Flexibility can decrease as we age and, if you’re reading this, chances are you’ve already found that out for yourself! Whether it’s struggling to get out of bed in the morning, dreading a flight of stairs, or just grunting every time you stand up, our flexibility is something we take totally for granted until it starts to go.
Look at how toddlers and small children sit. Very often they will squat down, with flat feet, and sit there like that for a long time. They’ll also sit cross-legged on the floor or, in the case of my son, spend hours and hours doing handstands, headstands, or cartwheels. I watch him as he’s climbing trees and marvel at how bendy and agile he is.
Now okay, we might not be looking to do cartwheels or climb trees (though I do like doing that I must admit), but there’s a lot to be said for improving flexibility. Not just to ease basic aches and pains, but for more important reasons, too.
The benefits of staying flexible as we age
Increased flexibility has multiple benefits for us not only now but in the future, too. Here’s just a few:
Better range of motion – Working on our flexibility means joints and muscles stay mobile and moving freely. This in turn means that everyday movement patterns, such as getting in and out of the car, bending to pick something up or reaching into high cupboards, will all become easier.
Prevents injuries – Flexible (and strong) joints and muscles are less prone to sprains, strains, tears or breakage. This is useful for us now, certainly, but also in older age, when a fall could result in severe injury and a very long road to rehabilitation. Being flexible and strong enough to stop yourself from falling is something that will hugely benefit you.
Better posture and balance – As above, being able to hold yourself well will serve you now and in the future. Good posture leads to fewer aches and pains, especially across the lower back, while better balance is a sign of increased longevity! Recent studies have shown that middle aged adults’ people who fail a balance test of standing on one foot for 10 seconds are twice as likely to die within the next 10 years.
Eases aches and pains – Move better, feel better! It really is that simple. Those little niggles we all get, whether it’s tight shoulders or hips, an aching lower back, or a sore knee going downstairs, will be greatly improved with better flexibility. It sounds counterintuitive to say you should move more but trust me, it works!
Better joint function – No one wants joint replacement surgery. Yes, it’s marvellous and the NHS do wonders, but it’s a painful and big operation, with a long recovery. Far better to prevent it happening in the first place. Keeping flexible helps keep joints strong making them less affected by wear and tear and making us less prone to things like osteoarthritis and osteoporosis.
Why is my flexibility so poor?
It’s true that some people are naturally more flexible than others, but it’s also true that everyone is capable of having at least a good degree of flexibility if they work at it. For most of us in the western world, our lifestyle is very sedentary.
We spend a lot of time sitting, when in fact we were designed to be upright. Whether it’s on a sofa, an office chair or in a car, sitting is incredibly detrimental to our flexibility. Our glutes (bum muscles) act to support our lower back – almost like a shelf, and they get stronger by walking or exercising. When we sit, though, they do nothing at all. Likewise, our core muscles need to hold us upright and our joints need movement. In short, sitting does not do us much good!
Can I regain flexibility at 50?
I’ve worked as a personal trainer for many years now, and I know from first-hand experience that you can regain flexibility at 50, 60, 70 and beyond. I know this because when I take on a new client (and I specialise in working with women over 50), the first thing we work on is flexibility.
You are not too old, and it is not too late. Any improvement in movement, strength and flexibility is better than none, and whenever you start, you will see results.
Ways to regain flexibility
You might be thinking that regaining flexibility means hours of stretching or becoming good at yoga. Well let me tell you, that’s not the case. I work hard on my flexibility, but I am hopeless at yoga (although it is great), and neither do I spend hours stretching.
Below, I’ve listed some ideas to improve flexibility. I also spoke to Lucy Ingleby, personal training expert at Mirafit, who shared her top tips.
Walking
The single biggest thing you can do to improve your health, flexibility and longevity is to walk more. It doesn’t need to be miles each day – try setting a step goal of 7000 steps a day and see how you get on. Benefits include lower blood pressure, weight loss, better heart and lung function and yes, an improvement in flexibility. Try including some hill walking for added strength work or walk with a weighted vest.
Lift weights
Flexibility and strength go hand in hand. If you’re a woman over 40, strength exercises are crucial. They will help preserve your muscle mass, strengthen joints and help you to move better. Try using resistance bands at home, or some basic weight training for ladies.
Yoga or Pilates
I’m rubbish at yoga, but Lucy has some great advice: “Both yoga and Pilates enhance joint mobility, core stability, and muscular endurance while also promoting better posture. A key aspect of yoga is breathwork, which helps with relaxation and body awareness—your focus will often be on controlled breathing rather than just movement. Incorporating yoga or Pilates into your routine can support injury prevention, improve recovery, and enhance overall performance in other types of training.”
Stretch daily
"Consistency is key if you want to see real progress in your flexibility,” Lucy says. “To get the best results, aim to stretch your main muscle groups, like your hamstrings and calves, at least once a day. Over time, as your flexibility improves, you can take it a step further by incorporating resistance bands for a deeper, more effective stretch.
The key is to listen to your body and gradually increase the intensity without pushing too far. Regular stretching not only helps with mobility but also reduces the risk of injury and keeps your muscles feeling their best.” For total beginners, the NHS has a fantastic stretching routine to try at home.
Stretch before and after exercise
Dynamic stretching (stretches that move the joints) is great before taking a long walk or another form of exercise. Static stretching (holding stretches for a period of time) is good for after exercise, as Lucy explains: “Starting your session with dynamic stretching helps activate your muscles and prepare your body for movement. I’d recommend front and side leg swings to loosen up your lower body, along with heel kicks and hip openers to get your blood flowing. The key with dynamic stretching is controlled movement.
After your workout, your muscles are already warm, making it the perfect time to incorporate static stretching. To do this, extend a muscle to a point where you feel a stretch, but never pain, and hold it for at least 20 seconds. For the best results, repeat each stretch 2-4 times and focus on deep breathing. Stretching should feel beneficial and never painful.”
Try a foam roller
Lucy says: “If traditional stretching isn’t your thing, foam rolling can be a great alternative for improving flexibility and easing muscle tightness. Foam rolling works by increasing circulation to your muscles, helping to release tension and improve mobility. For example, rolling up and down your thigh a few times can help stimulate blood flow and loosen up tight muscles.”
You don’t need to do all these points to see an improvement in flexibility, and you might like to try things like gentle swimming, Tai Chi, or chair exercises instead. However, don’t just ignore stiffness and discomfort. Act now, and you’ll be reaping the benefits of increased flexibility for years to come.
Becky Fuller is a senior digital writer for Yours.co.uk. She is also a fully qualified personal trainer and strength coach, specialising in fitness and wellbeing for over 50s. Prior to joining Yours, Becky was a fitness writer for Saga, and a freelance entertainment and theatre journalist. Becky is passionate about helping people to move well and discover the many benefits of strength training.
Lucy Ingleby is an expert personal trainer at Mirafit.