadriceps, particularly the rectus femoris, which originates at the pelvis and can tighten the hips.
The adductor muscles, located in the groin, pull the legs toward each other. To stretch the adductor muscles, begin seated with your knees bent and the soles of your feet pressed together, then gently push your knees down toward the ground. This stretch can also be performed lying down, flat on your back, with your legs in the same position.
The piriformis muscle, located deep in the back of the hip, can cause discomfort by creating a rotational force at the pelvis and potentially placing pressure on the sciatic nerve, leading to radiating pain down the hip and leg. To stretch the piriformis, lie on one side of your body, bend your knee as much as possible, grab your ankle with your same side hand, pull your heel toward your buttocks, and allow your thigh to drift back.
The butterfly stretch, which targets the adductor muscles, can build arm strength faster than traditional workouts after the age of 40. This exercise involves sitting on the floor with the soles of your feet together and your knees splayed out to the sides. Grasp your feet and gently press your knees down toward the ground.
It's important to note that as we age, we tend to move less, causing a faster loss of function in the hips. Over time, the body may tighten up due to changes in lifestyle and physiology. Therefore, it's crucial to adjust your body's workout routine to suit your body's needs as you age.
By incorporating these exercises into your routine and making adjustments as needed, you can restore your range of motion, feel less restricted, and maintain strong, mobile, and pain-free hips as you age. Proper recovery time between sessions and adjusting frequency based on soreness and progress are essential for success.
[1] For more detailed instructions and variations of these exercises, please consult David Kirschen's comprehensive guide on hip-opening exercises for the 40s.
- David Kirschen's go-to routine for maintaining hip strength and mobility in your 40s includes exercises that focus on both stretching and mobility, such as the Lying Hamstring Stretch and Side Lying Quad Stretch.
- Other essential exercises in his routine target specific muscle groups that impact hip health, like the adductor muscles and piriformis, which can be stretched through exercises like the adductor stretch and piriformis stretch, respectively.
- Aging often results in reduced movement, leading to faster loss of function in the hips. It's crucial to adapt one's workout routine to accommodate these changes, incorporating exercises that help restore range of motion and maintain strong, mobile, and pain-free hips as we age.
- The butterfly stretch, a hip-opening exercise that also builds arm strength, is particularly beneficial for older adults, as it may produce results faster than traditional workouts when it comes to improving adductor muscle flexibility.
