If you are over 50 and feel stiff, you are not alone. The good news is you can reverse stiffness with just 10 minutes a day.

Watch the video to learn a 10-minute mobility routine that you can do from your bed or couch.

Why Stiffness Happens After 50

Stiffness often comes from sitting more and moving less. Joints lose motion when they are not used fully.

Breathing shallowly and avoiding deep positions also contributes to stiffness.

10-Minute Couch Mobility Routine

Start by sitting on the edge of your couch with your feet on the floor. Spread your feet comfortably wide.

Use your elbows to gently push your knees outward. Reach your hands toward the floor.

You should feel a stretch in your lower back and inner thighs. Take five slow, deep breaths.

Next, place your weight into your hands and lift your hips up. Shift your weight back toward your heels.

You should feel a stretch in the back of your thighs. Hold this position for five deep breaths.

Stand up and face the couch. Walk your feet back while keeping your heels down.

This stretches your calves and upper back. Hold and take a few deep breaths.

Place one foot on the couch and the other on the floor. Lean forward until you feel a stretch.

You may feel this in the front of the thigh, hip, or inner thigh. Take five deep breaths.

Switch sides and repeat. Only go as far as feels comfortable.

Next, lower into a small squat while facing the couch. Lower down and come back up ten times.

Adjust your foot width to find what feels best for your body.

If comfortable, move between a hamstring stretch and a deeper squat. Go slowly and stay relaxed.

Some people can hold a deep resting squat. This position can greatly improve mobility.

You can also shift side to side to improve real-life movement. Use the couch if needed.

Do this routine once a day for best results. Consistency matters more than intensity.

Even five minutes can help if you stay regular.

You do not need expensive equipment or long workouts to reverse stiffness. Simple daily movement works.

Listen to your body and move within comfort. Over time, you should feel looser and more confident.

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