Why improving flexibility is the key to ageing well

Physiologist and lead flexologist at Stretch Lab Double Bay, Jeronimo Salum, says with the right approach, flexibility can be maintained – and even improved – at any age.

“While flexibility can decline with age, that’s usually more about lifestyle than age itself,” Salum says. “If you stop moving, your body adapts by getting stiffer, but that’s a result of disuse. Staying active and stretching regularly can keep you limber at any age.”

And it’s not just about being able to touch your toes without pulling your hamstring.

Salum says maintaining flexibility as we age is important for ongoing quality of life and positive ageing.

“Stretching helps release muscle tension that often locks us into poor posture. With better flexibility, your body moves more fluidly, making everyday tasks like walking, bending, reaching, or getting out of bed feel effortless.”

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Research shows that keeping muscles long, lean and flexible can improve balance and reduce the risk of falls. A Brazilian study even suggests there may be a link between greater flexibility and a longer life expectancy.

Not only that, it just feels good.

Yoga teacher and founder of Warrior One Yoga studios in Melbourne, Nova Rosaia, says stretching has been shown to boost serotonin levels, improving your happy vibes.

“Mentally, there is a beautiful connection [with flexibility],” Rosaia says.

“When we feel free in our bodies, we often feel freer in our minds too. It’s about creating space not just in the hips and hamstrings, but in our thoughts and stress levels.”

For Sydney-based surgeon Bruce Austin, 71, regaining flexibility was about improving his quality of life after years at the operating table took a toll on his posture and contributed to spinal stenosis.

The pain and restricted movement not only made performing surgery increasingly uncomfortable, but simple activities like reverse-parking or bending down to tie his shoelaces were becoming a struggle.

“When you lose your flexibility, you can’t reach up and get things out of cupboards, simple actions that you take for granted,” Austin says.

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About 12 months ago, he began working with Stretch Lab once a week and says he is in much less pain and has noticed a significant improvement in his mobility.

“I come back feeling refreshed,” he says. “You know you’ve been stretched because you can feel the muscles have been worked. I feel energised after the session, I think it’s beneficial psychologically as well as physically.”

For some people, improving their flexibility is naturally woven into their commitment to practices such as yoga or Pilates.

Yoga styles such as flow, vinyasa or yin involve dynamic stretching that lengthens and strengthens muscles simultaneously, while some fitness studios also offer dedicated one-on-one stretching sessions that target specific areas of tension and improve overall flexibility.

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Although a structured practice is often the most efficient path to building flexibility, Rosaia says you don’t necessarily need to commit to something formal to start seeing results.

“Even just 10 to 15 minutes a day [of mobility work] can make a difference,” she says.

She recommends making a habit of practices such as doing a few minutes of stretching when you wake up, performing a gentle seated forward fold while watching TV, or rolling out your mat for just five or 10 minutes of Yin yoga before bed.

“Keep it simple and doable,” she says. “The key is consistency over intensity. Just a few mindful stretches regularly will start to shift things. Some of the biggest changes happen quietly over time.”

Coyne says muscle atrophy can happen easily unless we pay attention to it, but insists stiff, tight muscles do not have to be part of the parcel of getting older.

“We don’t have to use language like ‘I’m just getting older’ or ‘I can’t do this any more,’ ” Coyne says.

“The reality is you can – there may be some adjustment to it, but whether you’re 60, 65, 70 or older, when you’re flexible, you can still have a lot of joy and enjoyment in life.”

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