Happy elderly couple practising their daily stretch routine in the park

Full Body Stretching Routine For Seniors–With PDF

Get limber & loose with this full body daily stretching routine—follow the video or print the PDF!

Your daily routine should include a round of stretching, because without loosening your body up you’re just stiff and uncomfortable. This easy to follow full body stretching routine will help keep you limber and ready to take on the world. Read on to find a PDF you can take with you so you can stretch anywhere.

Finding More Flexibility & Strength

Most people stretch so they don’t pull a muscle before they go for a run, play sports, or take on physical activities. But stretching can offer you a lot more! With a daily full body stretching routine you’ll start to notice:

  • better balance
  • more strength
  • less ache in your joints
  • better mobility

More flexibility, strength, and mobility can increase your independence, and gives you peace of mind knowing you’re better equipped to handle anything life throws your way.

Full Body Stretching Routine–With PDF

Follow along with the video, or the step by step guide to start working this fantastic Full Body Stretching Routine! They’re low impact and you’ll only need a sturdy chair for balance and comfort–just like in this Chair Yoga for Seniors With Limited Mobility routine. This daily stretch routine is a great way to loosen tight joins and increase flexibility.

Find Your Breath

  • Sit straight and move forward in your seat so your back isn’t touching the backrest
  • Place one hand on your belly, breath in and out while feeling the movement of your stomach and your hand resting on it
  • Repeat for 15 seconds

Find Your Breath–Ribs

  • Place both hands on your sides at the top of your rib cage
  • Breath in and out, feeling what parts start to expand and contract as you inhale and exhale
  • Repeat for 15 seconds

Find Your Breath–Chest

  • Place one hand, or both hands stacked, on your chest
  • Slowly inhale and exhale while being mindful of what parts of your chest are expanding and contracting
  • Repeat for 15 seconds

Neck Stretch

  • Sitting straight, rotate your head to the right or left, keeping your chin parallel with the floor. Return to center, and rotate to the other side
  • Inhale when rotating to the left or right, and exhale when rotating to the center
  • Continue for 10 seconds

Neck Stretch–Left & Right Tilt

  • Looking forward with a straight neck, tilt your left ear toward your left shoulder
  • Return to the center and repeat on the other side
  • Continue for 10 seconds

Neck Stretch–Left & Right Rotation

  • Tuck your chin in and rotate toward your left and right ear
  • Rotate 5 times per side

Neck Stretch–Back of The Neck

  • With your head down, place your hands on the back of your head and let the weight of your arms stretch the back of your neck
  • Slowly push against just the weight of your arms on the back of your head, and bring your head and chin up until you’re looking slightly upward
  • Hold for 15 seconds

Shoulder Rotations

  • Keep your arms at your side and draw your shoulders up to your ears and roll them forward. Repeat 5 times
  • Start rotating backward a& repeat 5 times

Arm Stretch–Left & Right Lean

  • Bring your arms up in a slight Y formation 
  • Bend your arms at the elbow so your hands can either grab the other arm or rest on the elbow
  • Lean to the right and return to centre, and then switch which arms are on top and lean to the left
  • Repeat 5 time per side

Arm Stretch–90 Degree Elbow

  • Bring your arms up to shoulder level, and bend your arms upward at the elbow so you are forming two 90 degree angles with your arms
  • Rotate left and right maintaining a straight back
  • Repeat 5 times per side

Sun Breath

  • Stand up (using the back of the chair for stability if needed) and stretch your arms out to your side and slowly raise them up over your head
  • Repeat 5 times

Downward Facing Dog

  • Place your hands on the back of your chair, and slowly walk out from your chair so your arms are nearly fully extended
  • Start to bend at your waist and let your posterior stick out—get as close to 90 degrees as possible
  • Hold for 10 seconds
  • Slowly rise up and walk toward the back of the chair

Chair-Assisted Squat

  • Using the back of your chair for support, spread your feet just a little past shoulder width
  • Keeping your back straight & hips even, slowly lower yourself as low as comfortable then slowly rise back up
  • Complete 10 reps
  • If comfortable, squat 2 times and hold for 3 seconds each

Leg Stretch

  • Using the back of your chair for support, raise one foot to place the heel on the ankle of the opposite foot. Hold for 10 seconds
  • Bring your leg up higher for more of a challenge and place your foot against your shin
  • Raise one or both arms straight up if comfortable
  • Switch sides and repeat with the other leg

If a stiff back, limited range of motion, or aching joints have gotten in the way–a daily routine of stretching could change everything for you. They don’t have to be intense, and no one is expecting you to bend like a contortionist, but stretching has helped countless people over countless years. Don’t forget to download the PDF to get this full body stretching routine for seniors.

Find more interesting stretches and feel even more benefits when you sign up for this Daily Stretches For Full Mobility Class (Click Or Tap Here).