Be sure to include a 5 to 10-minute warm-up before you start, doing light exercises such as walking in place and arm circles to get your muscles and joints warm before stretching. 1. Neck Side Stretch This is one of the best morning stretching exercises for seniors, simply because it’s so simple.

Seniors should try to stretch major muscles groups for at least 10 minutes, two days a week. Perform flexibility exercises on all days that cardiovascular or resistance training exercise occurs, if possible. Take a deep breath and slowly exhale as your stretch. Hold each stretch for 30 seconds to give the muscle ample time to relax.

Upper Back Stretch for Seniors: Stand/sit then make a circle with your arms in front of you while pressing palms together. Lower your chin to your chest. Push through the opposite hand while you concentrate on bringing your shoulder blades apart. Hold for up to 30 seconds. Good for: Stretching smaller muscles to improve shoulder and spine health.

One of the most frustrating parts of aging can be losing the ability to do certain things you enjoy, like running around after grandkids or getting up off the floor unassisted. But it doesn’t have to be that way. Stretching exercises designed specifically for seniors are essential to maintaining flexibility — and quality of life.