Help - I’m in my 30’s and have next to no strength or flexibility

[11stoneTess]

I can’t touch my toes. I can’t do a push up. I can’t sit at 90 degrees. I can’t do lying leg raises. I can’t hold a plank. I can’t keep my legs straight in downward dog. I have just had to abort c25k for the 7th time because my knees are unhappy. There are many more examples of exercises I don’t even know the name of.

I realise it’s all connected. I’m weak and tight all over and my body is constantly compensating. This is how I get injured so easily. This is why I give up so easily.

Can I build my whole body up from scratch like this? Any idea where to start? I wasn’t sporty as a kid, or adult (clearly). There is no muscle memory to activate.

I am very motivated. I can spend 1.5 hours a day. Eventually I would like to do cardio, but think I have to fix my structure first. I have 1 stone in weight left to lose, but I’m losing that through calorie deficit, not exercise, so burning calories is not important.

Thanks for any help

has your local pool opened back up? Water running and swimming would be good for strength, water running in particular is good for getting fit as it is low impact but still uses the same muscles as regular running. there is more info about it here
livehealthy.chron.com/deep-water-running-workouts-1867.html
and you will need a belt like this (remove it when swimming)
www.theswimmingshop.com/comfy-pro-aqua-jogging-belt.html?msclkid=79d7bb4180a0169ef076e461e541c641#fo_c=464&fo_k=a2e390e9063d946109206547cee6e277&fo_s=binggb
all the best x

If i were you, I'd look for a good Pilates instructor and have a couple of 1 on 1 sessions before you look for group classes.

I pretty sure flexibility is genetic although you can defo improve it.

Even when I was very fit I struggled with full on press ups.

Pilates one to one. Sort it now whilst you are young. I'm developing arthritis now and really wish I'd got better muscle strength to support my poor painful joints.

sleepismysuperpower1. Have never heard of that. Pool is due to open next week. I'll see how easy it is to get booked in.

Two votes for 1-2-1 pilates so i'll ask around for recommendations.

Gonshite, fingers crossed I can improve things. It's daft at my age to not be able to do simple things.

I am worried about getting older when this is what i'm like now. Now is the time, I cannot afford to give up again.

You could consider a personal trainer - try to find one that’s good for complete beginners or injury recovery? They could give you a series of (small) exercises to do to start slowly building up strength and flexibility.

Thirty days yoga Adrienne is a good start.
The plank and press up stuff loads of people need modifications so start on your knees and go from there. I think one to one Pilates would be good for you too.
The running needs a look at - sounds like you could do with someone checking your shoes/stride/landing

great! if you enjoy it, it is also worth looking into getting a cheap pair of waterproof earbuds and waterproof ipod type thing, so you can listen to music whilst you swim. Makes the time go by much faster!

Close chain might be better - an exercise bike ? And yes you can do this.

I'm much older than you and never been very flexible or muscular and never liked sport. I also have arthritis and had RSI at work.
When I retired I joined an gentle exercise class where they did a range of strength and flexibility exercises. I also started swimming. I gradually gained flexibility and some stamina. I still can't touch my toes but can do the other things you said. Look on youtube for exercise for seniors - I know you aren't a senior but it's gentle exercise to get you started. Pilates is great but it helps to have a little flexibility before joining a mixed class.

Weight training (start super light) to build strength and yoga for flexibility.

Yep definitely do yoga, pilates and swimming. All gentle on the joints too.

One on one pilates
I repeat
One on one pilates

If I could afford it I would have weekly sessions for the rest of my life
But alas, I had a few but now use YouTube

Thing with pilates, if you do the stuff wrong then it's pretty much pointless and probably bad for you so best to get the basics down with the help of an instructor then you can continue at home! That's what I did!!

I can’t touch my toes. I can’t do a push up. I can’t sit at 90 degrees. I can’t do lying leg raises. I can’t hold a plank. I can’t keep my legs straight in downward dog

None of these things matters in & of themselves.

What do you want to achieve that these moves will help you towards?

Or rather, what do you want to do with your body?

The purpose of yoga is to breathe. So simply lying, or standing, or sitting on your mat & paying attention to your breathing is all that's required.

What do you need strength for - to do what? And in what parts of your body?

One very simple way to start to free up your body & movement, and build functional strength is to pay attention to the alignment of your skeleton, in your posture as you sit, stand, and walk. Engage & fire up your abdominal muscles, which are like a corset around the middle of your body. Pay attention to the relationship of your head to your neck & spine. Pay attention to your patterns of breathing, and where you hold unnecessary tension in your body.

But have a think about what you want your body to do and the strength and mobility that you'll need to do that.

And flexibilty is one thing - but mobility is the functional flexibility you can use. I'm pretty flexible, as long as my body is using ballet turnout & alignment (I can do thesplits and put my hands flat on the floor with straight legs); but I'm pretty unflexible in some aspects of yoga, because it's a different type of mobility.

So think of functionality and mobility.

So pilates instructors are £60 ph round here, so I could start there, move onto classes and then later get a PT when I want to do cardio and heavier weights. Didnt expect it to be so expensive.

Exercise for seniors sounds like a good idea - guarantee they all have a bigger range of motion than me!

CatandtheFiddle all very good questions which I need to think about more and will come back on. I definately want strong muscles and bones to see me through old age. I can hurt my back for several days if I do the hoovering wrong, thats the sort of thing that worries me. I'm also desperate to complete c25k.

I would recommend seeing a physio for an assessment, perhaps one that specialises in sports type stuff.

I was in massive pain with SPD when I was pregnant. An existing misalignment/unequal strengths on each side was worsened by the relaxin and my physio told me I had basically sod all strength in my left side. Weak core and glutes meant that my muscles were way too tight which was causing my knee pain, sore feet, sore hip etc. Been working on stretches and was going for manual therapy before covid. She also highly recommended clinical Pilates.

It's worth checking out if there's anything going on they can see - the often it's obvious to them - and they can recommend particular things that would help specific niggles.

I have been having twice weekly one to one Pilates sessions since October, minus lockdown break.
I was mid 40's stiff, not taking exercise and really starting to feel my age.
It hasn't always been easy but my body is changing shape, becoming stronger and lengthening out somehow.
My specific problem areas are individually worked on.
I completely recommend it ( although it is v pricey)

Well you've all inspired me that this is a possible mission, perhaps a more expensive adventure than I had in mind. I'll see if there are discounts for bundles, or perhaps time things so they come at exactly the right time.

Yes, a full body assessment would be a great place to start. I will see if I can find somewhere that does that. Theres a wealth of info on line, I just need to be clear what needs strenfthening and what needs stretching.

I paid maybe about £40 for my physio assessment. She also pummelled the crap out of my muscles and it felt amazing. Worth it for that alone! I was a bit nervous but I basically just explained everywhere I ached and that I used to enjoy running (badly) but had to stop because my knee hurt and then I got pregnant and been much worse ever since. She then got me to move in different ways to see what happened and had a proper once over.

Ask in your local community Facebook group if they can recommend any sports physios. Couldn't recommend it more! I miss mine 😭😭😭

Have found an osteopath that is highly recommened, initial assessment is £50. Would this be a good start?

Found a full body MOT at £130, but they have not yet reopened. This seems more comprehensive and will provide a report at the end.

Osteos and physios do different things but people swear by both - I'd say do it, but keep an open mind to going with a physio, might depend where the issue is. I personally think physios work magic - one helped my mum learn to walk again and a different one kept me off crutches when pregnant - but I've never gone to an osteo so couldn't comment

I do think it's worth looking for a recommendation though as there's so many out there

I agree with PP- why not try a few of Yoga with Adriene. It is free. Yoga is an ongoing practice- there is no right or wrong it is just constantly seeing where your body is at now with no pressure and accepting it. It doesn’t matter if you can’t get into all the poses. A yoga block (or whatever you have lying around) and a cushion to help with some of the poses and you are away.
You will get stronger and more flexible and there is no end to it so you can do it forever! I had a private yoga instructor once- she was in her 60s and said when she was 40 she couldn’t even touch her toes and now could bend in half...

I can't do any of these either. Tried Pilates for a long time. Useless.

I did Adrienne yoga during lockdown, for me it was good but not not as effective as Pilates, I also managed to pull my back while doing it.
I think you need more self led discipline than I possess, I need pushing by a person.