Check first if you have had surgery or have a back or joint condition
If you have had a joint replacement, have osteoporosis or have a spinal condition, ask your physiotherapist or GP which movements to avoid before you start. Stop if you feel sharp pain, numbness or tingling.
Guided stretch routine
How to stretch well
- Warm up first. Stretch after a walk or a warm shower, not when your muscles are cold.
- Ease in until you feel a gentle pull. It should never hurt.
- Hold for 20 to 30 seconds and breathe normally. Don't bounce.
- Do both sides, and repeat if you like.
- Aim for a few times a week, and daily if you can, because the effect fades if you stop.
The eight stretches
The routine above uses these. Read the cues here, or at your own pace without the timer.
Neck side tiltBoth sides, 20 seconds
Sit tall. Slowly tilt one ear towards your shoulder until you feel a gentle stretch along the other side of your neck. Keep both shoulders down.
Chest opener30 seconds
Stand in a doorway with your forearms on the frame at shoulder height. Step one foot through until you feel a stretch across your chest. Keep your ribs down and your neck long.
Seated cat and cow30 seconds
Sit tall with your hands on your knees. As you breathe in, lift your chest and look forward. As you breathe out, round your back and tuck your chin. Move slowly between the two.
Seated twistBoth sides, 20 seconds
Sit tall near the front of a chair. Turn your upper body to look over one shoulder, with your hands on your knees or the chair back. Turn only as far as is comfortable and keep your hips facing forward.
Hip flexor stretchBoth sides, 30 seconds
Stand holding a worktop. Step one foot back, bend the front knee a little and tuck your tailbone under until you feel a stretch at the front of the hip on the back leg.
Hamstring stretchBoth sides, 30 seconds
Sit on the front edge of a chair with one leg straight out, heel on the floor and toes up. Keep your back long and hinge forward from the hips until you feel a stretch behind your thigh.
Calf stretchBoth sides, 30 seconds
Put your hands on a wall with one foot back, heel down, and the front knee bent. Lean in until you feel a stretch in the calf of the back leg.
Standing thigh stretchBoth sides, 30 seconds
Hold a worktop with one hand. Bend one knee and hold your ankle behind you, or loop a towel around it. Keep your knees close together and don't arch your back. Skip this one if balance is a worry.
Other ways to stay supple
Yoga, tai chi and Pilates all build flexibility along with strength and balance. Many leisure centres and councils run gentle classes for older adults, and your GP surgery can often tell you what's nearby. A short walk after meals also keeps hips and ankles moving.
Sources: NHS: exercise and the UK Chief Medical Officers' physical activity guidelines.