Daily Stretches for Seniors: Top 3 Exercises You Should Do Every Day

3 Daily Stretches for Seniors

Maintaining flexibility is important at any age, but it becomes especially important as you age.

Fortunately though, maintaining flexibility doesn't have to take a lot of time.

Try the following 3 daily stretches for seniors to improve your mobility and feel younger.

Stretch 1: Standing Hip Flexor Stretch

The standing hip flexor stretch is an essential exercise that targets both your hip flexors and calves simultaneously.

It’s functional and mimics the movements involved in walking, making it particularly relevant for daily life.

How to Perform:

• Take a step forward with one leg, keeping the other leg behind you.
• Roll your pelvis under to avoid excessive back arch and keep your spine neutral.
• Squeeze your glutes to push your hips forward while keeping your back heel on the floor.
• You should feel a stretch in both the front of the hip and the back of the calf.

If you find one area tighter than the other, focus on either the hip flexor or the calf individually.

Hold this stretch for 1-2 minutes for the best results.

Stretch 2: Child’s Pose Variations

The child’s pose is the opposite of the standing hip flexor stretch, targeting hip flexion, knee flexion, and ankle plantarflexion. It also provides an excellent stretch for your lower and upper back.

How to Perform:

• Kneel on the floor (or a bed if it’s more comfortable) with your hips bent and your arms extended forward.
• If your knees are sore, place a cushion underneath them for support.
• Shift your hips back and stretch your arms forward to feel the stretch in your back and hips.
• Experiment with variations, such as keeping your lower back straight to target the hips or rounding it to stretch the lower back.

This stretch is particularly beneficial for those with tight hips and/or spinal stenosis.

Hold each variation for 1-2 minutes, adjusting for comfort.

Stretch 3: Wall Chest Opener

Modern lifestyles often lead to tight chest muscles and rounded shoulders. The wall chest opener helps combat these issues, improving posture and flexibility in the upper body.

How to Perform:

• Stand against a wall with your lower back flattened against it.
• Raise your arms to form a goalpost shape, with elbows bent at 90 degrees.
• Gently press your arms and shoulders back toward the wall, keeping your lower back flat.
• Hold this position for 1 minute, taking breaks as needed.

This stretch improves flexibility in the chest, shoulders, and upper back while encouraging proper spinal alignment.

Bonus: Best Strengthening Exercise for Seniors

Stretching is essential, but so is strengthening.

If I had to choose one strengthening exercise for seniors, it would be the squat.

Squats are highly effective for building leg strength and maintaining mobility.

To learn how to perform squats without back or knee pain, check out this post.