Flexibility isn’t just about touching your toes; it’s vital for daily tasks like bending, reaching, and moving comfortably. As we grow older, our flexibility tends to diminish, impacting our ability to carry out everyday activities without discomfort or limitations.

Experts suggest that this decline in flexibility not only heightens the risk of injury but also affects our overall quality of life. But what factors contribute to these changes, and are there strategies to maintain or enhance flexibility as we age? Here’s what experts have to say.

What Is Flexibility?

Flexibility, as defined by the American College of Sports Medicine, relates to the seamless movement and stretching ability of soft tissues like muscles, ligaments, and tendons across their entire range of motion. Dr. Kemly Philip, MD, PhD, a physical medicine and rehabilitation physician with UTHealth Houston and Memorial Hermann, explains to LIVESTRONG.com that it involves the capacity for these tissues to extend and contract freely without causing discomfort or limitations.

Dr. Philip likens flexibility to the suppleness of a new rubber band fresh out of the packaging, where muscles and joints can move without hindrance. Essentially, it signifies the extent to which muscles and joints can move in various directions.

Numerous factors influence flexibility, notes Tyler Detmer, PT, DPT, an orthopedic physical therapist at Washington University in St. Louis. These include muscle length, neuromuscular control (the brain’s coordination of muscles), individual anatomy and body structure, and the synergy between different body tissues. Additionally, age, gender, activity level, and previous injuries may contribute to one’s flexibility.

Detmer emphasizes that flexibility extends beyond touching the ground or achieving specific body positions. Its significance lies in how it impacts functionality in our everyday lives.

Flexibility vs. Mobility

Dr. Philip differentiates between flexibility and mobility, highlighting that flexibility relates to a muscle’s stretching capacity, while mobility refers to a joint’s ability to move throughout its complete range. Having flexible muscles might allow you to stretch them well, but it’s good joint mobility that enables everyday movements like bending to tie your shoes, climbing stairs, or rising from a chair effortlessly.

Detmer further explains that mobility involves actively controlling your body or joints within their full range of motion. The crucial distinction lies in the “active control of the body.”

While flexibility might improve temporarily through passive stretching, such as during a static stretch where you hold a position for some time, it doesn’t guarantee the ability to perform the same movements actively.

“For instance,” Detmer elaborates, “someone may experience temporary increased flexibility in their hamstrings after a few minutes of stretching, enabling them to bend down and perform certain actions like picking up items from the floor or tying shoelaces. However, mobility involves the consistent ability to perform these actions, whether or not the muscles are stretched.

Why Flexibility Matters

Maintaining flexibility is crucial for overall physical health, especially as we age,” explains Detmer. Good flexibility allows joints to move freely and muscles to stretch effectively, making daily tasks like turning your head while driving, bending to tie shoelaces, carrying groceries, or reaching for items easier.

Dr. Philip emphasizes that insufficient flexibility can lead to poor mobility, potentially increasing the risk of chronic musculoskeletal or spine-related pain over time. “These limitations in function can affect independence in activities that bring meaning, such as gardening or cooking, and could even contribute to mood disorders like anxiety or depression,” Dr. Philip adds.

Flexibility also plays a pivotal role in preventing injuries, notes Dr. Philip. When your body can move naturally, it can better handle sudden movements or stressors without strain or damage. For instance, if your shoulder lacks the full range of motion needed for lifting your arm overhead, tasks like stowing a carry-on during a flight might put you at a higher risk of injury or muscle strain.

Detmer highlights that poor flexibility often contributes to lower back pain, frequently caused by stiff leg muscles pulling the lower back into abnormal positions during movement.

“While a consistent flexibility regimen won’t entirely eliminate pain or injury risk, it can significantly decrease the likelihood and severity of such issues during our daily activities,” he concludes.”

Why Flexibility Worsens With Age

A key reason flexibility tends to decrease as we age is due to reduced physical activity, especially exercises focused on stretching and strengthening,” explains Dr. Philip.

Changes in lifestyle and habits, often accompanied by age-related medical conditions, can lead to a more sedentary lifestyle. This lack of physical activity can cause muscles to shorten, resulting in decreased flexibility and limitations in joint range of motion or mobility.

According to Malachy McHugh, PhD, director of research at NISMAT, Manhattan Eye, Ear, and Throat Hospital, aging directly impacts muscle and joint structures. “As we age, muscle mass decreases, leading to weakness and shorter muscles, which reduces our functional range of motion,” he explains. “So, with less movement as we age, we experience reduced muscle mass and motion, affecting our ability to perform simple tasks like bending to tie shoelaces or trim toenails.”

Furthermore, changes in muscle and joint structure due to inflammatory conditions like arthritis can also impact flexibility as we age, notes Dr. Philip. “These structural or inflammatory changes can hinder the ability of muscles to stretch passively.”

4 Strategies to Maintain and Enhance Flexibility as You Age

There are ways to sustain or enhance flexibility as you grow older, according to Detmer.

“The more frequently we move our joints through their range of motion, the better we can retain flexibility and mobility,” Detmer emphasizes. “Consistency is key to fostering these changes in flexibility, and age doesn’t hinder our capacity for improvement.”

It’s essential to recognize that promoting flexibility and mobility in older age varies for each person, depending on their impairments or medical conditions, notes Dr. Philip.

“Being proactive could involve consulting a physical medicine and rehabilitation specialist or your primary care physician to oversee a targeted physical therapy program,” she suggests. “This approach led by a physiatrist can help older individuals maintain flexibility, mobility, overall functional independence, and physical well-being.”

Here are the routines that experts recommend maintaining consistently to safeguard and enhance flexibility as you age.

1- Engage in Regular Stretching

Dr. Philip emphasizes the importance of regular stretching, advising people to dedicate a few minutes daily, especially before and after an exercise routine. Improving flexibility is a gradual process that requires consistent stretching over time.

She recommends two effective types of stretching: static and dynamic. Static stretching involves holding a position, while dynamic stretching entails active movements through a full range of motion.

“Begin with static stretching, holding positions, then transition to dynamic stretching, involving repetitive joint movements,” Dr. Philip explains. “This might involve exercises like head rolls, leg swings, hip circles, or lunges.”

Detmer suggests various exercises that target flexibility, function, and movement:

• Child’s Pose
• Half-Kneeling Ankle Dorsiflexion Stretch
• Half-Kneeling Thoracic Rotation Windmills
• Standing Toe Touches
• Assisted Standing Cervical Flexion and Extension

This list isn’t exhaustive and should be done cautiously without causing pain, he emphasizes. “Begin gently, working within a comfortable range of motion, and gradually aim to extend your movements as your body progresses in the coming weeks and months.

If you encounter any problems with specific movements or exercises, seek guidance from your medical provider or a physical therapist for personalized advice.

2- Avoid Prolonged Sitting

Another way to maintain flexibility is to steer clear of extended periods of sitting. When you’re seated for hours on end, particularly without breaks, your muscles—especially those in the lower back, hips, and legs—remain in a shortened position. This continuous shortening of muscles can result in reduced flexibility, limiting mobility and increasing the risk of muscle imbalances and discomfort, according to Dr. Philip.
Extended sitting can also contribute to premature muscle fatigue, weakened core stability, and tightness in the hip flexors, as noted by Yale Medicine. These effects can heighten stress on your lower back and decrease spine flexibility.

Incorporating short breaks into your routine can combat the negative impacts of prolonged sitting. Stand up, stretch, take brief walks, opt for stairs over elevators, or park farther away—these small, frequent activities can help alleviate some of the detrimental effects of prolonged sitting.

3- Engage in Strength Training

If you’re aiming to enhance flexibility, maintaining an active lifestyle and including strength training exercises is crucial, according to Dr. Philip. Regular movement and strength training are effective in preserving and building muscle mass, promoting a full range of motion in joints. This helps ward off stiffness and maintains the suppleness and flexibility of muscles and tissues.
Incorporate these strength exercises into your routine a few times a week to boost joint stability and strength:

• Squats
• Wall push-ups
• Calf raises
• Lunges

Additionally, Dr. Philip recommends integrating balance exercises such as standing on one foot or heel, adding daily walks, participating in activities like dancing or swimming, or even doing brief exercises like marching in place during commercial breaks.

All these activities contribute to improving endurance, enhancing mobility, and fostering overall movement. Dr. Philip emphasizes the importance of consistency and pacing to achieve desired results.

4- Use a Foam Roller

One recommended method to maintain and enhance flexibility as you age is by using a foam roller, a myofascial release technique. This tool can effectively reduce muscle tightness, soreness, and inflammation, particularly after exercise or injury, while also enhancing your range of motion, notes Dr. Philip.

“A foam roller assists in stretching, boosts blood flow, and relaxes tight muscle groups, directly contributing to improved flexibility,” she adds.

It’s essential to remember that while foam rolling is beneficial for flexibility, it’s most effective when combined with other flexibility exercises and routines.