7 Mobility Exercises for Seniors to Try at Home

TRX Training

For older adults, maintaining independence, preventing falls, and moving with independence are key ways to live your life. The good news is you don’t need a gym, fancy gear, or hours to spare to do this. Just your body, a little space, and the right tools.

Let’s walk through seven senior-friendly mobility exercises you can do at home using just a chair (and occasionally a TRX® Suspension Trainer™). These movements help you stay strong, steady, and ready for anything.

1. Cactus Arms

This simple shoulder exercise opens your chest, improves mobility, and realigns your spine. It’s a gentle but powerful stretch that counters all the hunching we do at desks or over phones, encouraging better posture and deeper breathing.

How to do Cactus Arms:

1. Stand or sit tall with your spine straight and shoulders relaxed.
2. Raise your arms out to the sides at shoulder height, bending your elbows to 90 degrees—palms facing forward. Your arms should resemble a cactus shape.
3. Squeeze your shoulder blades together gently as you open your chest.
4. Hold the position for 3–5 breaths, focusing on keeping your neck long and relaxed.
5. Release slowly, then repeat for 5–10 reps, or as needed throughout the day.

2. Bird Dog

This exercise wakes it up while training balance and coordination. Bird Dog strengthens your abs, back, and glutes while encouraging proper spinal alignment. It’s a gentle, low-impact move that helps improve stability. It’s especially helpful if you sit a lot or struggle with back discomfort.

How to do Bird Dog:

1. Start on all fours in a tabletop position—shoulders stacked over wrists, hips over knees.
2. Engage your core by pulling your belly button gently toward your spine.
3. Extend your right arm straight forward and your left leg straight back, keeping your hips level.
4. Pause and hold for a breath or two, keeping your spine long and stable.
5. Return to the starting position slowly and with control.
6. Switch sides, reaching your left arm forward and right leg back.
7. Repeat 5–10 reps on each side, moving slowly and with intention.

3. Semi-Sits (Chair Squats) with TRX Support

This is one of the best functional strength builders out there. Squats help you rise from chairs, climb stairs, and tackle daily tasks with ease. Using a TRX strap for support takes the pressure off your knees while allowing you to focus on form, build leg strength, and improve balance.

How to do Semi-Sits (Chair Squats) with TRX Support:

1. Stand facing the TRX anchor point, holding the handles with both hands, palms facing each other.
2. Walk your feet slightly forward, so your arms are extended and the straps have light tension.
3. Position your feet hip-width apart, toes pointing slightly out, and stand tall.
4. Engage your core, and slowly bend your knees to lower into a squat—as if sitting back into an invisible chair.
5. Keep your chest lifted, knees behind toes, and use the TRX for balance (not to pull yourself up).
6. Lower until your thighs are parallel (or as far as comfortable), then press through your heels to rise back to standing.
7. Repeat for 10–15 reps, focusing on smooth, controlled movement and even weight distribution.

4. Side Bends

Life happens in all directions. Side Bends improve side-to-side mobility and helps you twist, reach, and move more freely. Side bends stretch and strengthen the muscles along your waist and lower back, promoting better posture, flexibility, and core stability—especially important for daily tasks like reaching into the backseat or unloading groceries.

How to do Side Bends:

1. Stand tall with your feet hip-width apart, arms relaxed at your sides.
2. Place one hand on your hip, and raise the opposite arm overhead, reaching toward the ceiling.
3. Inhale deeply, then exhale as you gently bend your torso to the side (away from the raised arm).
4. Keep your hips steady, and avoid leaning forward or backward—imagine you’re between two panes of glass.
5. Pause and feel the stretch along your side body for a breath or two.
6. Return to center, then switch sides.
7. Repeat 5–8 times per side, moving slowly and with control.

5. Low-Back Rotation Stretch with TRX

This stretch targets the lumbar spine—the area that gets tight from sitting too long or moving less. By gently rotating the spine, it helps release tension in the lower back, improves flexibility, and encourages healthy movement in your hips and core. It’s a simple way to unwind your back and keep your spine feeling supple.

How to do Low-Back Rotation Stretch with TRX:

1. Stand facing the TRX anchor point, holding one handle with both hands.
2. Step your feet slightly forward, so your arms are extended and there’s light tension in the straps.
3. Shift your weight onto your right leg and gently rotate your torso to the left, allowing your arms to follow and your left foot to pivot slightly.
4. Keep your hips squared forward as much as possible—feel the twist coming from your waist and low back.
5. Hold the stretch for 15–30 seconds, breathing deeply.
6. Return to center slowly and switch sides.
7. Repeat 2–3 times per side, moving gently and avoiding any jerky motion.

6. Seated Hamstring Stretch

Tight hamstrings can mess with your walk, your posture, and even your back. Incorporating regular hamstring exercises is one of the best ways to prevent stiffness and discomfort. Keep those muscles loose with this gentle stretch—it helps lengthen the back of your thighs, ease lower back tension, and improve your overall mobility.

How to do Seated Hamstring Stretch:

1. Sit on the edge of a sturdy chair, with one leg extended straight out in front of you—heel on the floor, toes pointing up.
2. Keep your other foot flat on the floor, knee bent at 90 degrees for support.
3. Sit up tall, engaging your core and lengthening your spine.
4. Hinge forward from your hips, not your waist, reaching toward your extended foot.
5. Stop when you feel a gentle stretch in the back of your thigh—don’t force it or bounce.
6. Hold for 15–30 seconds, breathing deeply and keeping your back flat.
7. Return to upright, then switch legs.
8. Repeat 2–3 times per leg, easing deeper into the stretch with each round if comfortable.

7. TRX Ankle Strengthener

The TRX Ankle Strengthener is a great tool for improving hip and ankle mobility, stability, and body awareness. It targets the smaller muscles around the ankles and feet, which play a key role in balance, coordination, and fall prevention—especially important as we age or return from inactivity.

How to do TRX Ankle Strengthener:

1. Stand facing the TRX anchor point, holding a handle in each hand for light support.
2. Place your feet hip-width apart, and shift your weight evenly across both feet.
3. Rise slowly onto the balls of your feet, lifting your heels as high as you comfortably can.
4. Hold for 2–3 seconds at the top, keeping your core engaged and ankles steady.
5. Lower your heels back down with control—don’t just drop them.
6. Repeat for 10–15 reps, focusing on smooth, even movement.
7. For added challenge, try doing one foot at a time or closing your eyes (with caution and support).

Keep These Tips in Mind When Building Mobility

• Start with Support: Use your TRX gear to stay steady and build confidence.
• Stick with It: Aim for 2–3 sessions per week. Progress shows up with consistency.
• Listen to Your Body: Challenge yourself without pushing into pain. Adjust as needed.
• Hydrate: Water before and after workouts helps your body recover.
• Check with Your Doc: Always get the green light before starting a new routine.

Little by little, you’ll notice daily movements becoming easier and more fluid. That’s mobility in action.

Improve Your Mobility Today

Before trying these moves, getting up, reaching high, or moving confidently might have felt shaky. But with consistent practice and TRX support, you’ll start to feel the difference: more strength, more stability, and more control.

Mobility isn’t just about today. It’s about protecting your independence for the long haul. Whether you’re 60 or 90, it’s never too late to start moving better. These mobility exercises combined with targeted balance exercises for seniors can help create a comprehensive wellness routine. Let TRX be your training partner in that mission.

Feel stronger. Move better. Live longer.