Stretching is an important part of any fitness routine, but it is especially important for women over 50. Below are the top 15 stretching exercises for women over 50 each of us should be doing daily.
As a yoga teacher specializing in women and seniors, I know first hand how important this is. As we age, our muscles and joints become less flexible, which can lead to pain and injury.
Simply stretching daily helps improve our flexibility and range of motion. It can also help reduce our risk of injury and improve our overall fitness.
Top 15 Stretching Exercises For Women Over 50 Please check with your personal physician or healthcare provider before starting any new exercise program. These are the top 15 stretching exercises that are ideal for women over 50:
- Neck stretch: Slowly tilt your head to the right side, bringing your ear towards your shoulder. Hold for 10–15 seconds, then repeat on the other side.
- Shoulder roll: Slowly roll your shoulders forward and backward in a circular motion. Repeat 10–15 times.
- Arm stretch: Extend your right arm out in front of you, palm up. Bend your elbow and bring your hand towards your shoulder. Use your left hand to gently pull your right elbow closer to your chest. Hold for 10–15 seconds, then repeat on the other side.
- Chest stretch: Stand in a doorway with your forearms resting on the door frame, elbows shoulder-width apart. Lean forward until you feel a stretch in your chest. Hold for 10–15 seconds.
- Backstretch: Stand with your feet shoulder-width apart and bend forward at the waist, keeping your back straight. Reach down towards your toes, keeping your knees slightly bent. Hold for 10–15 seconds.
- Hip stretch: Stand with your feet shoulder-width apart and step forward with your right foot. Bend your right knee and lower your hips until you feel a stretch in your left hip flexor. Hold for 10–15 seconds, then repeat on the other side.
- Hamstring stretch: Stand with your feet shoulder-width apart and bend forward at the waist, keeping your back straight. Reach down towards your toes, keeping your knees slightly bent. If you can’t reach your toes, hold onto your calves or hamstrings. Hold for 10–15 seconds.
- Quadriceps stretch: Stand facing a chair or wall with your hands on the back of the chair or wall for support. Bend your right leg behind you and grab your right foot with your right hand. Gently pull your heel towards your buttock. Hold for 10–15 seconds, then repeat on the other side.
- Calf stretch: Stand facing a wall with your hands on the wall at shoulder height. Place your right foot behind your left foot and lean forward until you feel a stretch in your right calf. Hold for 10–15 seconds, then repeat on the other side.
- Knee stretch: Kneel on your right knee with your left foot in front of you. Place your hands on your left thigh and lean forward until you feel a stretch in the back of your right knee. Hold for 10–15 seconds, then repeat on the other side.
- Ankle stretch: Sit on the ground with your legs extended in front of you. Flex your right foot and point your toes towards the ceiling. Loop a towel around the ball of your right foot and gently pull the towel towards you. Hold for 10–15 seconds, then repeat on the other side.
- Wrist stretch: Extend your right arm out in front of you, palm down. Bend your right wrist up towards your body and use your left hand to gently pull your right fingers down. Hold for 10–15 seconds, then repeat on the other side.
- Hand stretch: Spread your fingers wide and make a fist. Then, spread your fingers wide again. Repeat 10–15 times.
- Foot stretch: Spread your toes wide and then bring them together. Repeat 10–15 times.
- Toe stretch: Bend your right big toe towards the base of your foot. Hold for 10–15 seconds, then repeat on the other side.
Be sure to warm up before stretching and to stretch gently. Don’t bounce while you’re stretching, as this can cause injury. If you feel any pain, stop stretching immediately.
Stretching can be a great way to improve your flexibility, range of motion, and overall fitness. It is especially important for women over 50 to stretch regularly to help reduce their risk of injury and improve their quality of life.
Gentle Yoga Private or Small Group Class Information:
This is the class I teach three times a week at our local gym. It requires members sign up as it is so popular. You can also take this class as a chair yoga gentle class. We can talk about the best yoga flow for you during our first session.
Additional information is below for you:
30 Minute Gentle Yoga Session With Denise or 55 Minute Gentle Yoga Session With Denise
