Foam Rolling and Stretching in Your 60s and Beyond
In your 60s and beyond, the goal of movement shifts more toward staying independent, steady on your feet, and comfortable doing the things you love—whether that is walking, gardening, traveling, or playing with grandkids. Foam rolling and gentle stretching can be valuable allies, helping keep joints moving well, muscles relaxed, and everyday activities feeling easier.
As we age, muscles and connective tissue can become less elastic, and recovery from activity may take longer. Light, regular foam rolling supports circulation and can reduce feelings of stiffness in common trouble spots like the calves, thighs, hips, and upper back. When combined with simple stretches and regular walking or other low‑impact exercise, it supports posture, balance, and ease of movement. For many older adults, the goal is not extreme flexibility, but comfortable, confident mobility.
Comfort and safety are especially important in this season of life. Softer rollers, slower movements, and shorter sessions work best, and you should always avoid direct pressure on joints, the low back, or any fragile areas. Rolling should feel like gentle, therapeutic pressure—not painful or bruising. If there are health concerns such as osteoporosis, blood‑clotting disorders, or significant cardiovascular issues, checking with a healthcare provider before starting is a smart step.
Gentle Stretches for Your 60s and Beyond
All of these can be done near a wall or chair for support as needed:
Supported Standing Side Bend
Stand tall, one hand lightly on a wall or chair, reach the opposite arm overhead and gently lean to the side. Hold 20–30 seconds per side.Seated Hamstring Stretch
Sit near the edge of a chair, extend one leg forward with the heel on the floor and toes up. Hinge forward slightly with a long spine until you feel a stretch in the back of the thigh. Hold 20–30 seconds per side.Seated Chest Opener
Sit tall, clasp hands behind the back (or hold the sides of the chair), gently draw the shoulders back and down, lifting the chest for 20–30 seconds.Ankle Circles
Seated, lift one foot and slowly circle the ankle 8–10 times in each direction to keep ankles mobile and support balance.
Mini Guided Foam Rolling: 60s and Beyond (5–8 Minutes)
Use a soft roller and always move slowly, staying in a gentle, comfortable range:
Calves
Sit on the floor with hands behind you for support, roller under one calf. Keep some weight in your hands and lightly roll from just above the ankle to just below the back of the knee for 20–30 seconds per side. If full body weight is too much, keep more weight in your hands and let the leg rest.Hamstrings
Same seated position, place the roller under the back of one thigh and slowly roll from just above the back of the knee toward the sitting bone for 20–30 seconds per side.Glutes (Very Gentle)
Sit on the roller with both feet on the floor and hands behind you. Lean slightly toward one side and make small movements over the outer hip for 20–30 seconds, then switch sides. If this position feels unstable, skip this step.Upper Back (Thoracic Spine)
Lie on your back with the roller across the upper back, knees bent, feet on the floor, hands supporting the head. Keep the hips on the floor and make very small rocking motions or simply rest over the roller for 20–30 seconds, breathing slowly.
Finish in a comfortable seated or lying position and take 5–10 slow breaths, noticing any sense of ease or lightness in your body.
Where to Get Guided Stretch and Foam Rolling Classes
If you prefer a watchful eye and detailed guidance, there are 4 classes each week in North Scottsdale and Cave Creek where you can move at your own pace with support.
Mountainside Fitness Frank Lloyd Wright* in Scottsdale on Tuesdays at 10:00am–10:50am and Thursdays at 11:00am–11:50am.
*Must be a Mountainside Fitness gym member or have a guest pass.
Desert Moon Yoga in Cave Creek on Wednesday 4:30pm–5:30pm and again on Thursday 6:00pm–7:00pm.
Keep yourself moving and stay happy longer!
