A 63-year-old Pilates teacher says this eight-minute mobility routine will reduce stiffness, boost flexibility and keep you supple as you age
Combine active stretches and static holds to release tension and improve mobility
Pain, discomfort and reduced range of motion are not prerequisites of growing old.
They are common side effects of inactivity, says Portia Page, Pilates teacher, author and Balanced Body educator.
The 63-year-old has been teaching group fitness for more than three decades and Pilates for the past 20 years.
“Our bodies grow sore and immobile as we age due to a combination of muscular tension, poor circulation, inflammation and lack of movement,” she tells Fit&Well.
Staying in one position for too long, like sitting at a desk or lounging on the couch, causes muscles to tighten and the connective tissue surrounding muscles, called fascia, to become stiff and dehydrated.
“Without regular movement, joints lose their range of motion, and muscles may become shortened or weak,” says Page.
“Over time, without intentional stretching or mobility work, this stiffness compounds, leading to reduced flexibility, poor posture and even chronic pain.”
To experience real, lasting benefits—like increased flexibility, reduced stiffness and better mobility Page urges everyone to undertake “full-body, deep stretching” three to five times a week—or daily if possible—“to make it a habit.”
“Think of stretching not as a luxury but as basic maintenance for your body—like brushing your teeth,” she says.
“Even just five to 10 minutes a day can make a noticeable difference over time.”
Page suggests combining active stretches (moving through ranges of motion) with static holds (holding a stretch for 30 seconds or longer) for best results.
“Breathe deeply while performing each stretch to help release tension,” she advises. “The more regularly you stretch, the more your body will respond with ease, flow and freedom of movement.”
Page recommends introducing regular movement into your routine with this mobility sequence, which takes just eight minutes if you hold each stretch for the shortest length of time suggested below.
How to do the workout
The workout combines a one-minute mobility warm up, a six-minute stretching series and a one-minute cool down.
If your schedule allows, Page recommends doing this daily to help improve and maintain mobility.
That might mean practicing it when you wake up, before you go to bed or while watching TV.
Make it a daily habit and your body will thank you for it long into the future.
1. Cat-cow
Time: 30-60sec
- Start on your hands and knees in tabletop position, with your wrists under your shoulders and knees under your hips.
- Inhale, arch your back, lift your chest and tilt your pelvis up.
- Exhale, round your spine upward, tuck your chin and draw your belly button inward.
- Flow between these movements synchronized with your breath.
2. Standing forward fold
Time: 30-60sec
- Stand with your feet hip-width apart.
- Hinge at your hips to gently fold forward, bringing your nose toward your knees.
- Bend your knees as much as needed.
- Relax your neck and shoulders.
- Let gravity pull you down, drawing the top of your head toward the floor.
3. Hip flexor stretch
Time: 60sec each side
- Kneel and step your left foot forward, placing it flat on the floor and bending your left knee to 90°.
- Gently lean forward to stretch the front of your right hip.
- Keep your torso upright, sinking into the stretch as you exhale.
- After 60 seconds, switch sides.
4. Seated hamstring stretch
Time: 60sec each side
- Sit on the floor with your legs extended in front of you.
- Place the sole of your left foot against your inner right thigh.
- Hinge forward from your hips, reaching toward your toes as far as you can.
- Sink into the stretch as you exhale.
- After 60 seconds, switch sides.
5. Spinal twist
Time: 60sec each side
- Sit on the floor with your legs extended in front of you.
- Bend your right knee and cross your right leg over your left, placing your right foot flat on the floor outside of your left knee leg.
- Place your left elbow on the right side of your right knee.
- Twist your torso to the right.
- Keep your spine long and chest upright as you rotate.
- After 60 seconds, switch sides.
6. Child’s pose
Time: 20-40sec
- Kneel with your big toes together and knees wider than hip-width apart.
- Sit back onto your heels as you reach your arms forward.
- Rest your forehead on the floor, or on your fists if that’s more comfortable.
- Bend your elbows if needed.
- Breathe deeply to settle into the pose.
7. Supine figure-four stretch
Time: 20-40sec each side
- Lie on your back with your knees bent and feet flat on the floor.
- Cross your right ankle over your left knee.
- Pull your left leg gently toward your chest.
- Alternatively, keep your supporting foot on the floor and gently rock side to side.
- After 20-40 seconds, switch sides.
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