The 5 Best Exercises You Should Be Doing Daily To Maintain Mobility and Flexibility as You Age, Trainer Says

Mobility and flexibility exercises

You can move better than ever even as you age with these best mobility and flexibility exercises.

The bright aspects of aging are that you gain wisdom, freedom of time, and even more wealth. The flip side of that is the older you get, the more you experience age-related declines in physical strength, flexibility, and mobility.

While age-related changes are inevitable, you are not completely defenseless against those declines.

In fact, simple daily exercises can help you safeguard your body from muscle loss and increased stiffness. They can help rebuild muscle mass, which regains strength and supports mobility and flexibility.

The increased strength also helps your body maintain better balance, posture, and coordination. It makes your body less prone to injuries, falls, and pains.

If anything is the key to a healthy active life in your later years, it’s these simple exercises you commit to doing daily.

The good news is, you don’t need equipment or a gym to perform them.

These simple exercises can be done at home or outdoors. Though these are beginner-friendly, be sure to check with your physician before you begin this new workout.

Here are the five best exercises you should be doing for mobility and flexibility as you age.

5 Best Exercises for Better Mobility and Flexibility As You Age

5 Best Exercises for Better Mobility and Flexibility As You Age

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1. Low Squat

Low Squat Muscle Diagram Stretch

Squatting is one of the most functional movements humans can do. This stretch emphasizes the calves, glutes, quads, and many other muscles.

How to Perform

  • In standing, place your feet about hip-width apart, with your toes either forward or pointed outward slightly.
  • Squat down as deeply as you can.
  • Hold this position for 30 seconds and repeat 4 times per session, one session per day.

2. Cossack Squats

Cossack Squats Stretch

If you’re trying to work towards completing the splits, you need to incorporate the Cossack squat. This movement simultaneously strengthens the quads and glutes while stretching out the hip adductors.

How to Perform

  • Start in standing.
  • Spread your legs a little bit wider than hip-width.
  • Squat down onto your right leg, extending your left leg to the side.
  • Hold this position for 30 seconds and repeat for 4 reps, once per day.

3. Butterfly Pose

Butterfly Pose

This stretch is a favorite of gym teachers all across America. The butterfly pose stretches out the inner thigh muscles, also known as the hip adductors.

How to Perform

  • Sit on the floor with your back straight.
  • Place the soles of your feet in contact with one another as you bend your knees and bring your heels in toward your buttocks..
  • Use your arms and hands to stabilize your legs, aiming to push your knees into the ground.
  • Once you’ve gone as far as you can, hold the stretch for 30 seconds and repeat 4 times per session, one session per day.

4. Cat-Camel


The cat-camel pose is a staple of many yoga classes. This movement is gentle enough for anyone to perform, but also extremely effective for improving spinal mobility. 

How to Perform:

  • Begin on your hands and knees, with your hands directly beneath your shoulders and your knees directly beneath your hips.
  • Slowly, allow your stomach to sag towards the floor as you simultaneously extend your head backward.
  • Hold this “camel” position for 10 seconds, then reverse these motions by rounding your back and tucking your chin to your chest (this is the “cat” position).
  • Hold this position for 10 seconds, then return to the camel.
  • Continue to alternate between these positions until you have completed 10 reps of each pose.

5. Chest-Opener Stretch

Chest-Opener Stretch

Last, but not least, we’ve got a terrific stretch for the pecs and the anterior shoulders. 

The chest opener will require the use of a dowel rod or towel, so have one of these at the ready!

How to Perform:

  • Grasp the towel in both hands, palms facing down.
  • With your elbows straight, pull the towel apart as far as you can as you simultaneously extend your arms up and over your head.
  • Hold this stretch for 10 seconds and repeat it 10 times per session.

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Bennett Richardson, DPT, PT, CSCS
Bennett Richardson, DPT, PT, CSCS

Bennett Richardson is a physical therapist and writer out of Pittsburgh, PA. He has maintained certification as a strength and conditioning coach (CSCS) since 2014. He then went on to earn a BS in exercise science and a doctorate degree in physical therapy, both from Slippery Rock University. In his free time, Bennett likes to read and exercise.

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