A mobility expert recommends these six stretches for older adults with especially stiff joints

Many people accept stiff joints and reduced movement as a permanent part of getting older. Cody Mooney, a two-time CrossFit Games athlete and performance director, challenges this view. He argues that persistent tightness is often the result of limited movement patterns rather than inevitable biological decay. The hips, lower back, shoulders, and ankles suffer the most when they do not move through their full range consistently.

Mooney suggests moving away from isolated static stretches. Instead, he advocates for movement sequences that train muscles and joints to work in harmony. This method mimics functional tasks like squatting or reaching. Consistency matters more than high intensity. Spending 10 to 15 minutes on mobility work three to five times per week can produce meaningful changes in how the body feels during daily tasks.

Key movements in this routine include the cat-cow flow, open-the-book thoracic rotations, and the lizard stretch. Each movement requires holding for 60 to 90 seconds. The goal is not to force the body into uncomfortable positions but to create a space where the joints can explore their existing range. The process requires slow breathing and patience.

Pain is a clear indicator to stop or adjust the approach. Forcing a stretch often leads to injury rather than improvement. By choosing sequences like the figure-four glute stretch or the saddle pose, individuals can address common trouble spots while improving balance and walking efficiency. The key is to keep moving consistently throughout the week to maintain functional independence.