Fitness STATIC STRETCH Spine mobilisation If your back often gets tight and locked up, try this dynamic stretch to help ease it. Dont force your arms and body round too quickly, especially when new to this. Start the movement slowly and work up to doing it with more force, only if it feels comfortable, says Nolan. STATIC STRETCH Hamstring stretch Most people are tight in their hamstrings as we all sit a lot, so this stretch benefits everyone, says Nolan. up and holding Standing onto something, put one leg onto a low stool and lean your torso forward to stretch your hamstring. Hold for 30 seconds then repeat on the other leg. with feet slightly Stand wider than hip width, knees DYNAMIC STRETCH Hip flexor stretch When your hip flexors are tight, they tilt your pelvis forward, making your bottom stick out a bit, creating strain in your lower back. This is exacerbated by prolonged sitting. Some hip flexor stretches are done on the floor, which can be difficult if you have poor mobility. Try this standing up version instead: onto something, Holding stand in a split stance with Hold on to something if you need extra stability one leg in front of the other wide enough so that you feel a stretch in the front of your rear leg, close to the hip. Put your weight into your front leg and rock forward then back, so you increase the stretch in the hip flexor. Do this for about 30 seconds then repeat, with the other leg in front. soft and slightly bent. Relax your arms and shoulders. Turn your head and shoulders to the right so youre looking behind you (or as far round as you can go) allowing your hands to swing round. Straight away rotate back and now swing round the other way. Do this gently for a few rounds, building up momentum for a greater swing the further you can twist, the more youll stretch out the muscles along your spine for greater movement. Do this for at least 30 seconds. Turn your head and look behind you for a spine stretch 34 versusarthritis.org PP32-34_Inspire_Summer 2023_Simple Stretching.indd 34 17/05/2023 13:34