Feel better, move easier, and stay independent longer.
As we age, staying mobile isn’t just about comfort—it’s about maintaining freedom and preventing injury. At Vitality At Home, we specialize in helping adults 55+ in the Grand Rapids area stay strong, active, and doing the things they love. Whether you’re gardening, golfing, or chasing grandkids, joint mobility plays a key role in keeping you moving with ease.
Here are 5 expert-approved exercises that support joint health, enhance mobility, and reduce stiffness—especially in the hips, knees, shoulders, and spine.
1. Cat-Cow Stretch (Spinal Mobility)
This gentle movement improves flexibility and circulation through the spine, reducing stiffness that can limit your ability to bend, twist, or get out of bed. Spinal mobility is so important on preventing and even reducing back pain and improving function in older adults.
How to do it:
On hands and knees, inhale and arch your back (Cow). Exhale and round your spine (Cat). Repeat for 30–60 seconds, moving slowly with your breath.
Trouble kneeling??? Try the seated version that provides the same spinal benefits as the traditional version- without the kneeling:
How to do it:
1. Sit tall on the edge of a sturdy chair with feet flat on the floor.
2. Inhale: Arch your back slightly, lift your chest, and gently look up—shoulders roll back (Cow).
3. Exhale: Round your spine, tuck your chin toward your chest, and pull your belly button in (Cat).
4. Repeat slowly for 30–60 seconds, coordinating breath with movement.
💡 Tip: Place your hands on your knees to help guide the motion. This is a great warm-up for the spine before walking or exercise.
2. Seated Hip Internal & External Rotations
Hip mobility is essential for walking, getting in/out of cars, and even putting on socks. This movement keeps the hips lubricated and supports dynamic stability.
How to do it:
Sit tall in a sturdy chair. Lift one foot slightly off the floor and rotate your leg in and out slowly. Repeat 10–15 times per leg.
A study published in Physical Therapy Journal (PTJ) highlights how maintaining hip joint mobility helps prevent compensatory gait patterns that increase fall risk.
3. Wall Angels (Shoulder and Thoracic Mobility)
Shoulder stiffness can limit your ability to reach shelves, dress, or carry groceries. Wall angels also engage posture muscles and improve upper spine extension. Just like the cat-cow exercise, improving mobility in your upper spine and shoulders can reduce pain and improve your range of motion…both great for good posture!
How to do it:
Stand with your back against a wall, arms bent like goalposts. Slowly raise and lower your arms, keeping your elbows and hands touching the wall. Perform 10 reps.
4. Ankle Circles (Ankle & Foot Mobility)
Stiff ankles can throw off balance and gait. Keeping this joint mobile is key for walking, navigating stairs, and avoiding falls.
How to do it:
While seated, lift one foot and make slow circles clockwise, then counterclockwise. Repeat 10–15 times per direction, per side.
5. Dynamic Hamstring Stretch (Posterior Chain Mobility)
Tight hamstrings can limit walking stride, cause lower back discomfort, and increase fall risk. This gentle stretch builds flexibility and control.
How to do it:
Stand tall. Kick one leg forward gently while reaching for your toe with the opposite hand. Alternate legs for 10–15 reps each.
Pro Tip: It’s Not About “Stretching”—It’s About Moving Smart
At Vitality At Home, we teach mobility exercises not just to stretch tight muscles but to improve joint function, neuromuscular control, and quality of movement—all of which play a role in pain-free, active living.
Want a personalized mobility routine tailored to your needs and goals?
📍 If you’re in Grand Rapids, MI, our mobile physical therapy team comes to you!
Contact us to schedule a free consultation or learn about our balance, strength, and mobility programs.
Related Services:
● Balance and Fall Prevention Therapy in Grand Rapids
● One-on-One Mobility Assessments
● Strength and Stretching Programs for Adults 55+
Sources:
1. Journal of Orthopaedic & Sports Physical Therapy (JOSPT)
2. Physical Therapy Journal (PTJ)
3. Archives of Physical Medicine and Rehabilitation
4. Clinical Journal of Sports Medicine
5. British Journal of Sports Medicine (BJSM)