Over 40? These Daily Mobility Drills Will Help You Move Like You're 30 Again

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Over 40? These Daily Mobility Drills Will Help You Move Like You're 30 Again originally appeared on Men's Fitness.
Entering your 40s comes with an entire new set of rules for self-care. Protecting your mobility should be at the top of the list in order to support an active, pain-free, and independent lifestyle.
Movement already begins to decline at this stage due to natural changes in your joints, muscles, and connective tissues. Incorporating just the right exercises in your workout regimen will help you remain flexible, avoid stiffness, and limit injuries. We spoke to the experts and are here with eight daily mobility drills to help you move like you're 10 years younger.Why Mobility is Important
'Aging is inevitable, even when you are active,' says Amani Taylor, physical therapist, DPT at FYZICAL Affton. 'Some reasons for a decline in mobility include stiffening of tendons and joint capsules and changes in muscle, collagen, cartilage, and connective tissue. A decline in mobility can make it difficult to maintain strength, balance, and endurance needed to carry out daily activities leading to loss of independence, decreased quality of life, and hospitalization.'
Even active individuals—weightlifters and runners alike—can experience mobility decline if they're not regularly weaving mobility, strength, and recovery drills into their routine.
'Over time, that tightness can sneak into everyday movement, really taking a toll on the ego, making things like bending down, twisting, or reaching overhead feel more restricted or uncomfortable,' says Phillip Solomon, C.P.T, Barry's Bootcamp coach, and breakout star from NBC's Deal or No Deal Island.
According to Solomon, the spine, shoulders, and hips are typically the first parts of the body to stiffen as you age. This is especially true if you lead a more sedentary lifestyle.
'Daily mobility drills keep those joints functional, help muscles stay elastic, and teach the body to move well through full ranges of motion so stiffness is not the 'new normal,'' Solomon adds.
This is why we asked Taylor and Solomon to share essential mobility drills that will help you move like you're 30 at 40. Keep in mind that just 10 to 15 minutes of mobility training can make a major difference in your efforts, Solomon notes. Consistency is key. Simply sprinkle in some of these movements before or after working out. You can even do them while relaxing in front of the TV! Every little bit counts.
The Best Mobility Drills for Guys Over 40
1. Shoulder Flossing
Shoulder flossing can be incredibly beneficial to stretch and relax your shoulders. This movement also alleviates tension in the pecs and reduces compression in the neck.
Start standing tall with your core engaged and feet shoulder-width apart.
Hold a long towel or yoga strap with both hands, shoulder-width apart.
Take a deep breath in as you lift both hands overhead.
Exhale and slowly lower your hands to the back of your neck, keeping solid tension in the strap/towel.
Inhale and lift your arms overhead.
Exhale as you lower your arms to the start position.
Complete 10 reps.
2. Cat-Cow Spine Roll
'[This drill] restores spinal fluidity and gently wakes up the whole back,' says Solomon.
Begin in a tabletop position.
Take a deep breath in as you arch your back and lift your chest for cow pose.
Breathe out as you round your spine and tuck your chin for cat pose.
Keep the movement smooth, flowing with your breath for 8 to 10 reps.
3. World's Greatest Stretch (Lunge With Reach)
The world's greatest stretch fires up the spine, shoulders, hips, and hamstrings.
Begin standing tall.
Step one foot forward into a long lunge.
Place both hands inside your front foot.
Lower your back knee, if necessary.
Reach the same-side hand as your front leg up toward the sky while smoothly rotating through your spine.
Hold the position for a moment.
Switch sides.
Perform 5 reps on each side.
4. Deep Squat Hold
'[The deep squat hold] restores ankle, hip, and low back mobility while calming the nervous system,' Solomon notes.
Stand tall with your feet planted shoulder-width apart.
Bend your knees and hinge at the hips to lower into a deep squat.
Make sure your heels stay down and your chest remains tall.
Hold the deep squat for 30 to 60 seconds, using your elbows to press your knees apart if it feels comfortable.
5. Ankle Rocks
'[This drill] restores ankle mobility, which improves squatting, walking, and balance,' Solomon explains.
Assume a half-kneeling position with your front foot flat.
Smoothly drive your front knee forward over your toes without allowing your heel to lift off the ground.
Rock in and out of the stretch, completing 10 to 15 reps on each side.
6. Scapular Wall Slides
'[Scapular wall slides] help your shoulders move freely and build stability around the shoulder blades,' says Solomon.
Stand tall with your back pressed against a wall and your arms assuming a goal post position.
Slide both arms overhead as far as you're able to while keeping your back and arms in contact with the surface.
Slowly return to the goal post position.
Complete 10 to 12 controlled reps.
7. Thread the Needle
Thread the needle helps alleviate tension in the neck, back, and shoulders while boosting mobility in the spine and ribs.
Begin on all fours with your wrists below your shoulders and knees under your hips.
Inhale, shift your weight onto your right hand, and lift your left hand to the ceiling.
Breathe out and reach your left hand through the space between your right knee and right arm.
Lower your left shoulder to the floor.
Engage your core and inhale as you raise your left shoulder.
Raise your left hand toward the sky again and exhale.
Perform 5 reps per side.
8. Forward Fold to Yogi Squat
This combo drill improves mobility by strengthening and stretching your core and lower body.
Stand tall with your feet outside hip-width, pointing outward.
Inhale as you reach your hands overhead and activate your core.
Exhale, hinge at the hips, and reach your hands toward the floor or your thighs while keeping your back flat.
Inhale in the forward fold position.
Exhale as you bend at the hips and knees until you're in a deep yogi squat.
Inhale in the squat position.
Exhale as you press through your feet to extend your legs and return to the forward fold.
Complete 5 reps.Over 40? These Daily Mobility Drills Will Help You Move Like You're 30 Again first appeared on Men's Fitness on Jul 15, 2025
This story was originally reported by Men's Fitness on Jul 15, 2025, where it first appeared.
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