Many seniors want to improve their flexibility, but traditional flexibility exercises often require getting down on the floor. However, for those lacking the flexibility or strength to do so, this can pose a challenge.
Watch this video to learn 9 chair exercises for seniors to improve their flexibility from head to toe while comfortably seated in a chair. Once you learn the stretches, you should be able to complete the entire routine in just 10 minutes.
9 Chair Exercises For Seniors To Improve Flexibility
Many seniors don't like getting down on the floor to stretch. Sometimes it's due to knee pain when kneeling. At other times, it may be due to difficulty getting up from the floor.
In any event, if you'd like to improve your flexibility without having to get down on the floor to stretch, try these 9 chair exercises for seniors to improve your flexibility.
- Exercise 1: Head Turning Exercise
- Exercise 2: Overhead Reaching Stretch
- Exercise 3: Chest and Shoulder Stretch
- Exercise 4: Trunk Rotation Exercise
- Exercise 5: Lower Back Forward Bending Stretch
- Exercise 6: Lower Back Side-Bending Stretch
- Exercise 7: Hip Rotation Stretch (Piriformis Stretch)
- Exercise 8: Seated Hip Flexor Stretch
- Exercise 9: Hamstring and Calf Stretch / Sciatic Nerve Glide
Chair Exercise 1: Head Turning
Maintaining neck mobility is crucial for everyday activities like driving, as it allows you to check your mirrors and blind spots.
Start by imagining a rod passing through the top of your head.
The goal is to turn your neck around this imaginary rod.
Avoid upward and backward movements, which are common mistakes.
Instead, focus on turning your chin toward each shoulder in a slow and controlled manner.
This exercise promotes pure rotations, opening up the joint spaces in the back of your neck. Aim for five to ten repetitions on each side, ensuring a gentle and comfortable range of motion.
Chair Exercise 2: Overhead Reaching Stretch
Limited mobility in reaching overhead can hinder daily tasks like accessing high cabinets or storing items in closets.
To address this, sit upright with your palms facing inward and forearms parallel. Avoid flaring your elbows outward.
As you raise your arms, focus on raising your shoulder blades along with your arms, reaching as high as you can comfortably.
Hold the top position for five to ten seconds before lowering your arms. Repeat this stretch for five to ten repetitions, gradually increasing your range of motion.
Chair Exercise 3: Chest and Shoulder Stretch
This exercise targets the shoulders and upper back, offering relief from stiffness and limited mobility.
Sit with your lower back flat against the chair and position your arms in a goalpost shape. Rotate your wrists backward while keeping your chest lifted and lower back flat against the chair.
This static stretch should be maintained for 30 to 60 seconds.
By regularly performing this stretch, you can improve flexibility in your chest and shoulders, promoting better posture and less neck, shoulder, and upper back pain.
Chair Exercise 4: Trunk Rotation Exercise
The ability to twist well at the upper back is vital for maintaining a healthy spine and preventing lower back problems. That's because the structure of your upper back was designed to twist. Your lower back was NOT designed to twist.
Cross your arms and focus on twisting your shoulders while keeping your lower back flat against the chair.
This exercise should focus on allowing your chest and shoulders to rotate comfortably without rotating through your lower back.
Aim for five to ten repetitions in each direction in smooth and controlled movement.
Chair Exercise 5: Lower Back Forward Bending Stretch
If you experience lower back pain or have conditions like degenerative disc disease or spinal stenosis, this stretch can provide relief.
The this stretch opens up the joint spaces in your lower back. It also widens the spaces where the nerves exit your lumbar spine.
To do this stretch, sit in a chair and bend forward. Try to touch your toes or get as close as you can comfortably.
This is one of the best chair exercises for seniors to quickly relieve lower back pain. However, if you have limited hip mobility or a larger belly, you may need to spread your legs a little wider to allow a more comfortable and effective stretch.
Hold the stretch for 30 to 60 seconds in a static position, allowing the muscles and joints in your lower back to release tension.
Chair Exercise 6: Lower Back Side-Bending Stretch
This exercise focuses on stretching the side trunk muscles, particularly beneficial for individuals with one-sided lower back problems.
By performing this stretch, you can alleviate discomfort caused by muscle stiffness or spasms in the affected area.
Start by sitting in a chair with your elbow resting one elbow on your thigh.
With the opposite arm, reach up and over your body in a slightly forward direction.
This movement helps stretch the quadratus lumborum muscle, which runs from your rib cage to the top of your pelvis along the spine.
Be mindful of any pain and adjust the direction or intensity of the stretch if necessary. If you do have lower back pain on one side, it's best to stretch AWAY from the side of the pain.
Hold the stretch for 30 to 60 seconds on each side, allowing the muscles to gradually relax and lengthen.
Chair Exercise 7: Hip Rotation Stretch (Piriformis Stretch)
The hip rotators, including the piriformis muscle, play a crucial role in hip mobility.
Crossing one leg over the other, let the knee drop down to stretch the hip external rotators.
You should feel a stretch in the back of your hip / buttock. You may also feel a stretch in your inner thigh. However, you should NOT get groin pain during this stretch.
People with hip arthritis may get groin pain when doing this stretch, but make sure to limit your motion to a range where you don't get groin pain.
Aim for a comfortable stretch in the inner thigh and buttock area.
Hold the stretch for 30 to 60 seconds on each side.
Chair Exercise 8: Seated Hip Flexor Stretch
Tight hip flexor muscles (iliacus and psoas show above) can lead to lower back pain, particularly in seniors.
To stretch your hip flexors in a seated position, sit on a chair without armrests.
Hang one leg over the side edge of the chair as if you were kneeling on it, but don't actually put your knee on the ground.
You should feel a stretch in the front part of your hip and thigh.
This is an extremely important chair exercise for seniors with degenerative disc disease or spinal stenosis who have trouble walking for standing for long periods of time.
Hold this stretch for 30 to 60 seconds on each leg.
Learn 4 other hip flexor stretches here.
Chair Exercise 9: Hamstring and Calf Stretch/Sciatic Nerve Glide
The final stretch targets the hamstrings and calves while also promoting healthy sciatic nerve function.
While sitting in a chair, raise one leg in front of you and pull your toes back towards you. You should feel a stretch in the back of your hamstring and calf muscles. Then lower your leg and repeat.
This dynamic movement can be performed by gently moving your leg back and forth.
Alternatively, you can use a towel or stretching strap to assist in doing a static stretch.
Rest your heel on the floor and put the stretching strap around your foot.
Pull your toes pulled back toward you until you feel a stretch in your calf. Then lean your trunk forward keeping your spine straight until you feel a stretch in your hamstring.
This should be a comfortable stretch. Don't stretch to the point of pain.
Hold the stretch for 30 to 60 seconds per leg.
Conclusion
So that concludes the 9 chair exercises for seniors to improve flexibility.
By incorporating these nine stretches into your daily routine, you can enhance your overall flexibility, mobility, and quality of life.
Remember to perform each exercise in a comfortable range of motion. Don't push to the point of pain.
With regular practice, you'll see noticeable improvements in your ability to maintain an active, mobile, and healthy lifestyle as you age.
If you live in the St. Louis area and need further assistance to improve flexibility, decrease pain, get stronger, or improve your balance, we'd be happy to help you here at More 4 Life.
Just tap the button below to request an appointment with one of our specialist physical therapists.