11 Best Stretching Exercises For Seniors (With Pictures)

Workout Blueprint: Stretching Exercises For Seniors

• Frequency: Daily
• Benefits: Improve flexibility, joint mobility, balance, and coordination.
• Equipment Needed: Chair, yoga mat, resistance band.
• Space Required: Small area
• Assistance Required: Yes, for certain exercises.
• Who Should Avoid: Anyone with a muscle sprain or injury and anyone who has undergone surgery recently.

Static VS. Dynamic Stretches

Stretches are mainly of two types – static and dynamic. Static stretches require you to stand, sit, or lie still and hold one position for a set duration, typically 30-45 seconds. They are usually practiced after a workout for cooling down. Examples of static stretches include seated hamstring, shoulder stretches, and calf stretches. Dynamic stretches, on the other hand, are continuous, controlled movements that are primarily used for warming up before workouts. Some examples of them include leg swings, arm circles, or marching in place.

You may talk to your fitness trainer to choose the best stretches for your fitness level and strength. Check out the next section for some simple stretching exercises you may try.

11 Easy Stretching Exercises For Seniors

Senior fitness programs should focus on low impact exercises and flexibility training to improve senior wellness. Balance training exercises, gentle stretching, and chair exercises are some great options to consider.

Practicing stretching for joint health may be beneficial for many. It acts as physical therapy and stretching benefits your posture as well. You can also incorporate stretching for pain relief, yoga for seniors, and resistance band exercises in your stretching routine.

If you are unable to perform full body stretches, modified stretches are also available. You should pair these stretching techniques with appropriate warm-up and cool-down exercises to improve your overall wellness.

1. Neck Stretch

How To Do

• Sit on a chair. Keep your feet flat on the floor, roll your shoulders back, and look ahead.
• Place your left hand underneath your left thigh. Alternatively, hold on to the chair seat.
• Cup the right side of your head with your right hand. This is the starting position.
• Bend your neck to the right and gently press with the right hand to stretch your neck.
• Avoid tucking your chin or tilting your head. Keep the neck straight.
• Hold the stretch for 30 seconds.
• Relax and switch sides.
• Do this 5 times.

2. Tricep Stretch

How To Do

• Sit on a chair with the feet flat on the floor. Roll your shoulders back and look ahead.
• Raise your right hand over your head.
• Bend the elbow and touch the back of your head or neck with the right palm.
• Place your left hand on the right elbow.
• Push the right elbow gently to stretch the right upper arm (triceps).
• Hold the stretch for 10 seconds and relax.
• Repeat with the left arm.
• Do this five times.

3. Shoulder Blade Stretch

How To Do

• Sit on a chair, keep your feet flat on the floor, roll your shoulders back, and look ahead.
• Reach your right arm across your body.
• Place your left hand on the right elbow and push it gently to stretch the shoulder blade and triceps.
• Hold the stretch for 10 seconds and relax.
• Repeat with the left arm.
• Do this five times.

4. Chest Stretch

How To Do

• Sit comfortably on a chair or the bed.
• Grab a resistance or therapy band, extend your arms, keep them shoulder-width apart, and look ahead. This is the starting position.
• Open your arms wide to stretch your chest muscles.
• Hold the position for 5 seconds and return to the starting position. Keep breathing normally throughout the steps.
• Do this 10-15 times.

5. Side Stretch

How To Do

• Sit on a chair with your feet flat on the floor. Roll your shoulders back and look ahead.
• Raise your right hand.
• Bend your body to the left.
• Hold this position for 5-10 seconds.
• Relax and switch sides.
• Do this 10-15 times.

6. Hamstring Stretch

How To Do

• Stand behind a chair and hold the backrest.
• Take a step (or two) back and bend the elbows slightly. This is the starting position.
• Bend from your waist until your back is parallel to the floor to stretch the back of your legs.
• Hold this position for 10 seconds.
• Return to the starting position.
• Do this 10-15 times.

Quick Tip

Try walking in place as a light warm-up exercise to activate your muscles before performing any leg muscle stretches

7. Quad Stretch

How To Do

• Stand beside a chair (to your left). Hold the backrest with your left hand. This is the starting position.
• Bend your knee to lift your right leg and hold the foot with your right hand to stretch the leg muscles.
• Hold the stretch for 5-10 seconds.
• Return to the starting position.
• Move to the other side of the chair and repeat with the other leg.
• Do this 10 times.

8. Hip Abduction

How To Do

• Stand behind a chair with your feet together. Hold the backrest for support.
• Roll your shoulders back and look straight. This is the starting position.
• Lift your right leg off the floor sideways and as high as possible to stretch the thigh muscles.
• Return to the starting position.
• Repeat with the left leg.
• Do this 10 times on each leg.

9. Hip Stretch

How To Do

• Sit on a chair with the legs shoulder-width apart, feet flat on the floor, and hands resting on the thighs.
• Lift your right leg and place the ankle on the left knee. This is the starting position.
• Bend down (as far as possible) and try to touch the right knee with your forehead.
• Hold the stretch for 10 seconds.
• Relax and repeat 10 times before switching legs.

10. Calf Stretch

How To Do

• Stand behind a chair, hold the backrest for support, keep the legs shoulder-width apart, feet flat on the floor, roll your shoulders back, and look ahead.
• Take a step back with your right leg.
• Flex your left knee and move your body forward to stretch the calf muscle. Keep your feet flat on the floor when you do this stretch.
• Hold this stretch for 10 seconds and relax.
• Repeat with the left leg.

In 2016, a blogger named Heidi resolved to prioritize flexibility after she had to care for a foot injury caused by tight calf muscles from running and wearing heels. She followed her surgeon’s advice, included calf stretches in her daily routine, and started noticing the benefits. Heidi writes, “As I’m finding, it helps prevent injury but also helps posture.” They also added, “I ‘accidentally’ gained a lot of flexibility (i).”

11. Toe Stretch

How To Do

• Stand behind a chair and hold the backrest, keep the legs shoulder-width apart, feet flat on the floor, and roll the shoulders back.
• Lift your toes off the floor. This is the starting position.
• Hold this position for 5-10 seconds.
• Return to the starting position.
• Repeat 10-15 times.

Consult a doctor before you do any of these senior stretching exercises. Also, do a 10-minute warm-up before starting. Doing these stretches regularly will help you get the following benefits.

Quick Tip

Perform these stretches for about 10-15 minutes 3-5 days a week for best results.

Benefits Of Stretching Exercises For Seniors

1. Improve mobility
2. Increase flexibility
3. Reduce back, shoulder, hip, and leg pain
4. Improve blood circulation
5. Strengthen the muscles and bones
6. Improve mood
7. Make day-to-day tasks easier
8. Improve quality of life

Even if it is a simple stretching exercise, you must always take a few safety precautions to avoid injuries and accidents.

Safety Precautions To Take

• Do not exercise if your doctor does not allow you to.
• Seek help from a physical therapist if you have osteoporosis or arthritis.
• Start with a lower number of repetitions.
• Do the exercises on a bed/sofa/chair.
• Take the support of a chair or the wall for standing exercises.
• Exercise on an anti-slip yoga mat to prevent accidental falls.

Infographic: 5 Simple Stretches For Seniors

Stretching is a fantastic strategy to lessen aches, loosen up muscles, and relax your joints as you age. Stretching exercises can promote mental health in addition to maintaining muscles and movement. They can also help prevent the onset of ailments like diabetes and arthritis. Learn easy exercises that will keep you healthy and active by checking out this infographic.

Illustration: StyleCraze Design Team

Frequently Asked Questions

What type of stretching should older adults avoid?

While stretches are usually slow and help relax your muscles and joints, senior adults should avoid prolonged ballistic and static stretches that may result in pain or discomfort.

How long does it take to see results from stretching?

You can feel the difference in your flexibility and range of motion almost immediately after stretching. Regular practice can help improve joint pain and muscle conditions in the long run.

Stretching for seniors can help improve flexibility and reduce the risk of injury. Learn how to stretch safely by watching this helpful and informative video.

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Dr. Nathan KadlecekPT, DPT

   

Nathan Kadlecek, PT, DPT is a Columbia University-trained doctor of physical therapy who is passionate about improving healthcare for people by focusing on enhancing their quality of life. He specializes in musculoskeletal injuries, pain, and strength and conditioning. Dr. Kadlecek worked as a physical therapist for 6 years, started a PT/wellness business, and operated it for 4 years.more

Charushila BiswasHealth & Wellness Writer

 

Charushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 6 years, she has authored more than 400 articles on diet, lifestyle, exercises, healthy food, and fitness equipment. She strives to inform, educate, and motivate her readers via authentic, straightforward, and fact-checked information. After completing her master's in biotechnology from Vellore Institute of Technology,...more

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Ravi Teja Tadimalla is a senior editor and a published author. He has been in the digital media field for over eight years. He graduated from SRM University, Chennai, and has a Professional Certificate in Food, Nutrition & Research from Wageningen University. He has written over 300 articles about ingredients and their benefits for the skin, hair, and health. He...more

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Payal Karnik is a senior health and wellness writer and a Certified Health and Nutrition Life Coach. She is a biotechnology graduate from the University of Mumbai with a keen interest in writing and a natural curiosity for science. This formidable combination equips her with the knowledge to write research-backed health and wellness articles. She has also published a research...more