Stretching and balance exercises for over 50s: advanced level
Flexibility and balance fade without us noticing, and they have the biggest impact on the risk of falling. The WHO advises people over 65 to train balance at least 3 days a week. Hold each stretch without bouncing and without reaching the point of pain.
Start here if… You have good general mobility and want a more complete routine.
Routine · 20 min
- 01
3 × 5 breathsDownward dog with bent knees
Push the floor away with your hands and send your hips up and back.
- 02
2 × 45 s per sideModified pigeon
On the bed or floor, with a cushion under your hip if needed.
- 03
3 × 30 sAssisted deep squat
Holding a door frame, sink as low as you can with your heels down.
- 04
2 × 8 per sideThoracic rotation on all fours
Hand behind your head, open your elbow towards the ceiling.
- 05
2 × 30 sStanding forward fold
Feet together, soft knees, let your upper body hang relaxed.
- 06
3 × 10–15 s per legEyes-closed balance
Only with support within reach. This is the hardest balance exercise.
- 07
3–5 repsGetting up from the floor without hands
Practise on a rug. It's a good measure of independence.
Warm up for 5 minutes before every session. If you have heart disease, uncontrolled high blood pressure, diabetes or a joint replacement, check with your doctor before you start.