The 3 Best Stretches for Women in Their 30s

As women enter their 30s, the body naturally starts to tighten in certain areas. Poor posture, tight hip flexors, and limited hip mobility can develop due to prolonged sitting and daily activities. If left unaddressed, these issues can lead to discomfort and restricted movement in the future.

The good news is that you can maintain and even improve flexibility with just three essential stretches. If you do these every day, you will prevent posture issues, reduce lower back pain, and keep your hips mobile and strong.

Stretch #1: Kneeling Hip Flexor Stretch

Why it is important
Many women develop an anterior pelvic tilt, where the pelvis tilts forward, leading to lower back pain. This is often caused by tight hip flexors from too much sitting. This stretch helps open the hip flexors and realign the pelvis.

How to do it

1. Place a pillow under one knee for support and come into a lunge position, with one foot forward and the other behind you.

2. Let the toes of the back leg rest on the ground.

3. Rotate your pelvis forward, engaging your glutes and keeping your back straight.

4. Lower your body slightly, bringing your hips toward your front heel until you feel a stretch in the back leg’s hip flexor.

5. Lift your chest toward the sky to increase the stretch.

6. Hold for 60 to 90 seconds, then switch sides.

Progression
If you are comfortable in this position and want a deeper stretch, try grabbing the ankle of the back leg with one or both hands to stretch the hip flexors and quads simultaneously.

Stretch #2: Tabletop Chest and Shoulder Opener

Why it is important
Many women develop a rounded upper back and slouched shoulders due to tight chest muscles and weak upper back muscles. This can lead to poor posture, discomfort, and neck pain. The tabletop stretch strengthens the upper back while opening up the chest.

How to do it (Beginner Version – Seated Tabletop)

1. Sit in a chair and place your hands on the sides of the seat, fingertips pointing outward.

2. Walk your feet forward slightly.

3. Pull your shoulder blades back and down, keeping your chest lifted.

4. Curl your heels toward your butt, lift your hips, and squeeze your glutes.

5. Try to hold this for 60 seconds. If you cannot hold it that long, lower yourself, rest, and repeat.

How to do it (Advanced Version – Floor Tabletop)

1. Sit on the floor with your knees bent and feet flat.

2. Place your hands behind you, fingertips pointing backward.

3. Squeeze your shoulder blades together, engage your core, and lift your hips up.

4. Hold the tabletop position for 60 seconds. If needed, lower yourself and repeat in smaller sets.

This movement strengthens the muscles between the shoulder blades, stretches the chest and shoulders, and promotes better posture.

Stretch #3: Deep Squat Hold

Why it is important
Tight groin muscles, hamstrings, and ankles can make squatting and daily movements uncomfortable. The deep squat hold improves hip mobility, strengthens the legs, and prevents stiffness.

How to do it (Beginner Version – Supported Squat)

1. Stand with a wide stance, feet slightly turned outward.

2. Hold onto a chair or sturdy surface for support.

3. Slowly lower your hips down toward your heels, keeping your back straight.

4. If your hips feel tight, take deep breaths and shift slightly from side to side.

5. Hold for 60 seconds, working up to two to three minutes.

How to do it (Unassisted Deep Squat)

1. Stand with your feet wider than shoulder-width apart.

2. Lower yourself into a deep squat, keeping your chest lifted and knees tracking over your toes.

3. Place your elbows inside your knees, using your arms to gently push your knees outward.

4. Take deep belly breaths and try to relax into the stretch.

5. Hold for at least one minute.

Bonus Mobility Exercises

• Hip Rotations: While in a deep squat, rotate one knee inward and outward to loosen the hips.

• Shoulder Opener: Loop one arm around the knee and reach your other hand toward the ceiling for a spinal twist.

Final Thoughts

These three stretches will help prevent posture problems, reduce lower back pain, and improve hip mobility. Try to practice them daily to maintain and improve flexibility as you age.

Quick Recap

• Kneeling Hip Flexor Stretch – Opens tight hip flexors and reduces back pain.

• Tabletop Chest and Shoulder Opener – Strengthens the upper back and improves posture.

• Deep Squat Hold – Enhances hip mobility and prevents stiffness.

By staying consistent with these stretches, you will keep your body strong, mobile, and pain-free for years to come.