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Maintaining mobility as you age is essential for keeping up with your daily activities, including dressing, driving, and cooking, as well as fun things like interacting with children and walking pets.
Check out these strengthening and stretching exercises for older people for easy ways to improve balance, flexibility, and overall mobility. Many are beginner-friendly, and none require special equipment.
Before You Start with Elderly Mobility Exercises
Before trying our best mobility exercises for seniors or any other fitness routine, it is very important that you warm up. Warming up will prepare your cardiovascular system for activity and bring extra oxygen to your muscles so they move more freely and less sore after a workout.
Good ways to warm up include taking short walks and imitating the movements you would do during your exercise.
The Best Mobility Exercises for Older Adults
1. Bird Dog Training
An effective trunk mobility exercise that can help you improve your balance and reduce lower back pain
How to do bird dog exercises
- Kneel on an exercise mat or other soft surface.
- Extend one leg back, lifting it parallel to the floor.
- Extend the opposite arm up, bringing it parallel to the floor.
- Concentrate on maintaining a straight line from foot to hand, hold for 5 seconds before returning to the starting position.
- Switch sides, raise the other leg and arm, and repeat the exercise.
2. Cactus Arm
The cactus arm exercise is a beginner-friendly pose that helps stretch and strengthen the shoulders
How to do the cactus arm exercise
- Stand straight with your hands by your sides and your feet shoulder-width apart.
- Raise your arms and bend your elbows at a 90 degree angle.
- Extend your arms outward so your biceps are on either side of your head with your arms facing forward.
- Hold the pose for a few seconds, then raise your arms higher until your arms are fully extended overhead.
- Hold the pose again for a few seconds, then return to the starting position.
3. Seashell Pose
Similar to the cactus arms, the upper body clam pose is one of the best shoulder stretches for seniors
How to do the seashell pose
- Sit on a chair, stool, or bench with your feet flat on the floor.
- Raise your arms and bend your elbows at a 90 degree angle.
- Extend your arms outward so your biceps are on either side of your head with your arms facing forward.
- Bring your arms in until they touch in front of your face.
- Return to starting position, making sure to squeeze your shoulder blades together.
- For an added challenge and to build shoulder strength, hold small barbell while doing this exercise.
4. Lower Back Rotation
Range of motion exercises for seniors that increase flexibility and reduce stiffness
How to do low back rotations
- Sit on a chair, stool, or bench with your feet flat on the floor.
- Twist your upper body to the left until you encounter resistance in your shoulders and back.
- Hold the pose for a few seconds before returning to the starting position.
- Repeat the exercise in the opposite direction.
5. Neck Rotation
Neck stretches such as neck rotations help you maintain range of motion through your upper back and neck
How to do neck rotation
- Sit on a chair, stool, or bench with your feet flat on the floor and your face forward.
- Slowly turn your head to the left until it is over your shoulder, or as far as you can go.
- Hold the position for a few seconds, then return to the starting position.
- Repeat the exercise on the opposite side.
6. Quadrilateral Stretch
Quad stretching exercises target the front of the foot to increase mobility
How to do the quad stretch
- Sit on a chair or stool that has no arms.
- Slide across the chair until only one foot remains on the chair.
- Lower your free leg until your knee touches the floor.
- Using a chair or bench for support, lean back slightly until you feel a stretch in the quadriceps muscles.
- Hold the position for up to 30 seconds, then return to the starting position.
- Repeat the exercise by switching sides to work the other leg.
7. Seated Ab Press
A move anyone can do, the seated ab press strengthens your core and improves posture
How to do seated ab presses
- Sit on a chair, stool, or bench with your feet flat on the floor and your face forward.
- Place your hands on top of you and lock your elbows in place.
- Press your hands into your knees until you feel your stomach muscles work.
- Hold the position for a few seconds and then relax.
8. Side Bend
Mobility exercises for seniors that increase core strength and stretch the abdominal muscles, hip flexors and thighs
How to do side bends
- Stand straight with your hands by your sides and your feet shoulder-width apart.
- Bending your waist to the left, let your left hand move down your thigh to your knee.
- Hold the position for a few seconds, then return to the starting position.
- Repeat the exercise moving in the opposite direction.
9. Side Bend with Overhead Reach
As an added challenge, this exercise for seniors with limited mobility incorporates the arms
How to do a side bend with an overhead reach
- Stand straight with your hands by your sides and your feet shoulder-width apart.
- Raise your hands directly above your head with your fingers pointing up.
- Slowly bend your waist to the left, keeping your arms extended overhead.
- Hold the position for 15 seconds, then return to the standing position.
- Repeat the exercise on the opposite side.
10. Squat from Side to Side
A more advanced exercise for increasing mobility for seniors, the side-to-side squat focuses on keeping joints healthy
How to do side to side squats
- Stand straight with your feet comfortably apart.
- Lift your arms forward, interlock your fingers, and bend your knees slightly.
- Lean forward, then move slowly to maintain control, shifting your weight to your left leg, extending your right leg until it is straight.
- Hold this position for a moment, then immediately shift your weight to your right leg, stretch your left leg straight.
- Repeat for a few reps before returning to the upright position.
11. Single Leg Stand
Practicing single leg stands improves balance and coordination while strengthening your leg muscles
How to do a single leg stand
- Stand behind a chair if you need support for this exercise.
- Stand with your feet together and your arms at your sides.
- Bend your left knee to lift your left leg.
- Stand on one leg with the other knee bent for up to 30 seconds.
- Lower your leg, and repeat the exercise with the opposite leg.
12. Sitting Squat
Also known as chair squats, this exercise to improve mobility and balance will also strengthen your core and legs
How to do sit down squats
- Sit on a chair, stool, or bench with your feet flat on the floor and your face forward.
- Cross your arms in front of your body, rest your hands on opposite shoulder blades.
- Lock your knees and slowly lift yourself off the chair until you are in a standing position.
- Inhale, and reverse the position to return to a sitting position.
Benefits of Elderly Mobility Exercise
The benefits of mobility and range of motion exercises for seniors cannot be overstated. Stay active in maintaining the health of the elderly in various ways.
Better Mental Health
Being able to get up and move around at will plays a big role in supporting good mental health — in this case, freedom equals happiness. Exercising can also improve mood and help relieve tension and manage stress.
Improved Cardiovascular Health
Stretching and light aerobic exercise help you maintain a stronger heart without putting too much stress on it. It also improves circulation, which can help maintain good blood pressure and heart rate.
Improved Weight Control
There is a strong correlation between decreased mobility and obesity. While physical activity alone won’t make you lose weight, it can reduce inflammation and help burn fat.
Stronger Social Bonds
When you have the ability to get up and move around, you are more likely to maintain active relationships with your friends and loved ones. Being able to get out of bed, get dressed, and drive can be what sets you apart from seniors who remain isolated.
Resistance to Injury
Range of motion exercises for the elderly allow you to maintain balance and flexibility. When your feet feel firmer and stronger, you are less likely to have an accident, such as a fall. Stronger muscles can also help you recover more quickly if you injure yourself.
FAQs
How can the elderly improve mobility?
Being active is one of the best ways to increase mobility. Physical activity makes your muscles strong and your joints flexible making walking, climbing and other everyday activities a little easier.
How do you get the elderly to walk again?
The first step to increasing mobility is to take things slowly. Moving too fast can easily lead to falls and other injuries. Start with stretches for older people to increase flexibility. From there, do strength training that focuses on the core and legs to support the body in motion.
Where should I do these mobility and stretching exercises?
One of the best things about this full-body mobility exercise is that you can do it almost anywhere. Many only need a chair, while others require no equipment at all.
How do I start a full body mobility routine?
Consider your lack of mobility to decide which exercises you should focus on. For example, if you suffer from poor range of motion in your shoulders, look for stretches and strength training that target these specific muscles.
What are the best mobility exercises for beginners?
Most of the mobilization exercises we described above are suitable for beginners. They don’t require any special equipment or skills, so you can do them anywhere and anytime. If you’re just starting a mobility program, it’s best to start with stretching exercises. From there, find exercises that will help with your daily activities. For example, exercises to help you put on your socks or lift your head will help you stay independent.
Wrap
Practice the exercises above to improve mobility, and you’ll be well on your way to better balance, increased flexibility, and better overall health.
If you’re looking for more ways to stay active in your golden years, we can help! See our recumbent exercise bike buying guide for advice on choosing the right equipment.
