Leg & Hip Stretches

As you age, flexibility typically diminishes, reducing the range of motion that you can move your bones within their joints. Decreased flexibility contributes to back pain and limited mobility. According to The President's Council on Physical Fitness and Sports, upper leg and low back flexibility is particularly important to preventing back pain. Incorporate five to 10 minutes of stretching into your daily routine to improve your flexibility.

Hamstring Stretch

The hamstring muscles run along the back of your thigh, connecting your butt to your knee. Many people experience tightness in their hamstrings, so work slowly and gradually to increase your flexibility, refraining from any sudden movements that could cause injury.
To perform a seated hamstring stretch, sit on the floor with your legs extended in front of you. You may want to sit on a pillow or towel if you feel discomfort in order to reduce the stress on your hamstrings. Keeping your back upright and straight, tip forward at the hips, and reach forward with your hands as far as you comfortably can. Hold the position for 20 to 30 seconds, and return to your starting position. Repeat the exercise two to three times.

Quadriceps Stretch

Your quadriceps run along the front of your thighs, connecting your hips to your knee. Stand behind the back of a sturdy chair and grip the chair back with your right hand. Bend your left knee, so that your left foot approaches your butt. Grab your left ankle with your left hand, pulling your foot in toward your body as far as you comfortably can. Hold this stretch for 20 to 30 seconds, then repeat with your right leg.

Hip Stretch

To stretch your inner thighs, sit on the ground and perform the "butterfly" stretch. Keeping your upper body straight and tall, turn your feet so that the bottoms of your feet touch, and using your hands, pull your ankles in toward your body. You want to pull your feet in as far as you comfortably can while also lowering your outer thighs as close to the ground as you can. When you feel the stretch, hold the position for 20 to 30 seconds. It's tempting to "flutter" your knees and bounce them up and down, but this type of ballistic movement can cause injury, so hold the stretch static. Extend your legs, then repeat the stretch one or two more times.