The Shores of Lake Phalen Senior Living Blog

Chair Stretches for Seniors

Chair Stretches for Seniors

Did you know that you can stay seated and still break a sweat? Chair stretches for seniors are a great way to get active at any ability level. All you need is a chair, some comfortable clothing, and some exercises to get started.

Senior man stretching while seated in chair

Chair Stretches for Seniors

Are you feeling cramped, achy, or sore? Believe it or not, physical activity is often the best medicine for everyday senior aches and pains. You don’t have to pump iron daily, but having a regular stretching and movement routine that includes mobility exercises can keep your body happy and healthy in your golden years. If you already have some physical issues that make mobility difficult, however, jumping into activities like yoga and tai chi can feel intimidating. A form of mobility exercise that works for every ability level, chair stretches for seniors might be just what you’re looking for.

What Are Chair Stretches?

Chair stretches are mobility exercises that are designed to be completed while seated. For seniors with mobility issues, they have a lot of advantages over other kinds of activity:

  • Chair stretches don’t require any fancy equipment or new gym clothes. You can do them in the comfort of your home, even seated in your usual favorite chair.
  • Chair stretches can help you experience your entire range of motion without putting pressure on your joints. They’re also a safe bet for seniors with balance and mobility issues.
  • Chair stretches are a quick and easy way to make mobility exercises a part of a senior’s day. Research shows that regular mobility exercises can help seniors move more comfortably and improve their physical health.

How Can I Try Chair Stretches?

Now that you know the benefits of chair stretches, are you ready to try them? Here are some beginner’s chair stretches for seniors that you can incorporate into your daily routine.

Ear-to-Shoulder Stretch

Sit upright with your back straight and feet flat on the floor. Put your arms straight down at your sides and lightly stretch your fingertips toward the floor. Bring your left ear down to touch your left shoulder without twisting your neck. Hold for 15 seconds, then switch sides and repeat.

Seated Spinal Twist

Begin in the same starting position as above, then place your left hand on your right knee. Gently twist your torso towards your right knee, using your hand placement to give you additional stability. Once you’ve reached the limit of your stretch, hold for 15 seconds, taking slow deep breaths. Switch sides and repeat three times per side.

Rounded Back

Sit upright with your feet flat on the floor, then lean your chest slightly towards your knees. Put your hands on your knees with your arms fully extended. Press down on your knees until your back is rounded. Hold for 15 seconds, then release. Repeat two to three times.

Shin Stretches

Sit upright with your feet flat on the floor, then bring one foot underneath the chair seat until it aligns with your hips. Pick your foot up, point your toe, and press the top of your foot to the ground. Hold for 15 seconds, and then switch sides. Repeat two to three times.


We hope these chair stretches for seniors will help you have fun and stay active this summer. Remember to check in with your doctor before trying any new physical activity!

Are you looking for a community that provides a positive, healthy atmosphere where you can live out your golden years? The Shores of Lake Phalen is an assisted living and memory care community in a quiet, peaceful environment in Maplewood, Minnesota. Surrounded by a gorgeous wooded setting between two lakes, our residence offers the accessibility of apartment-style housing with the atmosphere and elegance of a resort. We offer numerous health and safety amenities, fun events and activities, a friendly and accommodating staff, and much more. Schedule a tour of the community to explore our spacious apartments, elegant dining room, and more. We look forward to hearing from you!