Stretching Routines For Seniors And The Elderly

Shoulder Rolls

Stretching routines for seniors and the elderly that work well are ones that avoid risky and stressful positions .Simple and gentle routines which stretch the major muscle groups can be performed by most seniors.

Try to stretch 2 to 3 days for best results, spaced out during the week. Perform exercises 2 to 3 three times with a rest period between repetitions for best results.Build up to 3 to 5 days per week if you can.

Purpose of this exercise

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

Step 1

Sit comfortably in your chair.


Step 2

Raise your shoulders up, back, then down. Relax and repeat 10 times.



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


Remember that stretches should feel comfortable. Slow down or stop if you feel pain. Fill your lungs with air and raise the ribs as you bring the shoulders up.Never hold your breath.

Take it up a notch

Place 2 to 3 pound weights in your hands at your sides while performing this exercise.

How to do Shoulder Rolls

How to do Shoulder Rolls

More Upper Body Flexibility Exercises

1. Shoulder And Upper Back Stretch

2. Shoulder Rolls

3. Neck Side Stretch

4.Neck Rotation

5. Shoulder Circles

6. Shoulder Stretch

7. Chest Stretch

8. Overhead Reach

9. Reach Back

10. Triceps Stretch

11. Hand Stretch

12. Arm Raises

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