Sample 10‑Minute Daily Flow
| Exercise | Duration / Reps |
|---|---|
| Warm‑up (march in place) | 2 min |
| Neck Retractions | 10 reps |
| Thoracic Extension on Chair | 20 sec hold |
| Shoulder Blade Squeezes | 12 reps |
| Seated Hip Flexor Stretch | 20 sec per side |
| Standing Hamstring Lean | 20 sec per side |
| Ankle Dorsiflexion | 10 reps per side |
| Seated Figure‑4 Glute Stretch | 20 sec per side |
| Wall‑Supported Calf Stretch | 20 sec per side |
Repeat any exercise on the tightest area for an extra 10–15 seconds.
Pro Tips for Staying Agile Over 50
- Be consistent: Daily mobility beats sporadic deep stretching.
- Pair with strength: Light resistance work (bodyweight squats, wall push‑ups) helps maintain muscle support.
- Hydrate & nourish: Collagen‑rich foods and omega‑3s support joint health.
- Adapt as needed: If balance is a concern, perform standing stretches near a wall or chair.
- Monitor progress: Keep a simple log of holds or reps—you’ll see tangible gains.