Full Body Stretching Routine in a Chair
Why Stretch?
Our busy schedules often dictate our exercise practices, regardless of age or lifestyle. Whether you're a fitness trainer, an office worker, or a retiree, finding time for a workout can be a challenge. We might try to save time by skipping stretching. However, neglecting stretching exercises can have serious consequences for your health and wellness.
Benefits of Stretching When You're Over 50
Stretching is something you want to always include in your workout routine, especially as you age. Stretching helps to keep joints limber and reduce the risk of injury. At the same time, stretching out your muscles is a healthy way to relieve tension.
Full body stretches are also the key to flexibility, which changes with age and is critical for mobility. Flexibility allows you to move more quickly and enjoy daily activities such as walking and gardening. Stretching is also essential for injury protection and fall prevention.
If you suffer from arthritis pain or inactivity, stretching helps you become more active. With more supple muscles, you will move more quickly and confidently. Activity is often the best form of pain relief.
Stretching is also beneficial before and after a workout. Stretching before helps warm up your muscles. Afterward, it loosens tight muscles that might be prone to injury. A seated workout allows you to take advantage of stretching while remaining in a chair.
Full Body Stretch Routine
One way to save time when it comes to stretching is with a full body routine. You can do a full body stretch even from a chair while watching TV. Check out this full body stretch routine with seated exercises offered by our Coach, Lindsay.
What You'll Need for This Stretching Workout
For this full body stretch workout, you only need a stable chair, preferably one without arms and a straight back. It should also not have wheels. Sit in the chair with your feet flat on the ground, your back straight, and not leaning on the chair.
How to Do Full Body Seated Stretches
Neck Stretches
Turn your head so your glance is over your left shoulder. Hold this position and feel the stretch in the muscles on the right side of your neck. When ready, shift your glance over your right shoulder to stretch the left side.
Neck Roll
Turn your gaze to the front and drop your chin down to your chest. Take care not to round your back when you lower your chin. Keep the back straight to stretch the neck muscles.
Roll your neck so your right ear is over your shoulder. Keep your shoulders back and your chest open.
Continue the neck roll by shifting your gaze to the ceiling and then around so your left ear is over the shoulder. The roll should be one continuous movement. Roll to one side a few times and then reverse directions.
Upper Back Stretch
Stretch your arms out in front of you and lock your fingers together. Round your shoulders forward. Pull your arms over your head and lower them to your sides. Repeat this exercise two more times.
Shoulder Stretch
Pull your left arm across your body and press your fisted hand on the back of your forearm. Round your shoulder down away from your ear. Repeat the movement on the other side.
Lower Forearm Stretch
Reach your left arm out in front of you with the palm up. Grab the fingers with the other hand and pull toward your torso to stretch the forearm. Rotate your palm around to face the floor and pull the fingers. Repeat the exercise on the other arm.
Deep Side Stretches
Move your feet outward to open your legs up. Place your left elbow on your left thigh, towards the knee. At the same time, reach your right arm over your head.
Hip Flexor Stretch
Rotate your body towards the left, bending your right knee to almost touch the floor. Walk your right toes behind your body until you feel a deep stretch in the hip flexor.
If it helps you balance, stretch your arms for a chair yoga warrior pose. Reach one arm out in front and one to the back with the palms down. Repeat the movement on the other side.
Knee Hug and Rotation
Scoot forward slightly in your chair and lean back. Pull your left knee up and wrap your hands around it, interlocking the fingers. Pull the knee toward your chest.
Ankle Roll
With your knee pulled back, rotate your ankle, drawing a circle with your toes. Repeat both the knee hug and ankle roll on the right leg.
Forward Fold
Sit with your legs open. Stretch your arms out to the side and pull them up over your head. Lock your fingers with the palms facing up.
Slowly bend down as far as possible. Try to touch the floor with your hands. If you can't reach the floor, grab your legs as far as possible. Hold for a few seconds, then repeat the exercise. Try to get a little further down this time.
More Mobility Workouts with Mighty
Find more great stretching exercises at MightlyHealth.com. Mighty Health is the only all-in-one nutrition, exercise, and daily health program for those over 50.
