Chair Stretches for Seniors: A Gentle Way to Improve Flexibility

As we grow older, maintaining flexibility and mobility becomes increasingly important, not just for overall health, but also for independence and quality of life. 

Unfortunately, aging makes it more challenging to maintain these factors. 

Fortunately, staying active does not require a gym membership or a yoga mat.

Sometimes, all you need is a sturdy chair and a few simple yet effective chair stretches for seniors to get blood pumping and, over time, improve flexibility and mobility.

In this article, we’ll explore whether older adults can regain their flexibility and which stretching exercises for seniors are best for improving agility, stability, and range of motion.

What Are Chair Stretches for Seniors to Stay Flexible?

Chair stretches for seniors are gentle, low-impact flexibility exercises performed while seated on a chair or using it for support. These exercises are accessible and safe for older adults, helping them maintain or improve their range of motion and joint health, reduce muscle stiffness, and promote better posture.

Using the chair allows these older adults to avoid putting pressure on their joints and eliminates the risk of losing balance while getting down on the floor or standing for prolonged periods.

The best chair exercises for seniors are also easily adaptable, which makes them even more ideal for those with limited mobility, balance problems, or anyone who is recovering from injury.

Are you looking for a way to improve your flexibility for better workouts? Check out this stretching calisthenics routine.

Can A 70-Year-Old Regain Flexibility?

Yes, they can. While a 70-year-old may not reach the flexibility they had in their 20s or 30s, they can regain some of the lost flexibility. In fact, they can regain enough to significantly improve their overall quality of life.

Here are some studies that have shown that regaining flexibility is possible:

• Stretching and Multicomponent Training to Functional Capacities of Older Women: A Randomized Study (2021)

In this study, researchers sought to investigate how flexibility training would impact the strength, balance, and endurance of sedentary older women aged 60 to 70 years (1).

The women were divided into 3 groups:

• A multicomponent training group, which did a mix of strength, balance, and cardio workouts
• A combined training group that did the same workouts as the multicomponent training group, plus stretching exercises
• A control group that did not exercise

After the women exercised twice a week for 14 weeks, the researchers conducted tests. They found that while the women in the first 2 groups (multicomponent training and combined training) improved their strength, agility, and fitness, the combined training group showed better results (7).

This shows that while other forms of exercise can improve functional fitness and flexibility, adding stretching can help you achieve more significant results in these areas.

• Flexibility of Older Adults Aged 55-86 Years and the Influence of Physical Activity (2013)

In another study that was published in 2013, researchers agreed that age affects flexibility in older adults. However, they also stated that with the use of general exercise training programs and flexibility-specific training, these seniors can improve flexibility (2).

Some of the studies the researchers cited to prove that this was possible included:

• Effects of a General Exercise Program on Passive Hip, Knee, and Ankle Range of Motion of Older Women (1995)

This older study, which was published in the Topics in Geriatric Rehabilitation journal, found that a long-term general exercise program can help significantly improve the flexibility of older women (3).

• Long-Term Effects of Exercise on the Range of Motion of Aging Women (1992)

This older study found that in women aged 50 to 71 years, regular exercise, just 3 times a week, could help significantly improve flexibility in their shoulders and hips (4).

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• Two-Year Trends in Physical Performance Following Supervised Exercise Among Community-Dwelling Older Veterans (1991)

In this study, researchers recruited 75 older adults aged 65 to 74 years and had them exercise for 90 minutes, 3 times a week. The exercises in question focused on cardiovascular fitness, strength training, and flexibility.

After the 2-year study period, researchers noticed that participants’ flexibility increased by 11%, their heart health improved, and their cardiovascular fitness improved (5).

• Hip and Knee Joints Flexibility in Young and Elderly People: Effect of Physical Activity in the Elderly (2003)

In this 2003 study, researchers found that older adults who engaged in a 3-month gentle, heart-safe workout routine showed significant improvements in knee and hip flexibility, particularly bending and side-to-side motion, compared with those who didn’t exercise (6).

• Flexibility Training and Functional Ability in Older Adults: A Systematic Review (2012)

In this systematic review that was published in 2012, researchers seeking to understand how flexibility training affected everyday functions in older adults aged 65 years and above found that while it was unclear how flexibility training helped those seniors function better in daily life, this form of exercise helped improve their range of motion, which helped them become more flexible (7).

• Effects of Strength and Flexibility Training on Functional Performance of Healthy Older People* (2012)

In this study, also published in 2012, researchers found that both stretching and strength training improved endurance, mobility, and strength, and lowered blood pressure in healthy older adults (8).

Read more: Low-Impact Chair Yoga Exercises for the Elderly to Stay Strong and Flexible

Analysis: Can 70-Year-Olds Regain Flexibility?

All these studies prove that 70-year-olds can regain their flexibility. A consistent routine of gentle stretching exercises and general exercise programs can help them regain their flexibility.

Are you looking for some dynamic warm-up exercises to help you get ready for your workout? Check out these 5 flexibility exercises.

What Type of Stretching Is Best for Seniors?

According to research, a combination of static and dynamic stretching is the best chair stretches for seniors.

In older adults, these 2 forms of stretches can (9, 10):

• Improve range of motion and gait
• Increase spinal mobility
• Increase joint flexibility
• Maintain and improve balance
• Increase functional capacity, strength, muscle performance, and endurance

Static stretching involves holding the target muscle in a lengthened position for a defined period, e.g. toe touches or a hamstring stretch (11). 

On the other hand, dynamic stretches are those that involve moving your limbs through their active ROM (range of movement) by contracting the muscle group antagonist to the target muscle group without bouncing (12).

Examples of dynamic stretches include walking lunges, arm circles, leg swings, and wrist/ankle circles. 

You can use either static or dynamic stretches when doing chair stretches for legs or other body parts.

How to Stretch Using a Chair

There are 2 main ways to stretch with a chair:

1. While seated: To do this, choose a sturdy, stable chair without wheels or armrests. Sit up tall with your feet flat on the floor and your back straight, which helps you engage your core and maintain good posture. From here, you can gently bend, twist, or reach to stretch different muscles in your body.
2. While standing: In this situation, you stand or bend and place your hands lightly on the back or seat of the chair. This holding option allows you to steady yourself while stretching your legs, shoulders, arms, or any other body parts/muscles.

Holding on to the chair helps you maintain proper form and balance, which is beneficial for individuals with balance problems, stiff muscles, or limited mobility.

Chair stretching exercises for beginners are a great way for beginners, particularly seniors, to train without risking their balance or overexerting themselves.

What Stretches Can Seniors Do in a Chair?

Here are 9 examples of stretching chair exercises for seniors over 70:

1. Neck Stretch

• Start by sitting or standing with your spine straight and your shoulders relaxed.
• Slowly tilt your head toward your right shoulder until you feel a stretch on the left side of your neck.
• Hold the stretch for 10 seconds.
• Return to the starting position and repeat on the left side.
• Perform 3 repetitions on each side.

2. Seated Side Bend

• Sit comfortably on a sturdy chair with your feet flat on the floor.
• Place your hands on your thighs or hold the sides of the chair for stability.
• Inhale deeply to prepare.
• Exhale as you raise your right arm above your head.
• Gently bend your torso to the left and reach your arm over your head.
• Hold the stretch for a few seconds, feeling the pull along your side.
• Inhale as you return to the starting position.
• Repeat the movement on the other side, lifting your left arm and bending to the right.
• Perform 10-12 repetitions on each side, alternating between sides.
• Keep movements slow and fluid to ensure a gentle, comfortable stretch.

3. Seated Forward Bend

• Sit with your feet flat and your knees together, then inhale, lengthen your spine, and reach your arms overhead.
• On an exhale, hinge at the hips, and fold forward.
• Let arms gently rest on your shins or ankles.
• Keep your neck relaxed and hold this position for 5 breaths, deepening the stretch with each exhale.
• On an inhale, to rise back up to the start position.
• Repeat this 2-3 times.

4. Seated Hip Stretch

• Sit on a sturdy chair with your feet flat on the floor, hip-width apart, and place your hands on your thighs.
• Engage your core by pulling your belly button toward your spine, and then, on an exhale, lift your right leg to place the ankle on your left knee.
• Keeping the back straight and shoulders relaxed, hold this stretch for 5 deep breaths. You should feel a gentle pull in your hip and lower back.
• On an inhale, lower your right foot back to the floor and switch sides, repeating the movement and stretch on your left ankle.
• Keep alternating legs till you perform 5-8 repetitions of this stretch on each side.

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5. Spinal Twist

• Sit sideways on a chair, with your right side facing the backrest.
• Place your hands on the backrest for support.
• On an inhale, straighten your spine.
• On an exhale, gently twist your torso to the right, using the backrest for leverage.
• Avoid forcing the twist. Hold for a few breaths, then switch sides.

6. Seated Cat-Cow

1. Sit up straight in your chair with your knees bent and your hands on your knees.
2. Breathe in, lifting your chest, moving your shoulders back, and curving your back. Hold for 3 seconds.
3. Breathe out and tuck your chin to your chest, rounding your back and shoulders.
4. This is one rep. Repeat this arched and curved back movement for 10-12 repetitions.

7. Chair Pigeon Pose

1. Sit straight and place your left ankle on your right thigh.
2. Holding your left ankle, hinge at the hips as you gently bend your chest toward the floor.
3. Only lower yourself as comfortably as possible without causing pain.
4. Hold the stretch for 5 seconds. You should feel the pull in your glutes and thighs.
5. Release by lifting your torso and going back to the starting position. This is one rep.
6. Repeat this 8 times, then switch legs and repeat on the other side.

8. Seated Heel Raises

1. Sit with both feet on the floor and your legs about hip-width apart.
2. Slowly raise the heels of both feet off the ground as high as you can without pain.
3. Keep your toes on the ground and hold the rest of your body still.
4. Lower your heels to the ground.
5. Repeat for 10 repetitions.

9. Chair Toe Raises

1. Sit with both feet on the floor and your legs about hip-width apart.
2. Slowly raise the toes of both feet off the ground as high as you can without pain.
3. Ensure both heels remain on the ground and hold the rest of your body still.
4. Lower your toes to the ground.
5. Repeat for 10 repetitions.

Read more: 8 Lazy Chair Yoga Poses for a Home Workout

Do Chair Stretches Really Work For Seniors?

Yes, they do. Chair yoga, a form of chair stretching exercise for seniors, has been shown to improve upper and lower extremity function and muscle strength, enhance muscle endurance and flexibility, and improve balance and gait (13, 14).

How Often Should Seniors Do Chair Exercises?

The frequency of any workout routine should be determined by individual goals and factors such as fitness level, health conditions (e.g. chronic health issues), and mobility limitations.

That being said, seniors are encouraged to engage in chair stretches and exercises at least 2-3 times a week. This frequency allows for consistent practice that can enhance flexibility, balance, and overall well-being without causing strain or fatigue.

Over time, seniors may increase this frequency to 4-5 times a week, depending on how their bodies respond to regular chair workouts.

Frequently Asked Questions

• What time of day is best for stretching?

There’s no one best time for stretching, as it all depends on the individual. Some prefer to stretch in the morning, others would rather do it as part of their daily workout (whatever time that may be), while others would rather do it at night before bed. Choose the option that best works for your lifestyle and preferences.

• What is the number one exercise for seniors?

There isn’t one that stands above the rest. The CDC and the National Institute on Aging recommend that older adults engage in aerobic, muscle-strengthening, and balance/flexibility exercises to improve their health and physical fitness (15, 16).

With that in mind, many trainers will suggest simply walking. It offers numerous health benefits and keeps the body active.

• Can you hold a stretch for too long?

Yes, you can. While there’s no exact number for how long is too long to hold a stretch, experts say that holding static stretches for a long time can be detrimental. 

Try holding your stretches for no more than 60 seconds at a time. You can always start small and hold each stretch for 10 seconds at a time to see how your body feels.

• Do you need rest days from stretching?

It’s unlikely that you’ll need rest days from gentle stretching, as it doesn’t necessarily overwork the muscles. However, to be on the safe side, as a beginner, allow yourself at least 2 full days of rest between stretching routines.

The Bottom Line

Chair stretches for seniors are a great and easy way to improve flexibility, range of motion, and muscle strength and endurance without risking injury, particularly falls. If you or an elder in your life wants to try these exercises, we encourage you to give them a go. It’s a fantastic first step toward improving your health, independence, and overall quality of life.