Seniors’ Stretching Exercises for Pain & Mobility

Expert Reviewer: Kellee Grimes, MBA, RN, BSN
Director of Human Resources, Mutual of Omaha

Summary: Discover the benefits of stretching exercises for seniors, featuring examples, tips to get started and advice on building a consistent routine for improved well-being. 

As we age, our bodies naturally lose some of the flexibility and mobility we once took for granted. Tasks such as reaching high shelves, tying shoelaces or simply getting up from a chair can become difficult due to joint stiffness and muscle tightness.

However, we can wrestle back control and improve our mobility by incorporating stretching exercises into our daily routine. Stretching exercises can also make a big difference in reducing discomfort and enhancing the quality of life among older adults. Moreover, stretching is a low-impact and accessible solution for pain relief for the elderly. Before beginning any new stretching or flexibility routines, it’s advisable to check with your physician to ensure they’re appropriate for you.

Why stretching exercises are important for seniors

Stretching exercises help seniors maintain and improve their balance, range of motion and circulation, all of which tend to decline as we age. Stretching can also help reduce the risk of slips, trips and falls in the winter by improving your balance, flexibility and mobility in icy conditions.

Stretching exercises are beneficial in managing conditions such as arthritis and sciatica. According to the National Institute on Aging, regular flexibility workouts can help reduce stiffness, improve posture, and decrease chronic pain, especially in your lower back, hips and shoulders.¹

As per research published in the Journal of Gerontology, regular stretching reduces musculoskeletal pain and improves function in older adults with osteoarthritis and chronic back issues.²

Stretching exercises can alleviate pain by boosting circulation, reducing inflammation and improving posture, offering relief without relying solely on medication.

Tips before starting stretching exercises

As mentioned, it’s important to consult your physician before you start any new stretching exercises or flexibility workouts, especially if you suffer from a chronic condition or injury.

Here are some tips to ensure your stretching exercises are safe and effective, helping you age more gracefully while giving you the confidence that you’re taking the right steps for your health:

• Warm up first. Light activity, such as walking, helps trim your waistline and get your blood flowing, while gentle arm swings can further boost circulation.
• Stretch slowly and breathe deeply. The goal is to feel tension, but not pain in your muscles.
• Don’t bounce. This can tighten your muscles and increase your risk of injury.
• Use supports. Chairs or walls can help with your balance during standing stretches.
• Be consistent. Aim to do your stretching exercises at least two or three times per week.

Best stretching exercises for seniors

Here are several stretching exercises designed to help improve flexibility and ease stiffness. You can easily do these in the comfort of your home with minimal equipment.

1. Neck and shoulder rolls

• Sit or stand upright.
• Gently roll your shoulders backward in a circular motion, then forward.
• Tilt your head slowly from side to side, then forward and back.
• Repeat 5-10 times.

Here’s a video that demonstrates neck and shoulder rolls.

2. Seated spinal twist

• Sit tall in a chair with your feet flat on the floor.
• Place your right hand on the outside of your left thigh.
• Gently twist your upper body to the left, looking over your shoulder.
• Hold for 15-30 seconds.
• Repeat on the other side.

Watch this video on how to perform a seated spinal twist.

3. Chest opener stretch

• Stand or sit with your arms extended behind you, hands clasped.
• Gently pull your shoulders back and lift your chest.
• Hold for 20–30 seconds. Take deep breaths.

Here’s what a chest opener stretch looks like.

4. Hamstring stretch

• Try this easy hamstring exercise: Sit on the edge of a chair, extend one leg straight with the heel on the floor.
• Keep your back straight and gently lean forward from the hips.
• Hold for 20–30 seconds.
• Switch legs.

This video shows you how to do a hamstring stretch.

5. Ankle circles and toe flexes

• While seated, lift one foot slightly off the ground.
• Slowly rotate your ankle in circles, 10 times each direction.
• Point and flex your toes 10–15 times.
• Repeat with the other foot.

Watch this video to see ankle circles and toe flex exercises.

6. Standing calf stretch

• Stand facing a wall, hands resting on it.
• Step one leg back, keeping it straight with the heel flat on the floor.
• Bend your front knee slightly and feel a stretch in your back calf.
• Hold for 20–30 seconds.
• Switch legs.

This video shows how to do a standing calf stretch.

Practice daily flexibility workouts

You don’t need an hour-long flexibility workout to experience its benefits. Daily stretching exercises of 10-15 minutes can be enough to improve your mobility and comfort.

Create a routine by grouping three to four of the stretches mentioned above and performing each once or twice every day. Over time, you may notice it’s easier to move, sit, stand and even sleep more comfortably.

Stretching exercises can make all the difference

Incorporating simple stretching exercises into your daily routine can lead to noticeable improvements in your flexibility, mobility and overall comfort. To further enhance your mobility, consider senior mobility tips such as gentle walking, leg lifts, seated marches and balance exercises to improve coordination and help to prevent falls.

These movements improve balance and range of motion while providing some pain relief for the elderly dealing with joint stiffness or chronic conditions.

At every stage of life, Mutual of Omaha is committed to supporting your health and well-being. Explore fitness tips, workouts, and nutrition guides from Mutual of Omaha to stay active, improve mobility and achieve your fitness goals.

Frequently Asked Questions

What time of day is best for seniors to do stretching exercises?

Many seniors find that mornings are the ideal time to do stretching exercises. Stretching first thing in the morning can help loosen stiff joints, get your blood flowing, and set a positive tone for the day. Stretching in the evening before bed can also help relax your body and reduce tension, making it easier to sleep.

Are there stretching exercises seniors should avoid?

Not all stretching exercises are suitable for seniors, especially those with limited mobility, balance issues or certain health conditions. Movements that involve deep backbends, bouncing, or extreme twisting should generally be avoided. Stretches that require lying flat on the floor or standing on one leg without support may also be unsafe. It’s recommended that you always consult with your physician prior to starting a new fitness routine.

Can stretching exercises help with sleep quality in older adults?

Yes, stretching exercises can help improve sleep quality in older adults. Gentle stretching before bed helps relax tense muscles, ease joint stiffness and calm the nervous system. This can make it easier to fall asleep and, more importantly, help you stay asleep. Stretching exercises also encourage deeper breathing and a slower heart rate, signaling to the body that it’s time to wind down.

Footnotes:

1. National Institute on Aging, Three Types of Exercise Can Improve Your Health and Physical Ability, January 2025
2. Journal of Aging Research, Flexibility Training and Functional Ability in Older Adults: A Systematic Review</li>

Expertly Reviewed by: Kellee Grimes, MBA, RN, BSN

Director of Human Resources, Mutual of Omaha

Kellee Grimes is a Registered Nurse, Certified ADAAA Coordinator, and Director of Human Resources at Mutual of Omaha. Leveraging her clinical experience in critical cardiac care and over a decade in health and welfare benefit administration, Kellee is passionate about comprehensive healthcare and dedicated to fostering inclusive, equitable communities. She and her husband are proud to raise their children as active and engaged members of the community.

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