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Top 14 Stretching Exercises & Tips for Over 50

Written by Liliane
Last Updated :
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If you’re over 50 and looking for stretching exercises, we’ve got you covered!

We’ve shared 14 different exercises to try, along with some good tips for success.

Before we start, though, remember to check with your doctor before starting any new workout routine.

Now, let’s dive in!

CHECK: Best Laptop for Seniors


Even if it doesn’t feel like that, age is just a number. People can be over 50, feel 40 and act like 20. Or you might be 20 and feel like 60.

It all depends on how well you take care of your body and how much attention you pay to health and healthy living.

People often think that if you haven’t exercised during your twenties then there’s no point in starting when you’re 50. But, in my opinion, I think it’s more important to stay active as you get older, and this includes incorporating easy stretching exercises for seniors.

Read on and find out the benefits of taking care of your body and staying active even if you’re in your golden years.

In the end, we’ve included the top 14 stretching exercises for people over 50!

Seniors doing stretching exercises in front of a laptop.

Improvement Overall

Joel Harper, a fitness trainer, believes that stretching is something that everyone should implement in their lives.

Stretching can absolutely make a difference, especially for people who are getting older and whose muscles are getting tighter and tighter.

Not only does stretching help with avoiding injuries in specific parts of the body, but it also helps with blood flow.

The muscles are opened up, and joint injuries are less likely. Jacque Crockford, an exercise physiologist, has dedicated his time and research to stretching.

Long story short, it helps before training, gets you in the right mood, and improves your workout routine if you have one.

Why do we get less flexible as we age?

As you age, your lubricating fluid inside of your joints drops, and the cartilage becomes thinner, so with that, your joint movement becomes less flexible and stiffer.

Also, both your muscles and your bones lose mass and size.

Why is stretching good for you?

Stretching improves posture and allows better joint movement. It also helps with muscle tension and releases soreness.

But, if you do it regularly, it reduces the risk of injuries, and it will also help with your blood circulation and muscle control.

Check: Posture Exercises for Seniors

People Over 50 Should Stretch Daily

Harper even goes to the extreme of comparing stretching with flossing. He thinks that it is as important as flossing every day.

Like flossing is important for your hygiene, stretching is important for your physical health. When your muscles are feeling tight, stretching can relieve pain and make muscles feel freer.

Women doing push up

When it comes to exercises that you can implement in your everyday lives, here are the top eight we found to work best, especially considering the “best exercises for women over 60“.

These exercises don’t require any equipment and don’t include any difficult positions. They will be great for you!

If you feel any pain while stretching out, stop immediately! When stretching, you should feel good tension. If not, it is better to stop than risk getting injured.

The Stretching Exercises For Over 50 – 8 Exercises to Help you

Again, before trying these stretching exercises, make sure your doctor gives you the go-ahead.

Even the simplest exercise routine can be problematic if you have certain conditions.

Once you’ve done that, start with this fantastic video routine below.

We’ve also shared videos demonstrating each stretch below (or alternative stretches that target the same areas).

1. Arm opener

  • The arm opener is an exercise that stretches your arms, chest, and shoulders.
  • You must stand firmly on your feet, interlace your arms behind your back, if possible, at the tailbone, and keep your knuckles facing downwards.
  • While maintaining your pose, try to drive your arms upwards away from your tailbone.
  • Do this as far as you feel comfortable, and at the same time, regulate your breathing.

2. Chin drop

  • This exercise is perfect for your neck and shoulders.
  • Your elbows need to be touching one another, and your palms need to be facing towards you.
  • Also, make sure that your pinkies are right next to each other.
  • The exercise starts with placing your palms on top of your head and pulling down with weight.
  • Do this as long as your neck and shoulders feel good.
  • Continuously control your breathing and stop if you feel any excess tension.

3. Hip stretch

  • This next exercise is best for your hips, legs, especially your hamstrings, and a part of your lower back.
  • Start with placing your feet together and flat on the ground.
  • Next, bend forward and try to touch your feet with your palms.
  • Bend one knee at a time with the other stays straight.
  • Keep that position at least 15 seconds, and when you are done one side, switch to the other.
  • Keep in mind if one side feels tenser, keep that position longer than 15 seconds.

4. Hula hoop stretch

  • Another hip exercise that will stretch that area and make you feel more mobile is the hula hoop stretch.
  • It is pretty self-explanatory: feet together, and place your hands on your waist.
  • Start moving your hips clockwise, at least five times.
  • After completing those five, do another five, but this time counter-clockwise.
  • While doing this, make sure that your head stays straight and avoid moving your shoulders.
  • The objective is only to move with your hips.

5. Overhead triceps stretch

  • This particular exercise is for your arms.
  • Again, feet together, and roll your shoulder down towards your back.
  • Place your right arm on your left elbow and try to reach as far as you can with that left hand towards your back.
  • Do the same thing with the other arm and keep that pose for at least 25 seconds.
  • Do 2 or 3 repetitions, with every repetition trying to reach deeper and deeper.

6. Yo-Yo stretch

  • This is a spine exercise that will help with improving your posture.
  • Begin with your feet in a shoulder-width, interlace your hands, and place them level with your chest.
  • While in this position, start to twist only your upper body from side to side.
  • Follow the movement of your elbows with your head and repeat it ten times.

7. 90 lat stretch

  • Our penultimate exercise is for your back.
  • Start the exercise with your feet at hip-width and your arms at your side.
  • At this point, start bending forward at the hips while keeping your abdominal muscles tight.
  • At all times, your back needs to be flat and keep your head from falling to the ground.
  • The neck, shoulders, and back need to be straight at all times to stabilize your spine.
  • Hold that pose for at least 30 seconds and repeat for 2 to 4 times.

8. Quad pull

  • Our last exercise is dedicated to our things and improving their flexibility.
  • Start the exercise with your feet together and arms on the sides.
  • If you have never done this exercise before, make sure you are next to a wall or a table.
  • Quickly bend your right leg at the knee backward until you catch it with your left hand at the ankle.
  • Hold the leg, make sure that your whole back is straight, and maintain your head facing forward.
  • After about five deep breaths, switch legs and repeat the same routine with the other leg.

9. Seated hamstring stretch

By doing this stretch, you will increase your flexibility and improve the range of motion in the hips. 

  • Sit straight with your legs close.
  • Bend and keep your chest to your thighs while keeping your back straight.
  • Take 4 to 5 deep breaths.
  • Repeat 5 times.

10. Side stretch

This side stretch strengthens the muscles between your ribs, and it’s also great for tension relief.

  • Place your hands on your hips.
  • Cross your legs and put the left leg in front of the right. 
  • With your right arm, reach towards the left side.
  • Repeat on the other side.

11. Shoulder Stretch

This stretch is one of the most delicate joints in the body, and it will definitely help when it comes to movability and flexibility. 

  • Stand with your legs wide apart.
  • Raise your left arm to shoulder height and move it across the front of your body.
  • With the right arm, pull the left arm as close as you can to your chest.
  • Repeat with the other arm.

12. Standing Side Stretch

By doing this stretch, you will get muscle relief in your lower back and spine. It can even help your digestive tract if you’re experiencing digestive issues.

  • Stand straight up.
  • Grab your left hand over your head with the right one.
  • Slowly lean to each side.
  • Repeat 5 times, for at least 30 seconds on each side.

13. Squats

Squatting strengthens your core and lower body muscles and reduces the risk of injuries. 

If necessary, you can use a chair for support.

  • Stand with your feet shoulder-width apart.
  • Bend your knees as far as you feel comfortable.
  • Don’t let your knees lean over your toes.
  • Come up and repeat at least 10 times.

14. Knee to chest stretch

Knee To Chest Stretch

This stretch helps with the lower back macules, and it’s a great way to restore flexibility.

  • Lay on your back with bent knees.
  • Bring one knee to your chest.
  • Keep your head down and relaxed.
  • Take 3 to 4 deep breaths and repeat with the other knee.


1. How important is stretching as you get older?

Answer: Joints and Muscles become weaker when we get older. Stretching exercise ensures the improvement of flexibility and circulation of blood flow.

2. How often should seniors do yoga?

Answer: Joining at least 3 yoga classes in a week would be a good option.

3. What happens if you stretch every day?

Answer: Assisting with improved blood circulation flow and shortened recovery time.

There are some simple and easy stretching exercises that you can do. These two exercises, which we mentioned above, are great for both novices and people who have been working out for a while.

These are perfect and will improve your flexibility; they will relieve tightness and stress.

Thanks for taking the time to go through our article!

In the comments section below, let us know if these stretching exercises have helped you and if you found them easy to do!

About Author

Lilian Wamaitha is a passionate writer and avid cyclist with over 4 years of experience in blogging. As a lifelong learner, she is driven by her curiosity to discover and learn new things. This curiosity and passion eventually sparked a love for the senior writing niche. She has written countless articles to help seniors find their footing in this world through healthy and holistic living. She’s passionate about seeing the seniors in society live a more fulfilling life to the end. Follow her on LINKEDIN. Read her LATEST POSTS. Learn more about her HERE.

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