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Older person sitting down touching her toes in a leg stretch

Simple & Safe Stretches for Seniors


The many benefits of stretching only become more important as muscles age and joints stiffen. If you or a senior loved one is looking to improve mobility, decrease joint pain, and improve circulation, stretching should become part of your daily routine. Some stretches may seem complicated and even overwhelming, but we have compiled our favorite senior-friendly stretches to target your entire body and keep you safe in the process.

Neck Stretch

In this stretch, you will move your head forward, back, right, and left to target the muscles on each side of your neck. Start by facing forward with your shoulders square and return to this position after each stretch. First, slowly lift your chin and tilt your head back until you feel the stretch in the front of your neck. Hold this position for 10 seconds. Next, lower your chin to your chest until you feel the stretch in the back of your neck, and hold for 10 seconds. Then, slowly tilt your head to the right until you feel the stretch in the left side of your neck, and hold for 10 seconds. Finally, repeat to the left. Repeat the stretches in each of the four directions as many times as you feel comfortable.

Side Stretch

This stretch will target the sides of your torso and help stretch your lower back. Start from a standing position with your feet shoulder-width apart, or a seated position with your body away from the back of the chair. Raise your arms over your head and slowly lean your upper body to the right until you feel stretching on your left side. Hold for 10 seconds and return to center. Repeat this stretch by leaning to the left, holding for 10 seconds, and returning to center. Again, complete both sides as many times as you prefer.

Calf Stretch

The calf stretch will help with aching muscles in your lower legs. From a standing position, place your right foot slightly in front of your body. With your hands on your hips, slowly bend your right knee until you feel your left calf stretching. Hold the stretch for 10 seconds and return to center. Repeat with your left foot in front of you to stretch your right calf. For a seated calf stretch, use a towel and loop it around the ball of your foot. With your leg straight, gently pull back on the towel so that your toes come toward you until you feel your calf stretching.

At Careage Senior Living, we understand the importance of keeping it simple and easy. All of these stretches can be done in the comfort of your home, without equipment, and without the need to get up and down from the floor. With very little fuss, you can improve your quality of life and feel better every day. If you are interested in learning more helpful tips or about senior living, be sure to look for more articles in our blog.


Exceptional Care, Lifestyles & Housing for Seniors