Stiff joints and tight muscles first thing in the morning are common, especially with arthritis. Gentle stretching can help you loosen up, move more easily and reach, bend and turn with less effort through the day. It takes only a few minutes and no equipment.
How to stretch safely
- Warm up first. Walk around the house or march in place for a few minutes. Muscles stretch more easily when warm.
- Move slowly into each position.
- Hold for 10 to 30 seconds and breathe normally. Do not hold your breath.
- Do not bounce. Bouncing can strain muscles.
- Feel a gentle pull, not pain. If a stretch hurts, ease off.
- Repeat each stretch two to four times.
If you have had a hip or knee replacement or back surgery, or have osteoporosis, ask your doctor or physical therapist which movements to avoid.
A 10-minute routine
Neck turns
Sit tall. Slowly turn your head to the right until you feel a gentle stretch, hold, then turn to the left. Keep your shoulders relaxed.
Shoulder rolls
Roll your shoulders up, back and down in slow circles five times, then reverse.
Overhead reach
Sit or stand tall. Clasp your hands, or hold a towel between them, and slowly raise your arms overhead. Hold, then lower. Skip if you have shoulder pain.
Chest opener
Stand in a doorway, place your forearms on the frame at shoulder height and step forward gently until you feel a stretch across your chest.
Seated hamstring stretch
Sit near the front edge of a sturdy chair. Straighten one leg in front of you with the heel on the floor and toes pointing up. Keep your back straight and lean forward slightly from the hips until you feel a stretch behind your thigh. Switch legs.
Calf stretch
Stand facing a wall with your hands on it. Step one foot back, keep that heel on the floor and bend your front knee until you feel a stretch in the back calf. Switch legs.
Ankle circles
Sitting, lift one foot slightly and circle the ankle slowly 10 times each way. Switch feet. This is good for circulation and balance.
Gentle back twist
Sit tall with feet flat. Place your right hand on your left knee and gently turn your upper body to the left. Hold, return to center and switch sides.
Make it a habit
- Stretch at the same time each day, for example after your morning coffee.
- Add a few stretches after walks or strength exercises, when muscles are warm.
- Try a gentle yoga or chair yoga class designed for older adults.
Flexibility is one of four types of exercise, along with endurance, strength and balance. Our guides to walking, strength training and balance cover the rest.
