Stretch Exercises for Seniors

No matter your age, stretching is essential. These stretch exercises for seniors are targeted at people 60 and above and will help you maintain flexibility as you get older. You’re only as old as you feel you are, and these stretching exercises will make you feel years younger!

Why is flexibility important?

Flexibility is important to everybody – not just yogis and gymnasts! As you get older, you may start to find that your movements become hindered by restricted flexibility. 

This can affect you anywhere in your body, and in many places, it can cause your entire mobility to be affected.

Prevention is much better than cure, so it’s a great idea to start working on your flexibility at any age. If you are over 60, these stretch exercises for seniors are a fantastic place to start.

Best Stretch Exercises for Seniors

Neck Stretches

Your neck is one of the most important parts of your body – it holds your head and brain up, after all! It is also a place where people commonly feel pain and tension. This gentle stretch should help with any unpleasant feeling.

1. Sit on a chair or position yourself cross-legged on the floor.
2. Move your chin down to your chest.
3. If you want a deeper stretch, gently apply some pressure to the back of your head with your hands. Hold for the desired amount of time.
4. Move your left ear slowly toward your left shoulder. Hold for the same amount of time.
5. Repeat on the right side.
6. Move your head back to center position.

Tricep Stretches

This move is great for improving upper body flexibility and protecting your arms against injury.

1. Stand or sit tall in a chair.
2. Move your left hand behind your head and touch your right shoulder. Your arm should make a triangle shape.
3. Apply some pressure to your left elbow with your right hand. You should feel a stretch in your tricep.
4. Hold the position for around 10 seconds.
5. Repeat on the other side.

Upper Back and Shoulder Stretch

If you spend a lot of your time sitting down, this upper back and shoulder stretch should help you avoid any pain in this area.

1. Stand tall and reach both hands behind you. Interlace your fingers to make a fist.
2. Move your hands slowly away from your back to whatever position feels comfortable for you.
3. Hold this for 10-30 seconds.

Back Stretch

This back stretch is a seated toe touch – it’s easy to do in a chair.

1. Sit tall in your chair. Put your palms on your thighs.
2. Slowly move your hands down towards your toes. As you do, pull your torso down simultaneously.
3. Once you reach your ankles, hold the position for the desired amount of seconds.
4. Move back up to a seated position.

Spine Twists

Twisting your spine is a great way to ensure that you stay flexible in your torso and hips. Make sure that this move feels comfortable – if you do experience back pain, stop immediately.

1. Sit tall on a chair and cross your arms, placing one palm on each shoulder.
2. Move your torso slowly to one side. Try not to move the rest of your body while doing so.
3. Hold the twist for a few seconds.
4. Return to center, and then repeat the twist on the opposite side.

Quadricep Stretch

You use your quadriceps every day, whether you’re exercising or just walking around. This easy quadricep stretch will help to protect them against injury.

1. Stand tall and move your left ankle up towards your glutes. You may want to stand near a wall or by a chair that you can rest your right hand on if needed.
2. Hold your ankle with your left hand. Stay in this position for 15-30 seconds.
3. Then, repeat on the other side.

It’s pretty common to not be able to reach your foot in this pose. If you are struggling, don’t worry – you can use some kind of yoga strap or band to get the desired stretch. These booty bands are for resistance exercises, but they work well for stretching support too.

How many seconds should I hold each stretch?

This is generally up to you. Most of the stretches listed here are best for around 10 seconds, but you could build up to 30 seconds or even longer. Some stretches can be held for even longer – up to 2 minutes if you can!

If a stretch feels particularly nice and not at all uncomfortable or painful, then feel free to hold the pose for around 60 seconds initially, building up to longer.

How often should I stretch?

Unless the doctor has told you that you need to limit stretching, you can do these moves as much as you like! People who do no other forms of exercise often like to start with stretching 2-3 days a week at first and build it up from there. A good goal is to try to stretch a little – 20 minutes or so – every day.

Stretching is a vital part of anybody’s workout routine, and it’s something that you should continue doing as you get older to protect yourself against injury. These easy stretching exercises for seniors will help you stay strong, flexible, and healthy!