Stretching isn't only beneficial after an intense workout, it's important for people of all fitness levels and especially for those of older age groups. As we get older, our muscles tend to feel tighter, pulling on our bones making us feel stiff and more prone to injuries. Regularly stretching your muscles helps to keep you feeling more flexible, supple, and physically able.

Stretching also increases blood flow in your body and improves your range of motion over time. To help avoid feeling the physical strain of getting older, do your body a favour and try out the following stretches every day.

Important note: Stretching should not be painful. Stop if your stretch starts to produce any pain at all, and seek advice from your GP if the pain persists.

This stretch targets the hips. Note: You don't need a hula hoop to do this stretch!

How does it work? Stand with your feet slightly apart and your hands on your hips. Gently extend your right hip out, keeping your knees bent slightly, and start to circle your hips around (much like if you were hula hooping). Do this 5 times clockwise and then 5 times anti-clockwise. Make sure to keep your shoulders as still as possible.

This stretch targets the neck and shoulders.

How does it work? To feel this stretch at the back of your neck and in between your shoulder blades, put your arms out in front of you with your elbows touching and your palms together facing your face. Put your palms on top of your head and gently tuck your chin towards your body. Hold this stretch for 10-20 seconds, then slowly return to your starting position and repeat 5 times.

This stretch targets the shoulders.

How does it work? You can do this stretch sitting or standing, whichever you feel most comfortable with. Simply, raise your arms to shoulder height with your elbows bent and your palms facing forwards. Slowly move your arms back, squeezing your shoulders together. Hold for 10-20 seconds, then return to your starting position and repeat 5 times.

This stretch targets the chest, shoulders, and arms.

How does it work? Standing with your feet shoulder-width apart, interlace your hands behind your back. Keep your arms relaxed by your tailbone and then gradually lift your arms away from your body as far as you can. Hold this stretch for 10-20 seconds, slowly release and repeat 5 times.

This stretch targets your hip flexors.

How does it work? Sit comfortably in a chair with your back straight. Make sure both feet can touch the floor (no dangling!). Cross your left ankle onto your right knee and gently press down on your left knee until you feel a stretch in your hip and thigh. Hold for 10-20 seconds and then repeat on the opposite leg. Doing this stretch 5 times on each side should help you to feel an immediate release in your hips.

This stretch targets your lower back and glutes.

How does it work? Lying down, bring one knee up towards your chest. Holding your knee with both arms, pull it in as close to your body as you can. Hold for 10-20 seconds, gently release and then repeat on the opposite leg. After doing this 5 times on each side, the muscles in your lower back will feel more relaxed.