Stretching Exercises Seniors Can Easily Do
As we age, staying active becomes more important than ever for maintaining flexibility, balance, and overall health. Stretching is a gentle, low-impact way to improve mobility, reduce stiffness, and support daily movement. Best of all, many effective stretches can be done in the comfort of your home, either seated or standing — no fancy equipment needed.
Here are a few easy stretching exercises seniors in assisted living can safely incorporate into their routine:
1. Neck Stretch
This simple stretch helps relieve tension and increase range of motion in the neck and shoulders.
How to do it: Sit comfortably in a chair. Slowly tilt your head toward one shoulder, hold for 10–15 seconds, and then repeat on the other side. Do 2–3 repetitions on each side.
2. Shoulder Rolls
Great for loosening up tight shoulders and improving posture.
How to do it: Sit or stand with arms relaxed at your sides. Roll your shoulders forward in a circular motion 10 times, then reverse and roll backward 10 times.
3. Seated Forward Bend
This stretch targets the lower back and hamstrings and can be done from a sturdy chair.
How to do it: Sit near the edge of the chair with feet flat on the floor. Slowly bend forward from the waist, reaching your hands toward your toes. Hold for 15–20 seconds and return to an upright position. Repeat 2–3 times.
4. Ankle Circles
Helps maintain flexibility and blood flow in the ankles, which is important for balance and walking.
How to do it: While seated, lift one foot slightly off the ground and slowly rotate your ankle in circles — 10 times clockwise, then 10 times counterclockwise. Switch to the other foot.
5. Side Stretch
Stretches the muscles along the torso and spine, improving overall flexibility.
How to do it: Stand or sit with your arms at your sides. Raise one arm overhead and gently lean to the opposite side, keeping your hips and feet in place. Hold for 15 seconds and repeat on the other side.
Before starting any new exercise routine, seniors should talk with their healthcare provider — especially if they have a medical condition or mobility concerns. The goal is to stretch just enough to feel a gentle pull without any pain.
At MorningStar of Santa Fe senior living, we understand the importance of daily movement and flexibility for aging well. That’s why we incorporate safe, enjoyable wellness activities into our memory care programs, helping residents stay strong, engaged, and supported.
To learn more about how our senior housing in Santa Fe promotes physical and emotional well-being for seniors, please contact us or visit our website.