Move More Easily Every Day

Feeling stiff when you get out of bed in the morning? Does your neck hurt, or do you get frequent headaches during the workday? Not on top of your golf or pickleball game? Getting injured more often? All of these can be signs that you’re not as flexible and stable as you used to be. Tight muscles and declines in range of motion are common as you get older—but they aren’t inevitable! 

This challenge will help you loosen up commonly tight areas and improve your stability. Each week focuses on a specific body area. By the end of the month, you’ll be moving with more ease and confidence, tackling everyday tasks more effectively and enjoying your favorite activities even more. 

WEEK 1: NECK AND SHOULDERS 

Too much time hunched over a keyboard, phone or steering wheel can cause tension in your neck, shoulders and upper back. When these muscles tighten, they can trigger neck pain, upper back discomfort and headaches. Do these exercises at least once a day, or anytime you start to feel stiff. 

Head Turns: Rotate your head to the right, looking over your right shoulder. Hold for a second. Repeat to the left side. Do 10 reps to each side. 

Head Tilts: Lower your right ear toward your right shoulder. Hold for a second. Repeat to the left side. Do 10 reps to each side. 

Head Nods: Lower your chin toward your chest. Hold for a second. Lift your head, looking up toward the ceiling. Hold for a second. Do 10 reps. 

Shoulder Rolls: Pull your shoulders up toward your ears, circle them back and down, and then forward and up toward your ears again. Do 10 reps. 

Doorway Stretch: Stand in a doorway with your hands and forearms on the doorframe. Gently lean forward, feeling a stretch in your chest and the front of your shoulders. Hold for 30 seconds, then repeat once more.  

WEEK 2: LOWER BACK AND HIPS 

Tightness and pain in the lower back and hips can result from too much sitting. When you’re in the same posture for a long period of time, muscles become tense and overworked, and joints become stiff due to a lack of circulation and lubrication. Breaking up long stretches of sitting and stretching can make a big difference. Do these exercises at least once a day, or anytime you start to feel stiff. 

Cat-Cow: Get down on all fours. Round your back, lowering your chin to your chest, and tucking your tailbone (cat). Hold for a second. Lift your chin and tailbone up toward the ceiling, arching your back (cow). Hold for a second. Do 10 times. 

Hip Switch: Sit with your knees bent, feet flat on the floor. Slowly lower your knees to the floor on your left. Hold for a second. Slowly raise your knees, then lower them to the right. Hold for a second. Do 10 reps to each side. 

Knees to Chest: Lying on your back, pull both knees toward your chest. Hold for 30 seconds, then repeat once more. 

Figure 4 Stretch: Sitting on a chair, cross your left ankle over your right thigh. Lean forward from your hips until you feel a stretch in your left glute and hip. Hold for 30 seconds, then repeat once more. Switch legs and repeat. 

Kneeling Hip Flexor Stretch: Kneel with your left leg bent in front of you, left foot flat on the floor. Keeping your right knee on the floor, shift your weight forward, feeling a stretch in the front of your hip and top of your thigh. Hold for 30 seconds, then repeat once more. Switch legs and repeat. 

WEEK 3: LEGS 

Leg muscles and joints can become stiff for various reasons—from too much sitting or standing to injuries and even your shoes. (High heels can tighten calves and limit ankle mobility.) Without good flexibility and mobility, walking running, and recreational activities can feel harder and more uncomfortable. Do these exercises at least once a day, or anytime you start to feel stiff. 

Quad Stretch: Stand behind a chair with your feet together. Bend your left knee, grasp your left foot and pull it toward your buttocks, feeling a stretch in the front of your thigh. Hold for 30 seconds, then repeat once more. Switch legs and repeat. 

Hamstring Stretch: Sit on the edge of a chair with your left leg extended, heel on the floor and foot flexed. Lean forward from your hips, feeling a stretch in the back of your left leg. Hold for 30 seconds, then repeat once more. Switch legs and repeat. 

Side Lunge: Stand with your feet together. Step your right foot out to the side, bend your right knee, and lower into a lunge, feeling a stretch in your left inner thigh. Hold for 30 seconds, then repeat once more. Switch legs and repeat. 

Calf Stretch: Stand arm’s length from a wall with your right foot in front of your left. Bend your right knee and shift your weight forward, keeping your left heel on the floor, to feel a stretch in your left calf. Hold for 30 seconds, then repeat once more. Switch legs and repeat. 

WEEK 4: BALANCE 

Tight muscles and stiff joints can limit your range of motion, making you feel less steady as you move. Improving flexibility helps, but strengthening key balance muscles, such as your core, and practicing balance exercises regularly is essential for good balance. Do these exercises at least 3 times a week. 

Tree Pose: Stand with your feet together, hands in front of your chest. Place your right foot on the inside of your left calf, balancing on your left foot. Hold for as long as possible, up to one minute. Do one more time, and then switch legs and repeat. 

Plank: Get down on all fours. Place your forearms on the floor and extend your legs behind you, balancing on your forearms and balls of your feet. Keep your abs tight. Hold for as long as possible, up to one minute. Do one more time. 

Heel Raise: Stand near a table or behind a chair for balance. With your feet together, slowly lift your heels off the floor, coming up onto the balls of your feet. Hold for 5 seconds, and then slowly lower. Do 5 to 10 reps, without holding on if possible. 

Walk with Single-Leg Balance: Starting with your right foot, walk 4 steps and on step 5 raise your right knee to hip height. Balance on your left leg for 3 seconds. Repeat, stepping with your left foot and balancing on your right leg. Continue until you’ve balanced on each leg 5 times.