Stay Limber: Stretching & Mobility for Every Decade

Aging doesn't have to mean stiffness. With just a few minutes a day, deliberate stretching keeps joints supple, muscles strong, and everyday moves—from tying shoes to chasing grand‑kids—pain‑free.

Why It Matters

• Counter muscle loss: After 30, we lose 3–8 % of muscle per decade. Stretching keeps remaining fibers active.
• Protect joints: Flexible muscles share load with cartilage, easing knee, hip, and back stress.
• Boost circulation: Gentle elongation pumps nutrient‑rich blood through tissues, speeding recovery.
• Steadier balance: Mobile ankles and hips react faster, cutting fall risk by up to 30 %.

Mobility ≠ Flexibility

Flexibility is passive range—how far a muscle can lengthen when you pull it. Mobility is active control—moving through that range under your own power. Train both for real‑world strength.

5‑Minute Daily Flow

1. Cat–Cow (30 sec): Warm the spine.
2. World's Greatest Stretch (60 sec): Opens hips, thoracic spine, and hamstrings.
3. Ankle Rocks (30 sec): Kneel, drive knee over toes; key for squats & stairs.
4. Standing Quad Pull (30 sec/leg): Lengthens front thigh, improves knee health.
5. Figure‑4 Sit (30 sec/leg): Hits deep glutes that stabilise the pelvis.

Hold each stretch until mild tension, breathe slowly, and never force the joint.

Make It Stick

• Pair with habits: Stretch while the kettle boils or during meeting buffers.
• Stay warm: Light marching or arm circles first unlocks tissues.
• Track progress: Note when fingertips reach further toward toes; micro‑wins fuel consistency.
• Consult pros: Chronic pain or surgery? Get clearance from a physio.