Types of Stretching For Seniors And The Elderly

Shoulder Circles

Types of stretching for seniors and the elderly can be divided into two categories. These are Dynamic stretching and Static stretching.Dynamic stretching is used to gradually increase the range of motion of one or more joints.

Shoulder circles below is an example of dynamic stretching. Static stretching on the other hand, moves the part being stretched through to its end range and holds it there.

The triceps stretch is an example of static stretching.Shoulder circles below are also known as a limbering up exercise, preparing your muscles for the job ahead. Give them a try!

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

Place fingertips to your shoulders. Circle your shoulders 15 times forward. Then circle 15 times backward.



Continue to breathe normally, in through the nose and out throught the mouth.


Keep your ribs lifted. Try to maintain your elbows high.

Imagine a pencil on the end of your elbow drawing a circle on the wall.

Take it up a notch

Try these standing up to work on your balance. Place a one pound wrist weight around your wrist.

How to do Shoulder Circles

How to do Shoulder Circles

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

Resources Family Caregivers https://www.cdc.gov/steadi/pdf/STEADI-CaregiverBrochure.pdf