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

flexor digitorum longus stretch with belt or strap

  • 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.

standing wall gastrocnemius stretch

  • 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.

stretching exercises for quads standing quad stretch with hip extension

  • 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)

pnf hamsting stretch how to touch your toes

  • 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.

piriformis stretch pnf

  • 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.

standing ql stretch

  • 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.

thoracolumbar fascia stretch with arm 120 degree

  • 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.

sleepers stretch shoulder muscles

  • 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.

standing lat stretch

  • 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.

unilateral suboccipital neck stretch

  • 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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Author

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.

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