Seated Morning Stretch for Adults 50+

Step by step 10

Tap a time to watch that step in the video.

1. Shoulder circles: roll the shoulders backwards, then forwards. 0:43
2. Arms up as you breathe in and look up, then down to the sides as you look down; go halfway with a sore shoulder. 1:38
3. Cross-body reaches: reach one arm across toward the side of the room and draw it back, then reach a little higher. 2:39
4. Side reaches: feet wider, reach down toward the floor each side, shoulders back; keep it small with osteoporosis. 3:47
5. Back stretch: heels down, toes up and feet forward; walk the hands down the legs, then back up to sit tall. 5:04
6. Ankles: sit back in the chair, lift the legs and point and flex the feet, then alternate. 6:58
7. Seated hamstring: at the chair edge, extend one leg with the foot flexed and reach toward it, then the other. 7:51
8. Knee sways: let the knees fall side to side to stretch the hips, sitting tall. 9:11
9. Shoulder circles again: hands on the shoulders, circle the elbows backwards. 9:41
10. Finish: hands to the heart, then three deep breaths, opening the arms wide as you breathe in. 10:47

The steps are a summary in our words, checked against the video — the coach shows every move.