The secrets to Strictly star Angela Rippon’s incredible splits – and 3 stretches to boost your flexibility
AT 79, Angela Rippon is the oldest contestant ever on Strictly Come Dancing – and is proving age is just a number.
The long-time TV host has wowed the judges and viewers with her routines alongside pro partner Kai Widdrington, and will compete again this coming weekend.
She started in style, elegantly raising her leg to her chest in a standing split during her debut performance on September 16, while showing off her pins in a sequined mini-dress.
The “jaw-dropping” moment, as described by judge Craig Revel Horwood, brought back memories of Angela’s famous cameo performance on the Morecambe & Wise 1976 Christmas special, when she was 32.
Dancing in a sheer white dress, she performed a seated high-kick, marking the first of many times that Angela has proven she is much more than just a newsreader and presenter.
Cody Mooney, director of performance at exercise video firm Pliability, says Angela’s high-kick was definitely impressive, adding: “Especially considering someone who is 20 years younger would struggle to achieve this pose.”
He tells Sun Health: “Around the age of 36, your body starts to naturally lose flexibility and mobility, so it is amazing to see that Angela has clearly prioritised maintaining her mobility throughout her life.”
But Cody explains that Angela is somewhat of an anomaly.
He says: “As you get older, the ability to move so freely and flexibly becomes more difficult.
“One can experience a loss of elasticity and water in areas such as your surrounding tissues and muscle tendons, as part of the natural ageing process.”
Cody says passive stretching, which involves staying in one stretching position for a long time, counteracts these symptoms of ageing.
Plus, it is not as hard as you might think . . .
WHY YOU NEED TO FLEX
THERE are several reasons why you need to make flexibility a priority.
First of all, it makes exercise more doable, which is why we limber up before a workout.
Cody says: “Flexibility is generally defined as the ability for muscles, tendons and ligaments to stretch with ease.”
The term “mobility” is often used interchangeably, but relates to smooth and full range of movement of the joints.
Both are important for your health. Cody says: “By keeping fit and practising functional fitness training exercises alongside mobility, each complements the other and can help increase quality of life.”
This better way of living can benefit you in many ways, from boosting physical and mental health to keeping your heart in good order, he adds.
It can also make you more resistant to injury as well as heighten confidence.
For example, taking time to practise stretching, such as with yoga, can help to relieve stress and improve sleep.
As we get older, our bodies are at a higher risk of getting hurt.
Falls are the most common cause of injury-related deaths for over-75s, according to Age UK.
Strong and flexible muscles can help with balance and stability, which in turn assists in preventing tumbles.
GET FLEXIBLE AT ANY AGE
EVEN if you struggle to touch your toes, shins or knees, there are ways to work on your flexibility and become a little more agile.
Cody says: “With time and dedication you will see changes and improvements.”
Pliability offers a mobility test, using your smartphone camera, to analyse and flag which areas you should focus on. It then gives you a tailored plan from its 1,500 mobility videos.
Or try the free Bend app, which is designed to help ageing people maintain their range of motion with daily stretching routines.
There are several challenges that might get in the way of staying flexible as we age, whether it be an old injury or putting on extra weight.
But above all, fear is the biggest hurdle, says Cody, adding: “As we age we begin to experience more pain and discomfort, and sometimes exercising can be associated with encouraging this.
“But practising mobility in fact has the opposite effect.
“People may feel that becoming flexible is out of reach because they do not have access to a gym.
“But passive stretches don’t require gym membership or a personal trainer.
“All you need is a yoga mat and a peaceful area in your home, and you’re ready to go.”
Ultimately, staying flexible and keeping mobile can bring about the long-term benefits of living an agile and comfortable life.
Who knows, you might even end up high-kicking like Angela.
THE PIGEON
START on your hands and knees and bring your left knee forward and out to the left side so your shin is facing forward.
Slide your right leg back and tuck your right-foot toes under.
Spread your left toes, elongate the spine, and gaze up. Stay in pigeon pose for 30 seconds to one minute then repeat with the opposite leg.
Cody says: “The pigeon is one of the best stretches to counterbalance the negative side-effects of sitting, which can really impact on your flexibility if you aren’t moving your body as much as you should.
“Pigeon will help to release the hips and lower-back muscles, which will help to bring better flexibility and decrease tension.”
THE SADDLE
AIMED at improving hip flexibility and mobility, the saddle helps those who wish to reduce hip tightness.
Begin by sitting on your heels.
If you have knee sensitivity, put a folded blanket or cushion between hips and heels.
Lean back and place your palms on the floor behind you for support.
Begin to lower your back towards the ground, keeping your hips grounded.
If you feel any back discomfort, use a yoga block, or cushion, towel or book, under your hands for added support.
Relax into the stretch, feeling the opening in your hip flexors and quads along the fronts of the thighs.
If you have tight hip flexors or difficulty sitting back, try a more upright position and gradually work towards lowering your back over time.
Cody says: “Hold this position for three minutes – maintain consistent breathing.”
THE LIZARD
THIS stretch reaches a number of muscles.
Start on your hands and knees and step your right foot forward with your leg bent at a 90-degree angle, while lengthening your left leg back behind you.
Bring your hands or forearms to the inside of your right foot.
Hold this pose for one to two minutes on each side.
Cody says: “It is perfect for increasing your mobility and flexibility, because it really opens up the hips while also strengthening your glutes, hamstrings and spine.
“These are the key areas that need to be looked after in order to maintain your flexibility as you get older.”