Maintain your mobility as you age with these stretches & exercises

Over the years, you can develop habits with how you use your muscles to move and position yourself. With limited stretching and improper body alignment, you’re more likely to experience poor posture and a lack of flexibility

Over time, your muscles naturally tighten, which can lead to poor posture and back pain.  You may already be doing stretches, but as you age it’s important to modify your stretch to minimize your chance of falling while performing them. So, if you’re an older adult, it has never been more important to incorporate stretching and exercise into your daily routine to help ensure good back health.

Here are three safe techniques older adults can use to keep limber:


Upper Back Stretch

Stand with your feet shoulder width apart and reach both arms straight out in front of you. Clasp your hands together with your thumbs pointing down and your palms facing away from you. Round your shoulders and reach forward. 

Repetition: Hold the position for 10 to 30 seconds. 

Lower Back Stretch

First, lie on your back with your legs together, knees bent, and feet flat on the floor. Try to keep both arms and shoulders flat on the floor throughout the stretch. Keeping knees bent and together, slowly lower both legs to one side as far as you comfortably can.

Repetition: Hold position for 10 to 30 seconds. Bring legs back up slowly and repeat toward other side. Continue alternating sides for at least 3 to 5 times on each side3.

Ankle Stretch

Sit securely towards the edge of an armless chair with your legs stretched out in front of you. With your hands holding the sides of the seat of the chair for support, keep your heels on the floor while bending your ankles to point your toes to the sky.

Repetition: Hold the position for 10 to 30 seconds then release. Repeat 3 to 5 times4.

To ensure your body is moving properly, visit a chiropractor! In Ontario, you can visit a chiropractor without a referral from a medical doctor or other health care professional.

To find a chiropractor near you, use the chiropractor locator on our website. In Ontario, you can visit a chiropractor without a referral from a doctor, nurse practitioner or other health care professional. If you already have a chiropractor and/or another health care professional, join our Partnership4BetterHealth online patient advisory community. Then, you can share your ideas on how to enhance chiropractic services and make a positive impact on our health care system. It’s confidential, free, and always your choice to participate.