If you are looking for one of the best FREE online resources for senior and elderly  strengthening and stretching exercises, you found it!

elderly senior exercise

Lower Body Stretches

[bullet_block style=”size-16″ small_icon=”1.png” font_color=”#627A59″]

Watch These Exercise Videos

1. Seated Lifts

  • Improve the range of motion in your hips and legs.
  • Help stabilize  your low back and pelvis.
  • What is flexibility.

2. Standing Quadriceps Stretch

  • Will improve your hip and knee range of motion with these exercises to increase flexibility.
  • Can improve your standing posture by allowing you to stand up straighter.

3. Back Stretch

  • Improves the range of motion in your spine and trunk with lower back stretching.
  • Increases your ability to bend and reach low or high.

4. Inner Thigh  Stretch

  • Improve your hip and thigh range of motion with stretching legs exercises.
  • Increase your functional ability in standing, walking and stepping.

5. Calf Stretch

  • Targets the flexibility of your calf muscle and heel cord. with calf muscle stretches.
  • Increases your ability to straighten your knee

6. Hip Side Stretch

  • This is a good stretch for the side hip area.
  • Improve the range of motion of our hips.
  • These stretching techniques also can help with balance.

7.  Hip Rotation Stretch

  • Increase the range of motion of your hips with these flexibility stretches.
  • Improve the functional use of your legs as in getting out of a car or stepping over the side of your bath tub.

8. Soleus Stretch

  • Increases the flexibility of the deep calf muscle with flexibility stretching exercises.
  • Generally improves your lower body flexibility and functional use of your legs.

9. Ankle Circles

  • Improve the range of motion of the ankle and foot with warming up stretching.
  • Can help with ankle swelling.

10. Hamstring Stretch

  • Increases your ability to lean forward and reach your feet with hamstring stretching.
  • Improves the flexibility of your low back and legs.

11. Knee To Chest

  • Stretches your knee and hip joints with flexibility importance exercises.
  • Improves low back flexibility.

12. Ankle Stretch

  • Helps maintain good ankle flexibility which will assist with walking and standing with ankle stretching exercises.
  • Also helps with knee and hip stiffness.




[/bullet_block]
[feature_block style=”icon” overall_style=”icon” columns=”1″ icon_style=”icon”]

  • Did you know you can download the exercises along with a 4 week exercise program?

  • [/feature_block]
    [divider style=”2″]

    Upper Body Stretches

    Watch These Exercise Videos

    [bullet_block style=”size-16″ small_icon=”1.png” font_color=”#627A59″]
    1. Shoulder And Upper Back Stretch

    • Shoulder stretches to increases your shoulder and scapular range of motion.
    • Stretches your chest and shoulder.
    • Will make it easier to reach to that high shelf in your kitchen.

    2. Shoulder Rolls

    • Improve the range of motion in your shoulder and upper back region with these stretching routines.
    • Will assist in keeping your rib muscles flexible.
    • Help in activities like reaching up to a high shelf or across the table at dinner.

    3. Neck Side Stretch

    • Improve the range of motion in your neck and upper back with these good stretching exercises.
    • Helps with those everyday movements you need to do like looking under the bed for that other shoe!

    4.Neck Rotation

    • Improve the range of motion in our neck with these neck stretches.
    • Help stretch the upper back and scapular muscles.

    5. Shoulder Circles

    • Improve the range of motion of your shoulders and upper back with these types of stretching.
    • Helps increase flexibility in your chest and lungs.

    6. Shoulder Stretch

    • Helps stretch our shoulder, scapula and supporting muscles and joints.
    • Improves our reaching ability especially across the body for these benefits of stretching.

    7. Chest Stretch

    • Stretches the chest and shoulders with these chest exercises.
    • Improves posture and lung functioning.

    8. Overhead Reach

    • Increase the range of motion in your shoulder and upper back with these arm stretches.
    • Help improve your ability to reach, as in getting a pan out of the cabinet or ice cream out of the freezer.

    9. Reach Back

    • Improve your ability to reach behind as in reaching back to hold on to an armrest before sitting down.
    • Increase the range of motion of your shoulders and stretches your chest muscles with these arm exercises.

    10. Triceps Stretch

    • Stretches the shoulder and tricep with these stretches before exercise.
    • Improves the mobility of your upper arm and shoulder.

    11. Hand Stretch

    • Increase the flexibility and range of motion of your hand and fingers with these hand exercises.
    • Warms up your hand to prepare for the activity of the day.

    12. Arm Raises

    • Improves the range of motion of your shoulders with these muscle stretching exercises.
    • Strengthens your arm for activities that require overhead reach like up to a shelf or pulling the light cord in the basement.




    [/bullet_block]
    [feature_block style=”icon” overall_style=”icon” columns=”1″ icon_style=”icon”]

  • Did you know you can download the exercises along with a 4 week exercise program?

  • [/feature_block]
    [divider style=”2″]

    Lower Body Strengthening

    Watch These Exercise Videos

    [bullet_block style=”size-16″ small_icon=”1.png” font_color=”#627A59″]
    1. Ankle Circles

    • This exercise improves your ankle flexibility and ability to move your ankle upward and downward.
    • This is a great warm up exercise for the lower leg and feet.

    2. Hip Marching

    • This exercise will strengthen your hip flexor and thighs.
    • With correct seated posture it will also help your abdominal muscles.

    3. Knee Extension

    • Strengthening your knees width knee strengthening exercises will improve your ability to stand and balance.
    • This exercise will improve your available knee range of motion.

    4. Calf Raises

    • Strengthening your calf muscles with calf exercises will give your more power to step forward on level surfaces or carry you up hills on uneven terrain.
    • Helps pump blood up from your legs to your upper body and brain.

    5. Standing Knee Flexion

    • These knee exercises strengthens your hamstring muscles.
    • Also helps with your standing balance.

    6. Side Hip Raise

    • Safely strengthens your side hip muscles to help with hip arthritis.
    • Helps maintain your lower body endurance to better walk and side step around objects.

    7.Sit to Stand

    • Excellent hip exercises to maintain your leg and hip strength.
    • One of the most important exercises used daily to keep your independence and confidence.

    8. Heel Stand

    • Strengthens the front part of the lower leg with ankle stretches.
    • You will become better able to raise your toes to avoid tripping.

    9. Lunges

    • To strengthen your quadriceps and hips with leg toning exercises.
    • Improve your ability to get out of a chair and balance.
    • Help you with lifting chores around the house.

    10. Straight Leg Raise

    • To increase your quadriceps and hip flexor strength with this leg workout.
    • To strengthen your abdominal muscles.
    • Allow you to advance your leg during walking with greater ease.

    11. Partial Squats

    • Increase your hip flexibility, quadriceps strength and hip flexor strength.
    • Improve your ability to get up from a chair and walk.
    • Steady your body for better balance and safety.

    12. Hip Extension

    • This exercise will help with strengthening the hip joint and muscles.
    • This will improve the ability to walk and propel  yourself forward or up stairs.

    [/bullet_block]
    [feature_block style=”icon” overall_style=”icon” columns=”1″ icon_style=”icon”]

  • Did you know you can download the exercises along with a 4 week exercise program?

  • [/feature_block]
    [divider style=”2″]

    Upper Body Strengthening

    Watch These Exercise Videos

    [bullet_block style=”size-16″ small_icon=”1.png” font_color=”#627A59″]
    1. Bicep Curls

    • Strengthens the upper part of your arm with elbow exercises.
    • Will make lifting activities easier.

    2. Overhead Elbow Extension

    • Strengthens your upper arm muscles with this arm workout.
    • Improves your ability to lift your arms above your shoulders when reaching high to a shelf.

    3. Triceps Kickbacks

    • Strengthening and toning arm workouts.
    • Improves your ability to rise from a chair.
    • Makes reaching to a high shelf easier.

    4. Diagonal Inward Shoulder Raise

    • Build the strength in your upper arm and back with arm training.
    • Increase the mobility of your shoulder for better arm swing while walking.
    • Add to your ability to reach overhead.

    5.Diagonal Outward Shoulder Raise

    • Strengthens the upper arm, back and shoulders with arm toning.
    • Improves your shoulder mobility.
    • Increases your ability to comfortably reach overhead.

    6. Shoulder Rolls

    • Improves the mobility with shoulder shrug.
    • Stabilizes your shoulder blades for heavier lifting.

    7. Overhead Press

    • Improve the ability to safely reach overhead
    • Stabilizes the back muscles shoulder rehab exercises.
    • Increases the mobility of the shoulder joint.

    8. Shoulder Press Lying Down

    • Improve the mobility of your shoulder and chest with shoulder rehabilitation exercises.
    • Increase your strength when reaching forward or lifting with two hands.

    9. Upright Rows

    • Increase the strength in your upper arms and back with upper arm exercises.
    • Improve your ability to lift heavier objects around the house.
    • Assist in the mobility of your shoulder and elbow joints.

    10.  Bent Over Rows

    • Strengthens your upper arm and back with shoulder workout.
    • Improves your ability to pull and lift.
    • Increase shoulder range of motion.

    11. Side Shoulder Raises

    • Strengthen your upper arms, shoulders and chest with these best shoulder exercises.
    • Improve your daily activities like opening doors or pushing a shopping cart.

    12. Elbow Side Extensions

    • Help strengthen your upper arm and shoulders with shoulder muscle workout.
    • Improve your ability to grip and pull as in opening a stuck refrigerator, moving a chair to vacuum,  or opening a sliding glass door.

    [/bullet_block]
    [feature_block style=”icon” overall_style=”icon” columns=”1″ icon_style=”icon”]

  • Did you know you can download the exercises along with a 4 week exercise program?

  • [/feature_block]
    [divider style=”2″]

    Back Exercises

    Watch These Exercise Videos

    [bullet_block style=”size-16″ small_icon=”1.png” font_color=”#627A59″]
    1. Eccentric Straight Leg Raise

    • This exercise works your abdominal and hip flexor muscles which will improve your ability to get out of bed, get out of a chair and maintain your posture and help back muscle pain.

    2. Bent Knee Raise

    • This back pain help exercise works your abdominal and hip flexor muscles which will improve your ability to get out of bed, rise up from a chair and maintain your standing posture.

    3. Curl Ups

    • Abdominal back pain symptoms exercises help with posture and balance by strengthening your core muscles.
    • Simple things like getting out of bed or up from a chair can become easier when your abdominal are strong.

    4. Cat and Camel

    • To stretch and extend the lower back and mid back muscles.
    • Exercises for back pain and loosening up the pelvic area and learning the pelvic tilt.

    5 Back Extension

    • To stretch and extend the lower back and mid back muscles.
    • It can also help with mid back pain associated with postural strain. This will make it  easier to maintain good posture with sitting and standing.

    6. Leg Extensions

    • To stretch and extend the lower back and hip pain muscles.
    • It can also help with strengthening the pelvis and leg muscles reducing symptoms.

    7. Bridging

    • These lower back pain exercises help strengthen the hip extensors, buttock muscles and hamstrings.
    • It also helps strengthen the low back and sacroiliac. This can improve your ability to stand and maintain your balance.

    8. Pelvic Tilt

    • To stretch the lower back and hip muscles.
    • This is a great treatment for back pain exercise for tired or sore backs after a long day of walking

    9. Sit Backs

    • This back strengthening exercise will firm your abdominal muscles.
    • It will help your ability to get out of bed or up from a chair.

    10. Arm Raises On Back

    • This back muscle exercise improves the range of motion in your upper back and shoulders.
    • When correctly stabilizing the lower back, this exercise will  help strengthen your postural muscles including the abdominal muscles.

    11. Arm Raises On Knees

    • This back pain and exercise movement will improve your upper back and shoulder stability.
    • It is also  helpful in reaching to a high shelf, opening the refrigerator door or even combing your hair.

    12. Hip Flexion

    • This lower back exercise will improve your lower back range of motion and flexibility.
    • It will help with activities such as doing the laundry, sweeping up with a dust pan or reaching to a low cupboard.

    [/bullet_block]
    [feature_block style=”icon” overall_style=”icon” columns=”1″ icon_style=”icon”]

  • Did you know you can download the exercises along with a 4 week exercise program?

  • [/feature_block]
    [divider style=”2″]

    Balance Exercises

    Watch These Essential Balance Exercise Videos

    [bullet_block style=”size-16″ small_icon=”1.png” font_color=”#627A59″]
    1. Single limb stance

    • A great place to begin is with the simplest standing balance exercise. Hold on to a chair and balance on one leg.
    • This is a great place to begin to feel your center of gravity over your ankles. This is your goal, maintaining your center over your ankles.
    • Try a few seconds balancing on each foot. Work up to a minute if you can. Then begin to hold on with one hand, then one finger and finally try to let go completely.

    2. Eye tracking

    • Move on to the other exercises with static standing exercises as you gain confidence including this exercise which targets your vision and vestibular system.
    • This exercise can sometimes make you dizzy. If this happens, stop the exercise. Try it again with smaller head movements next time.
    • Gradually you will learn to do it correctly.

    3. Clock reach

    • Make sure to hold on to a chair when attempting this exercise to prevent falls in the elderly. Don’t reach back too far if you have pain in your shoulder.
    • (Use your one pound wrist weight here to increase your workout.)

    4. Staggered stance

    • Also hold on to a chair when trying this exercise for elderly balance problems. Let go of the chair for a few seconds at a time if you feel comfortable.

    5. Single limb with arm

    • Look up from your feet when balancing and pick a spot at eye level in front of you to improve falls in elderly. Lift your chest and bring your shoulders back.
    • Breathe in through your nose and out through your mouth

    6. Balancing wand

    • This is a fun exercise and easy to do. Use a cane, broom or even an umbrella. Don’t have too much fun with these balance exercises for elderly!

    7. Knee marching

    • Try this one next to a counter so you can hold on when performing knee marching. This is also a great cardio exercise and for leg muscle weakness.

    8. Body circles

    • This exercise for improving balance can be a little tricky. Keep a chair nearby if you are uncomfortable without one. Make sure your knees and hips are kept straight when you circle.

    9. Heel to toe

    • The moving exercises are the most difficult. Only try this balance exercise when you have become good at the preceding exercises.
    • (If you have masking or painters tape, place an 8 to 12 foot piece in a straight line on the carpet or floor. This will allow you to maintain a straighter line when performing the walking exercises.)

    10. Grapevine

    • Seniors who dance will be more familiar with these balance exercises. Try it in your kitchen holding on to the counter.
    • Walk several steps in one direction, turn around and walk back. Continue for several minutes. Gradually hold on less and less until you can take a few steps without holding on.
    • It may take a while, but keep practicing…you’ll get it sooner or later!

    11. Stepping

    • This series of stepping exercises are very challenging. You may have a stable family member demonstrate these for you first.

    12. Dynamic walking

    • Try these only when you feel confident and have a helper in the home.
    • Give them a try when you are stronger and more sure of yourself. These exercises are great to do with someone else.
    • Holding hands with a stable family member will make these exercises easier and safer. (This is where you may use your pad of paper or a small book when walking.)

    [/bullet_block]
    [feature_block style=”icon” overall_style=”icon” columns=”1″ icon_style=”icon”]

  • Did you know you can download the exercises along with a 4 week exercise program?

  • [/feature_block]
    [divider style=”2″]

    Posture Exercises

    Watch These Exercise Videos

    [bullet_block style=”size-16″ small_icon=”1.png” font_color=”#627A59″]
    1. Arm Ups

    • Improve the flexibility of your ribs to assist in breathing.
    • Increase your ability to lift the ribs and bring the shoulders back into proper position.

    2. Spine Extensions

    • Helps correct faulty posture by bringing the spine into neutral, shoulders and chin back.
    • Assists in the flexibility of the chest, improving respiration and lung functioning.

    3. Chin Tuck And Jut

    • Provides good feedback on correcting faulty posture habits.
    • Strengthens the cervical retracting muscles for better support of good posture.

    4.Shoulder Circles

    • Improve the flexibility of your shoulders and rib cage.
    • Helps bring your spine into a better erect posture.
    • This is a great exercise to do to “set” your spine and shoulders during the day.

    5. Shoulder Blade Squeeze

    • Helps position your spine in a comfortable neutral position.
    • Corrects faulty posture by positioning your shoulders below your ears.

    6. Wall Tilts

    • Helps bring your lower back into correct posture.
    • Strengthens your pelvis and buttock muscles.

    [/bullet_block]