10-Minute Balance and Stretch Workout

This video is part of the 30-Day Couch-to-Fit Challenge designed to help you improve strength, cardio, balance and flexibility. Start the challenge here: aarp.org/CouchToFit

Enjoy a guided combination workout, with exercises featured in AARP’s book “The Whole Body Reset.”

Key takeaways

• Follow April Hattori and Aiko Sokolowski’s 10-minute routine to boost balance and flexibility.
• Reduce fall risk with guided weight shifting, single-leg moves and gentle stretches for all levels.
• Use chair modifications for extra support, making exercises accessible and comfortable for everyone.

Summary

Improve balance and flexibility with this 10-minute balance and stretch workout led by personal trainer April Hattori and her mom, Aiko Sokolowski. Balance exercises, like weight shifting and single-leg dynamic movement, help reduce the risk of falls — the leading cause of injury among older adults. Stretching boosts flexibility, loosens stiff joints, and promotes circulation, all of which support better movement in everyday activities. For extra support, modifications using a chair make these routines accessible to any fitness level.

April and Aiko guide you through gentle yet effective moves, including hamstring stretches, hip openers and side reaches to help ease tight muscles. These simple balance and stretch exercises are featured in AARP’s The Whole Body Reset and are perfect additions to any wellness routine, whether you’re working to build strength, enhance mobility or simply feel more relaxed. Aim to include these sessions in your week to improve stability, increase range of motion and keep your body moving with confidence.

The key takeaways and summary were created with the assistance of generative AI. An AARP editor reviewed and refined the content for accuracy and clarity.

Full Transcript:

[0:00:00] [Music]

[0:00:01] [10-MINUTE BALANCE AND STRETCH WITH April Hattori and Aiko Sokolowski]

[0:00:04] >> April Hattori: Hi there, I’m personal trainer April Hattori.

[0:00:06] >> April Hattori: And this is my mom, Aiko. >> Aiko Sokolowski: Hi.

[0:00:08] >> April Hattori: We’re excited to do a combination workout with you today

[0:00:11] focusing on balance and stretching, featuring exercises from AARP’s

[0:00:15] [AARP.org/WholeBodyReset] The Whole Body Reset.

[0:00:17] >> April Hattori: Balance work helps prevent falls,

[0:00:19] which is the number one cause

[0:00:21] of fatal and nonfatal injuries among older adults.

[0:00:24] And stretching helps improve flexibility,

[0:00:27] range of motion in your joints and blood to your muscles.

[0:00:31] >> Aiko Sokolowski: Gets the heart pumping. >> April Hattori: That’s right.

[0:00:32] I will be doing the exercises.  I’m demonstrating,

[0:00:35] and my mom will be showing you some modifications, OK?

[0:00:38] So you may want to have a chair handy for stability.

[0:00:40] And you may even want to even sit down for some of the stretches.

[0:00:44] All right.

[0:00:45] >> Aiko Sokolowski: I will do that.

[0:00:46] >> April Hattori: Be my guest. >> Aiko Sokolowski: OK.

[0:00:48] >> April Hattori: Be my guest. All right.

[0:00:49] So always check with your doctor before starting any exercise program.

[0:00:52] And be sure to stop if you feel any pain.

[0:00:55] >> Aiko Sokolowski: Right.

[0:00:56] >> April Hattori: So we’re going to just start out

[0:00:57] with doing a quick little warm-up. Hey,just march in place.

[0:01:01] [WARM-UP] OK, just get everything warmed up.

[0:01:03] >> Aiko Sokolowski: Get our feet moving. >> April Hattori: That’s right.

[0:01:05] >> Aiko Sokolowski: Feet moving. Pumping. >> April Hattori: Heart pumping.

[0:01:06] Activate your muscles.

[0:01:08] OK, let’s do some five steps to the right. Here we go.

[0:01:11] Good.

[0:01:13] Very nice.

[0:01:17] And march it out.

[0:01:22] OK, so we’re going to transition into our balance work, OK?

[0:01:26] Our first balance is just going to be weight shifting.

[0:01:27] >> April Hattori: OK, so I want your feet to be shoulder-width apart.

[0:01:30] [Weight Shifting] And I want you to shift to your right

[0:01:31] so that your knee is over your ankle.

[0:01:33] That’s all it is.

[0:01:34] Your knees are bent, OK?

[0:01:35] And then I want you to shift to your left, knee over ankle.

[0:01:38] It’s not a hip move, but it’s a whole body weight shift.

[0:01:41] OK, so here we go.

[0:01:43] Weight shift, OK?

[0:01:47] And weight shift to the left.

[0:01:50] Good.

[0:01:51] Keep on moving. Three more of these. Weight shifts.

[0:01:54] And if you want to increase challenge, you can actually lift a foot off the ground.

[0:01:58] Hey, and again, the chair is here for you for stability.

[0:02:01] OK, now give me another three seconds here.

[0:02:03] Three.

[0:02:04] Very nice. OK, great, shift to the left.

[0:02:08] >> Aiko Sokolowski: I’ll keep my feet on the ground.

[0:02:09] >> April Hattori: No problem.

[0:02:11] This is good. OK, very good.

[0:02:12] And let’s shift. Let’s see two more.

[0:02:14] Shift. And go up.

[0:02:17] >> April Hattori: Very good. >> Aiko Sokolowski: My knees are cooking.

[0:02:19] >> April Hattori: That’s OK. And shift to the left.

[0:02:22] I just heard my ankle crack.

[0:02:26] OK, give me one more. Shift to the right.

[0:02:30] Good. And you can even have your toe here.

[0:02:32] It’s up to you. Make this workout your own.

[0:02:34] OK, and shift to the left.

[0:02:38] OK, very nice. All right, nice.

[0:02:41]OK, so our next balance move is basically building on the weight shifting here.

[0:02:45] >> April Hattori: So when we weight shift to the right,

[0:02:47] [Weight Shifting With Arm Raise] we’re going to bring our right arm up.

.[0:02:48] Weight shift to the left, bring our left arm up.

[0:02:50] OK, so we’re going to speed it up just a little bit.

[0:02:52] Let’s do 10, OK?

[0:02:53] Here we go.

[0:02:54] This is 1, 1, good, 2, 2 keep that weight shifting

[0:02:59] 3, 3, 4, 4,

[0:03:05] 5, 5, 6, 6

[0:03:09] Want more challenge? Lift the knee up,. 7, 7, good

[0:03:13] 8, 8, 9, 9

[0:03:18] and 10, and 10, very nice and rest.

[0:03:22] Good work.

[0:03:23] Our final bounce move is going to be dynamic,

[0:03:25] [Single-Leg Dynamic Movement] single-leg movement.

[0:03:26] >> April Hattori: This is where you may want to hold on the chair, mom.

[0:03:28] >> Aiko Sokolowski: OK.

[0:03:29] >> April Hattori: So you can use that outside leg.

[0:03:30] All right. So basically, weight shift to the right.

[0:03:33] >> Aiko Sokolowski: Yes. >> April Hattori: OK.

[0:03:34] We’re going to pick our left toe to the front,

[0:03:37] bring it back to center, and bring it to the side,

[0:03:40] center and then to the back, center.

[0:03:43] You want to increase the challenge,

[0:03:45] you can have your toe off the ground the whole time.

[0:03:47] >> Aiko Sokolowski: Oh, oh.

[0:03:49] >> April Hattori: That’s your call.

[0:03:50] OK. So here we go.

[0:03:51] Let’s do four from here.

[0:03:52] So forward, center, side,

[0:03:55] center and back, center and rest.

[0:03:58] Very good.

[0:03:59] OK, forward, center, side,

[0:04:02] center, back, center and rest.

[0:04:06] Two more.

[0:04:07] Forward, center, side,

[0:04:09] center, back, center and rest.

[0:04:12] >> April Hattori: One more. >> Aiko Sokolowski: OK.

[0:04:14] >> April Hattori: Forward, and side and back and rest.

[0:04:20] Very nice. OK, we have to do the other side.

[0:04:22] >> Aiko Sokolowski: All right. >> April Hattori: You want to switch?

[0:04:23] >> Aiko Sokolowski: Sure. >> April Hattori: OK, quick, quick, quick.

[0:04:25] Fire drill. OK, very good.

[0:04:26] OK, real good.

[0:04:28] OK, so shift to this leg, OK?

[0:04:30] And, we’re going to go forward

[0:04:33] and side and back and center, four more.

[0:04:38] Forward, side, back and center.

[0:04:43] Three more.

[0:04:44] Forward, side, back and center.

[0:04:49] Two more. Forward, side, back and center.

[0:04:54] One more.

[0:04:56] OK, forward, side and back and rest.

[0:05:01] >> Aiko Sokolowski: All right. >> April Hattori: All right.

[0:05:02] How are you feeling?

[0:05:03] >> Aiko Sokolowski: So far OK. April Hattori: It’s really good. Working the hips and the legs.

[0:05:04] Aiko Sokolowski: Yeah.

[0:05:05] >> April Hattori: All right, so we’re going to transition

[0:05:06] into our stretching right now.

[0:05:08] So Mom, you want to have a seat?

[0:05:09] >> Aiko Sokolowski: Yes, thank you very much. >> April Hattori: OK, have a seat.

[0:05:10] All right, so what I want you to do is just pedal your feet,

[0:05:13] [Stretch] so you can walk up and down

[0:05:15] or get those heels up and down.

[0:05:17] >> Very good. OK.

[0:05:19] Yes.

[0:05:20] Get ready to stretch. Oh, I love to stretch.

[0:05:22] OK, and let’s see some shoulder rolls reverse.

[0:05:24] One and two and reverse it.

[0:05:27] One and two. OK, very nice.

[0:05:30] So ready to get into our first stretch?

[0:05:32] >> Aiko Sokolowski: I’m ready. >> April Hattori: All right, good.

[0:05:33] First one is a hamstring stretch.

[0:05:35] [Hamstring Stretch] >> April Hattori: And we’re doing

[0:05:36] a hold for 30 seconds, y’all, OK?

[0:05:38] >> April Hattori: All right. >> Aiko Sokolowski: OK.

[0:05:39] >> April Hattori: So bend that left leg, right leg straight out,

[0:05:41] toe up to the ceiling and reach.

[0:05:44] OK, you don’t have to touch your toe,

[0:05:46] just reach for it. You should feel really nice stretching,

[0:05:49] that whole posterior chain.

[0:05:50] Everything from your glute down to your foot, and breathe, everybody.

[0:05:56] Take a deep breath, OK?

[0:05:58] Very nice. Very nice.

[0:06:00] Breathe, hold, keep holding.

[0:06:03] Very nice.

[0:06:04] Breathe through it. Don’t take a nap.

[0:06:06] But just breathe, OK?

[0:06:08] >> Aiko Sokolowski: My eyes are still open.

[0:06:10] >> April Hattori: OK, very nice.

[0:06:11] OK. And rest.

[0:06:14] OK, come on up. We have to do the other side now.

[0:06:16] >> Aiko Sokolowski: OK. >> April Hattori: OK.

[0:06:17] So, right leg bent, toe up to the ceiling, and reach and breathe.

[0:06:23] You may find as you breathe through these stretches

[0:06:26] that you actually can kind of deepen your stretch even more.

[0:06:29] >> Aiko Sokolowski: It’s very relaxing. >> April Hattori: Yeah.

[0:06:31] And that means that…

[0:06:32] >> Aiko Sokolowski: Your muscles need to be stretched.

[0:06:33] >> April Hattori: That’s right.

[0:06:34] They’re lengthening and stretching,

[0:06:36] which again, is great for flexibility and mobility.

[0:06:40] You need that to be able to do everything in life,

[0:06:43] you know, walking, getting out of a car,

[0:06:46] reaching ... >> Aiko Sokolowski: Absolutely.

[0:06:48] >> April Hattori: ... for things on the shelf.

[0:06:49] OK, and breathe.

[0:06:51] Very good.

[0:06:52] Breathe and come on up.

[0:06:54] Right, nice. OK, nice work, everybody.

[0:06:57] And now we’re going to move into a stretch to stretch that hip out.

[0:07:00] We all sit a lot during the day.

[0:07:02] [Hip Stretch] We need to stretch that hip out.

[0:07:03] OK, so we’re going to turn our feet to the right.

[0:07:06] My mom is going to do this on a chair.

[0:07:07] One butt cheek on and one butt cheek off. Great.

[0:07:10] Put front leg bent, other one straight back.

[0:07:13] OK, you may feel a nice stretch in your hip, also in the back of your leg and your calf.

[0:07:19] OK? So just breathe through this.

[0:07:20] Kind of hang out. Just breathe.

[0:07:24] Think happy thoughts. OK.

[0:07:26] >> Aiko Sokolowski: Stretch and be happy. >> April Hattori: That’s right.

[0:07:28] Take nice deep breaths and just enjoy this.

[0:07:33] So very relaxing, OK?

[0:07:35] And breathe, everybody.

[0:07:38] Very nice.

[0:07:40] Keep going, and rest.

[0:07:43] OK, very nice. OK, come back to center.

[0:07:46] Got to do the other side, OK?

[0:07:48] One butt cheek out, one butt cheek off, great.

[0:07:50] Standing. Yep.

[0:07:51] One leg bent, other one straight back.

[0:07:54] Open that hip up.

[0:07:55] Keep your shoulders center, forward.

[0:07:58] OK, everything’s facing to your left.

[0:08:01] OK, great, everyone.

[0:08:03] Take deep breaths.

[0:08:06] Yeah, you know, we’re sitting at a desk a lot.

[0:08:08] You know, it’s very important to really stretch out the hips.

[0:08:12] >> Aiko Sokolowski: Stand up and stretch. >> April Hattori: Yeah.

[0:08:13] >> Aiko Sokolowski: Oh, my bones are breaking.

[0:08:15] >> April Hattori: Yeah, if you’re sitting all day,

[0:08:17] make sure that you get up and stretch every hour at least.

[0:08:20] OK and breathe. .

[0:08:22] OK and nice. OK, come on.

[0:08:26] Very good.

[0:08:27] OK, so our next stretch is a gentle twist.

[0:08:30] [Gentle Twist] >> So sit solidly on your chair.

[0:08:31] Very good.

[0:08:32] All right, I want you to take your left hand on your right hip

[0:08:36] and just do a gentle twist.

[0:08:37] You can bring that right arm to the back and breathe, OK?

[0:08:42] Very nice.

[0:08:43] This is great for your back, your core, your abs.

[0:08:49] Just helps you just relax, OK?

[0:08:51] >> Aiko Sokolowski: Yeah, that’s good. >> April Hattori: Yeah, very nice.

[0:08:53] Keep breathing.

[0:08:55] And stretching this long really helps you elongate the muscles

[0:09:00] and can increase flexibility.

[0:09:01] So this is really good.

[0:09:03] Keep facing towards your shoulders facing to the right.

[0:09:06] Breathe, and very nice and relax.

[0:09:11] OK, wooo.

[0:09:12] That felt nice in the shoulders, huh?

[0:09:14] OK, now do the other side now, OK?

[0:09:16] Take right hand on the left hip.

[0:09:18] OK. Yep.

[0:09:20] Bring it around.

[0:09:21] OK, your shoulders facing to your left and breathe.

[0:09:26] Nice deep breaths.

[0:09:29] This is nice for your back, your lower back.

[0:09:33] I can feel it in my pecs, like up here in my chest area,

[0:09:36] I feel a nice opening on this stretch.

[0:09:39] And breathe.

[0:09:41] Nice easy breaths. Very good.

[0:09:46] Breathe. Good job.

[0:09:51] And rest. OK, nice work, Mom.

[0:09:54] Last and final stretch is just a gentle side stretch.

[0:09:56] [Side Reach] >> OK,

[0:09:57] so feet solidly on the floor.

[0:09:58] OK, take your right arm, reach to the side, over your head.

[0:10:03] >> Aiko Sokolowski: All the way up.

[0:10:04] April Hattori: Yes, you should feel a nice stretch on the right side of your body

[0:10:08] going all the way from your hip up to your,

[0:10:10] up to your hands actually.

[0:10:12] OK, breathe. Hold this.

[0:10:14] >> Aiko Sokolowski: Think tall. >> April Hattori: Yeah, think tall.

[0:10:16] Yes, I think that you’ve gained some inches by doing these stretches.

[0:10:21] OK, keep going.

[0:10:23] I actually feel things opening up like on my ribcage here.

[0:10:26] Now, OK and breathe everyone.

[0:10:29] OK, nice work.

[0:10:31] And come on out of it. OK, nice work.

[0:10:34] We have to do the other side and we’re done. Here we go.

[0:10:36] Left arm reach.

[0:10:39] Reach, reach, reach. Breathe, everyone.

[0:10:42] Deep breath. Very nice.

[0:10:46] >> April Hattori: Good work. >> Aiko Sokolowski: It’s good.

[0:10:48] >> April Hattori: Yeah, like opens things up, isn’t it?

[0:10:52] OK, and breathe.

[0:10:55] Take deep breaths.

[0:10:58] Relax. I find stretching just very relaxing.

[0:11:01] And breathe...

[0:11:07] And come out.

[0:11:08] Very nice work on this balance and stretching work.

[0:11:11] You can do these stretches and balance work every day

[0:11:14] or at least twice a week, all right?

[0:11:16] And remember to keep moving.

[0:11:18] So until next time.

[0:11:22] [Exercises seen in this video are featured in AARP’s The Whole Body Reset]

[0:11:24] [AARP.org/WholeBodyReset]

[0:11:27] [AARP