How to Keep Your Body Limber Longer
These stretches and other moves can help you stay flexible as you age
Some of the changes that come with age are barely noticeable to others, but you may feel your body getting a little stiffer—or shrinking and rounding forward. These changes are due in part to decreased muscle mass and strength, which can make it harder to stand up straight, and stiff tendons and ligaments, which contribute to a stooped posture and reduced mobility.
All of this can lead to pain, a loss of independence, and a poorer quality of life. But while aging is inevitable, you can slow or even reverse some of those changes, says Ken Koncilja, MD, a geriatrician at Cleveland Clinic.
Why Exercise Really Helps
The most critical advice, our experts say, is to stay active. The less you move, the more difficult it becomes, says Jennifer Sharp, DPT, a spokesperson for the American Physical Therapy Association and an assistant professor at Emory University in Atlanta.
3 Essential Strength Moves
These exercises strengthen muscles in your upper back, core, and lower body to stabilize the spine and improve posture. Try these daily, or even multiple times per day.
Sit to stand: Sit in a sturdy chair, feet hip-width apart. Lean forward slightly and stand, then sit down. Do this five times slowly, and then five times at a quicker but controlled pace.
Shoulder blade squeezes: Squeeze your shoulder blades together and down, so your shoulders move backward. Hold for 3 seconds. Repeat 10 times.
Bird dog: Kneel down with your palms on the floor, if you can. Raise your right arm in front of you and your left leg behind. Hold for 3 seconds. Repeat 10 times per side.
3 Key Stretches
Stretching these often-tight areas daily can help your body stay limber. Hold each stretch for 30 to 60 seconds.
Hip-flexor stretch: Gently lunge forward with your right leg, keeping your left leg extended behind you. Reach up with your left arm, feeling a stretch in the front of your left hip.
Pectoral stretch: Stand in a doorway with your elbows bent and your forearms and hands on the doorframe. Lean forward slightly, feeling a stretch across your chest.
Neck stretch: Lower your chin toward your chest and hold. Return to the original position. Drop your right ear toward your right shoulder and hold. Repeat on the opposite side.
Good Posture Also Matters
It’s common to hunch over when sitting at a desk, walking, using your phone, or washing dishes. While the “right” posture looks different for everyone, it’s key to pay attention to your own comfort and any pain points. Check—and adjust—your posture often. Just being cognizant of your posture will get you to stand or sit taller, Sharp says.
Be sure to use your computer and phone at eye level to reduce neck and back strain and prevent slouching. If you have to be seated for long periods, take breaks to get up and move—ideally every 30 minutes.
If you use a cane or walker, adjust its height so that you’re not leaning forward when using it. “Many people have their canes or walkers too low,” Koncilja says. “You want your body more upright.”
Editor’s Note: This article also appeared in the August 2025 issue of Consumer Reports On Health.
