Almost everything you do—making the bed, tying your shoes, or reaching for a mug—relies on flexibility. A short daily stretching routine can improve balance, reduce stiffness, and boost mobility.
These five gentle stretches are safe for most seniors and easy to do at home—no fancy equipment needed, just a chair and a few minutes of your time.
About These Stretching Exercises for Seniors
We’ve chosen these stretches because they’re:
- Low-impact on joints and muscles
- Modifiable for any ability level
- Safe for beginners
Tip: Before you start, warm up by walking in place or around your home for 3–5 minutes to get your blood flowing. Move slowly, breathe deeply, and stop if anything hurts. Flexibility improves gradually—consistency matters more than speed.
You can do all of these standing or seated. Try 3–5 repetitions on each side (or whatever feels comfortable).
If you’re looking for more guided options, check out our free Chair Yoga Class on YouTube — perfect for gentle daily movement.
1. Overhead Side Stretch
This simple stretch loosens your core, strengthens your upper body, and improves posture.
- Sit or stand tall with feet shoulder-width apart.
- Raise both arms overhead (you can interlock your fingers for a light challenge).
- Slowly lean to the left—keep your back straight and avoid hunching forward.
- Hold for 10–30 seconds, then return to center.
- Repeat on the right side for 3–5 reps each.
For more moves like this, explore our Grow with GoGo fitness classes designed specifically for seniors.
2. Shoulder Stretch
Tight shoulders can lead to stiffness in your neck, arms, and upper back. This stretch keeps your shoulders loose and healthy.
- Sit or stand with your back straight.
- Extend your left arm across your chest.
- Use your right hand to gently pull your left arm closer to your body.
- Hold for 10–30 seconds, keeping your elbow below shoulder height.
- Switch sides and repeat 3–5 times.
If this feels uncomfortable, try gentle shoulder rolls forward and backward instead.
3. Seated Knee-to-Chest Stretch
This lower-body stretch increases hip and knee mobility while easing lower-back stiffness.
- Sit tall in your chair.
- Place both hands just below your right knee and gently pull it toward your chest.
- Stop if you feel pain in your knee joint.
- Hold 10–30 seconds, then lower your leg.
- Repeat on the left leg for 3–5 reps.
With consistent practice, you’ll feel lighter and more flexible when walking or bending.
4. Neck Stretch
A flexible neck helps reduce headaches and makes everyday movements—like looking over your shoulder—much easier.
- Sit or stand with your back straight and feet flat on the floor.
- Tilt your head toward your left shoulder until you feel a stretch.
- For a deeper stretch, gently guide your head with your left hand.
- Hold 10–30 seconds, then return to center.
- Repeat on the right side 3–5 times.
Pair this with light breathing or mindfulness to start your day feeling calm and refreshed.
5. Trunk Stretch
This stretch targets your torso and lower back, helping you move and twist safely throughout the day.
- Sit or stand tall, crossing your arms over your chest.
- Rotate slowly to the right, keeping your hips and knees forward.
- Hold for 10–30 seconds.
- Return to center, then repeat on the left side for 3–5 reps.
This simple movement increases circulation and strengthens your core, which can also reduce back discomfort.
Bonus: Join a Stretching Class!
If starting a daily routine feels overwhelming, try a gentle stretching or yoga class near you. You’ll meet new people, stay social, and keep your body moving.
Need a ride? With GoGoRides, you can schedule a safe, reliable trip to and from class. Our GoGoGuardians vet every driver to ensure comfort and accessibility—so you can just focus on feeling good.
For extra convenience, you can also explore Grow with GoGo Fitness Classes online. These include live Chair Yoga and Functional Fitness sessions taught by trusted instructors.
