Stiff hips. Tight shoulders. Achy lower back.
If you’re over 40, chances are you’ve felt one (or all) of these. While strength training is essential for healthy aging, mobility is the foundation that allows you to move with less pain, better posture, and more confidence.
Mobility exercises keep your joints healthy, muscles pliable, and movement efficient — and they can help prevent injury as you build strength.
Here are five physical therapist–approved mobility exercises you can add to your routine today.
1. 90/90 Hip Rotations
Why it matters: Hip stiffness is one of the leading causes of lower back and knee pain in adults over 40. Improving hip internal and external rotation keeps you moving smoothly.
How to do it:
- Sit on the floor with one leg in front, knee bent at 90°, and the other behind you, also at 90°.
- Lean forward slightly over your front shin, then switch sides.
- Repeat 6–8 reps each side.
2. Cat-Cow Spinal Mobility
Why it matters: Gentle movement through the spine improves flexibility, circulation, and reduces stiffness from prolonged sitting.
How to do it:
- Start on hands and knees.
- Inhale as you arch your back, lifting your head and tailbone (cow).
- Exhale as you round your spine, tucking chin and pelvis (cat).
- Repeat 8–10 reps.
3. Thoracic Spine Open Book Stretch
Why it matters: Mid-back stiffness often shows up as shoulder or neck pain. Improving thoracic mobility helps posture and makes overhead movements safer.
How to do it:
- Lie on your side with knees bent.
- Place arms together in front, then slowly open your top arm toward the opposite side, rotating your chest.
- Hold for 2–3 breaths.
- Repeat 5 times each side.
4. Ankle Dorsiflexion Stretch (Half-Kneeling)
Why it matters: Limited ankle mobility can cause compensations up the chain, affecting knees, hips, and balance.
How to do it:
- Kneel with one foot flat in front.
- Gently drive your front knee over toes while keeping heel down.
- Hold 20–30 seconds.
- Repeat 3 times each side.
5. World’s Greatest Stretch
Why it matters: This full-body mobility drill opens hips, spine, and shoulders all at once.
How to do it:
- Start in a lunge with your right leg forward.
- Place both hands on the floor inside your front foot.
- Rotate your right arm up toward the ceiling, opening your chest.
- Step back and switch sides.
- Repeat 5–6 reps per side.
The Bottom Line
Mobility work doesn’t have to be complicated — just consistent. A few minutes a day can mean fewer aches, better workouts, and more energy for the things you love.
If you’re looking for more guidance on building strength and mobility as you age, schedule an evaluation with one of our Physical Therapists at WAVE Physical Therapy + Pilates in Cincinnati.
Ready to move better? Contact us today.