Get back on the floor: mobility and flexibility as you age
September 29, 2026 · 20 min read
Kelly Starrett, Vonda Wright, Ido Portal and Huberman's stretching episode all prescribe regular floor sitting, squatting and short static stretches to preserve range of motion. Mobility keeps independence and reduces injuries in later decades.
The rules, numbers and steps worth keeping in front of you.
- Range of motion is use it or lose it; daily low doses beat occasional big sessions.
- Kelly Starrett: sit on the floor 20 to 30 minutes each evening, changing position freely.
- Starrett's self-test: sit down and stand up from the floor without hands or knees, either foot in front.
- Starrett: if you cannot breathe in a position, you do not own it; keep soft tissue work to about five minutes per area.
- Starrett: protect hip extension with the couch stretch, then load it with split squats, lunges or kettlebell swings.
- Ido Portal: accumulate 30 minutes a day in an unloaded deep squat, building up gradually.
- Vonda Wright's FACE: flexibility, aerobics, carrying a load, equilibrium and foot speed.
- Wright: 35 to 45 is the critical decade, but it is never too late.
- Andrew Huberman: flexibility falls about 10 percent per decade from about age 20.
- Huberman: static holds of about 30 seconds; at least five minutes per muscle group per week, five or more days.
- Huberman: stretch at 30 to 40 percent of the pain point, not 80.
- Huberman: warm up first or stretch after training; static stretching right before may limit performance.
- Huberman: pushing range to extremes causes injuries.
- Joint pain, arthritis, recent surgery or fall history: ask a physician or physical therapist first.
This is the short form. The full insight has every expert's reasoning, their own words and the sources.