Feeling “old, achy and stiff”?
FACT: Skip This And You WILL Feel Old And Achy
If you’re like my friend Monica who works out every day, does a combination of functional strength training, martial arts, and cardio…
You may still have hips that are tighter than a drum.
Simple movements that require deep ranges of motion feel nearly impossible.
On top of that, you may experience chronic low back and hip pain!Monica experienced all those things too, until I helped her with the missing piece of her routine…
Flexibility work.
Your body will feel stiffer, achier, and OLDER than necessary if you’re TIGHT!!
Why This Matters
Losing flexibility—and ultimately your joint mobility—as you age doesn’t just make you feel stiff. It’s tied directly to a lower quality of life. When your major joints can’t move through their full range of motion like they should, the little things start to feel nearly impossible: bending down to pick something up, reaching overhead, or getting up and down from the floor with your grandkids.
FITNESS SIMPLIFIED
There are two types of flexibility that your body needs: passive and active.
Fitness Tip to Improve Flexibility
Incorporate both passive and dynamic flexibility exercises
What’s the difference?
Passive flexibility:
• Uses leverage or assistance to push/pull you into a stretch.
• Example: lying on your back while a friend pushes your leg up.
• This is what most people picture when they think “flexibility”.
How far can you go?
Active (or dynamic) flexibility:
• Uses your own muscles to pull you into a stretch or deeper range of motion.
• Example: reaching for your toes without grabbing anything for leverage.
• This is often called “mobility”.
Both types are important.
Passive flexibility shows how “stretchy” you are.
But it’s the active or dynamic flexibility that really improves mobility and helps you stop feeling so tight.
(Personal note: I was “tight” for years, but it wasn’t until I started doing dynamic stretching every day that I really witnessed my flexibility improve.)
Here are 3 simple moves that use dynamic stretching that you can easily add to your daily routine:
Easy Daily Stretches to Improve Mobility & Flexibility
- Lunging Hip Flexor + Hamstring Stretch – Use a chair or stool for support if you’re really tight, otherwise you can place your hands on the floor. Do 5 reps/side.
- Bent-Over Thoracic Rotations – This loosens up your upper back & chest for better posture. Do 5 reps/side.
- Thoracic Extension + Hamstring Stretch – Combines posture & flexibility work in one move, feels amazing! Do 30-60 seconds total.
Extra tip: Stretching should feel productive, not painful. If you feel any sharp pain while stretching, ease off. Pushing through pain when you stretch can lead to strained muscles and tendons. And those injuries take a LONG time to heal.
Did You Know...
- The joints that lose the MOST mobility with age are your ankles, knees, hips, and shoulders. Make sure that your mobility routine includes stretches for each of these areas.
- You don’t need gymnast-level flexibility. The goal is to have sufficient mobility at each joint.
- You can be TOO flexible! Without muscular strength to support your joints, hypermobility can be just as problematic as being too tight.
NUTRITION SIMPLIFIED
When you hear the word flexibility, you probably don’t think about eating.
But Elastic Eating Habits are what keep you grounded in solid nutrition guidelines…
And able to flex when life happens (because it will).
This is what will protect you from the dreaded all-or-nothing mindset.
Nutrition Tip to Improve Flexibility
Practice Elastic Eating Habits
What is Elastic Eating?
Think of it like an exercise band—you can stretch it and pull it away from its original shape.
But the moment you let go, it springs right back.
You’ve got basic ground rules.But you also have the *freedom to flex (like enjoying a slice of pumpkin bread at your neighbor’s fall gathering) without guilt.
And then you return to your healthy baseline.Your normal (unflexed) habits look like this:
• Eat meals at regular times (every 3–4 hours), slowly and mindfully
• Drink mostly water (or other clear, calorie-free drinks)
• Fill every meal with lean protein and fresh produce (Eat Your PRO’s)
• Include a variety of healthy fats• Add good-quality grains or starchy whole foods when it works best for you
• Minimize packaged/processed foods (anything in a wrapper, box, or package)
Flexing happens when you step away—but not too far, and not for too long—and then step right back.
Example: You enjoy a lunch of burger and fries, without guilt.
Then at the very next meal, you’re back to filling your plate with PROs (lean protein and fresh produce) again.
You don’t scrap the whole day and continue to eat unhealthy.
Or skip dinner altogether out of guilt.
You get right back on track.
Flexing doesn’t mean you’re “breaking the rules” or “cheating.”
In fact, it’s healthy to flex!
Similar to muscles, where having super tight muscles is bad and ALSO having hyper-mobile muscles is bad, elastic eating is also about finding the healthy balance in between.
Here’s an easy fall favorite meal to help you practice staying within your “unstretched” nutrition habits.
Crockpot Tuscan Chicken Stew
More ideas for elastic eating:
- When flexing to eat a splurge (like authentic Italian gelato! yum), be sure it’s your absolute favorite and eat it slowly and mindfully.
- Drink water “before and with”: before you drink something else, and have it with you while you’re drinking something else.
- Eat a PRO-filled snack (hard boiled egg + banana) before you plan a splurge night out - you’ll probably be less likely to overindulge
MINDSET SIMPLIFIED
What’s Your Plan C?
Most of us barely have a Plan A, let alone a Plan B or C when it doesn’t pan out.
Building flexibility into your routine gives you just enough structure and the wiggle room you need to avoid perfectionism and beat inconsistency.
Ask yourself:
• If life throws me off, what parts of my routine can I still do?
• Can I still drink my water and eat my PRO’s?
• Can I still fit in a short walk or a core exercise?
And if today’s so disrupted that you can’t do anything—that’s okay too.
The win comes from doing what you can, then jumping back into your normal routine the next day.
That’s what real flexibility looks like.
Mindset Tip to Improve Flexibility
Create backup plans for the days when life doesn’t go as planned.
THE TAKEAWAY
Flexibility, in your body, your nutrition, and your routines, is what keeps you healthy, moving well, feeling younger, and living with less pain for many years to come.
- Incorporate both passive and dynamic flexibility exercises
- Practice Elastic Eating Habits
- Create backup plans for the days when life doesn’t go as planned
ADDITIONAL RESOURCES
Self Care Simplified podcast
Ep 304. Elastic Eating - What it is and Why You Need It (Especially During the Holidays)
Ep 236. Stiff and Achy? The Secret to Becoming More Flexible and Reducing Pain
SPECIAL RESOURCE
This follow-along routine is GREAT for prioritizing your flexibility first thing in the morning. It’s easy and can be done in just a few minutes. We’ll focus on stretches that help to relieve achiness in your back and hips, which is very common in the morning!
Quick & Easy Energizing Morning Stretching Routine
Until next week... Be strong
