Gentle Flexibility Exercises for Adults 65+

Flexibility helps keep your body moving comfortably and safely.
As we age, muscles and joints can become stiff — which may increase the risk of pain, poor posture, and falls.

Simple stretching can help:

✔ Improve balance
✔ Reduce stiffness
✔ Make daily tasks easier
✔ Support joint health
✔ Reduce risk of injury

You don’t need special equipment — just a sturdy chair and a few minutes a day.

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Safety First

Before starting:

• Move slowly and gently
• Stretch only to mild tension — never pain
• Breathe normally (don’t hold your breath)
• Use a chair or wall for support when needed
• Always consult with your healthcare provider first before starting any new exercises

Try stretching 3–5 days per week

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Seated Neck Stretch

Good for: Neck stiffness & posture

1. Sit upright in a chair
2. Slowly tilt your head toward your right shoulder
3. Hold for 5–10 seconds
4. Return to center
5. Repeat on the left side

Optional:

• Look down toward your chest
• Then gently look upward

Repeat 3 times each direction

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Shoulder Stretch

Good for: Upper body movement

1. Sit or stand tall
2. Bring one arm across your chest
3. Use your other hand to gently support it
4. Hold for 10 seconds

Switch arms
Repeat 3 times

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Chest Opener

Good for: Posture & breathing

1. Sit upright near the edge of your chair
2. Gently bring your arms behind you
3. Open your chest and squeeze shoulder blades slightly
4. Hold for 10 seconds

Repeat 3 times

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Upper Back Stretch

Good for: Tension relief

1. Raise one arm overhead
2. Bend the elbow and reach behind your head
3. Use the opposite hand to gently support the elbow
4. Hold for 10 seconds

Switch arms
Repeat 3 times

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Standing Hamstring Stretch

Good for: Lower back & leg flexibility

1. Stand behind a chair
2. Hold the chair for support
3. Step one foot slightly forward
4. Keep your back straight
5. Lean forward from your hips

Hold 10 seconds
Switch legs
Repeat 3 times

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Calf Stretch

Good for: Walking stability

1. Stand facing a wall
2. Place hands on wall
3. Step one foot back
4. Keep back leg straight and heel on floor
5. Bend front knee slightly

Hold 10 seconds
Switch legs
Repeat 3 times

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Gentle Ankle Stretch

Good for: Balance & fall prevention

1. Sit in a chair
2. Lift one foot slightly off the floor
3. Slowly rotate your ankle in circles

5 circles each direction
Switch feet

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How Often Should I Stretch?

Try:

✔ After a walk
✔ After light activity
✔ During TV time
✔ Before bed

Even 5–10 minutes daily can help maintain mobility.

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When to Stop

Stop stretching and speak with your healthcare provider if you notice:

• Sharp pain
• Dizziness
• Joint swelling
• New weakness
• Tingling or numbness
• Always ask your healthcare provider for specific advice on when to call to report symptoms, and when to seek urgent/emergency care.  

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Benefits Over Time

With regular stretching you may notice:

✔ Easier movement
✔ Less stiffness
✔ Better posture
✔ Improved balance
✔ More confidence walking

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Medical Disclaimer

This resource is for educational purposes only and is not intended to replace medical advice, diagnosis, or treatment. Always consult your healthcare provider before beginning any new exercise program, especially if you have chronic conditions, recent surgery, joint problems, balance concerns, or a history of falls. Stop any exercise that causes pain, dizziness, or discomfort and seek medical guidance as needed. Call 911 if you are experiencing a medical emergency.

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Sources:

• https://professional.diabetes.org/sites/dpro/files/2023-12/sci_2020_lwt2_exercises_8_5x11_final_singles.pdf