5 gentle exercises for senior dogs with stiff joints

Stiff mornings, slower walks, a pause before the stairs — sound familiar? Most older dogs aren’t “just getting lazy”. Their joints are asking for a different kind of exercise: shorter, slower and done more often.

As dogs age, cartilage thins and the muscles that protect hips, knees and elbows quietly shrink. Less muscle means more strain on the joints, which means more stiffness, which means less moving. Gentle, regular exercise breaks that loop. It keeps muscles strong, joints lubricated and minds busy — and in the studio we see dogs walk more confidently within a few weeks.

The five moves below are the ones I give to almost every senior on our Senior Mobility plan. None of them need equipment, and all of them can be done on your living-room rug in about ten minutes.

Before you start

A few minutes of prep makes every session safer and more fun.

• Check in with your vet first — especially if your dog has arthritis, a heart condition or a recent injury.
• Pick a grippy surface. A yoga mat or rug stops paws from sliding; slippery floors make old dogs tense up.
• Warm up with a five-minute sniffy walk so muscles are loose before you ask for anything new.
• Use tiny, soft treats and cut them from your dog’s daily food allowance so the waistline doesn’t creep.

The 5 exercises

Go slowly, keep sessions short and stop while your dog is still enjoying it. Quality beats quantity every time.

1. Sit-to-stand “puppy squats”

   Ask for a sit, then lure your dog up into a stand with a treat held just in front of the nose. Pause, then back to sit. It’s the single best move for strengthening the back legs.

   5 reps2 setsBuilds: hips & thighs

2. Cookie stretches

   With your dog standing, slowly guide a treat towards their hip, so they curve their neck and spine around. Hold for three seconds, then switch sides. Finish with one stretch down between the front paws.

   3 each sideBuilds: spine flexibility

3. Pole walking

   Lay four or five broom handles on the floor about one stride apart. Walk your dog slowly over them on a loose lead. Lifting each paw a little higher gently works shoulders, elbows and hips through their full range.

   4 slow passesBuilds: range of motion

4. Weight shifts

   While your dog stands square, place a hand on their hip and push very gently for two seconds — just enough that they lean back into you. Repeat on the shoulders. It switches on the small stabilising muscles that help prevent wobbles and falls.

   5 per sideBuilds: balance & core

5. Slow figure-eights

   Put two cushions or cones about two metres apart and walk your dog in a slow figure-of-eight around them. Turning both ways keeps them flexible through the body and evens out a “favourite side”.

   3 laps each wayBuilds: coordination

How often, and how much?

Aim for one short session a day, five or six days a week. Start with just two of the exercises and add one more each week as your dog grows stronger. Most dogs settle happily into a ten-minute routine by week three.

Watch the next morning, not just the moment. A little tiredness is fine; extra stiffness the following day means you did a bit too much — drop back a level and build up more slowly.

Pair it with comfort at home

Exercise works best alongside small changes around the house: rugs on slippery floors, a supportive orthopaedic bed and a ramp for the car. Our guide to comfort at home for older dogs has seven easy ideas.

These aren’t reasons to panic — just signs your dog needs a proper check before you carry on. A mobility assessment ($95) gives you a tailored plan, and many seniors go on to love our warm-water hydrotherapy too.