6 Essential Stretches for Senior Personal Training Clients

Stretching is an important part of all pre- and post-workout routines. It is a critical part of recovering and helps prepare the body for upcoming physical activity. Lower extremity stretching has been shown to help improve balance, especially in seniors. In addition to improved balance and coordination, stretching is known to prevent injury, pain, and muscle damage. 

You can benefit from incorporating stretches into your daily life with regular exercise. This promotes a proper cool down following exercise, which supports cardiovascular health and relieves muscle tension. Check out these six effective stretches for seniors to maintain health, balance, and flexibility. 

The 6 Best Basic Stretches for Seniors

Stretching plays a major role in health for all ages, especially older adults. Stretching often can improve balance and coordination. This decreases the risk of muscle injury. The best time to stretch is when muscles are warm due to adequate blood flow. This could be directly after a workout or at the end of a full day of movement. It is crucial you stretch until you feel tension, but not pain. Once you find the right amount of tension, hold each stretch accordingly.

1. Standing Quadriceps Stretch 

Stand tall with a neutral spine and feet shoulder-width apart. Raise your left leg behind your body by bending your knee. Grab your ankle or foot and bring your leg all the way to your glute. Pull your left knee back until it is even with your right knee. Hold for 15-30 seconds and repeat on the right leg. 

Benefits: Stretches the quadriceps and hip flexors. These muscles become extremely tight from excessive sitting.

Modifications: If you are unable to maintain your balance while stretching, hold onto a chair or secure object to assist. 

2. Lying Knee Hugs 

Lie flat on your back with your legs straight out in front of you. Lift your left knee towards your chest, as far as you can. Grab the top of your left leg and pull closer to your chest. Hold for 15-30 seconds on each leg. 

Benefits: Stretches the hips, lower back, and hamstrings. 

Modifications: If you are unable to lower your body to the ground for this hip stretch, you can sit on a chair and pull your knee into your chest. 

3. Hamstring Stretch 

Begin with both legs straight and your feet almost together. Allow your upper body to fold down as you reach both hands towards your toes. Reach as far as you can with a minimal bend at your knees. Hold for 15-30 seconds. 

Benefits: Stretches the hamstrings and calves. 

Modifications: If you are unable to stand to perform this stretch, try it in the seated position, on the ground, or on a chair. 

4. Calf Stretch

Lightly push against a wall for support as you stand with your right leg in front of you. With a slight bend in your right leg, keep your left leg behind you completely straight. Press your left heel into the ground as you push against the wall. Hold for 15-30 seconds then switch legs.

Benefits: Stretches the calves. 

Modifications: If you have trouble standing, sit down on the ground with your legs straight out in front of you. Place a band around your toes and pull the band back towards you. This will stretch your calves. 

5. Overhead Reach 

Stand tall with your feet hip-width apart. Raise one arm above your head and reach over to the opposite side of your body. Keep your body tall and shift your hips opposite of the way you reach. 

Benefits: Stretches your lats, obliques, and lower back.

Modifications: If you need to sit in a chair, you can maintain good posture and perform the same stretch. You don’t have to reach completely overhead, but just as far as you can. 

6. Overhead Triceps Stretch

In a standing position, bring your left arm up and behind your head. Grab the left elbow with your right hand and lightly pull across the back of the head. Hold for 15-30 seconds on each side. 

Benefits: Stretches the triceps. 

Modifications: In a seated position on the ground or a chair, perform the triceps stretch. 

Learn more: The Importance of Strength Training for Seniors

Essential Stretches for a Growing Market

Performing these stretches a few times each day will keep muscles flexible, strong, and healthy. With an adequate range of motion in the joints, you can prevent joint pain, strains, and muscle injury from occurring. Remember to avoid locking out your joints when stretching. 

This is crucial for overall healthy living and should be a priority, especially for seniors. Don’t pass up the opportunity to stretch and increase blood flow. This allows oxygen levels to elevate and nutrients to travel to your muscles. Don’t overlook flexibility exercises and training. 

Become a senior fitness instructor and amp up your personal training career. Specialize in a group of clients that have the time, money, and motivation to work with you. Get started today with the ISSA Senior Fitness Certification course.   

References

Reddy, R. S., & Alahmari, K. A. (2016). Effect of Lower Extremity Stretching Exercises on Balance in Geriatric Population. International journal of health sciences, 10(3), 389–395.