Stretches for Inflexible People

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Hello, inflexible people out there! Yes, you know who you are. You’re the ones who’ve tried things like yoga or Pilates stretches, but can’t even get into the starting poses. You might even be super strong with a great physique, but yet, reaching down to the floor to pick up that pen you dropped isn’t pretty. If this hits a little too close to home, don’t despair. You CAN improve your flexibility.


This is the first video I’ve made with the help of my personal training clients. You’ll meet 2 of my gals, Lola and Sue, adorable BFFs since childhood and clients of mine for about a year and a half now. They’ll be demonstrating 5 standing stretches you can do to improve your flexibility. And here’s the thing, gang. If you’re getting up there in years and you continue to neglect stretching, you’re setting yourself up for some pretty serious problems. Tight muscles mean poor balance and coordination…a recipe for a fall or injury. It also means you’ll have low range of motion in your joints. Not good. That will affect everything. Taking a shower and washing your feet, for example. Bending and reaching to unload the dishwasher. Climbing stairs or walking over uneven surfaces. When you’re inflexible, especially when you’re older, life can be pretty challenging.

So, I hope you’ll take the time to watch the video, learn the 5 stretches and put them into practice. You should be stretching every day if you want to see improvements. If you do, I PROMISE you you’ll see results. It’s worth it. You’re worth it.

Here’s a quick description of the 5 stretches in the video. Do them all slowly, 10 repetitions each side:

Standing Lumbar Rotators: Stand sideways to a wall. Put your near hand on the wall and stand with good posture. Turn your shoulders to face the wall and place your far hand on the wall, so you’ll be rotating your spine. Then, pull your far hand away and reach it back behind you as far as you can, looking over your shoulder. .

Side-lean Neck Stretch Combo: Stand sideways to the wall with your near hand placed on the wall. Lean to the side towards the wall and reach your far arm up and over trying to reach and touch the wall. Return, and then lean your neck towards the wall by bringing your ear to your shoulder. Slowly repeat this combination move 10 times and then repeat on the other side.

Chest Opener: Stand with good posture. Pull arms back to open your chest, gently arching your back, and then exhale and round your back, bringing the backs of your hands together in front of you.

Snow Angel: Place your back against the wall. Keep the backs of your hands against the wall as you lift your hands up over your head, and then slowly down to your sides, as if you were making a snow angel.

Triangle and Warrior Lunge Stretch: Stand sideways to the wall with your near hand placed on it for balance. Stand in a split stance, with your near leg forward and your far leg back. Keep your legs straight as you lean forward reaching your far arm forward simultaneously. Then, bend your front knee for a Warrior pose (lunge stretch) while you drive your elbow back behind you to open your shoulder and chest.

After 15 years as an educator in both the public K-12 setting and the University level in Special Physical Education, Stef made the leap to her true passion… the fitness world. She’s currently a personal trainer and wellness coach specializing in seniors, medical conditions, and injuries. Stef loves running, cycling, and being “Mugga” to her two favorite mini-humans — Punky and Marshmallow. ❤️

    2 thoughts on “Stretches for Inflexible People

    1. Karen

      Stefany, 5 weeks ago I fell with my bike and cracked two ribs plus tweaked something in my hip. Since I am 1200 miles from home in our Winnebago Fuse, I can’t easily get PT; so I started doing these stretches. They are spot on for my needs. Thank you. I will try some of your other routines as I improve

      1. Stefany - Post author

        First off, I’m really sorry to hear about your awful bike accident, Karen. Still, good for you for taking responsibility for your healing and doing your own PT. I’m so glad these stretches have been effective for you! Be patient with your body as you recover, it takes longer than we realize. Here’s to hoping you’re good as new in no time! xoxoxo


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