Pain in the Butt: Standing Back of the Leg Stretch

Hey everyone! Grab your coffee or tea, and let’s have a little chat about those pesky pains and strains that so many of us “seasoned folks” experience as we age. 

First off, a quick intro. I’m Judy, your health and older population optimization coach. I’ve got 42 years of experience under my belt, 11 Ironman Triathlons, and severe osteoarthritic knees! Whew! I know, quite a list, right? And for the past decade, I’ve been laser-focused on helping people like you and me, the 50s, 60s, 70s, 80s, and above club. 

Let me tell you, it’s high time someone spoke about the unique challenges and solutions for our age group. Why? Well, let’s be honest, not everything labeled “50+” caters to the full spectrum. 

Today, I introduce some golden Dynamic stretches. These little gems are here to counteract our everyday life patterns, which sometimes lead to those annoying muscle and joint pains.

Now, the hero of today’s episode is our hamstrings or, for the uninitiated, the back of your legs. Did you know, with all the sitting we do, our poor hamstrings often shorten? Yep, that’s right. When we sit – whether it’s while driving, watching TV, or during meals – many of us adopt this slouched position which does our hamstrings no favors. This is when the issues begin. From a misaligned pelvis to potential joint pains, these seemingly minor things can lead to bigger problems.

But fret not, I’ve got your back, or rather, your legs! Enter dynamic stretching. Unlike static stretches which can be too aggressive for our age group, dynamic stretching is like an internal massage. Think of it as rhythmically and gently telling your muscles, “Hey there, let’s stretch and relax, shall we?” It’s gradual, gentle, and quite therapeutic!

Our focus today is the standing back leg stretch. All you need is a chair or stool (or even a stack of books). Oh, and if you’re worried about balance, just grab a broom (with the bristles on top) or something similar. Trust me, it works wonders.

For the stretch: 

1. Stand facing the chair or whatever you’ve chosen.
2. Gently place one leg on the chair, flexing your toe towards your knee.
3. Using the broom or balance support, lean forward slightly, then lean back, without straining.

And voila! You’re on your way to happier hamstrings!

However, consistency is key. Try to practice this several times daily, especially during those longer sitting periods. Over time, you’ll find that many of those troublesome pain syndromes can be managed, or even, dare I say, disappear.

Don’t forget to check out yoursecond50.life for more resources specifically tailored for our age group. From eating plans to exercise videos, it’s a treasure trove waiting to be explored.

Take care, and until next time, keep stretching!