Stretching key to mobility in later life

Main image: Immunisation staff stretch it out in one of Sam Minards' Pilates classes at Canolfan Gorseinon Centre.

Doing simple stretches first thing in the morning or when you have a spare few minutes through your day are easy ways to maintain mobility and independence as we get older.

That’s the message from health board wellbeing champion Sam Minards, who has been motivating colleagues to move more during our Active August campaign.

But the Pilates stretches she has shown them can be done by anyone who can move their arms, even if seated or in bed. So it’s inspired Sam to apply to become one of a group of new Reconditioning Ambassadors.

If selected, she will be part of the group who will be promoting activity and independence in patients alongside their substantive roles.

“Pilates is my passion,” said Sam, a business administrator for the immunisation team.

“I started doing it almost 20 years ago. I believe practicing Pilates saved me from having surgery after I suffered a back injury – two herniated discs.”

Pilates is a type of exercise and body conditioning which uses stretching and breathing to strengthen muscles and improve posture and flexibility. It is popular with celebrities including David Beckham, Jennifer Aniston and Lady Gaga.

Sam and fellow wellbeing champion Anne Spencer organised three stretching classes for immunisation colleagues at their vaccination base at Canolfan Gorseinon Centre. Anne also started a walking group called the Fossils’ Strolling Club, which has seen colleagues meet up on a Saturday morning to get their steps in.

“Many of the staff in the immunisation service came out of retirement during Covid and have stayed on,” said Sam.

“They were sceptical at first. My goal was to show them a 10 minute standing stretch routine that they could do when getting up in the morning and a couple of simple stretches to do while having a free couple of minutes like waiting for the kettle to boil!

“I felt that if they could have that 10 minutes of stretching it would really benefit their lives.

“Going back a few years, both my grandmothers weren’t very active for the last 20 years of their lives and as a result weren’t able to wash their own hair because they couldn’t lift their arms up high enough.

“But that’s not inevitable. By doing these simple stretches and using the resistance bands you can stay mobile.”

One of Sam’s colleagues said: “I have never done Pilates before and absolutely love it, to the point now that I even do some of the exercises in the house.”

Anne added: “We've all enjoyed this and found it hugely beneficial. Some of us have even taken this further by attending Pilates classes in our communities. So this has really got us moving!”

Here are Sam’s top three simple arm and shoulder stretches:

• Link your hands behind your back and lift your arms away from your body, opening the chest.
• Put your arms straight up above your head. Turn the palms outwards and push down towards the ground and feel your shoulder blades sliding down.
• Take hold of each end of a resistance band in each hand, put your arms out straight in front and feel the tension and then stretch the band.