Exercises To Increase Flexibility For Seniors And The Elderly

Standing Quad Stretch

Exercises to increase flexibility for seniors and the elderly, like the standing quadriceps stretch below, are important to help maintain your hip and leg range of motion.

As we age our available range of motion in our joints will decline. This can be up to 30% when we reach our older adult years. By incorporating a stretching program in your home with exercises to increase flexibility, you can help improve your leg and hip flexibility.

Warm up with some limbering activity before you stretch like easy walking, easy stepping, rising up on toes, or seated marching. This will prepare you by gradually increasing your body temperature, making your tissue more elastic and able to properly stretch.

Purpose of this exercise

Will improve your hip and knee range of motion. Can improve your standing posture by allowing you to stand up straighter.

Step 1

Stand with a chair for support.

Hold on with your left hand.


Step 2

Bend your right knee.Grasp your right ankle. Gently pull up toward your bottom. Hold for 10 to  20 seconds. Then repeat with the other leg.



Breathe normally, in through the nose and out through the mouth.


If this exercise is too difficult, try the seated ankle stretch which also stretches the quadriceps. If you are wearing pants, grasp the pant leg for an easier hold. Stop if you feel pain in your knee joint. Always hold on to a counter or chair for this exercise.

Take it up a notch

Lift your ribs and look straight ahead for improved balance. Try holding the stretch for 30 seconds.

How to do Standing Quadriceps Stretch

How to do Standing Quadriceps Stretch

More Lower Body Stretches

1. Seated Lifts

2. Standing Quadriceps Stretch

3. Back Stretch

4. Inner Thigh  Stretch

5. Calf Stretch

6. Hip Side Stretch

7.  Hip Rotation Stretch

8. Soleus Stretch

9. Ankle Circles

10. Hamstring Stretch

11. Knee To Chest

12. Ankle Stretch

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