10 Best Flexibility Exercises To Stay Active & Mobile as You Age

2/18/20243 min read

Maintaining flexibility is crucial for staying mobile and active as you age.

Including flexibility exercises in your daily routine can assist in increasing joint mobility, lower the chance of injury, and improve quality of life in general.

Here are 10 of the best flexibility workouts to keep you limber and moving with ease as you grow older.

1. Neck Stretches: Gently bend your head from side to side, then forward and backward, and twist your neck clockwise and counterclockwise to relieve tension and enhance the range of motion in your neck and shoulders.

2. Shoulder Rolls: Roll your shoulders forward and backward in circular motions to loosen up tight shoulder muscles and improve flexibility in the upper body.

3. Arm Circles: Stretch your arms to the sides and draw small circles with your arms, gradually increasing the size of the circles to increase flexibility and range of motion in the shoulders and upper back.

4. Side Bends: Stand with your feet hip-width apart and gently lean to one side, reaching your arm overhead to deepen the stretch along the side of your body. Repeat on the other side to stretch the obliques and improve lateral flexibility.

5. Forward Fold: Stand with your feet hip-width apart and slowly hinge forward at the hips, reaching your hands toward the floor or grabbing onto your shins. Allow your head and neck to relax as you feel a stretch along the back of your legs and spine.

6. Quadriceps Stretch: Stand tall and gently bend one knee, then bring your heel toward your buttocks, grabbing onto your ankle or foot with your hand.

Hold the stretch for a few seconds before switching sides to stretch the quadriceps muscles in the front of your thighs.

7. Hamstring Stretch: Sit on the floor while one of your legs is extended straight in front of you and the other is bent.

The sole of this foot should be against the inner thigh of the extended leg. Lean forward from the hips, reaching toward your toes to stretch the hamstrings.

8. Hip Flexor Stretch: While kneeling on one knee, use your other foot to steady yourself by planting it flat on the ground in front of you.

Press your hips forward slightly until you feel a stretch in the front of the hip and thigh of the kneeling leg.

9. Calf Stretch: Facing a wall, stand with hands at shoulder height. Then step one foot back, pressing your heel into the ground while keeping the knee straight to stretch the calf muscles.

Repeat on the opposite side.

10. Spinal Twist: While sitting on the floor, extend your legs in front of you. Then bend one knee and cross it over the opposing leg, with the foot flat on the ground next to the opposite thigh.

Now twist your torso toward the bent knee, then embrace it closer to your chest to intensify the stretch.

Repeat on the other side to improve spinal mobility and flexibility.

Incorporate these flexibility exercises into your regular routine to maintain mobility, prevent stiffness, and support healthy aging.

Remember to warm up before stretching and perform each stretch gently and slowly, avoiding any sudden or jerky movements that could cause injury.

As usual, talk with a healthcare provider before beginning any new workout regimen, especially if you have any underlying health concerns or medical disorders.