7 Stretches for better flexibility over 60

As the years pass, one crucial aspect of maintaining a healthy and vibrant lifestyle becomes increasingly apparent: STRETCHING.

As we age, our bodies undergo natural changes that can lead to decreased flexibility, reduced range of motion, and an increased risk of injury.

On top of that, most people sit too much, and sedentary time typically increases as people get older.

All of this sitting makes the hips and knees, specifically the hip flexors, hamstrings, and calves very tight.

This is where the significance of regular stretching truly shines.

Join us on a journey to discover the profound importance of stretching as we age and learn how a few simple stretches can become the foundation for a healthier, happier, and more active future.

Beginning a stretch routine requires some guidance and safety precautions, especially for older adults who may not have stretched or exercised in a while.

Here are a few general tips:

Begin with five to 10 minutes of stretching. Work your way up as you get used to the new movements.

Choose two or three stretches to start with and see how your joints respond.

Discontinue a stretch if you feel severe pain in your joints (but remember that mild discomfort in your muscles is normal while stretching).

Don’t overdo it by trying to overstretch — respect your current range of motion and give your body time to respond and improve.

Focus on the main trouble spots: hips, hamstrings, calves, and spine.

Balance skills often diminish with age, so make sure to have a sturdy and supportive anchor, like a chair or wall, to hold onto when you stretch.

Because osteoarthritis (wear and tear of cartilage between bones) and osteoporosis (bone loss) become more prevalent with age, be mindful of your joints and do not overstretch, causing excess stress on the joints.

This is particularly important for osteoporosis as you don’t want to cause an unintended fracture by accident.

With those safety tips in mind, here are in our opinion, the best stretches for adults 60 and older.

They are simple and don’t require any equipment, so you can try them right at home.

The 7 Best Stretches for Adults Over 60

Try these few simple stretches as the foundation for a healthier, happier, and more active future, with better flexibility.

Standing about one arm’s length away from a wall, place your hands flat on the wall for support and slide your right leg back, bending your left knee for support.

It is important to keep both feet flat on the floor and keep the toes of both feet pointing straight towards the wall. Make sure the supporting knee stays behind the toes.

Now push against the wall until you feel a stretch in the back of your right leg’s calf muscle.

Hold this stretch for 15 to 30 seconds and then repeat the stretch on the other side.

This stretch is helpful for older adults to loosen tight muscles in the calves that could contribute to loss of balance and, consequently, cause a fall.

Sit on a chair with both feet flat on the floor, back straight, head and spine aligned.

Take a deep breath in and raise your right arm over your head, stretching your body sideways as you exhale.

Keep your right arm stretched, and lightly engage your core for proper form.

Hold this pose for 10 to 15 seconds and then repeat 2 to 4 times on each side if you want.

This stretch is a simple and an effective exercise to relieve the tension in neck, shoulder, and spine.

It improves the range of motion of the spine, and it stretches the breathing muscles between the ribs for better support of each side of the body.

Sit on a chair with both feet flat on the floor.

Interlock your fingers, bend your elbows, raise your arms above your head and gently hold the back of your head with both hands.

Moving your elbows backward, open them wide to the sides, and squeeze your shoulder blades together.

Keeping your chest proud, neck long and gaze up, roll your shoulders back.

Hold this stretch for 10 to 15 seconds and repeat for 3 rounds.

This movement opens the front of the body.

It also reverses the effects of a rounded shoulder posture and promotes proper spinal alignment.

Sit tall on a chair with a straight back and both feet flat on the floor.

Cross your right ankle over your left knee, keeping the foot flexed.

Hold onto the foot and gently press your right knee down as far as it can comfortably go and begin to bend forward at the hips without arching your back.

Hold for a full 30 seconds, then switch legs.

This hip stretch is ideal for relieving tightness and tension in the hip flexors and pelvic area, and it’s great for beginners and older adults because not much balance is needed to perform it.

Sit with a straight back posture on a chair with both feet flat on the floor.

Lift one knee up high and gently pull it in as close as you can to your chest with your hands around the knee.

Hug your knee for a few seconds, and then slowly release the knee and return your foot to the ground.

Alternate every few seconds between each leg.

This mobility stretch loosens the hip flexors, promotes better mobility in the hips, stretches the lower back and engages the core as the body stabilizes to balance.

As you progress in this exercise, the movement can be done standing to further challenge the core.

Dynamic stretching like this can help older adults improve hip range of motion​.

Activity: STRETCHING

Body Part: NECK & SHOULDERS

Stand with a straight back posture and your feet shoulder-width apart. Drop your chin to your chest and then slowly extend it back for a few repetitions, keeping the shoulders square.

Rotate your head to the right, looking over your shoulder and then slowly repeat to the left and extend for a few repetitions, keeping the shoulders square.

Do a lateral stretch by gently tilting your head with your hand as far as you can to the right. Repeat to the left and extend for a few repetitions.

Rotate your head clockwise for a few times, then repeat counterclockwise.

Try this stretch to alleviate tension, pain, or tightness in your shoulder area, specifically the trapezius muscles, as well as the small muscles that are involved in head movement and stability.

Standing with your feet hip-width apart, your arms raised at shoulder height and your core engaged, place one hand on top of the opposite elbow at 90-degree angle.

With your hips forward and square, twist at the waist to achieve a stretch in the spine.

Return to the centre, pause, and twist in the other direction. Continue twisting in alternate directions.

The spine twist helps to improve the flexibility of the spine and trunk muscles in both directions, as well as increase pelvic stability, which are important for older adults.

Embracing a well-rounded stretching routine can be the key to unlocking a multitude of benefits, enhancing the quality of life, and promoting overall well-being in our golden years.

From improving flexibility and joint health to alleviating aches and pains, stretching is a simple yet powerful practice that empowers us to age gracefully, ensuring we continue to enjoy life’s activities to the fullest.