Stretching is one of the best ways to improve range of motion, soothe stiff joints, and prevent injury so you can do the things you love. Whether you want to be able to throw your pooch’s favorite ball, hit the links with your friends, or dance with your grandchildren, stretching can help you stay active and feel great as you enjoy your golden years. In addition, stretching can help keep your muscles limber so you can perform daily activities that ensure your independence.
Here, we’ve put together a list of the best stretching exercises for seniors. You’ll find simple and gentle moves for all skill levels, including options for stretching while sitting in a chair. Plus, you’ll discover tips to help you get the most out of your stretching, whether you want to loosen up after sitting at your desk job or simply want to start a daily stretching routine.
Tips for Stretching
These stretching exercises for seniors can be combined into one full routine you can repeat daily or select stretches from to focus on a particular area — like your shoulders or legs. With each stretch, you’ll find handy modifications tips to make the moves easier or harder. In most cases, the standing stretches can also be done while sitting down if you need some balance support.
To get started, it helps to have a mat, a soft place to sit on the floor, or a chair. Clear any obstacles from your stretching area and warm up by walking in place for a few minutes. Once you get started, try to hold each stretch for anywhere from 10-30 seconds and rest between stretches. Stretches can be repeated 2-3 times as desired.
When stretching or exercising, it’s important to listen to your body. If a stretch hurts, ease out of the position gently. Move slowly, and listen to your body. You don’t have to fold yourself into a pretzel to get the health benefits of stretching. Focus on using proper form to avoid injuries and over time, you’ll be able to go deeper into your stretches.
If you have a medical condition such as arthritis or osteoporosis, talk to your doctor before starting a new stretching routine or changing your regular exercise routine. A doctor can offer guidance and tips to keep you safe and pain-free while performing stretching exercises.
8 Simple Stretching Exercises for Seniors
Before diving into your simple stretches, start by warming up. You can take a stroll around the block or simply walk or march in place for a few minutes. Warming up helps pump blood to your muscles and reduces the risk of injury. Once you’ve finished that, you can choose a few flexibility exercises below to focus on a specific muscle group. Or, you can complete the entire static stretching routine as a circuit. Here are eight stretching exercises for seniors that are simple and gentle to get you started.
1. Shoulder Stretch
This simple shoulder stretch can be done in a standing or seated position. If standing, plant your feet hip-width apart. For both seated and standing positions, focus on good posture by keeping your back straight and the bottom of your chin level with the floor.
Straighten your right arm and place it across your chest, grabbing it gently with your left hand. You can use your left hand to support your right arm if you already feel a stretch. Alternatively, you can gently pull on your right arm to deepen or intensify the stretch. Hold the stretch for 10-30 seconds, and then release your arm and repeat on your left shoulder. You can repeat the stretch 2-3 times on each side as desired.
2. Shoulder Rolls
Shoulder rolls can help to reduce muscle tension in your upper back and upper body. The movement involves gently rolling your shoulders up, back, and down. Start in either a seated or standing position, and lift your shoulder blades towards the ceiling. Then, gently roll them to the back and down to the normal position. Repeat 3-5 times.
3. Head Circles
Head circles provide a gentle stretch that can ease neck and back pain as well as tension headaches that may arise when working at a computer for long hours. To do this head and neck stretch, sit in a chair or stand next to a table or bench for support if needed. Sit up straight, keep your head high, and gaze forward.
Focus on keeping your upper body relaxed and your shoulders down away from your ears. Slowly, let your right ear fall towards your right shoulder and then gently tilt your head down towards your chest. Continue the roll by moving your head so your left ear is over your left shoulder and then let your head fall gently backward before returning to the starting position.
If you feel one side is stiffer than the other, hold the stretch in that position for a few moments. Take a deep breath in. As you exhale, let the stretch deepen to relieve tension. Repeat the circle 2-3 more times and then rotate your head in the opposite direction 2-3 more times.
4. Triceps Stretch
The triceps stretch is a basic stretching exercise for seniors that helps to reduce tension in the muscle located on the back of your arm. Start by pointing at the ceiling with your left arm. Gently lower your left hand towards your back so your elbow now points at the ceiling. Take your right hand and gently pull your elbow down towards the ground, deepening the stretch. Hold for 15-30 seconds and repeat 1-2 times more before switching to the other arm.
5. Overhead Side Stretch
The overhead side stretch focuses on your shoulders and sides, but it also helps to improve range of movement in your upper and lower back. You can do this overhead stretch standing up or sitting down depending on your preferences. Make sure to elongate your spine whether you’re sitting or standing tall. If you’re standing, plant your feet shoulder-width apart.
Raise your arms over your head and clasp your hands together. Reach your hands to the right, lengthening the left side of your body. Hold this position for five seconds before returning to the center. Next, reach your hands to the left, lengthening the right side of your body, and hold again for five seconds. Repeat five times on each side.
6. Seated Hamstring Stretch
For a seated hamstring stretch, sit on the edge of your chair and extend your right leg in front of you, resting on your heel. Sit up tall and slowly lean forward until you feel a stretch in the back of your thigh. Hold the position for 10-30 seconds. Make sure to keep your right knee straight — you can gently apply pressure on your upper thigh using your hands to prevent your knee from bending. Repeat the stretch 1-2 more times before switching to your left leg.
This stretch can also be done standing up if you feel confident in your balance abilities. Start by standing tall. Place your right leg directly out in front of you, resting on the heel. Gently tilt over the leg until you feel a stretch in your hamstring. Hold for 10-30 seconds and repeat a few more times before switching legs.
7. Calf Stretch
This calf stretch can be done in a seated position on the floor or while standing.
For a seated calf stretch, sit on the floor with your legs straight out in front of you. Gently bend at your waist and reach for your feet and ankles. If you’re flexible, you can grab the balls of your feet and gently pull yourself further to deepen the stretch. If you can’t reach your feet, simply grab your shins or ankles and gently pull until you feel the stretch in your calves. If your hamstrings are tight, you can gently bend your knees to focus the stretch on your calves. Hold for 15-30 seconds and repeat three times.
Here’s how to do a standing calf stretch. Start by standing facing a wall — about 1 foot from the wall — and place your hands flat against the wall. Step forward with your right foot and lean your hips towards the wall, keeping your back leg straight and your heel on the floor. Hold the position for 20-30 seconds and repeat on the opposite leg.
8. Knee-To-Chest Stretch (Supine)
The knee-to-chest stretch is a lower-back stretch that can help older adults who suffer from low back pain. Start by laying on the floor. Use an exercise mat for a cushion or find a rug or carpeted flooring. Pull your left knee towards your chest until you feel a gentle stretch in your lower back and buttocks.
Hold the stretch for 20-30 seconds and switch legs. If you can’t comfortably reach your knee, you can use a towel instead. Simply wrap the towel around the back of your knee. Then gently use the towel to pull your knee towards your chest. Repeat 2-3 times on both legs as needed.
Stay Active and Connected With Snug
Looking for other ways to improve your exercise program and stay connected as you enjoy the golden years? On our blog, you’ll find exercise tips on everything from chair yoga and tai chi for seniors to balance exercises and core exercises. Plus, you’ll find advice on how to keep up with the times, including the best tech tools for seniors and ways to navigate the changes that come as we age.
Snug also offers peace of mind for seniors who are aging in place and their loved ones. Each day at your chosen time, check in using the user-friendly app by pressing the large, green button. If something’s wrong and you don’t check in, the app will send a message to your emergency contact. It’s a great way to enjoy your freedom while still knowing you have someone looking out for you.