The No. 1 Exercise That Everyone Over 50 Should Do Daily, According to a Physical Therapist

Add to GooglePhysical Therapist Shows Moves to Improve Mobility and Flexibility04:00Get more newsLiveonShareAdd NBC News to GoogleOct. 6, 2026, 8:37 AM EDT / Source: TODAYBy Aryelle SiclaitMost people will experience back pain. In fact, two-thirds of us will deal with it if we don’t already, said Karena Wu, doctor of physical therapy, Start TODAY trainer and orthopedic physical therapist.

As we age, our back issues will only get more challenging because with getting older comes mobility changes. You might notice a shift in your ability to walk and move freely, and maintain balance and strength, she said during a TODAY segment.

So, “restoring mobility and maintaining mobility is super important,” she added. And one move in particular can make all the difference.

“If there was one exercise I wish everyone over the age of 50 would do, it’s the standing backward bend,” Wu tells TODAY.com.

She advocates for it so much that she recommends doing it multiple times a day if you need it.

The back and spine include a series of joints that carry all of our weight, explained Wu during her segment. And “the backward bend is one of the best exercises to loosen up the low back, hips and knees,” she said.

After repeated and long stints of stillness, your muscles will tighten and, if ignored, will impact much more than just your back. You’ll start to experience soreness in your glutes, hips and hamstrings, too, since they’re all linked to the spine, TODAY.com previously reported.

“The solution might be spine mobility,” Wu said during her segment.

You can execute the standing backward bend by standing up straight and then leaning backward.

TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.

ShareAdd NBC News to GoogleAryelle SiclaitHealth Reporter/Editor