Almost all your daily activities require flexibility, from making the bed and grabbing a mug out of the cupboard to putting on your shoes and getting up from the toilet. A daily stretching routine is the best way to get more flexible, ease stiff joints, and increase your range of motion.
Whether you’re a seasoned fitness enthusiast or just starting to create a daily stretching routine, these gentle senior stretches will take your flexibility, balance, and strength to the next level.
About these stretching exercises for seniors
We’ve chosen the following stretches because they are low impact on joints and mustlces, don’t require extra equipment (except a chair), and are safe for most seniors. You can also easily modify them to any accessibilities or pains you may have.
Here are some tips for these stretching exercises for seniors:
- Before starting your morning stretch routine, we recommend walking in place (or around the block) for a few minutes to get your heart pumping. This will help loosen your muscles and get the blood flowing, so you can have a more effective stretching session.
- Make sure to move slowly and breathe deeply as you do your daily stretching. Stop if you feel any pain. You may need to adjust your form or modify the stretch. It takes time to build flexibility, so don’t rush it. Stay consistent with your morning stretch routine, and you’ll see your flexibility improve.
- You can do all five senior stretches standing or seated in a chair.
- In the senior stretches below, we give instructions for one rep on each side. We recommend doing 3-5 reps on each side or as many or as few as you can comfortably handle.
- Please talk to your doctor before starting any new exercise program, especially if you have any physical disabilities, injuries, or concerns.
Now… On to the 5 best stretching exercises for seniors!
1. Overhead side stretch
The overhead side stretch is one of the best senior stretches because it loosens your abdomen, strengthens the upper body, and improves posture.
- Stand or sit in a chair with a straight back. Your feet should be shoulder-width apart.
- Raise your arms over your head. If you want a little more of a challenge, interlock your fingers too.
- Keep your torso straight as you slowly lean to the left. Go as far as you can without it hurting, and keep your back straight. Do not hunch forward or arch your back. Hold this position for 10 to 30 seconds and return to center.
- Repeat on the right side.
- Do 3-5 reps on each side.
Like this stretch? Try our free chair yoga class on Youtube for more great seated senior stretches.
2. Shoulder stretch
Another effective upper body move to incorporate into your daily stretching routine is the shoulder stretch, which loosens the shoulder joint. Shoulder pain can radiate to arms, back, and neck, so keeping your shoulder loose is vital to overall health.
- Stand or sit in a chair as tall as you can. Keep your back straight.
- Reach your left arm across your body, extending your hand towards the right side of your body. Use your right arm to slowly and gently pull your left arm into your chest. You should feel it start to stretch in your shoulder.
- Keep your elbow below shoulder height.
- Hold this position for 10 to 30 seconds.
- Repeat with the right arm.
- Do this rep 3-5 times on each side.
If this is uncomfortable, try a shoulder roll instead. Sit in a chair with a straight back and roll your shoulders forward and backward.
3. Seated knee-to-chest
Now on to the lower body, the seated knee-to-chest improves mobility in the hips and knees while enhancing the flexibility in your lower back. Add this to your daily stretching routine, and you’ll walk lighter and feel more limber.
- For this exercise, you’ll sit comfortably in your chair. Keep your back straight.
- While seated, grab your right knee in both hands. Slowly pull it towards your chest. (We recommend grabbing just below the knee to prevent injuring the knee joint.)
- Once you feel the stretch in your leg and/or hip, hold the position for 10 to 30 seconds. If it hurts, put your leg down and check your form.
- Gently place your leg back on the floor.
- Repeat with the left leg.
- Do 3-5 reps with each leg.
4. Neck stretch
Neck stretches increase your neck mobility. This is vital for turning your head, reducing headaches, and more. Plus, adding this neck stretch to your morning stretch routine will start your day with a burst of energy.
- Stand or sit in a chair with your back straight. Keep your feet flat against the floor.
- Tilt your head to the left, bringing your left ear close to your left shoulder. Go as far as you are comfortable.
- For a deeper stretch, reach your left hand up and gently use your hand to pull your head towards your left shoulder.
- Hold for 10 to 30 seconds. Slowly release and bring your head back to center.
- Do the same on the right side.
- Repeat with 3-5 reps.
5. Trunk stretch
Trunk senior stretches focus on increasing torso mobility, which is critical for daily movements like bending and twisting. Daily stretching of the torso also helps increase blood flow in the lower back, strengthening back muscles and reducing back pain.
- Stand or sit in a chair with your back straight. Cross your arms over your chest.
- Twist towards the right as far as you are comfortable. Make sure you only rotate your torso, not your neck, hips, or knees. Keep your back straight.
- Hold for 10 to 30 seconds.
- Slowly return to center and take a quick break. Then repeat on the left side.
- Do 3-5 reps, stretching to each side.
Bonus: Take a stretching class!
A lot of seniors find the process of starting a daily stretching routine to be daunting. If you are feeling overwhelmed, find a stretching class at a local gym or yoga studio. They may offer classes specifically with stretching exercises for seniors, so you’ll be able to make friends, stay social, and exercise simultaneously.
GoGoGrandparent will help you catch a ride to your stretching class with our GoGoRides service.
Just call up GoGoGrandparent, and we’ll match you with the best driver on the road to meet your accessibility needs. Our GoGoGuardians vet all drivers and screen vehicles to ensure a safe, reliable, and professional ride to bring you wherever you want to go – like to your daily stretching class!
Which of these senior stretches are you going to incorporate into your morning stretch routine?
