It’s easy to lose track of time while watching TV, reading, or using your phone - and before you know it, your legs feel stiff, your back aches, and it’s harder to get up.
The good news? A few simple stretches can help you loosen up, reduce aches, and move with more comfort.
This guide shares safe, easy stretches you can do right at home - whether you're living with memory changes or simply want to feel better in your body.
Why stretching matters
When you stay in one position for a while, your muscles and joints can become tight.
That’s especially common in the hips, legs, shoulders, and lower back.
Stretching:
- Keeps your body flexible
- Reduces pain and stiffness
- Helps you feel more confident moving around
- Lowers your risk of falls or injury
Before you start: A few safety tips
- Don’t bounce or force a stretch. Move gently and hold each position.
- Breathe slowly. In through your nose, out through your mouth.
- Stop if it hurts. A stretch might feel tight - but it should never be painful.
- Use support. A sturdy chair or wall can help you balance.
Easy stretches to try
1. Neck Stretch
Sit or stand tall. Slowly tilt your head to one side, bringing your ear toward your shoulder.
Hold for 10 seconds, then switch sides.
2. Shoulder Roll
Sit up straight. Gently roll your shoulders forward 5 times, then roll them backward 5 times.
This helps release tension in your upper body.
3. Chest Opener
Clasp your hands behind your back (or hold the back of a chair).
Gently pull your arms back and lift your chest.
Hold for 10 seconds while breathing deeply.
4. Seated Hamstring Stretch
Sit on a chair, place one leg straight out with your heel on the floor and toes up.
Lean forward slightly, keeping your back straight, until you feel a stretch in the back of your thigh.
Hold for 10 seconds, then switch legs.
5. Ankle Circles
While seated, lift one foot slightly off the floor.
Gently rotate your ankle in a circle - 5 times one way, then 5 times the other.
Repeat with the other foot.
👉 Related Reading: Simple Home Exercises That Boost Brain Health
How often should I stretch?
Aim to stretch at least once or twice a day, especially if you’ve been sitting for a while.
You can even set a reminder to get up and move every hour or two.
Apps like Elli Cares can help with this - they allow you to schedule movement reminders so you stay on track with your wellbeing.
👉 Take a look at SeniorShape Fitness's YouTube channel for guided Stretching Exercises for Beginners & Seniors
You don’t need to be a fitness expert to take care of your body.
Gentle stretching can make a big difference in how you feel - and the more consistent you are, the better the results.
So the next time you find yourself sitting for a while, give one or two of these stretches a try.
Your body (and brain) will thank you.
At Elli Cares, we believe that staying active - physically and mentally - should feel simple and supportive. Our app is designed to help you move more, worry less, and feel more confident each day.
👉 Learn more at www.elliapp.co
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