Gentle Movements to Improve Flexibility, Balance, and Comfort
This article contains reasons why, examples of standing and seated exercises, and links to free videos on the web to help you put together your own stretching regimen.
This simple 10-minute routine can be done once or twice a day. It focuses on the areas that most commonly become tight with age: the neck, shoulders, back, hips, and legs.
General guidelines
- Move slowly and gently
- Stretch only to the point of mild tension, never pain
- Breathe normally—do not hold your breath
- Use a chair or wall for balance if needed
Minute 0–1: Deep Breathing & Posture Reset
Sit or stand tall with feet flat on the floor
Inhale through your nose for 4 seconds
Exhale slowly through your mouth for 6 seconds
Repeat 3–4 times
Benefit: Calms the nervous system and prepares muscles to stretch.
Minute 1–2: Neck Mobility
Slowly tilt your head to the right (ear toward shoulder)
Hold for 10 seconds, then switch sides
Gently look down toward your chest for 10 seconds
Return to center
Benefit: Reduces neck stiffness and tension headaches.
Minute 2–3: Shoulder Rolls
Lift shoulders toward your ears
Roll them back and down in a slow circle
Repeat 5 times
Reverse direction for 5 more
Benefit: Improves shoulder mobility and posture.
Minute 3–4: Arm & Chest Stretch
Extend both arms out to the sides at shoulder height
Gently pull arms back to open the chest
Hold for 15 seconds
Relax and repeat once
Benefit: Counteracts rounded shoulders and improves breathing.
Minute 4–5: Upper Back Stretch
Interlace fingers in front of you
Gently push hands forward while rounding the upper back
Hold for 15 seconds
Benefit: Relieves upper back tightness from sitting.
Minute 5–6: Seated or Standing Side Stretch
Raise one arm overhead
Gently lean to the opposite side
Hold for 10 seconds
Switch sides
Benefit: Improves spinal flexibility and reduces side stiffness.
Minute 6–7: Hip & Lower Back Stretch
Sit tall
Place right ankle on left shin (or simply cross legs if needed)
Lean forward slightly until you feel a stretch
Hold 10–15 seconds
Switch sides
Benefit: Loosens hips and eases lower back discomfort.
Minute 7–8: Hamstring Stretch
Sit at the edge of a chair
Extend one leg forward with heel on floor
Lean forward slightly with straight back
Hold for 15 seconds
Switch legs
Benefit: Improves walking comfort and knee mobility.
Minute 8–9: Calf & Ankle Stretch
While seated, extend one leg
Flex foot toward you, then point toes away
Repeat 5 times per foot
Benefit: Improves circulation and balance.
Minute 9–10: Gentle Full-Body Reset
Roll shoulders gently
Shake out arms and legs lightly
Take two slow, deep breaths
Benefit: Leaves the body relaxed and refreshed.
Chair-Based Stretching Guide for Seniors
Safe, Seated Stretches for Limited Mobility
This routine is ideal for seniors who prefer or need to remain seated. Use a sturdy chair with no wheels.
1. Seated Posture Check
Sit with feet flat on the floor
Spine tall, shoulders relaxed
Purpose: Creates a safe, stable foundation.
2. Neck Side Stretch
Gently tilt head to one side
Hold for 10 seconds
Switch sides
Helps: Neck stiffness and tension.
3. Seated Shoulder Shrugs
Lift shoulders toward ears
Lower them slowly
Repeat 5 times
Helps: Shoulder mobility and circulation.
4. Arm Reach Stretch
Raise one arm overhead
Reach toward the ceiling
Hold for 10 seconds
Switch arms
Helps: Shoulder and upper body flexibility.
5. Seated Upper Back Stretch
Extend arms forward
Round upper back slightly
Hold for 10–15 seconds
Helps: Relieves upper back tightness.
6. Seated Torso Twist
Place one hand on opposite knee
Gently twist torso
Hold for 10 seconds
Switch sides
Helps: Spinal mobility and digestion.
7. Seated Leg Extension
Extend one leg straight
Hold for 5 seconds
Lower and switch legs
Repeat 5 times each side
Helps: Strengthens legs and improves circulation.
8. Ankle Circles
Lift one foot slightly off floor
Rotate ankle clockwise 5 times
Reverse direction
Switch feet
Helps: Reduces swelling and improves balance.
9. Seated Forward Stretch
Place hands on thighs
Lean forward slightly
Hold for 10 seconds
Helps: Lower back and hip flexibility.
10. Relaxation Breathing
Inhale slowly through the nose
Exhale through the mouth
Repeat 3 times
Helps: Reduces stress and promotes calm.
Safety Reminder
Always stop if you feel pain, dizziness, or shortness of breath. Seniors with medical conditions or recent surgeries should consult a healthcare provider before beginning a new routine.
Free Websites with “How-To” Stretching Videos
Senior-Friendly & Beginner-Appropriate Resources
These websites offer free stretching videos that clearly show how to do each stretch. Many include chair-based and gentle routines, making them ideal for senior citizens.
YouTube (Free Stretching Video Library)
YouTube is one of the best free resources for guided stretching. Videos can be paused, replayed, and followed at your own pace.
Senior-Focused & Gentle Stretching Videos
Stretching for Very Stiff Seniors (Over 60)
stretching for very stiff over 60
Stretching for Very Stiff over 60 If you are older and/or very stiff then do your body a favour and follow along with me in this gentle and enjoyable stretching routine. It is quality time looking after yourself. Feel your best everyday. It’s never too late to start stretching. Enjoy.
Stretching Exercises for Beginners & Seniors
Stretching Exercises for Beginners & Seniors // Standing & Seated Workout for Flexibility & Mobility
Feel better and relieve tension in this full body stretching routine! I will walk you through gentle exercises that will help you gain flexibility, improve your posture and relieve stress. You will feel better, as well as rested and rejuvenated after doing this workout.
Seated Stretching Routine (Chair-Based)
🪑 Gentle Stretching Routine 100% Seated for Older Adults | Mariana Quevedo
Here’s a gentle stretching and chair yoga routine designed for older adults. These exercises will help you relax and feel calm while stretching your entire body. I’m Mariana Quevedo, a physical therapist-welcome to my channel, and thank you for subscribing!
7-Minute Stretching Routine for Seniors
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Maintaining flexibility and mobility is crucial for seniors to stay active and healthy. In this video, we’ll show you 5 gentle and easy stretches that every senior should do every day to improve their flexibility, balance, and overall well-being.
5-Minute Morning Stretch for Seniors
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Start your day feeling rejuvenated and limber with this 5-minute morning stretch routine designed specifically for seniors. In just a few minutes, you can enhance flexibility, improve circulation, and set a positive tone for the day ahead. This gentle routine is easy on the joints and promotes overall well-being.
Beginner & All-Ages Stretching Videos (Easy to Follow)
8-Minute Stretching Routine for Stiff Beginners
8 Minute Stretching Routine For People Who AREN’T Flexible!
Follow-along total-body stretching routine to decrease tightness and improve flexibility! Dr Jared Beckstrand leads you through 8 minutes of stretching exercises that are perfect for beginners, after a workout, or if you generally feel “tight” or “stiff”!
10-Minute Full Body Stretch (Flexibility & Mobility)
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10 Min Full Body Stretch | Daily Routine for Flexibility & Mobility take your spine through its full range of motion with this gentle daily stretch.
10-Minute Stretching Workout at Home
10 Minute Stretch Workout at Home – Full Body Stretching Exercises!
⭐️ This 10 minute stretch workout at home is perfect for anyone wanting full body stretching exercises! You can use these stretches for flexibility, pain, injury prevention or as a warm up or cool down for your workout. As a physical therapist, Jessica knows the best stretch workout for your body and you will love this 10 minute flexibility routine!
Stretching & Flexibility Playlist (Multiple Videos)
Stretching Exercises for Older Adults
Try these stretching exercises to improve your flexibility!
AARP (American Association of Retired Persons)
AARP offers professionally produced, senior-specific stretching and mobility videos at no cost.
10-Minute Stretch & Tone Workout
10-Minute Stretch and Tone Workout With Denise Austin
Try this easy stretch and tone workout with fitness expert Denise Austin to increase your flexibility and strengthen your muscles in your own home.
10-Minute Balance & Stretch Workout
10-Minute Balance and Stretch Workout
Enjoy a guided combination workout, with exercises featured in AARP’s book “The Whole Body Reset.”
More fitness and stretching videos can be found here:
https://www.aarp.org/health/healthy-living/info-2020/workout-videos.html
Sit and Be Fit (PBS)
Sit and Be Fit is a long-running PBS fitness program designed specifically for older adults and those with limited mobility.
Sit and Be Fit Official Information
Chair Exercises & Fitness Workout Programs for Seniors – Sit and Be Fit
Sit and Be Fit brings easy chair exercises for seniors that strengthen both body and mind. Join our streaming club for 24×7 access to chair exercises!
Sit and Be Fit Episodes on YouTube
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Helpful Tip for Seniors
To make daily stretching easier:
Bookmark your favorite videos
Create a YouTube playlist called “Daily Senior Stretching”
Choose one 5–10 minute routine and repeat it daily
Consistency matters more than intensity.