3 Essential Daily Exercises for People Over 70
As we age, staying active is key to maintaining strength, flexibility, and mobility. If you're over 70, incorporating simple daily exercises can help you move better, feel better, and reduce discomfort.
The best part? These three exercises can be done right from your bed!
Follow along and start improving your flexibility and strength today.
1. Lying Hamstring Stretch
Tight hamstrings can lead to lower back pain and reduced mobility. This stretch helps loosen the back of the legs and improve flexibility in both the hamstrings and calves.
How to Perform the Lying Hamstring Stretch
Lie on your back with a towel nearby.
Place the towel over the ball of your foot (not the heel or arch).
Straighten your bottom leg while slowly extending your top leg until you feel a stretch in your calf and hamstring.
Keep your lower back flat. If needed, bend the bottom leg or place a pillow under it for support.
Pull your toes toward your nose to deepen the stretch.
Take deep belly breaths, holding the stretch for 60 seconds.
Switch sides and repeat for 60 seconds on the other leg.
2. Shoulder Stretch – Improve Posture & Reduce Stiffness
This stretch opens up the shoulders and chest, helping to correct posture and reduce upper back and neck pain.
How to Perform the Shoulder Stretch
Sit at the edge of your bed with your hands placed behind you.
If you're a beginner, let your fingertips point outward. As you become more flexible, try pointing them straight back.
Keep your shoulders down and pulled back, avoiding any forward rolling or shrugging.
Lift your sternum (chest) toward the ceiling, feeling a stretch through the chest and shoulders.
Take deep belly breaths, holding the position for 30 to 60 seconds.
This stretch will help improve your posture and relieve tightness in your upper body.
3. Seated Clam – Strengthen Hip Muscles
Tight hips and weak hip muscles can lead to stiffness and pain while walking or standing. The seated clam exercise helps wake up the muscles that support your hips.
How to Perform the Seated Clam
Sit upright with feet together.
Open your knees as wide as possible, letting your ankles roll to the outside to stretch the hips.
Slowly bring your knees back together, squeezing your inner thigh muscles.
Repeat for one full minute, focusing on controlled movements.
This move activates and strengthens both the inner and outer hip muscles, making movement easier and more comfortable.
Final Thoughts
These three bed-friendly exercises will help you:
✔️ Improve flexibility and posture
✔️ Strengthen core and hip muscles
✔️ Reduce stiffness and discomfort
Incorporate them into your daily routine and feel the difference in how you move, sit, and stand.
Prioritize strength and mobility every day to keep doing the things you love—without pain or restriction.