What's K-pop mogul Park Jin-young's secret to staying so fit at 54?

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The other celebrities looked puzzled when singer Park Jin-young, demonstrating his morning exercise routine on a variety show, headed toward a wall fitted with exercise bars.

“I thought it was a door,” broadcaster Song Eun-yi quipped, still looking incredulous that the structure was a piece of exercise equipment.

But then Park began demonstrating stretches using the bars, some of which required considerable flexibility. In one move, he leaned his upper body far backward while keeping his knees on the floor and planted his hands behind him. It was an advanced backbend that fully opened up his chest and the front of his abdomen.

According to Park, he stretches for 30 minutes every day, and the routine has made a noticeable difference.

“Five years ago, I couldn’t kneel down,” Park said. Even when he forced his knees to bend, his calves would not touch his thighs. But after eight years of stretching, he can now perform the position perfectly, with his calves pressed firmly against his thighs.

Singer Park Jin-young demonstrates a stretch using wall bars on MBC’s "Omniscient Interfering View." Courtesy of MBC

What are wall bars?

Wall bars, also known as a Swedish wall, Swedish ladder or stall bars, are a piece of exercise equipment consisting of two vertical posts fixed to a wall with a series of horizontal rungs between them.

Their history dates back to the early 19th century, when Pehr Henrik Ling developed the Swedish system of gymnastics, which used wall-mounted bars for gymnastics and physical training. In1813, he founded the Royal Gymnastics Central Institute in Stockholm.

One of the main benefits of wall bars is that they make it easy to keep the body stable while stretching. By gripping a rung with the hands or hooking a foot around it, users can stretch their calves, hamstrings, quadriceps, shoulders and chest. The bars can also be used for strength exercises such as hanging from the rungs or performing leg raises. While wall bars do not improve flexibility on their own, they help users maintain the correct position while stretching regularly.

The importance of regular stretching has been consistently supported by research. A 2024 meta-analysis of 77 studies found that following a stretching regimen for at least two weeks significantly increased range of motion, or the extent to which a joint can move, demonstrating the benefits of stretching for easing muscle stiffness and improving flexibility.

Stretching becomes more important as one grows older. Harvard Medical School explains that as the body ages, muscles shrink and tendons steadily lose water, making the body stiffer overall. A sedentary lifestyle can further tighten the muscles in the hips, thighs and calves. Regular stretching is a useful way to keep the body flexible and maintain joint mobility.

Singer Park Jin-young demonstrates a stretch using wall bars on MBC’s "Omniscient Interfering View." Courtesy of MBC

How to attempt Park’s backbend safely

The move demonstrated by Park is a type of backbend in which the upper body bends deeply backward. It stretches the muscles along the front of the body, particularly the chest, abdomen, hip flexors and quadriceps. At the same time, it places the spine in extension, bending it backward in a way it rarely moves during everyday activities. The stretch can be particularly beneficial for people who spend much of the day sitting and have tight hip flexors and chest muscles.

But for those new to stretching, attempting a backbend as deep as Park’s is not recommended, as it can place excessive pressure on the lumbar spine. Beginners should instead start slowly.

Kneel with your knees hip-width apart. Push your hips forward and keep your torso upright, with your hands placed on your lower back. From there, slowly lean your upper body backward as if opening your chest toward the ceiling. The key is to lengthen upward through the chest rather than “fold” at the lower back. Feeling a stretch in the chest and the front of the thighs is enough.

Before stretching, it is important to warm up the body. The Mayo Clinic warns that stretching cold muscles can cause injury and recommends warming up for five to 10 minutes with light walking, jogging or low-intensity cycling. A stretch should be held only to the point of mild tension, not pain, and performed slowly without bouncing.

People with existing back or neck conditions, or those being treated for conditions such as a herniated disc or spinal stenosis, should be particularly careful. Anyone who finds kneeling difficult should also avoid pushing themselves. Stop the stretch immediately if it causes a sharp, stabbing pain in the lower back, numbness or tingling in the legs, or neck pain.

Those with existing musculoskeletal conditions or injuries should consult a doctor or physical therapist for stretches suited to their condition rather than attempting a deep backbend.

This article from Kormedi.com, Korea’s top health care and medical portal, is translated by a generative AI system and edited by The Korea Times.