{
  "id": 302819,
  "title": "These are the 4 chair yoga stretches trainers recommend to ease stiff joints after 60",
  "url": "https://urgent.news/2026/08/08/these-are-the-4-chair-yoga-stretches-trainers-recommend-to-ease-stiff",
  "topic": "health",
  "section": "Health & Medicine",
  "published": "2026-08-08T09:30:00.000Z",
  "source": {
    "name": "Tom's Guide",
    "slug": "tom-s-guide",
    "url": "https://www.tomsguide.com/wellness/workouts/these-are-the-4-chair-yoga-stretches-trainers-recommend-to-ease-stiff-joints-after-60"
  },
  "original_language": "en",
  "account": "As people age, their joints often become stiffer, making everyday movements more challenging. Researchers have found that flexibility naturally decreases with age, largely due to age-related changes in muscle mass and connective tissue. Sedentary lifestyles also contribute to this decline, as people tend to spend more time sitting and moving their joints through a limited range of motion.\n\nChris Mohr, PhD, RD, explains that chair stretches can help alleviate stiffness in the hips, back, and ankles without requiring individuals to get down on the floor or adopt uncomfortable positions. These stretches are particularly beneficial for older adults, as they can improve flexibility and range of motion just as effectively as younger people, without the need to lie on a mat.\n\nHere are four chair yoga stretches recommended by trainers to help ease stiff joints after the age of 60:\n\n1. Seated Cat-Cow: This stretch adapts a classic mat-based movement for use in a chair, making it accessible for those who find it difficult to get down to the floor. The gentle back-and-forth motion of the spine helps counteract the rounded posture often developed from prolonged sitting.\n\n2. Seated Figure-4 Stretch: Tight hips are a common complaint among older adults, especially after long periods of sitting. This stretch targets the hip joint and can help release tension that builds up around it. Leaning slightly forward while in the position can further deepen the stretch.\n\n3. Seated Knee-to-Chest Stretch: This stretch gently stretches the lower back and glutes, providing a safe and low-risk way to improve hip and lower back mobility. Keeping one foot planted on the floor while performing the stretch ensures stability and safety.\n\n4. Seated Ankle Circles: Ankle mobility is often overlooked but is crucial for balance and stability. Research shows that performing ankle-stretching exercises can improve balance and gait in older adults, reducing the risk of falls and injuries. By keeping the ankles mobile, everyday activities like walking, climbing stairs, and standing up from a seated position become easier and more comfortable.",
  "summary": "As people age, it becomes increasingly common to experience stiff joints, which can make simple tasks like getting out of a chair or checking blind spots more challenging. Research indicates that flexibility naturally declines with age due to changes in muscle mass and connective tissue, along with a sedentary lifestyle. However, chair yoga stretches offer an accessible way for older adults to improve their range of motion and ease stiff joints, without the need for a mat or uncomfortable positions. The recommended four chair stretches include the seated cat-cow, seated figure-4 stretch, seated knee-to-chest stretch, and seated ankle rolls, all of which can be performed using a sturdy chair and can help release tension in various areas of the body, such as the hips, back, and ankles.",
  "key_points": [],
  "editors_take": null,
  "illustration": null,
  "coverage": {
    "outlets": 1,
    "also_reported_by": []
  },
  "ai_generated": true,
  "disclaimer": "Summaries, key points and the editor’s take are written by software from other outlets’ reporting and may contain errors — always check the linked original."
}