Medically reviewed by Amanda Arthur, RN

Do you ever wake up feeling sore, stiff, and achy? Maybe you creak a little when you get out of bed, or your back feels tight. These are common experiences as you get older, but it doesn't have to be this way—stretching can help.

Stretching for seniors is so helpful because it gets your blood flowing, makes it easier to move around, and can even make you happier and more energetic.¹ Adding just a few simple stretches to your morning routine can make a big difference in how you'll feel all day long. We'll show you some easy and effective stretches that you can do at home to start your day feeling refreshed and pain-free.

Note: Before starting a new stretching or exercise program, it's always a good idea to talk to your Conviva care coach or physician. They can help you decide what's best for you and will make sure stretching is safe for your specific health needs.

Why are morning stretches important for seniors?

As we get older, our bodies change. It's a natural part of life. But some of these changes can make us feel a little less flexible and a little achier. Here's why morning stretches can be a real game-changer:

Our muscles and joints get stiffer: Think of your muscles like rubber bands. When you're young, they're nice and stretchy. But as you get older, they can become tighter and less flexible. Also, the fluid in our joints that helps them move smoothly can decrease.² This can lead to stiffness, especially after sleeping all night. Stretching helps loosen up those stiff muscles and joints, making it easier to move around.

Our blood flow slows down: When you're sleeping, your body is resting, and your blood flow slows down a bit. Stretching gets your blood pumping again, delivering oxygen and nutrients to your muscles and tissues.¹ This can help you feel more energized and less sluggish in the morning.

We can improve our posture: Many of us tend to slouch more as we get older. We might spend more time sitting, or maybe we just don't think about our posture as much. Stretching can help counteract the effects of slouching by strengthening the muscles that support our spine.³ Good posture can help reduce back pain and make you feel more confident.

It sets a positive tone for the day: Stretching isn't just good for your body—it's good for your mind too! When you take a few minutes to stretch in the morning, you're taking time for yourself. This can help you feel more relaxed, focused, and ready to face the day. It's like starting your day with a little dose of self-care!

The best part is that you don't need to spend hours stretching to see a difference. Even just a few minutes each day can make a big impact on how you feel. Consistency is key. Even if you only have time for a couple of stretches, make it a regular habit. Your body will thank you for it.

Important considerations when starting a new stretching routine

Before you jump into stretching, there are a few important things to keep in mind to make sure you're doing it safely and effectively. Think of these as your stretching safety rules!

Talk to your doctor first: Always talk to your Conviva primary care doctor or care team before starting any new exercise program, including stretching. This is especially important if you have any health problems like arthritis, osteoporosis (weak bones), or heart problems, or if you've had surgery recently. Your physician will tell you if there are any stretches you should avoid or change.

Listen to your body: Your body is a smart machine—it will tell you if something doesn't feel right. Pain is a signal that you need to stop. Never push yourself too hard or try to stretch beyond your comfort zone. There's a difference between a gentle stretch and a sharp pain. If you feel any sharp pain, stop immediately.

Don't forget to warm up: Before you start stretching, it's a good idea to warm up your muscles a little bit. This helps prepare them for stretching and reduces the risk of injury.¹ You can do a few minutes of light activity, like marching in place, arm circles, shoulder shrugs, or walking casually around the room.

Remember to breathe: Breathing is very important when you're stretching. Don't hold your breath. Instead, breathe deeply and evenly throughout each stretch. Inhale (breathe in) as you get ready for the stretch, and exhale (breathe out) as you gently deepen the stretch. Holding your breath can tense your muscles and make it harder to stretch.¹

Focus on good form: It's better to do a stretch correctly than to try to stretch as far as you can with bad form. Good form helps you target the right muscles and prevents injuries. If you're not sure if you're doing a stretch correctly, ask a physical therapist or look at pictures or videos to make sure you're doing it right. You can even use a mirror to check your form.

The best stretching exercises for seniors

Here are some easy and effective stretches that you can do in the morning to help you feel more flexible, less stiff, and ready to take on the day. Remember to listen to your body and stop if you feel any pain!

Neck stretches

Chin tuck

• Starting position: Sitting or standing tall with your shoulders relaxed.
• Action: Gently tuck your chin towards your chest, like you're trying to make a double chin. Hold this position for 15-30 seconds. Repeat 3-5 times.
• Benefit: Improves posture and helps reduce neck pain.

Head tilts (ear to shoulder)

• Starting position: Sitting or standing tall with your shoulders relaxed.      
• Action: Gently tilt your head to the right, bringing your right ear towards your right shoulder. You should feel a stretch on the left side of your neck. Hold for 15-30 seconds. Repeat on the left side, bringing your left ear towards your left shoulder. Repeat 3-5 times on each side.
• Benefit: Relieves tension in the neck and shoulders.

Head rotations (looking over shoulder)

• Starting position: Sitting or standing tall with your shoulders relaxed.
• Action: Gently turn your head to the right, looking over your right shoulder. Hold for 15-30 seconds. Repeat on the left side, looking over your left shoulder. Repeat 3-5 times on each side.
• Benefit: Improves neck mobility and helps release tension.

Shoulder stretches

Shoulder rolls

• Starting position: Sitting or standing tall with your arms relaxed at your sides.
• Action: Roll your shoulders forward in a circular motion for 10 repetitions. Then, roll your shoulders backward in a circular motion for 10 repetitions.
• Benefit: Loosens tight shoulder muscles and improves circulation.

Arm circles

• Starting position: Standing with your arms extended out to the sides, parallel to the floor.
• Action: Make small circles with your arms, gradually increasing the size of the circles. Do 10 repetitions forward and 10 repetitions backward.
• Benefit: Improves shoulder mobility and circulation.

Cross-body shoulder stretch

• Starting position: Standing or sitting.
• Action: Bring your right arm across your body and gently pull it closer with your left hand, holding it just above your elbow. You should feel a stretch in your right shoulder. Hold for 15-30 seconds. Repeat on the other side, bringing your left arm across your body and pulling it closer with your right hand. Repeat 3-5 times on each side.
• Benefit: Stretches the shoulder muscles and improves flexibility.

Back stretches

Seated spinal twist

• Starting position: Sitting in a chair with your feet flat on the floor and your back straight.
• Action: Gently twist your torso to the right, placing your left hand on your right knee or the back of the chair. Keep your back straight and your shoulders relaxed. Hold for 15-30 seconds. Repeat on the left side, twisting your torso to the left and placing your right hand on your left knee or the back of the chair. Repeat 3-5 times on each side.
• Benefit: Improves spinal mobility and relieves back pain.

Cat-cow stretch (modified in a chair)

• Starting position: Sitting in a chair with your feet flat on the floor and your hands resting on your knees.
• Action: As you inhale (breathe in), arch your back slightly and lift your chest, like you're sticking your belly out (modified cow pose). As you exhale (breathe out), round your back and tuck your chin to your chest, like a cat stretching its back (modified cat pose). Repeat 5-10 times.
• Benefit: Improves spinal flexibility and strengthens core muscles.

Knee-to-chest stretch (one leg at a time)

• Starting position: Lying on your back on a comfortable surface (or modified sitting in a chair).
• Action: Gently pull your right knee towards your chest, holding it with your hands. Keep your other leg straight on the floor (or bent if you're in a chair). Hold for 15-30 seconds. Repeat on the left side, pulling your left knee towards your chest. Repeat 3-5 times on each side.
• Benefit: Stretches the lower back and hips.

Leg stretches

Ankle rotations

• Starting position: Sitting in a chair with your feet slightly elevated off the floor (you can use a small stool or rolled-up towel).
• Action: Rotate your right ankle clockwise in a circular motion for 10 repetitions. Then, rotate your right ankle counterclockwise for 10 repetitions. Repeat on the left ankle.
• Benefit: Improves ankle mobility and circulation.

Calf stretch (against a wall or chair)

• Starting position: Standing facing a wall or chair, with your hands resting on the wall or chair for support. Place one foot slightly behind the other.
• Action: Lean forward, keeping your back heel on the ground. You should feel a stretch in your calf muscle. Hold for 15-30 seconds. Repeat on the other side, placing your other foot behind you. Repeat 3-5 times on each side.
• Benefit: Stretches the calf muscles and improves flexibility in the lower leg.

Hamstring stretch (seated)

• Starting position: Sitting in a chair with your back straight and your feet flat on the floor. Extend your right leg straight out in front of you, keeping your heel on the floor and your toes pointed up.
• Action: Gently lean forward from your hips, keeping your back straight. You should feel a stretch in the back of your right thigh (your hamstring). Hold for 15-30 seconds. Repeat on the left side, extending your left leg straight out in front of you. Repeat 3-5 times on each side.
• Benefit: Stretches the hamstring muscles and improves flexibility in the back of the leg.

Quadriceps stretch (standing, holding onto a chair)

• Starting position: Standing, holding onto a chair or wall for balance.
• Action: Bend your right knee and bring your right heel towards your buttock, holding onto your right ankle with your right hand. You should feel a stretch in the front of your right thigh (your quadriceps). Hold for 15-30 seconds. Repeat on the left side, bending your left knee and bringing your left heel towards your buttock. Repeat 3-5 times on each side.
• Benefit: Stretches the quadriceps muscles and improves flexibility in the front of the leg.

Remember to always listen to your body and stop if you feel any pain. These stretches are just a starting point. You can adjust them to fit your own needs and abilities.

A few minutes of gentle stretching each morning can help you feel more flexible, reduce aches and pains, and give you a boost of energy to tackle your day. By working with your Conviva primary care doctor, you can create a stretching routine that's perfectly tailored to your individual needs and abilities.

Current content on this page is for informational purposes only and does not constitute medical advice. References are provided for informational purposes only and do not imply endorsement of any website or other sources. For any health-related questions, contact your healthcare provider.

• “Stretching: Focus on flexibility,” Mayo Clinic, last accessed May 2, 2025, https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931.
• Ryan Jaslow, “Study Uncovers Why Some Joints Stiffen With Age,” Harvard Medical School, last accessed May 2, 2025, https://hms.harvard.edu/news/study-uncovers-why-some-joints-stiffen-age.
• Heidi Godman, “Is it too late to save your posture?” Harvard Health Publishing, last accessed May 2, 2025, https://www.health.harvard.edu/exercise-and-fitness/is-it-too-late-to-save-your-posture.