A common misconception about old age is that you’ll become slow, stiff and weak but there are plenty of seniors proving that wrong! It is never too late to improve your flexibility and it doesn’t require a lot of equipment either.

One of the main reasons to improve your flexibility at an advanced age is so that your body will allow you a larger range of motion when you’re performing physical activities. Things such as reaching for objects on a shelf, picking up something you’ve dropped on the floor and more sound like easy, everyday actions but if you’re not flexible enough, these actions may cause you injury.

Here are 4 fuss-free ways to improve your flexibility  :

1. Practice Stretching

This is the easiest way to regain your flexibility even in your golden years. However, do check with your doctor especially if you’ve had surgery or any disease that may increase your risk of injury. When performing these stretches, go slow and don’t ‘bounce’ into a stretch because the bouncing motion can cause muscles to tighten and cause injury. Feeling slightly uncomfortable is normal but if you feel a stabbing pain or joint pain, stop and try again the next day.

2. Neck Stretch

This can be done sitting or standing, with your feet flat on the floor, shoulder-with apart. Slowly turn your head to the left until you feel a slight stretch and hold it and count to 10. Repeat by turning to the right, looking up, and looking down. Repeat three to five times.

3. Chest Stretch

Stand up straight or sit on a sturdy, armless char with your feet flat on the floor, shoulder-width apart. Hold your arms outstretched such as in the image shown and slowly move your arms back until you feel a slight discomfort. Hold the position and count to 10, then repeat three to five times.

4. Calf Stretch

Brace yourself against the wall such as shown in the image with your palms flat against the wall at shoulder height and width apart.

Step forward with your left leg and bend your left knee while keeping both feet flat on the floor. Then, bend your right knee until you feel a stretch in your right calf muscle. Hold this position and count to 10 then repeat with the other leg. Alternate legs until you’ve done three to five times on each leg.

In addition to stretching, going for a walk to incorporate some cardiovascular exercises into your routine is also advisable. As mentioned before if you are unsure about doing any of these stretches, do check with your medical provider to ensure that they are safe for you to do.