A mobility expert recommends these six stretches for older adults with especially stiff joints
Combine these moves to unlock tightness in your spine, hips, shoulders and ankles
One of the biggest misconceptions about aging is that stiffness is inevitable.
"In reality," says Cody Mooney, managing partner of mobility app pliability, tightness, discomfort and reduced range of motion is "often a result of moving less and moving in fewer ways over time".
The two-time CrossFit Games athlete says stiffness most commonly affects the hips, lower back, shoulders, neck and ankles.
"These joints tend to lose mobility when they aren't regularly taken through their full range of motion," Mooney tells Fit&Well.
Prolonged sitting can contribute to tight hips, reduced spinal mobility and weaker glutes—all of which can affect how comfortably we move throughout the day. The shoulders and ankles are especially vulnerable.
Rarely reaching overhead or behind you can limit mobility through your shoulders, making this range harder to access.
Ankle mobility, he says, is also often overlooked but it's vital for balance, walking efficiency and maintaining confidence in everyday movement.
"The good news is that mobility is highly adaptable. With the right movement practice, many people can improve how they feel and move at any age," Mooney says.
How to improve your mobility in stiff joints
Rather than using isolated stretches to spot-reduce joint stiffness, Mooney recommends practicing "movement sequences" that address multiple areas of the body at once—like how a squat, deadlift or push-up strengthens several muscles at once.
This approach is more efficient and trains joints, ligaments and muscles to move in harmony.
Six sequences Mooney often recommends for older adults include the beginner-friendly cat-cow and figure-four stretch, and the slightly more challenging pigeon and saddle poses.
The goal, he adds, isn't to force flexibility or push into discomfort.
"It's about helping your body move comfortably through its available range and gradually expand that range over time," says Mooney.
"Small, consistent improvements can have a meaningful impact on how you feel day to day."
How to do the six-move mobility routine for older adults
These six stretches will help address common areas of stiffness but avoid forcing any stretch and back off if you feel pain.
"One of the most common mistakes people make is trying to force the stretch," says Mooney.
"Mobility gains don't come from pushing harder, they come from creating an environment where the body feels comfortable exploring new ranges of motion."
Mooney recommends holding each stretch for 60 to 90 seconds to start, gradually increasing each hold as your mobility improves over weeks and months.
"For most older adults, just 10 to 15 minutes of mobility work, three to five times per week can lead to noticeable improvements within a matter of weeks," says Mooney, adding that if an area feels especially stiff, a little daily movement can be even more effective.
"A good rule of thumb is you should feel a gentle to moderate stretch, but never pain. Slow breathing, relaxed movement and patience are often more effective than intensity."
If you have a more specific need or injury, speak to an exercise professional who will be able to tailor movements to your particular goals, weaknesses, past injuries and exercise habits.
Here are the six stretching sequences Mooney recommends for older adults to reduce stiffness as you age.
1. Cat-cow flow
Time: 60-90sec
- Start on your hands and knees with your shoulders over your hands and your hips over your knees.
- Inhale, arch your back, drop your belly and raise your chin to look up.
- Pause then exhale as you reverse the movement, tucking your chin, rounding your back and pressing your palms into the floor.
- Continue moving gently between the two positions.
Trainer tip: Aim to mobilize and release tension from each vertebra in your spine.
2. Open-the-book thoracic rotation
Time: 60-90sec each side
- Lie on your right side with your knees bent and together, and your arms together, extended in front of you at shoulder height.
- Keeping your knees together and your right knee in contact with the floor, raise your left arm and sweep it in an arch over your body as you inhale.
- Rotate as far as you can without your knees or right shoulder lifting off the floor.
- Pause, then exhale as you sweep your arm back to the starting position.
- Continue for time, then switch sides.
Trainer tip: You should notice your range gradually improve throughout the exercise.
3. Lizard
Time: 60-90sec
- Start on your hands and knees.
- Move your right foot forward to the outside of your right hand and place it flat on the floor.
- Keep your left knee and foot on the floor—your right shin should be vertical.
- Shift your weight forward, feeling a stretch in your hamstrings and groin in your right leg.
- To deepen the stretch, shift your weight to the outside of your right foot, pressing your knee outwards.
- Complete the time on one side, then switch sides.
4. Supine figure-four glute stretch
Time: 60-90sec each side
- Lie on your back with your knees bent and your feet flat on the floor.
- Place your right lower leg, just above your ankle, across your left thigh.
- Take hold of the back of your left thigh in both hands and gently pull it toward you to feel a gentle stretch in your right glute muscles.
- Keep your back and head on the floor and your right toes flexed to help protect your right knee joint.
- Hold for time, then switch sides.
5. Pigeon
Time: 60-90sec each side
If you’re comfortable performing the figure-four stretch, this is a slightly more advanced version, which you may wish to skip at first.
- Start on your hands and knees.
- Move your right leg forward, placing your right foot as close to your left wrist as is comfortable, and your right knee as close to your right wrist as is comfortable.
- Lower your hips while keeping your torso upright to feel a stretch in your right glute muscles.
- If comfortable, lower onto your forearms.
- Hold for time, then switch sides.
Trainer tip: Adjust the angle of your torso so it’s comfortable not painful.
6. Saddle
Time: 60-90sec
- Kneel with your legs together and the tops of your feet on the floor.
- With your hands on the floor for support, gently lower your body backward, lowering your buttocks toward your heels, to feel a stretch across the top of your thighs and in your ankle joints.
Make it easier: Maintain a more upright position and place a thin pillow under your feet or break this stretch up into smaller chunks to hit the target 60-90 seconds.
Cody Mooney is managing partner and director of performance at mobility app pliability. He's also a two-time CrossFit Games athlete and coach. Formerly ROMWOD, pliability is the official stretching partner of HYROX, designed to help people move better, recover well and continue doing the things they love for years to come.
