According to NASM-certified trainer Cori Lefkowith, we all experience a decline in mobility and strength as we age, but there are many things we can do to maintain and improve these even after retirement.
“Maintaining muscle condition as you age is essential to staying active, independent, and injury-free,” says Lefkowith. redefining powerA platform focused on health and fitness for people over 40.
“Mobility and activation work (light or bodyweight movements) improves circulation, posture, balance and coordination, preventing falls and supporting strong, powerful movement without pain.”
Lefkowith shared her top five stretches for mobility and stability: Fit & WellThese static and dynamic movements target and address common problems often seen in clients over 60 years of age.
“From pulled hips to sore necks, this is a head-to-toe series that supports balance, posture and quality movement,” she says.
No special equipment is needed, just a wall, chair and stairs.
1. Raise your calves
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set: 1-2 hour: 30 seconds
method:
- Stand with the balls of your feet on the edge of a step, a weight plate, or other elevated platform, with your heels hanging over the edge.
- If necessary, hold on to a chair or a wall for balance.
- Drive onto your toes, lift your heels as high as you can, and pull in your calves.
- Pause for a moment, then slowly lower your heels down the platform and feel the stretch in your calves.
“As we age, ankle mobility becomes limited, limiting squat depth and even making it more difficult to get off the floor and up,” says Lefkowith.
“We often blame hip mobility, but the problem may be the ankle. This movement improves ankle mobility and stability.”
An elevated platform allows you to work through a wider range of motion than on the floor, making it more effective at improving mobility, range of motion, and rigidity.
2. Winged Chest Stretch
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set: 1-2 hour: 30 seconds
method:
- Stand with your hands behind your head and your elbows pointing to the sides.
- Bring your elbows together in front of your face. You should feel a stretch in your upper back.
- Spread your arms wide again and squeeze your shoulder blades together.
“This stretch is a great way to open your chest while activating and strengthening your upper back,” says Lefkowith.
“It helps address the curved and rounded spinal posture that can occur as we age and prevents neck, shoulder and even back pain.”
3. Half wall mount
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set: 1-2 hour: 30 seconds
method:
- Stand facing a wall and place your hands at shoulder height.
- Step your feet back, hinge at your hips, and lower your chest.
- Straighten your arms and push against the wall. Your ears should be in line with your arms, your knees should be slightly bent, and your back should be straight.
- Take a few deep breaths and then go back to the beginning.
“This stretch works on spinal extension, specifically thoracic spine (mid-back) extension, which can become limited as we age and lead to neck, shoulder, upper back and even lower back pain and aches,” explains Lefkowith.
4. Perched Pigeon
(Image credit: Cori Lefkowith)
set: 1-2 hour: 30 seconds each
method:
- Sit up straight in your chair.
- Place one ankle on the opposite knee.
- Press into your lifted knees and stretch your outer hips and glutes.
- Tilt your hips forward to deepen the stretch and push your hips back.
- Hold for a time, then return to the starting position and repeat on the other side.
“This stretch helps keep your hips mobile and healthy. It can help relieve hip pain and lower back pain, especially if we spend long periods of time sitting,” says Lefkowith.
If you feel pressure or pinching in your knee, bend the foot of your crossed leg and do not press your knee.
5. Glute bridge
(Image credit: Cori Lefkowith)
set: 1-2 hour: 30 seconds
method:
- Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.
- Place your arms on the floor next to you and bend your elbows so that your forearms are vertical.
- Place your lower back on the floor and slightly push your pelvis.
- Lift your hips by moving your feet until your body is in a straight line from your shoulders to your knees.
- Pause briefly, squeeze your glutes, then lower with control.
“This activating move not only helps prevent and relieve knee, hip and lower back pain by strengthening your glutes and abdominal muscles, but it also improves hip and spinal stability,” says Lefkowith.
“Working your glutes will also stretch your hips to improve hip mobility. No matter what, if you’ve ever felt your glutes are tight, this exercise is a must-do.”
