Flexibility Importance For Seniors And The Elderly

Knee To chest

Flexibility importance in a senior and elderly fitness program. It is vital to incorporate a stretching routine into your exercises session primarily by performing active limbering range of motion movements during your warm up and also adding static stretches to your cool down.

The knee to chest is an example of a great static stretch that can be done in your chair. As we age, stiffness increases in all of our joints, seemingly no matter what we do.

This is due to biological aging and happens to all of us. Depending on your age and severity of your joint stiffness, stretching may slow the decline in your joint mobility. So keep stretching and limbering up those joints!

Purpose of this exercise

Stretches your knee and hip joints.Improves low back flexibility.

Step 1

Sit comfortably in your chair.


Step 2

Grasp your right knee. Gently pull up toward your chest. Hold this position for 10 seconds.Repeat with your left leg.



Inhale during the upward movement phase. Exhale during the downward movement phase.


If you have had recent hip replacement, check with your doctor for specific instructions regarding hip precautions. Relax your back and arms for a better stretch. Keep your shoulders relaxed and down.

Take it up a notch

Grasp your leg around the shin or ankle for a deeper  stretch.

How to do Knee to Chest

How to do Knee to Chest

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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