Stretching is even more important as we get older, yet it’s something many people neglect to do.
“As we age, we lose flexibility in our muscle fibers,” says Theresa Marko, PT, DPT, a board-certified clinical specialist in orthopedic physical therapy in New York City. “So, it’s important to stretch to maintain extensibility of the muscles and allow for sufficient joint range of motion.”
On top of that, research shows most U.S. adults sit too much, and sedentary time typically increases as people get older, Marko says. “All of this sitting makes your hips and knees, specifically your hip flexors, hamstrings, and calves, very tight,” she explains. Stretching helps prevent tightness.
How to Start a Stretching Routine
Beginning a stretch routine requires some guidance and safety precautions, especially for older adults who may not have stretched or exercised in a while, so Marko recommends seeing a physical therapist.
A physical therapist will evaluate your physical condition and provide stretching recommendations based on your abilities. They can also provide assisted stretching, which is great for people with very limited mobility and helps reduce stiffness and improve range of motion, notes Cleveland Clinic.
If you can’t see a physical therapist for any reason, Marko has a few general tips:
- Begin with 5 to 10 minutes of stretching. Work your way up as you get used to the new movements.
- Choose two or three stretches to start with and see how your joints respond. Stop a stretch if you feel severe pain in your joints — but remember that mild discomfort in your muscles is normal while stretching.
- Don’t overdo it by trying to stretch too deeply. Respect your current range of motion, and give your body time to respond and improve.
- Focus on the main trouble spots: hips, hamstrings, calves, and spine.
- Balance skills often diminish with age, so make sure to have a sturdy and supportive anchor, like a chair or wall, to hold on to when you stretch.
Because osteoarthritis (wear and tear of cartilage between bones) and osteoporosis (bone loss) become more prevalent with age, it’s important to be mindful not to overstretch, causing excess stress on the joints, Marko says. This is particularly true for osteoporosis. “You don’t want to cause an unintended fracture by accident,” she says.
The 7 Best Stretches for Adults Over 60
With those safety tips in mind, here are the best stretches for adults 60 and older. They are simple and don’t require any equipment, so you can try them right at home.
1. Wall Calf Stretch
Time: 15 seconds
Body part: Legs
- Standing just shy of one arm’s length away from a wall, place your hands flat on the surface and push your right leg back, bending the left knee for support.
- Keep both feet flat on the floor, making sure the supporting knee does not surpass the toes.
- Push against the wall to feel a stretch down the right leg.
- Hold this stretch for 15 to 30 seconds, and then change sides.
This stretch is crucial for older adults because it can help loosen tight muscles in the calves that could contribute to imbalance and, consequently, a fall, Marko says.
2. Seated Side Stretch
Time: 15 seconds
Body part: Shoulders
- Sit on a chair with both feet flat on the floor. Take a deep breath in and reach your right arm overhead, stretching away from the body as you exhale.
- Keep your right arm in line with the ribs and your core lightly engaged to maintain proper form.
- Hold this stretch for 15 to 30 seconds, and then change sides.
This stretch is good for the shoulders, says Leoni Jesner, an ACE-certified personal trainer based in New York City with expertise in training older adults. It stretches the intercostal muscles (breathing muscles between the ribs) for better support of each side of the body.
3. Seated Chest Opener
Time: 10 seconds
Body part: Chest
- Sit on a chair with both feet flat on the floor, and gently hold the back of your head with both hands.
- Open your elbows wide to the sides and squeeze your shoulder blades together.
- Keeping your chest proud and neck long, gaze up and roll your shoulders back.
- Hold this stretch for 10 to 15 seconds, and repeat for three rounds.
“This movement opens and creates space in the front of the body, reversing the effects of a rounded shoulder posture and promoting proper spinal alignment,” Jesner says.
4. Seated Hip Stretch
Time: 30 seconds
Region: Lower body
- Sit tall on a chair with your feet hip-width apart and flat on the floor.
- Lift your right ankle and place it on your left thigh, keeping the foot flexed.
- Hold on to the foot and gently press on the right knee until a stretch is felt.
- Hold for a full 30 seconds before switching legs.
This hip stretch is ideal for relieving tightness and tension in the hip flexors and pelvic area, Jesner says. It’s great for beginners and older adults because you don’t need much balance to perform it.
Heather Jeffcoat, PT, DPT
Medical Reviewer
Heather Jeffcoat, PT, DPT, is a doctor of physical therapy and the founder of Femina Physical Therapy and Fusion Wellness & Physical Therapy, both of which focus on pelvic health and whole-body orthopedic care.
With more than 20 years of clinical experience, Dr. Jeffcoat is a leading expert in the treatment of sexual pain and pelvic floor dysfunction, and her Los Angeles (Beverly Hills, Pasadena, Sherman Oaks) and Atlanta-based clinics draw patients from around the world.
She is the author of Sex Without Pain: A Self-Treatment Guide to the Sex Life You Deserve, which is widely used by both patients and healthcare professionals. Jeffcoat regularly lectures internationally on female sexual health, pelvic pain, and interdisciplinary care, and she develops continuing education courses for physical therapists and other providers.
Jeffcoat served as president of the Academy of Pelvic Health Physical Therapy from 2021 to 2024, and held multiple leadership positions with the International Pelvic Pain Society from 2014 to 2023, including acting on their board of directors.
Her patient-centered, integrative approach emphasizes functional recovery and empowerment for those experiencing painful sex, endometriosis, postpartum trauma, menopause-related incontinence or pain, and other complex pelvic and chronic pain conditions. She has created multiple programs, including Birth Prep 101, helping hundreds of women achieve the birth and postpartum recovery support they need.
Her passion extends beyond the clinic walls, as she also founded and runs a 501(c)3, Empower Health Fund, a nonprofit dedicated to providing no cost services to low-income and marginalized populations with pelvic health conditions.
She has been a speaker at the following:
- World Congress on Abdominal and Pelvic Pain, Cartagena, Colombia, Post-Conference Course: "Chronic Pelvic Pain Evaluation and Management Strategies," 2024
- American Urogynecologic Association, Advanced Practice, Physical Therapy, and Allied Health Bootcamp: "Pelvic Pain and Sexual Dysfunction Related to PFDs" (AUGS Preconference Course), 2016
- American Urogynecologic Association, Seattle, "Pathoanatomy and Patient Presentations in Sexual Pain Syndromes," co-presented with Nazema Siddiqui, MD, 2016
- UCLA Urogynecology and MIGS Lecture Series, "Continence and Pain Mechanisms Beyond the Pelvic Floor," 2024
- PelviCon National Conference, Atlanta, "The Female Orgasm and Differential Diagnosis of Vaginismus and Vulvodynia," 2022
- Invited lecturer: Pelvic health education, Reproductive Health Access Project, CSU Fullerton, 2024
- Expert panel speaker, Menopause Monologues: The Hottest Show In Town, Hollywood, California, 2025
Course developer and instructor, Female Sexual Function, Dysfunction & Pain, United States, Istanbul, Middle East:
- Sex Therapy for Transgender and Nonbinary Clients, Center for Healthy Sex
- Cyclist’s Syndrome–Pudendal Neuralgia, Beijing (Chinese Olympic Committee)
- Multiple CE webinars and in-person labs across North America
Community Education:
- Creator and host of multiple events in California, Girls’ Night Out: Better Sexual and Pelvic Health
- Guest speaker, LA LGBTQ Center, Duke University SoCal Women’s Group, and Endo Day
Amanda Capritto
Author
Amanda is a content writer and journalist with extensive experience in the health, fitness, lifestyle, and nutrition niches. Her work has appeared in national and global digital publications, including Health magazine, CNET, Livestrong, Verywell Fit, The Balance, SlickDeals, Health Journal, and The Well. She's also been featured as an expert on Reebok's fitness blog, Byrdie and other wellness publications.
In addition to her public-facing content and journalism work, Amanda works with small businesses and agencies to craft health-focused content for blog posts, website copy, and slide deck copy, as well as white papers, testimonials, and fact sheets.
Amanda received a bachelor's degree in mass communication from Louisiana State University with minors in sports studies and nutrition science. She also earned her personal training certification from American Council on Exercise (ACE), integrative nutrition health coaching certification, and CrossFit L-1 certification.