"Certain Areas Can Stiffen Like Bone": The Body Part You Need to Keep Flexible as You Age
Ignoring this part of your body as you age can lead to painful problems later in life. While wisdom may increase with age, flexibility tends to decline—and that loss of mobility can bring some uncomfortable consequences.
It’s not just about being unable to do the splits or touch your toes anymore. Tight muscles can interfere with everyday movements, especially if your job involves long hours of sitting.
The good news? There’s a simple way to fight this: stretch your hip flexors.
Although all stretching is beneficial, targeting your hip flexors is especially crucial for maintaining mobility as you get older. According to a 2021 meta-analysis, tight hip flexors can lead to lower back pain, muscle fatigue, and balance issues, while regular stretching helps alleviate these problems.
Gavin Hamer, a physical therapist and national director of clinical education at Fyzical Therapy & Balance Centers, explained that “stretching supports the joints, ligaments, and muscles around the hip.”
He added, “Flexible muscles are less prone to strain, and healthy joints stay mobile through improved circulation and lubrication.”
Plus, having flexible hips promotes longer strides and quicker balance reactions, which are key for overall movement and injury prevention.
Why Do We Lose Flexibility?
Dr. Georgiy Brusovanik, an orthopedic surgeon and spine specialist at Miami Back & Neck Specialists, explained that as we age, we gradually lose disc height in the spine, which reduces lumbar lordosis, the natural inward curve of the lower back.
“Picture it as the body leaning more forward over time,” he said. “In extreme cases, elderly individuals may struggle to even look straight ahead.” This change develops slowly over the years.
He noted that loss of hip cartilage is inevitable, much like the breakdown of knee cartilage and spinal discs. However, incorporating hip extension exercises and stretches can help slow this process.
“As the joint capsule ages, it becomes inflamed and starts to harden—some parts literally turn to bone,” Brusovanik added. “Stretching can help counteract this and preserve a more natural range of motion.”
The Best Stretch To Help With Your Hip Flexors
To counteract the effects of constant hip flexion from everyday habits like curling up in bed or sitting for long hours, Dr. Brusovanik recommends performing hip extensions.
To do this move, lie on your back with your knees bent and feet flat on the floor. Slide your hands under your lower back for support, then lift your hips as high as possible into a bridge position.
According to Brusovanik, this stretch is crucial for offsetting the loss of disc height caused by degeneration. It helps maintain an upright posture and supports a long, healthy stride when walking or running.
In addition to the bridge, physical therapist Gavin Hamer suggests incorporating exercises like yoga and Pilates into your daily routine. These activities enhance joint mobility by improving circulation and lubrication.
“While aging naturally changes the body, taking proactive measures to keep the hips flexible can greatly improve quality of life,” Hamer explained. “By committing to regular exercises that prioritize joint health, people can reduce the effects of aging on hip stiffness and remain active for years.”
Hamer also shared six additional stretches for improving hip flexibility:
1. Forward Crouch
Stand in front of a sturdy chair with feet hip-width apart. Hold the back of the chair and squat down while keeping your back straight. Exhale as you lower, inhale as you rise. Repeat 10 times.
2. Wide Crouch
Stand with feet wider than hip-width, knees and feet turned out. Hold the chair for support and squat while maintaining proper posture. Repeat 10 times.
3. Side Lunge
In a wide stance with the chair to one side, bend your knees and shift your hips away from the chair. You should feel the stretch on the inner thigh of the leg closest to the chair. Hold for 30 seconds, repeat twice per leg.
4. Forward Lunge
Keep the chair to one side, step into a lunge with your front foot farther away from the chair. Bend the front knee 30 degrees, angle your back foot toward the chair. Raise your free arm toward the ceiling and draw your forward hip back. Hold for 30 seconds on each leg.
5. Seated Figure-Four
Sit on a chair’s edge, extend one leg straight, and cross the opposite ankle over it. Pull the ankle toward your hip and lean forward slowly, holding for 30 seconds. Repeat on both sides.
6. Butterfly Stretch
Sit on the floor with the soles of your feet together, knees out wide. Keep your back straight and lean forward gently with each breath. Hold for 30 seconds, repeat twice.
Important: Always consult a doctor before starting any new exercise. If you feel pain while rotating your hips or need to lift your leg with your hands (such as when getting in and out of a car), see an orthopedic specialist to rule out conditions like hip arthritis or injury.
For everyone else, spending a few minutes each day stretching your hips can dramatically improve your ability to move with ease. While flexibility naturally declines with age, consistent stretching helps slow the process and maintain independence.