Over 60? These 3 mobility drills can improve your balance and reduce stiffness

a senior man going to workout — (Image credit: Shutterstock)

Many of my personal training clients deal with tight muscles and restricted joints. Those issues aren’t limited to specific age groups, either — both younger and older adults can experience the impacts of less-than-optimal mobility.

There are lots of effective mobility drills that are done on a yoga mat, but since plenty of my clients are over 60 and have trouble getting down to the floor, those moves are all off limits. Fortunately, there are other ways to open up tight spots.

The following 3 mobility exercises are fantastic for seniors. They’re done standing or sitting instead of lying down, they don’t require any equipment, and they can improve your overall balance and stability. Even if you’re under 60, these movements can help increase your range of motion and reduce aches and pains.

How to do the 3 mobility drills

Be sure to clear any new activity with your medical team. While these exercises are appropriate for any fitness level, your doctor may recommend alternatives based on your specific health needs.

Consider meeting with a certified personal trainer for guidance on these exercises. A trainer can ensure you’re moving with correct form and provide modifications, if necessary.

The only thing you’ll need is a sturdy chair and a section of bare wall.

Start by doing these exercises for one set of 10 repetitions. Move slowly through your full range of motion. As your mobility improves, you can add a set of 10 reps. Do the exercises 2-3 times per week at first, gradually increasing to 5-7 times per week.

These exercises can be done on their own or as part of your workout warm-up.

Here’s how to do them:

1. Standing hip circles

Hip Mobility - FRC Side ways wall hip CARs - YouTube

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Stand tall with your feet hip-width apart.
Place your right hand on the wall for support.
Lift your left knee to a 90-degree angle in front of you.
Rotate your left knee out to your side, opening your hip joint.
Rotate your knee behind you.
Bring your left knee back to a 90-degree angle in front of you.
Reverse directions, bringing your left knee behind you, rotating it to your left side, and circling it to a 90-degree angle in front of you.
Continue for 10 reps in each direction, then repeat with the other leg.

2. Seated spinal rotations

Seated Thoracic Rotation (Arms Crossed) - YouTube

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Sit upright on a chair.
Cross your arms and place your hands on your shoulders.
Rotate your torso to the left.
Pause briefly.
Slowly return to the starting position.
Rotate your torso to the right.
Pause briefly.
Slowly return to the starting position.
Continue alternating between the two positions for 10 reps on each side.

3. Seated cat/cow stretch

Seated Cat Cow - Chair Yoga - YouTube

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Sit upright on a chair.
Relax your arms by your side.
Round your spine, aiming your chest towards your thighs.
Pause briefly.
Slowly lengthen the spine and return to the starting position.
Arch your spine, lifting your chest towards the ceiling.
Pause briefly.
Return to the starting position with control.
Continue alternating between the two positions for 10 reps.

Benefits of the 3 mobility drills

These movements target two commonly tight areas: your hips and back. While anyone at any age can suffer from restricted hip or spinal mobility, seniors are especially susceptible to these issues. Loss of bone density, joint degradation, and weakened muscles can all contribute to overall stiffness and pain.

Since many seniors can’t get down onto or up from the floor, certain exercises like the standard cat/cow stretch, prone hip rotations, and supine spinal rotations are ill-advised. The exercises in this routine are done with modified positioning so that those with mobility concerns or injuries can get the benefits of efficient and effective drills.

Better hip and spine mobility can lead to improved posture, balance, and stability. It can also help reduce perceived stiffness, inflammation, and pain.

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Jennifer Rizzuto is a freelance writer and certified personal trainer based in Long Island, NY. She covers various fitness-related topics and reviews for Tom's Guide. She also writes sketch comedy and short films, and performs frequently as an actor, singer, and improviser. When she's not writing, working out, or performing, you'll find her trying to convince her husband to get a dog.