12 Easy and Gentle Stretching Exercises for Seniors!

By Cristie Martyn May 14, 2021 in Fitness

Aging can take a significant toll and it can leave you tight when you stretch muscles, stiff joints, and aches and pains. However, the good news is that stretching is here to help you feel better.

As per some research, with the help of stretching, you can improve flexibility, promote balance, and reduce pain or stress. Furthermore, stretches can improve your posture and mobility and help you do daily activities without any hassle. Due to stretching, you will be able to enjoy more freedom, mobility, and flexibility.

If you’re in your fifties or more, you can deal with stress and improve your overall mood with the help of these stretching exercises for seniors.

Best Stretching Exercises for Seniors

Arm Opener

What it does: Help you stretch your arms, chest, and shoulders.

First of all, stand with your feet comfortably apart and flat on the floor of your room. Then, move your hands and interlace them just behind your tailbone. Ensure you keep the knuckles down.

Now, looking in the straight direction, with soft arms, gently get your arms up and as far as from your tailbone. Take deep breaths into and nicely stretch.

Hip Flexor Stretch

The hip flexor is one of the best exercises because we spend a lot of time sitting down. This exercise will shorten the hip flexor muscles. Stretching out your body and help you improve the posture, spine alignment, and maintenance of good walking or running stride.

Stretching Exercises for Seniors

How to do this stretch:

  • First, kneel on the floor with both knees. Keep mat to avoid injuries.
  • Now, step your right foot in the forwarding direction and keep it flat on the surface.
  • Doing this will make your knee go in 90-degree, while the left shin will be on the floor behind you with a stretched foot.
  • Get your body down while keeping both hands on one of your knees.
  • Now, move your right foot in the forwarding direction as it will increase the stretch.
  • Maintain this position as it will engage your Maintain an upright body position, and engage your ab muscles.
  • You will feel the stretch on your body areas like your left hip, left quad, and maybe your right hamstring.
  • Now, hold this position for at least 15 to 30 seconds and then switch legs.
  • To go long in this stretch, take deep breaths and relax while exhaling every time.

Read More : 15 Minute Morning Yoga Routine To Start Your Day Fresh

Dynamic Stretching

This stretching is designed to stretch a selected group of muscles in your body.

It will mimic real-world movements and stretch your muscles simultaneously. This is one of the best stretching exercises for seniors to pump blood in body.

Chin Drop

What it does: Help you stretch your neck and shoulders.

Get ready: Get your arms in front of you with elbows touching each other and palms facing you.

First of all, Put your palms on top of your head, use the weight of your arms, and drop your chin down to where you feel a nice stretch.  Now, you will have to take deep five breaths as it will release any unnecessary tension.

Calf Stretch

If you feel like you have tight back angles, then this is the best exercise for you. Tight ankles will make it hard for you to squat down and lose your balance.

To deal with this situation, calf stretch is the perfect exercise for you as it will deal with the calf tightness, and you can do this exercise against a wall.

How to do this stretch:

  • Start by standing in a position where your face is in front of the wall. Then place your hands on the wall.
  • Now, put one leg behind you with a straight knee and keep the other leg in front.
  • Ensure you keep your hips and feet in a forwarding position while keeping both heels down.
  • Now, lean toward the wall until you feel like your lower back leg is fully stretched and positioned in front of the hip.
  • Hold this position for 30 seconds, and then repeat this three times per side.

Neck Side Stretching

Simple yet super effective – this morning exercise is one of the favorite Stretching Exercises for Seniors.

With the help of this exercise, any tension present in the neck will be freed up, and you will feel the pain vanishing slowly.

Stretching Exercises for Seniors

  • First of all, sit in a chair.
  • Now, lean your head to one side and then to the next to warm up your neck muscles.
  • Then, lift your right arm above your head and rest your left palm gently.
  • Slowly, pull your head in the right direction.
  • Hold it there for 20 to 30 seconds, then repeat for the left side.

Read More : Chair Yoga Poses For Seniors To Support Mobility

Back Stretching

If you want greater mobility at the age of 50, this back stretching exercise will help your spine. As it is dynamic, it will get your blood flowing.

  • First, begin with standing tall and hand on your hips
  • Now, go backward and look towards the ceiling. Count three seconds and return in a standing position
  • Repeat 15 times

Seated Spinal Stretching

As soon as you hit your 50s, you will lose spine mobility by 25 percent in flexion, 33 per cent in lateral flexion, and up to 50 per cent in extension. This would cause you pain, joint wear and tear, loss of muscle optimization, challenged mobility, and the risk of an unbalanced walk. Hence, spine stretches are essential for seniors.

Stretching Exercises for Seniors

How to do this stretch:

  • First, start with a seated position and cup your knees with the palms and create traction.
  • Now, round through your spine and get your chin toward your throat. Ensure you do not float towards your chest. Then, go back toward the back of your “sit” bones.
  • Then, you will try to stretch, lengthen, and widen your back in every direction, side-to-side, head-to-tail, and in a diagonal or spiral movement.
  • Return to sitting position
  • Now, make an arch with your spine and release your shoulders to lift the sternum. Keep your face thoroughly in the upward direction.
  • Return into upright sitting and repeat it again

Hippie Stretch

What it does: It Will help you balance your hips, stretch your legs’ hamstrings, and put healthy pressure on the lower back.

Get ready: Keep your feet together and flat on the ground.

Start with slowly bending forward from your waist and walk your hands down your legs. Then, band one knee and the other one straight. Then let your head down and release all your tension. Stretch each side for at least 15 seconds.

Read More: Home Workout For Seniors – Best And Simple Exercises To Try

Ankle Circles

If you have stiff or weak ankles, balancing will be a vast and challenging task. When you stretch, you will gain greater flexibility, giving you greater flexibility here and defence against falls and stumbles.

  • First, get comfortable in a robust chair and sit up tall
  • Now, get your right leg out in front and keep the other on the floor
  • Then, rotate your right ankle, 10 in CW and 10 in AKW rotation
  • Now, lower your leg and repeat for the second one

Quad Pull

What it does: It will affect your thighs and enhance your flexibility.

Stretching Exercises for Seniors

Get ready:  Keep your feet together and arms sideways. First, put your right hand on a wall for support, balance your right leg, and bend your left knee. Bring up your left foot until you can grab the ankle with your left hand. Make sure you make a straight line from the top of your tailbone. Count to five breaths and keep your chest lifted. switch sides.

Final Words

As you can see from the exercises, the benefits of stretching are enormous. If you are looking to gain more independence and control over your body, you know these exercises will help your cause. Make these Stretching Exercises for Seniors a daily routine of your life or you can try to enroll in an exercise program.  Keep in mind that flexibility is more essential for you in your 50s than in your 20s or 30s. Hence, regain flexibility at the age of 50 with these great exercises.


Cristie Martyn

12 articles by Cristie Martyn | View Author Profile

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