If you’ve been dealing with aches and stiff joints from aging, you might wonder if regaining flexibility as a senior is possible. Thankfully, we have good news for you—improving flexibility, posture, and balance is possible at any age. Stretching is one of the most important types of movement we can do throughout our lives.

Stretches fall into two categories:

1. Dynamic
2. Static

Dynamic stretches use a range of motion to “warm up” the muscles. Static stretches involve holding a pose for a short amount of time. It’s very important to warm up properly before doing static stretches! We recommend these dynamic movements for warm-up.

Another great dynamic way to warm up is exercises with stretch bands; for seniors, these provide many options. These stretchy, lightweight bands are inexpensive, portable, and surprisingly versatile. We recommend this resistance band workout from Silver Sneakers.

The Benefits of Stretching Exercises for Seniors

If you’re still not sold on stretching as a form of exercise, let us convince you! Beyond improving flexibility, stretching has many benefits for the entire body and mind. Stretching can also improve balance, mobility, posture, and strength, all of which help to prevent falls. Some more benefits include:

• Pain reduction
• Increase in blood flow
• Increase in energy

These physical benefits also have an impact on mental health and quality of life. It is easier to complete your daily routine, socialize, and take care of yourself when your body feels better. A 12-month study on a ”stretch and flex” program published in the Journal of Gerontology demonstrates this. The study reported that older adults showed positive changes in several key areas like self-efficacy, perceived functioning, and well-being.

5 Stretching Exercises for Seniors

We always recommend practicing caution and consulting your doctor before starting a new exercise program. Also, always breathe through your stretches!

Once you’re ready to go, these moves are an accessible way to start stretching. We have adapted five no equipment stretches for you to try. To see the stretching exercises for seniors with pictures, visit Medical News Today.

1. Back Stretch

• Sit in a chair with arms
• Place your feet flat on the floor
• Place your left hand towards the back of the left arm of the chair, with your elbow up at a right angle
• Put your right hand on your left knee
• Gently twist to the left as far as you are comfortable
• Hold for 10-30 seconds, relaxing and breathing deeply
• Switch sides

2. Inner Thigh Stretch

• Lie down on your back
• Bend your knees and place your feet flat on the floor
• Keep your arms at your sides, with your palms facing down
• Slowly rotate your right hip, keeping your knee bent and lowering it to the floor
• Hold for 10-30 seconds, relaxing and breathing deeply
• Switch sides

3. Ankle Stretch

• Sit at the front of a sturdy chair
• Place your legs straight in front of you, with heels touching the floor and toes pointing up
• Gently rotate your left ankle to the floor as far as you are comfortable
• Hold for 10-30 seconds, relaxing and breathing deeply
• Switch sides

4. Hamstring Stretch

• Lie down on your back with your arms and legs flat on the floor
• Bend your right knee, placing your foot flat on the floor
• Slowly bring your left leg up, keeping it as straight as possible
• Hold your leg behind the calf muscle and pull as far as you are comfortable
• Hold for 10-30 seconds, relaxing and breathing deeply
• Switch sides

5. Neck Stretch

• Relax your shoulders, looking straight ahead
• Slowly drop your head forward as far as you are comfortable
• Hold for 10-30 seconds, relaxing and breathing deeply
• Return to the starting position
• Repeat, dropping your head to your right shoulder this time
• Return to the starting position
• Repeat, dropping your head to your left shoulder
• Return to the starting position

The Best Stretching Exercises for Seniors

Regardless of age, stretching should always feel comfortable and should not cause pain. The best stretching exercises for you are those you can complete comfortably with your doctor’s approval.

Stretching is just one aspect of the resident experience here at The Moments. We are intentional about every part of our community, and that includes movement! We offer daily opportunities for stretching, exercise, activities, and outings.

Learn more about our Memory Care services.