Aging is an inevitable part of life, but it doesn’t mean we have to accept a decline in mobility and flexibility as we grow older. In fact, research suggests that some body parts tend to lose their mobility as early as our 30s and 40s. However, with targeted exercises backed by science, you can keep these areas limber, potentially avoid injuries, and continue to enjoy an active lifestyle well into your golden years.

Two critical areas that often become less mobile with age are the trunk (upper back and core) and the shoulders. Here are a couple of simple yet effective anti-aging exercises designed to help you rebuild and restore mobility in these areas. These exercises are part of our free 6-Day Mobility Challenge, and they take just a few minutes to complete.

1. World’s Greatest Stretch

This exercise targets your trunk, hips, and shoulders, promoting flexibility and mobility in these areas.


  • Stand tall with your feet together.
  • Step forward with your left leg and lower your body into a lunge.
  • Place your right hand on the floor, even with your left foot. Ensure your right knee remains above the floor.
  • Lower your left elbow inside your left foot, attempting to rest it on the floor (or as close as possible).
  • Square your hips to feel a stretch on both sides and maintain a flat back.
  • Raise your left arm from the floor, twist toward the left, and extend it upward, trying to straighten your arm.
  • Remember to breathe deeply and hold the pose for a few breaths.
  • Repeat the exercise on the other side.

2. Shoulder Pass-Through

This exercise enhances shoulder mobility and flexibility and can be done with a stick (like a broomstick or dowel) or a resistance band.


  • Stand with your feet shoulder-width apart and your arms in front of your body.
  • Hold the stick or resistance band with straight arms using an overhand grip.
  • Ensure that the stick or band is below your waist, and your hands are wider than your shoulders. If you’re using a band, create a light amount of resistance by gently pressing outward.
  • Engage your core and keep your body in position.
  • Slowly raise the stick or band above your head with straight arms. Only go as far as is comfortable for you.
  • Hold the position for a few seconds.
  • Return to the starting position.
  • Repeat this exercise five times.

To maximize the benefits of these exercises, try to incorporate them into your routine 3-4 times a week. Performing them when your body is warm, such as after some light cardio or a brisk walk, can yield even better results.

Maintaining your mobility and flexibility is crucial for an active and fulfilling life as you age. These science-backed anti-aging exercises are a great starting point to help you stay limber and age gracefully. Give them a try and experience the positive impact on your overall well-being.

Make it a great day,

Keith, Michelle & More Team