As we age, our muscles lose elasticity, resulting in decreased flexibility. Staying flexible results in fewer aches and pains, and can also prevent injury. A stretching routine performed in a chair is a good option for many seniors. Choose a straight-backed chair that allows you to keep your knees at a 90-degree angle while they are placed firmly on the floor. Hold all stretches for 30 to 60 seconds. Get clearance from your doctor before beginning any fitness program.
Upper Body
Begin your upper-body stretch by interlacing your fingers and extending them up above your head. Keep your shoulders relaxed as your arms stretch up. Breathe deeply in and out. Release your hands, and place them gently on your thighs
Stretch your neck by lowering your right ear to your right shoulder and holding. Return the head to center, and then lower the left ear to the left shoulder and hold. Return your head to center again, and drop your chin to your chest, so you are gazing at your lap.
Torso
Stretch the sides of your torso by grabbing the chair with your left hand and reaching your right arm up and over to the left side. Allow your head to look just past the inside of your elbow and gaze up at the ceiling. Repeat this stretch to the right side.
Place your hands on your knees and walk them forward down the front of your legs as you allow your body to bend forward. Dangle in this bent-forward position, stretching your mid- and lower back.
Legs
Scoot forward on your chair until your rear is near the edge. Extend one leg out with your heel on the ground. Lean forward toward that leg, keeping the leg straight. You should feel this stretch in the back of your thigh. Switch legs and repeat.
Bend both knees at a right angle and place your feet flat on the ground. Slide one foot back slightly, keeping your heel on the ground and stretching your calf. Repeat with the other foot back.
Ankles and Wrists
Lift one foot off the floor, and circle it clockwise and then counter-clockwise several times. Point and flex the foot over and over before switching sides. With both feet firmly on the floor, extend your arms in front of you and circle the wrists out and then in. Finally, point your hands down, with the backs of your hands pointing away from you. Flex your fingers up with the palms of your hands pointing away from you.
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