Exercises for Stiffness: 3 Types of Workouts to Try

• Physical activity can help reduce stiffness, improve flexibility and mobility, and contribute to overall health.
• If stiff, try a mix of different exercise types, including low-impact aerobic movement, strength training, and stretching. Stretching may be particularly beneficial for stiffness.
• While exercise helps, there are some best practices to work out safely, such as not jumping into intense exercise too quickly and stopping if you feel any pain.

Most of us have felt or will feel stiff at some point in our lives, whether it's from sleeping funny or an everyday symptom of a chronic condition, such as multiple sclerosis or arthritis. As we age, our muscles become rigid and stiff, making this tension more pronounced.

However, age isn't the only factor that determines how you feel. A sedentary lifestyle can increase the risk of stiffness, while regular physical activity can help reduce stiffness and improve flexibility. Ahead are three low-impact exercise categories designed to alleviate stiffness. These routines offer a low risk of injury and are easily adaptable to various mobility levels.

As we age , it's common for our bodies to become more rigid or stiff. This can decrease our range of motion, making everyday activities more difficult. A rigid body may lead to poor posture, increase your risk of falling, and make it hard to stay active. Additionally, some conditions that cause chronic pain, such as arthritis, as well as certain injuries, such as ligament strains or muscle sprains, can increase stiffness beyond normal aging.

Research shows that regular stretching, mild to moderate aerobic exercise, and strength training can make a huge difference. Specific benefits include:

• Reduced artery stiffness: Stretching, strength training, and aerobic exercise can reduce stiffness in the arteries , the blood vessels that transport blood from the heart to other parts of the body.
• Injury prevention: A 2024 study found that fish transport workers who stretched daily had a lower chance of being injured at work. Similarly, traditional strength training can help build muscle with a relatively low risk of causing injuries that lead to stiffness.
• Improved flexibility: Regular exercise, especially stretching, may improve the range of motion in the joints and overall flexibility. When someone is more flexible and increases their range of motion, simple tasks like bending down to pick up something become easier.
• Reduced fall risk: A 2023 meta-analysis suggests that regular stretching reduces the chance of falling and can help older adults live independently for longer. Strength training and aerobic exercises offer similar benefits .
• Decreased musculoskeletal pain: Chronic conditions like fibromyalgia and arthritis, along with certain injuries to ligaments, tendons, cartilage, or bones, can lead to musculoskeletal pain and stiffness. Stretching may help reduce these symptoms , especially when done consistently for a month or longer.

Beyond stiffness, exercise comes with other benefits, such as strengthening heart health , boosting mental health , and reducing the risk of developing chronic diseases such as diabetes , heart disease, and more.

To reduce stiffness and maintain overall health, the CDC recommends a combination of aerobic exercises, strength training, and stretching. Combining these three different forms of exercise leads to reduced stiffness in the arteries, muscles, and connective tissue.

1 | Low Impact Aerobic Exercise

Aerobic exercise includes any workout that gets the heart pumping. It may look like jogging, dancing at a community center, or speed walking with a friend. Even some everyday chores, like vacuuming, can be considered low to moderate intensity aerobic activities.

The CDC recommends adults get 150 minutes of moderate exercise a week or 75 minutes of sweat-breaking (vigorous) exercise. These are minimums, and those minutes can be divided in various ways. Someone could, for example, go on a 22-minute walk seven days a week or workout for 30 minutes five times a week, doing a mix of water aerobics classes, gardening, and walks.

For people specifically concerned about stiffness, mild to moderate low-impact aerobic exercises, such as walking or water aerobics , may offer more benefits than high-impact workouts, such as high-intensity interval training (HIIT workouts) or running.

2 | Strength Training

Regular strength training is a great way to combat the natural loss of muscle mass that we experience with age . Sometimes called resistance training, this type of exercise works arm, leg, and abdominal muscles using a mix of weight training machines, free weights, resistance bands, and body weight.

Some studies suggest progressive muscle strength training (when someone increases the weight or number of repetitions per set every one to three weeks) may be the most effective for older adults.

3 | Stretches for a Full Range of Motion

Regular stretching can help restore a full range of motion and the mobility necessary to perform everyday tasks, like getting dressed or cleaning the house. The following stretches are particularly good for those who experience stiffness. It's best to hold these stretches anywhere from 30 seconds to 120 seconds - try not to rush through them.

Neck Stretch

1. Start by sitting tall or standing straight.
2. Slowly tilt your head toward your right shoulder and right arm. Once you feel a stretch in your left shoulder, pause and hold.
3. Then slowly move the head toward the left shoulder to feel the same sensation on the other side.

Calf Stretch

1. Place your right hand and left hand on a wall or door frame in line with your shoulders.
2. Bring the left leg forward so the left foot is closer to the left arm. Check that both feet are directly facing the wall. Keep your right knee extended and straight while your left knee is bent.
3. Lean forward until you feel a stretch in the right foot and calf.
4. Then switch the front leg to get the same stretch on the left leg.

Single Knee to Chest Stretch

1. To start, lie down flat on your back.
2. Extend the left leg out flat and bring the right leg with the knee bent toward your chest.
3. Gently pull on that right leg until you feel a stretch.
4. After holding for thirty seconds, switch sides. On the opposite side, hold one knee close and extend the other leg flat on the ground.

Hamstring Stretch

1. Lie flat on your back with your legs out flat in front of you.
2. Bring one foot into your chest, then straighten it toward the sky or ceiling.
3. Grab onto the right thigh, right calf, or right ankle and pull it closer to you until you feel a nice stretch in your hamstring.
4. Hold, then switch sides.

Hip Flexor Stretch

1. Start in a lunge with your right leg out in front and your left leg behind you. The left ankle should be facing up.
2. Slowly lean into the right hip until you feel a stretch. For extra support, place your right hand or left hand on your right thigh.
3. Switch sides and stretch the left hip flexor.

Cat Cow Stretch

1. Start on all fours with your back flat.
2. Slowly move your back so it dips below your shoulders and hips. Hold the ​"cow" position for about 30 seconds.
3. After, slowly move your back up above your shoulders and hips, holding the ​"cat" position for an equal amount of time.
4. Transition between the cat and cow positions multiple times to help with any back stiffness.

Standing Forward Fold

1. Begin standing with your feet flat on the ground and feet hip-width apart.
2. From that starting position, slowly bend forward with arms extended toward the ground. In theory, the goal is to touch your toes but stop when you feel tight or feel the stretch, which may be before that.

Butterfly Stretch

1. Sit tall with your legs out in front of you.
2. Bring your right and left heels together so they are touching and as close as possible to your abdomen. Your knees should spread to either side, roughly in the shape of a butterfly.
3. From there, hinge the hips forward and slowly lower your head as close as possible to your feet and hold.

Ideally, you want to do a good mix of exercise types throughout the week. Here's how often to strength train, do aerobic exercise, and stretch.

How often should you practice aerobic exercise?

At a minimum, get about 150 minutes of moderate aerobic exercise or 75 minutes of vigorous exercise a week. Someone can move more, and not all those minutes need to come from formal workout classes or gym sessions. Playing with a grandchild, gardening, and walking around while shopping all count as low to moderate intensity aerobic exercise.

If you are doing more intense aerobic exercise, like swimming or biking, taking one or two rest days a week can help reduce the risk of injuries and prevent stiffness.

How often should you strength train?

The recommended minimum for strength training is twice a week. Since older adults are at higher risk of losing muscle mass, some studies suggest they may benefit significantly more from three to four sessions a week . Similar to aerobic exercise, rest days can help muscles recover properly and prevent stress, stiffness, or fatigue.

How often should you stretch?

Daily stretching will improve flexibility and reduce stiffness more than infrequent stretching. Your stretching routine doesn't have to last hours. Even 10-15 minutes a day can help reduce stiffness. Many stretches can be done at home without any equipment, though some people find a yoga strap useful to get a deeper stretch.

As to what time of day to stretch, the American College of Rheumatology says there is no ideal time . Instead, choose when it works for you. Some people feel stiff in the mornings and find gentle stretches help ease them into the day. Others like to break up their stretching into small intervals throughout the day, and some prefer to stretch before bed to ease any tension from the day.

The benefits from stretching come from doing it consistently, which can be hard at first. Find ways to stay accountable, such as stretching with a friend or creating an exercise log where you jot down your physical activity each day.

While physical activity benefits overall health , it may make pain worse or lead to injuries if someone picks up the intensity before their body is ready. To work out safely, follow these tips:

• Warm up: Don't stretch or lift heavy weights with cold muscles. Begin with light activity, such as a five to ten-minute walk, before exercising. For stretching or light at-home workouts, consider heat therapy, such as taking a warm shower or using a heating pad to relax muscles, beforehand.
• Go slow: Gradually increase how long you hold a pose, how heavy you lift, or how many steps you take per day. The intensity of any workout should increase slowly over time instead of all at once.
• Listen to your body: Listen to your body and avoid pushing beyond mild tension. This sometimes means you might not be able to get a full range of motion when stretching, exercise to the intensity you'd like, or lift as heavy as the person next to you in the gym, and that's ok.
• Seek guidance: Yoga or exercise classes or working with a personal trainer can offer insight into what moves to do. If you have a chronic condition that causes pain or are currently injured, a healthcare provider, such as a physical therapist, can provide even more in-depth advice.
• Breathe deeply: Don't hold your breath when exercising. Instead, take long inhales and exhales. This can help you be mindful of how much your body can handle in an exercise and get the most physical and mental health benefits out of a workout.

While you should physically feel a stretch or move, it shouldn't be painful. If you feel any pain, slowly and safely move out of an exercise or stretch and take a brief break. If pain persists, you may need to stop the workout entirely.

If your pain stems from a recent injury or a chronic condition, consult a primary care provider . They can refer you to any specialists, such as a rheumatologist or physical therapist , who can provide insight on how to stretch safely and can recommend other treatments, since exercise alone usually doesn't stop chronic pain.

What is the best exercise for stiffness?

The best exercise will vary depending on which major muscle groups are stiff. If someone has tight hamstrings, for example, a hamstring stretch may be more appropriate, while a cat cow pose may be more beneficial for a stiff back.

Can you regain flexibility at age 60?

It is possible to regain flexibility, though it may not be feasible for all people, depending on if they have any underlying health conditions. To become more flexible, consider doing a regular stretching routine or attending a weekly yoga class.

How to quickly get rid of muscle stiffness?

To quickly get rid of muscle stiffness, apply heat to the stiff area, such as with a heating pad or hot bath. After, stretch the muscles and consider using a foam roller. If the stiffness is due to a chronic condition or injury, consult a healthcare provider about whether over-the-counter or prescription pain medications may help. Light movement and staying hydrated may also reduce stiffness.