I’m a spine doctor — do this one stretch daily to avoid pain as you age

The hips don’t lie — and neither do the hip flexors.

Tight muscles make daily life more difficult, and sedentary jobs exacerbate the challenges. While we inevitably lose flexibility as we age , we can take steps (or stretches, rather) to slow down the process.

All stretches benefit the body, but focusing on the hip flexors is crucial to maintaining mobility in our golden years. A 2021 analysis found that stretching the hip flexors positively affects the joints, ligaments and muscles around the hip, improving balance and reducing lower back pain.

Gavin Hamer , a physical therapist and the national director of clinical education at Fyzical Therapy & Balance Centers , told HuffPost this week that stretching aids the body by improving circulation and joint lubrication.

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Dr. Georgiy Brusovanik , an orthopedic spine surgeon based in Florida, explained to the outlet that while loss of hip cartilage, like disc degeneration, is an unavoidable consequence of the aging process, stretching is our best defense.

“As the joint capsule ages, it gets inflamed and ossifies — parts of it literally turn to bone,” Brusovanik said. “Stretching may counter that process and maintain a more natural range of motion.”

Brusovanik suggests everyone practice hip extensions to counteract the effects of the positions we normally take, such as being curled up at night or hunched over a desk during the day.

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To do a hip extension, also known as a bridge pose or bridge lift, lay on your back with your knees bent and feet on the ground.

Place your hands under your lower back or on the floor and lift your hips as high as possible.

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Brusovanik explains that this simple stretch is essential to counter cartilage loss.

“While aging inevitably changes our bodies, taking proactive steps to preserve hip flexibility can significantly improve the quality of life,” he told HuffPost. “By embracing regular exercise routines that prioritize joint mobility and health, individuals can potentially mitigate the effects of aging on hip stiffness and maintain an active lifestyle for years to come.”

In addition to the bridge lift, Hamer reports that integrating lunge and butterfly stretches as well as yoga or Pilates into your daily routine can do wonders for mobility.

Regardless of the physical activity you engage in, TODAY.com recommends preparing the body with dynamic stretching beforehand. Also known as active stretching, this type of movement increases blood flow.

Dynamic stretches. which utilize a full range of motion to improve mobility and reduce the risk of injury, include the cat-cow, lunge twist and good morning stretches.

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