Ultimate Stretching Exercises for Beginners Over 50 Guide
Stretching exercises for beginners over 50 not only offer a chance to combat age-related stiffness but also pave the way for a more active and fulfilling life.
If you’re over 50 and don’t have experience with stretching training, this article is made for you! I’ll show you a couple of easy stretches and provide you with clear instructions on how to perform stretching training safely. Let’s dive in.
10 Stretchine Exercises for Beginners Over 50
- Sit on a char and extend one leg forward.
- Place the stretching strap or belt around your toes.
- Gently push with your knee down towards the ground, while pushing your toes toward your shins.
- Hold this position for 30s.
If you’re a fan of having a proper stretching equipment, check out this article.
- Stand facing a wall.
- Place your hands on a wall at your shoulder height.
- Step forward with one leg.
- While holding the heal on the ground and knee extended (on your back leg), lean gently forward with your body.
- Hold this stretch for 30s.
- From a standing position, grab one foot with your arm. (While holding a chair all the time)
- Lean forward slightly and pull your foot towards your glute.
- Hold this stretching position for 30s.
Biceps Femoris Stretch (Hamstrings)
- Start from a kneeling position with front leg extended.
- Place a chair to your side to use as a support.
- Lean gently forward with your upper body as you push down with your front leg knee and pulling the toes towards your shins.
- Hold this stretch for 30s.
- Lay down on your back
- Grasp one leg behind knee and gently pull your leg towards he opposite hip and then towards your chest.
- Hold this stretch for 30s.
- Stand side facing to a wall.
- Place your underarm on a wall (just above the shoulder height)
- Gently push your hips towards the wall.
- Hold this stretch for 30s.
- Lay down on your back
- Extend one arm and hold it firmly on the ground
- While keeping your knees together and bent, rotate your legs towards the opposite side.
- Repeat this movement 10x.
- Lay down on your side.
- Place one arm into 90/90 position (elbow and shoulder position).
- Grasp your wrist with your other hand and gently push your shoulder into internal rotation.
- Hold this stretch for 30s.
- Lift one arm above your head. (like you’re scratching your back)
- Then, use your other arm to pull the arm towards the opposite side.
- Hold this stretch for 30s.
- Sit on a chair.
- Rotate your head to one side.
- Tuck in your chin with help of your left hand.
- Bend forward your head with help of your right hand.
- Hold this stretch for 30s.
Safety Tips When Stretching as a Beginner Over 50
- Don’t bounce into a stretch.
- Don’t hold stretch for more than 30s.
- Always make sure you have a good balance before starting the stretching exercise.
- Breathe deeply when stretching.
- Light aerobic activity as walking for 10 minutes is recommended before stretching.
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My name is Trivo. I'm a physiotherapist and I enjoy exercising, learning new stuff in physio and fitness world, and sharing my knowledge and point of view in this field.