Worried about not being able to get up if you fall down? These four mobility moves from Olympian Sally Gunnell can help

A big concern for many of my senior personal training clients is falling over and not being able to get back up again.

Staying mobile is the key to independent living in older age, and regular movement and stretching can help achieve this.

That’s why I’m adding this four-move mobility routine by Olympian Sally Gunnell to my older clients’ fitness regime.

Gunnell first rose to fame at the 1992 Barcelona Olympics, winning gold for Great Britain in the 400m hurdles. She is the only woman to hold simultaneous Olympic, World, European and Commonwealth titles.

The former track-and-field athlete turned coach says one of the reasons she exercises is so that she can easily get up off the floor, and shared her “go-to morning mobility routine”.

Sally Gunnell’s four-move mobility routine

How to make this mobility routine knee-friendly

If you struggle to kneel, you can still do Gunnell’s workout—just with these modifications.

1. Chair glute stretch

• Sit in a chair with your knees bent and feet on the floor.
• Cross your right ankle over your left thigh.
• Hinge forward from your hips until you feel a stretch in your right glute (butt muscles).
• Swap legs and repeat.

2. Chair-supported child’s pose

• Sit in a chair at a table, with your knees directly under the edge of the desk.
• Lower your chest towards your thighs and stretch your arms out in front of you, resting them on the table.

3. Standing hip flexor stretch

• Stand with your feet shoulder-width apart.
• Keep your left foot in place as you step your right foot back and raise your right heel.
• Keep your legs straight and toes pointing forward. You should feel a stretch at the front of your right hip.
• Repeat on the other side.

If you struggle to keep your balance, perform the move near a wall or chair that you can lean on.

4. Seated 90-90

• Sit on the edge of a chair with your legs hip-width apart, feet on the floor.
• Position your right knee directly in front of you and your left knee out to the side at 45°.
• Turn your torso to the right, as far as possibly comfortable.
• Return to the original position, sitting on the edge of the chair with your legs evenly spaced hip-width apart, feet on the floor.
• Position your left knee directly in front of you and your right leg out to the side at 45°.
• Turn your torso to the left, as far as possibly comfortable.

Only move within your range of motion and stop at any point if you feel pain or discomfort. Focus on the hips and glutes doing the work rather than the knees.