5 Flexibility Exercises That Also Build Strength

Flexibility and strength are two key components of good balance and stability. These simple moves come through on both fronts.

When it comes to healthy aging, a big part of staying active is maintaining mobility — and for that, flexibility is key.

Flexibility is the ability of soft tissues like muscles, ligaments, and tendons to stretch passively. This means they stretch as you hold a position, rather than when you’re moving. Although this can become more challenging as you get older, the right kind of training can make it easier to maintain your flexibility.

For example, research in the International Journal of Environmental Research and Public Health looking at the effect of flexibility training on older adults found that just eight weeks of regular stretching exercises showed considerable benefits for range or motion and balance while reducing lower back pain.

To develop better flexibility, the focus shouldn’t be just on stretching as far as possible in different directions, but also on building strength throughout the body. Often, inflexibility and challenges with mobility aren’t because you’re not bendy enough, but because muscles aren’t sufficiently strong to support your range of motion.

With that in mind, try these three top moves, which can build strength throughout the body while providing that passive stretch that helps with flexibility.

Recommended reading: What’s the Difference Between Flexibility and Mobility?

Stay active, have fun, get fit — with SilverSneakers! Classes and events are happening right now at participating gyms, online through SilverSneakers LIVE, and at community centers near you. Activate your free online account to get started.

How to Use the 5 Flexibility Exercises That Build Strength

As always, safety is key. Get your doctor’s OK before beginning a new exercise program. If you have a chronic condition, balance issues, or injuries, talk to your doctor about how you can exercise safely.

Try doing these three moves once a day, such as in the morning when your muscles might be feeling a little stiff from sleeping. That can set you up for better mobility and range of motion for the rest of the day.

What you need:

• Yoga mat or carpeted area
• Sturdy chair
• Space to move
• Comfortable clothing
• Water to sip, as needed

Exercise #1: Seated or Standing Side Bends

How to do it:

1. Sit or stand tall with your arms at your sides.
2. Engage your core, tightening your abdominal muscles as if you’re about to get punched.
3. Inhale and reach your fingertips straight down, feeling a stretch in your opposite side. Take care not to lean forward or backward.
4. Exhale and return to start.
5. Repeat on the opposite side.
6. Alternate sides 5 to 10 times.

Exercise #2: Horse Pose

How to do it:

1. Stand in mountain pose with your feet, knees, and hips facing forward.
2. Take a step out to the side so your feet are wide. Imagine you’re standing on a clockface and turn your left toes out to 10:00 and right toes out to 2:00.
3. From here, bend your knees to lower your body as far as comfortable, keeping your hips directly below your shoulders.
4. Keep your upper body tall and your belly engaged.
5. Bring your hands together in front of your chest and breathe for three to five breaths.

Make it easier: Use a chair for support. Sit tall and bring your lower body into position. Push down through your feet, and lift your butt off the chair about one inch. Hold as long as you can comfortably and then lower.

Exercise #3: Quadruped Rotation

How to do it:

1. Start on all fours with your hands below your shoulders and your knees below your hips. You can also do this exercise while seated in a sturdy chair.
2. Place your right hand behind your head and then rotate your torso to point your right elbow toward the ceiling, as far as is comfortable.
3. Pause, then slowly lower back down, pointing your right elbow to the floor. That’s 1 rep.
4. Do 5 reps, then repeat on the other side.

Cautionary note: If you have osteoporosis, twisting and bending moves may not be right for you. Talk to your doctor about safe exercise.

Recommended FREE SilverSneakers On-Demand Class: Mobility Exercises for Seniors

Exercise #4: Forward Rocks

How to do it:

1. Stand tall with your shoulders back, core engaged and your feet hip-width apart.
2. Bend your arms at a 90° angle or place your hands on a support object, if you need.
3. From here, step forward with your left leg, landing on your heel and pressing through to the ball of your foot.
4. As you “rock” forward on your left foot, you’ll raise your right heel off the floor.
5. See if you can feel a slight stretch in your right hip. If not, then take a slightly larger step forward.
6. Pause here, and then rock your left foot back to your starting point and repeat on the other side.

Exercise #5: Hands to Knees

How to do it:

1. Stand tall with your feet hip-width apart and arms straight down against the front of your thighs. Brace your core. Position yourself near a wall, if needed for support.
2. Keeping your back flat (don’t arch your lower back), allow your knees to bend slightly as you push your hips behind you and slide your palms down the front of your thighs to your knees. Resist the urge to round your upper back. Keep your shoulder blades pulled down and back.
3. Pause, then push through your heels to reverse the motion and stand up tall with your hands back on your thighs. That’s one rep.
4. Do two sets of 8 to 10 reps, resting 30 to 60 seconds in between sets.

Love these exercises and want more? Take a SilverSneakers Yoga Class! It’s offered both in-person at participating SilverSneakers fitness locations (review the gym’s schedule for exact times), or online with SilverSneakers LIVE.

See our sources:
Benefits of flexibility training for older adults: International Journal of Environmental Research and Public Health

Activate Your FREE SilverSneakers Online Account

Get hundreds of free SilverSneakers On-Demand videos and stay in touch with us by creating your free online account. You don’t have to be a SilverSneakers member to get on-demand workout videos, health and fitness tips from SilverSneakers, and more.

SilverSneakers members can go to thousands of nationwide gyms and fitness locations, plus take SilverSneakers LIVE online classes led by specially trained instructors and designed for all fitness levels and abilities – at no additional cost. If you have a Medicare Advantage plan, it may include SilverSneakers. Check your eligibility here.

Already a member? Get your SilverSneakers member ID, search for locations near you, and all the health and wellness resources you need by logging in to your online member account here.