Irving Primary Care

4 Exercises To Improve Flexibility

When you grow older, your body will never feel the same as it did in your teenage years. Things may hurt and crack more, be tighter than usual. And it might take longer to get back up from a sitting or lying down posture than when you were in your twenties.

Our bones lose calcium and other elements as we age, making them more brittle and susceptible to breakage in the arms and legs. Due to this, discomfort, reduced flexibility, joint issues, and moderate stiffness will become more prevalent.

However, the good news is that you can reduce muscle tension and improve flexibility in your bones and joints by following specific workout routines even as you get older. With that in mind, here are a few exercises for improving flexibility and mobility as an adult.

Foam Roller Exercises

Studies show that stretching traditionally and using a foam roller increase short-term flexibility. For instance, applying a foam roller to your thigh can enhance flexibility and promote muscle blood flow.

Simply bounce your leg side to side on the roller a few times after rolling up and down on your thigh three to four times. This is one of the best exercises for improving flexibility as an adult, especially if you can\’t do difficult stretches.

Chin Tuck

Your entire back muscles might be impacted by neck tension. However, chin tucks can ease tension and pain quickly and easily. The best thing about this exercise is that you can perform chin tucks while standing or sitting whenever you want.

So, start with one set of ten, then gradually increase repetitions until you can complete 2 to 3 sets per day. While it is one of the easiest exercises for improving flexibility, it is as effective as any other movement, especially if you\’re looking to shape your chin or reduce chin fat.

Water Aerobics

Water aerobics is one of the best exercises for improving flexibility, especially if you\’re an adult with mobility and joint issues. This is because water gives your body the support it needs to move without overburdening your legs.

Exercises like swimming and our Aqua Fit sessions may give you a full-body cardio and strength workout with nearly no effect on your joints and muscles. Regarding how frequently you should do water aerobics, aim to work out in the pool for thirty minutes two to three times a week.

Hamstring Stretches

The inner thighs, core, and hamstrings are all targeted as you perform a series of hamstring stretches. Single hamstring stretches, instep hamstring stretches, and scissor hamstring stretches are a few examples of hamstring stretching exercises for improving flexibility.

After performing an active warm-up, stretch for 10 to 15 minutes twice a week. Furthermore, if you\’re working out your legs in the gym, you should stretch for at least thirty minutes after you\’re done.

Wrapping Up

This wraps up our list of exercises for improving flexibility. Your overall mobility will improve, while your discomfort and stiffness will decrease when you perform these basic flexibility exercises. Ultimately, working hard and maintaining an active lifestyle will keep you feeling young and energetic well into your golden years.

Along with exercising, routine physical check-ups with a primary care provider is a great way to keep you on track with your health goals. Your family physician will check your lab work, discuss any health issues and will help you come up with a plan to achieve your best health. To make an appointment with a provider at Health One Family Medicine, visit

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