Stretching can help you move your joints more easily, improve posture, and keep your body flexible. It may also help release muscle tension, reduce soreness, increase circulation, and improve balance and coordination.

Here are simple stretches you can include in your weekly routine.

Neck Stretch

• Slowly bring your chin toward your chest.
• Turn your head gently from side to side.
• Hold each position for 15 seconds.

Shoulder and Upper Arm Stretch

• Hold a towel in one hand over your head, letting it drape behind your head and back.
• With your other hand, grab the lower end of the towel and gently pull down until you feel a stretch in the back of your arm.

Chest Stretch

• Extend both arms out to the side, palms forward.
• Reach back until you feel a stretch across your chest.
• If this is hard to hold, place your hand on a wall and step forward until you feel a gentle stretch.
• Switch sides.

Ankle Stretch

• Sit in a chair.
• Slowly move one foot up and down, then side to side.
• Hold each position for 30 seconds.
• Repeat with the other foot.

Hamstring Stretch

• Lie on your back and extend one leg up toward the ceiling.
• Hold the back of your thigh and gently pull the leg toward you.
• Keep your other leg and hip on the ground.
• Do not pull on your knee.

Quadriceps Stretch

• Hold onto a stable chair or table for support.
• Bend one knee and gently pull your foot toward your buttocks.
• Keep knees close together and back straight.

Hip External Rotation

• Lie on your back with both knees bent.
• Cross one ankle over the opposite thigh (forming a ‘4’ shape).
• Hold here, or for a deeper stretch, pull the supporting leg toward your chest.

Lower Back Stretch

• Lie on your back with knees bent and feet flat.
• Keep knees together and slowly lower them to one side.
• Hold, then switch sides.

Tips for Stretching

• Relax and breathe normally while stretching.
• Move slowly—avoid bouncing.
• As flexibility improves, reach a little farther.
• You should feel a gentle pull, not sharp pain.
• Keep joints slightly bent—avoid locking them.

Considerations

• Talk to your doctor before starting a new exercise routine.
• If you have past injuries or surgeries, ask your doctor or physical therapist which stretches are safe for you.
• Never stretch to the point of pain.

Medicare and Physical Therapy

• Medicare Part B and Medicare Advantage plans may cover doctor visits or physical therapy if you have pain or mobility issues.
• Physical therapy can help improve flexibility and strength.
• Some Medicare Advantage plans also offer fitness classes like yoga or tai chi.

Takeaway

Stretching is simple, requires little to no equipment, and can be done anywhere. Adding stretching to your weekly routine can improve flexibility, relaxation, and your overall quality of life.

Credit: Adapted from original article ‘Stretching Exercises for Older Adults to Improve Mobility’