The injury rate starts to increase when someone turns 40 because at that point we’ve been putting our bodies in – and operating in – sub-optimal positions for four decades.

That results in tight muscles and joints and means we have less ability to move freely, which really takes a toll on the body. Without optimal mobility it’s harder to do all sorts of things. Mobility is what allows us to perform our daily need-to-do tasks like washing the dishes, exercising without pain and even getting out of bed. That’s why working on your mobility in your major joints (hips, ankles, shoulders, and wrists) is essential to your quality of life as you age. Adding mobility stretches and exercises into your routine is about getting your full range of motion back in your joints. Luckily, it’s never too late to develop a mobility practice that can help prevent injury and pain later in life–and it doesn’t require a huge shift in your routine. A few minutes a day is all it takes to see massive improvements over time. There are some mobility routines to improve movement and function in your key joints so that you can comfortably perform daily activities and exercise for decades to come.

T-spine joint mobilizations

At first glance, this might look like plain foam rolling. But this exercise is aimed specifically at increasing mobility in your upper spine, all with a massage-like feel. Grab your handy foam roller and place it behind you, so that your upper back is resting on it. Keep your hands behind your head, as if you were going to do a crunch, or straighten your arms overhead. When you are ready to begin, engage your core. The goal is to create movement at each individual level or vertebrae in your thoracic spine, the part that runs from the base of your neck to your abdomen. To do this, bend backward on the foam roller as far as possible while maintaining engagement in your abs. Once you’ve extended as far as possible, squeeze the muscles that are touching the foam roller by trying to squeeze your shoulder blades together. Hold for five seconds and then return to the start position. Repeat for three reps of five seconds each.

Spine circles

It helps you activate and engage all of the muscles that surround your back and torso, which can help you move more freely from side to side. Start on your hands and knees. Tuck your tailbone and push your spine toward the ceiling. As you do this, lengthen your neck so that your ears come down by your biceps. From here, you are going to start making circles within this pose. Start by squeezing all of the muscles in your core. Bend over to the left side by squeezing all the muscles on the left side of your body, which will make your body look like a half moon. Hold this for two seconds and then return to your starting cat position. Then move to the right. Activate the muscles on your right side so that you are bending to the right. Hold this for two seconds and move back to the starting position. That’s one full spine circle. Repeat for five reps.

Hip flexor stretch

Activating the muscles and joints through this stretch helps increase flexibility and strengthen the joint. Begin in a half-kneeling position with your right knee up. Engage your abs, intensify the lunge forward so that you feel the stretch in the front of your left hip. Once you feel the stretch, contract those left hip muscles. To do that, think about dragging your left knee on the mat to get them to activate. Hold for 10 seconds. Next, relax your hip flexor muscles but stay in the stretch. Rest in this position for a few seconds and squeeze your glutes for 10 seconds. Repeat three times on each leg.

Ankle stretch

This stretch can help increase the mobility of your ankle, specifically at the front of the joint. Start on your hands and knees, with the tops of your feet in contact with the mat. While keeping your core engaged, press the tops of your feet into the mat as you extend your knees as far as you can. Squeeze your quads at the top of the movement, hold for three seconds, and slowly lower back down to the mat. You should feel the front of your ankles opening up as you perform this movement. Perform 10 slow, controlled reps on each side.

Shoulder stretch

This stretch will help open up the shoulder and chest muscles. Start by lying face-down on a mat. Bring your left arm out to the side at a 90-degree angle from your body with your palm facing down. Place your right hand on the ground, pushing it into the ground and lifting the right side of your body, increasing the stretch in the front of the left shoulder. Activate the muscles in the front of your left shoulder by thinking about pushing your left arm and hand into the ground. Hold here for 10 seconds. Then, relax the front of your left shoulder and contract the muscles in the opposite direction. To do this, imagine lifting your left hand and arm off the ground.

These exercises can help you to a great extent when you reach your forties. Remember that exercise is a matter of habit and this habit can help you stay fit even when you get older.