In your 30s? You should be able to master these 3 stretches

Can you do all three? (Picture: Shutterstock / Dusan Petkovic) There’s plenty of reasons to love your 30s. Financial freedom means more holidays and better wine, and you stop caring about other people’s opinions quite so much. Of course, there are downsides too. Hangovers are utterly savage, and you notice your body is aching in ways it didn’t in your 20s. If you’re starting to feel a little, well, old, a few stretching exercises can go a long way in improving flexibility, range of motion, and generally keeping muscles strong and healthy. And according to PT Naill Barker, head coach at Dabbs Fitness, there are three stretches everyone in their 30s should be able to do. Ask Metro Use AI to go deeper into the stories you care about – powered by Metro and trusted publications. So, roll out your yoga mat and see how you measure up. Deep squat hold A 30-something should be able to hold this for a minute (Picture: RossHelen/ Getty Images) Naill tells Metro that all 30-somethings should be able to do a deep squat for one minute. ‘Feet shoulder-width, sink all the way down, chest tall, heels flat,’ he says. The PT says that this exercise can improve your hip mobility, and stretch and lengthen the abductor muscles in the groin. He adds that a deep squat can support the thoracic spine, also know as the T-spine — the middle and upper part of your back: ‘As we age we tend to collapse in the upper back, so this helps your posture.’ Not only that, but you’ll see your form in the gym improve too. ‘It will massively benefit you for any movements such as squats, lunges, or deadlifts.’ If you aren’t able to achieve this, you can try a slightly tweaked version, otherwise known as a regression. ‘Hold a door frame and let your bodyweight counterbalance you down,’ he says. ‘Or, have your heels raised on a book or folded towel. Try five sets of thirty seconds.’ Half-kneeling hip flexor This stretch is focused on the hips and helps with flexibility (Picture: urbazon/ Getty Images) Next up, the half-kneeling hip flexor. For this one, get into an upright kneeling position. Then, as Naill explains:’You need your back knee down, the other leg in front, with the front foot forward. Squeeze the back glute, and tuck the hips under.’ Do this for 45 seconds, two to three times, on each side. The fitness expert adds: ‘You should feel it in the front of the hip, not the lower back.’ Naill adds that office work, particularly sitting at a desk all day, can shorten the hips (meaning your hip flexor muscles at the front of your hip have become tight). ‘This in turn tends to put strain on the lower back and switches off the glutes, causing a lot of risk for lower back and hip injuries,’ he says. ‘This exercise helps ease the tension in the hip flexors, which in turn opens up the hips and takes strain off the lower back.’ If you’re struggling with this one, try a slightly easier version. Niall explains: ‘Instead, keep the ribs down, glute on, and tuck the pelvis before you move an inch forward. ‘Try putting a cushion under the knee, too.’ Overhead reach on the floor An overhead reach on the floor is good for your T spine (Picture: Getty Images/Cavan Images RF) Finally, you should be able to perform an overhead reach on the floor. ‘Lie on your back, knees bent, feet flat,’ says Naill. ‘Arms straight, reach overhead and touch the floor, without your ribs flaring or your back lifting off it.’ This should be done three to five times, for 30 seconds each. ‘This is great for your spine,’ Niall explains. ‘The key is to not let your lower back arch. You need to prevent your ribcage from flaring [when the ribcage sticks out] and to lock your core in. ‘You want to access your overhead position through your upper back, not by using your lower back.’ Again this improves mobility in the T-spine, that middle part of your back. Niall adds: ‘Neck and shoulder injuries and even headaches can result from poor thoracic mobility.’ Doing this on the floor stops you from ‘cheating’, according to Niall, as your reduce your lower back involvement, allowing you to see how strong your T-spine really is. ‘This is a key exercise for posture, and good posture affects everything: how we walk, how we sleep, how we lift in the gym. ‘Also, for movements such as overhead work, this is a great prep to allow us to access that range in the gym for any overhead presses.’ Deals of the Day Parents can save up to 30% on Kickers school shoes ahead of the new term The back-to-school hack that's helping parents avoid queues and sold-out sizes Could your hair be wavy rather than straight? This brand thinks so Could your star sign improve your skincare routine? This new beauty launch thinks so Best skincare for menopausal skin? This dermatologist-created treatment is tailored to you Struggling with this one? ‘Start with bent elbows,’ says Naill. ‘You can also add wall slides — back flat to the wall, arms sliding up and down. Try two sets of ten.’ Can you do all these stretches in your 30's? I can do a couple of them.Check No, I can't do any of them.Check Sign up to Metro's The Slice newsletter for your guide to what's on in London, with trusted reviews, offers and giveaways. Do you have a story you’d like to share? Get in touch by emailing MetroLifestyleTeam@metro.co.uk Arrow MORE: Coleen Rooney’s ‘non-negotiable’ shower squat habit is ideal for time-poor mums Arrow MORE: The exact number of minutes you need to walk for per day to boost your health Arrow MORE: This walking exercise gets your step count up even when you’re at the office all day The Slice Your free newsletter guide to the best London has on offer, from drinks deals to restaurant reviews.