Strength to support: strength training for caregivers feat tim leposa
In our latest episode of Conversations with G and G, we dive into a crucial—but often overlooked—aspect of wellbeing: flexibility. Whether you’re a professional caregiver, a family carer, or an older adult wanting to stay independent longer, flexibility training plays a key role in preventing injuries, reducing pain, and improving your quality of life.
We were joined by personal trainer Tim Leposa, who broke down the science and strategy behind staying mobile, agile, and pain-free, no matter your age or activity level.
Why Flexibility Is More Than Just Stretching
Flexibility is the body’s ability to move freely through its full range of motion. It helps us do everyday things: bending down to tie a shoe, lifting a bag of groceries, reaching for something in a cupboard — all without pain or strain.
For carers and caregivers, this is vital. As Tim explained, a stiff or tight muscle can lead to poor posture, compensatory movements, and increased risk of injury. Whether you’re helping someone transfer out of bed or spending long hours at a computer, flexibility protects your joints and improves productivity.
Common Causes of Inflexibility
One of the biggest culprits? Sitting.
When we sit for long periods — whether in an office or in a carer role — muscles like the hip flexors, hamstrings, and chest become shortened and tight. Over time, this limits your mobility, contributes to poor posture, and increases your risk of back or joint pain.
The Link Between Flexibility and Injury Prevention
If you’re not flexible, your body starts to move in unnatural ways. A tight chest can affect your shoulder alignment. Poor ankle mobility can make squatting or even picking something up feel risky.
Tim explained how poor flexibility leads to compensatory movements. For instance, tight pecs might pull the shoulders forward during a squat, increasing the chance of a lower back injury. Similarly, limited ankle mobility makes everyday movements — like squatting or walking upstairs — more dangerous as we age.
Stretching Tips: How, When, and How Often
So how often should you stretch? And for how long?
Start with 2–3 sessions per week
Hold each stretch for 30 seconds to 1 minute
Focus on different muscle groups on different days
Avoid intense stretching right before strength training or cardio — it can reduce muscle power temporarily
Gentle stretching in the morning is great for loosening the body and improving circulation
Practical Flexibility Exercises for Caregivers and Older Adults
During the episode, Tim demonstrated several gentle but effective movements that can be done at home, with minimal equipment:
Hip Flexor Stretch – counteracts long hours of sitting
Ankle Mobility with Resistance Band – improves squatting and balance
Hamstring Stretch with Slight Knee Bend – increases mobility without strain
Banded Pull Aparts – improves posture and reduces slouch-related shoulder pain
Wall Ankle Flexibility Test – helps you assess and track mobility
Each stretch serves a functional purpose. Whether it’s helping a loved one move, or preventing injury on the job, these movements are simple ways to protect your body and feel more capable.
Why Flexibility Is Foundational
What Tim emphasised throughout the discussion is that flexibility is foundational to all other types of training. Before building strength or endurance, the body needs to move well — and that starts with supple, mobile muscles.
Flexibility training isn’t just for athletes. It’s for carers. It’s for older adults. It’s for anyone who wants to move through life with less pain and more ease.
If you're in a role that demands physical and emotional energy — whether you're transferring clients, assisting with mobility, or spending hours on your feet — caring for your own flexibility is an act of care in itself.
You deserve to move well. You deserve to feel strong. And you deserve to live without pain.
Need more support as a carer?
Subscribe to Conversations with G and G for monthly episodes that support, inform, and uplift Australia’s carers and caregiving community.