Older-Adult Gentle Mobility

Shorter holds (20–30s) and support for balance. Use a wall or chair as needed. Goal is maintaining everyday range and confident movement, not maximal flexibility.

Grade inherited from the evidence blocks this routine implements. Duration is a starting point (do more or less); the app just tells you where you land against the evidence-based dose.

1
Standing Hamstring Stretch (Foot Elevated)
hold 20–30s x 2 per side
Foot on a low step, hold support.
2
Standing Calf Stretch (Gastrocnemius)
hold 20–30s x 2 per side
Hands on the wall for balance.
3
Doorway Chest / Pec Stretch
hold 20–30s x 2
Gentle, upright posture.
4
Cat-Cow (Spinal Flexion-Extension)
6–8 slow cycles
Or seated if the floor is hard to access.
5
Controlled Neck Rotations & Nods
6–8 each direction
Slow; stop with any dizziness.
6
Ankle Dorsiflexion (Knee-to-Wall)
hold 20–30s per side
Supports balance and gait.

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