11 Simple Stretches: A 50+ Beginner’s Stretching Guide

If you’re over 50 and stiff as a board, don’t worry. By incorporating a 1-2 minute simple morning stretch routine you’ll quickly be on your way to feeling better and “grumping” less.

Now that we’re living longer, it’s become increasingly important to incorporate more routines that promote our physical vitality. That’s just a fact, jack.

As stand-up comedian Louis C.K. once said about his doctor visit (paraphrased):

ME: “So doc, how long do I do this until I’m better?”
DOC: “Oh. No. This is just something you do from now on.”
ME: “What would you do for me if I was an athlete?”
DOC: “You’re not an athlete.”

Why morning?

Starting your day with a gentle stretching routine can set a positive tone for the hours ahead. Morning stretches help awaken your body, increase blood flow, and prepare your muscles and joints for daily activities.

A few reminders before you start:

The Mayo Clinic offers some common-sense tips to keep in mind when stretching:

• Keep stretches gentle and slow.
• Don’t bounce.
• Breathe through your stretches.
• If you feel pain, you’ve stretched too far.

Some benefits are:

• Muscle and Joint Readiness – During the night, your body is in a state of rest and repair. Morning stretches help ease the transition from a sedentary state to increased activity, promoting flexibility and reducing the risk of injury.
• Increased Blood Flow – Stretching in the morning enhances blood circulation. This increased blood flow delivers oxygen and nutrients to your muscles, waking them up and preparing them for the day ahead.
• Setting a Positive Tone – Incorporating a stretching routine into your morning becomes a ritual that sets a positive tone for the rest of the day. It’s a form of self-care, signaling to your mind and body that you are ready to embrace the challenges ahead.
• Enhanced Mood and Mental Clarity – Morning stretches release endorphins, the body’s natural mood enhancers. This hormonal boost contributes to a positive mindset and mental clarity, fostering a more optimistic outlook on the day.
• Calmness and Mindfulness – The morning is often a quieter time, providing an opportunity for mindfulness and calmness. Stretching in this serene atmosphere allows you to connect with your body, center your thoughts, and start the day with a sense of tranquility.
• Improved Posture Throughout the Day – Stretching in the morning helps align your spine and promotes better posture. This improved alignment carries over into your daily activities, reducing the likelihood of discomfort or stiffness.
• Boost in Energy Levels – Morning stretches serve as a natural and gentle energy booster. The increased blood flow and the release of endorphins contribute to a sense of vitality and wakefulness.
• Establishing Consistency – By making stretching a part of your morning routine, you establish a consistent habit. Consistency is key when it comes to reaping the long-term benefits of flexibility and improved well-being.
• Preparation for Daily Activities – Stretching in the morning prepares your body for the various movements and activities you’ll engage in throughout the day, whether it’s walking, lifting, or sitting at a desk.
• Time Efficiency – Mornings are often less crowded with obligations (unless you have kids; they sure are demanding – maybe get up 5 minutes earlier). This can be a convenient time to engage in a brief stretching routine. It’s more likely the habit will stick if it’s the the first thing you do.

Timing is Everything

It is important to give some thought to when you will incorporate this into your morning ritual. (by the way, if you don’t have a morning ritual, I highly recommend building one).

You’ll find that you’re most successful with new activities if you find a way to work them into an existing routine.

For instance, I like to do a couple simple stretches while I’m waiting for my morning coffee to brew. Perhaps you like to watch the morning news. Or play with the dog. Perfect times to stretch!

I don’t even do them all at once, though you certainly can. I like to stretch my arms and spine while putting on my deodorant. And take the opportunity to curl my back while tying my shoes.

Remember, the idea is small, consistent actions that are easily repeatable, and not so overly burdensome that you fail at implementing and retaining the habit.

11 Simple Stretches for Beginners

These are a few of the exercises I use to get things loose in the morning. Some are simply exaggerated forms of everyday movements. I only take 5-10 seconds for each, and I give them funny names because it amuses me. You can make up your own for whatever gets you moving.

1. “Who Dat?” Neck Tilt & Turn:
   • Tilt your head to the right, bringing your ear close to your shoulder
   • Turn your head to look (suspiciously!) over your left shoulder
   • Repeat for the other side

2. “I Dunno” Shoulder Rolls:
   • Roll your shoulders backward in a circular motion
   • Repeat in the opposite direction

3. “He Said, She Said” Deltoid & Trapezius Stretch:
   • Reach your right arm across your chest and point to the left as hard as you can
   • Repeat with the left arm pointing to the right

4. “Why Me?!” Arm & Spine Extension:
   • With both arms, reach for the ceiling as if imploring the heavens
   • Visualize your vertebrae stretching away from each other
   • Alternately, I sometimes hang from the top door trim with my knees slightly bent but still supporting my weight

5. “I’ve Had It With You” Chest Stretch
   • With hands on hips, push your elbows back and towards each other
   • Lean back from the waist and look straight up (exasperated!)

6. “Gimme The Backscratcher” Triceps Stretch
   • Put your right hand on your back between your shoulder blades
   • Using your left hand, push your elbow back while reaching down with your right hand as far as is comfortable
   • Repeat on the opposite side

7. “80’s Classic” Side Bend Stretch
   • With your left hand on your hip, raise your right hand above your head
   • Lean left and reach as far as comfortable with your right hand, mindful of the side of your torso stretching
   • Repeat on the opposite side

8. “Pushing The Wall” Calf Stretch
   • Place your palms on the wall and extend one leg behind you
   • Keeping it straight, press your heel towards the floor
   • Repeat with the other leg
     
     
9. “Keep Pushing…”
   • With your left hand on the wall, grab your right ankle with your right hand
   • Pull up gently to stretch the quads
   • Repeat with your left leg
   • Bonus – with your back straight tighten your abs for a quick core flex
     
     
10. “Tie Those Shoes” Back Curl:
    • While seated, bend over until your chest touches your left thigh, then tie your shoe
    • If you don’t have shoes that tie, use the opportunity to massage your instep or calf
    • Repeat on the right side
      
      
11. “Ooh! Pretty Shoes” Hammy Stretch:
    • While seated, and your back straight, extend your left leg until straight
    • Try pointing your toes back toward yourself, stretching your hamstring and calf
    • Hold for 5-10 seconds and repeat with the right leg

Something to think about…

I am, by nature, a pretty lazy person. I like hacks and easy starts.

The great thing about adding small, consistent actions to your daily routines is that there is no failure. If you don’t have time for a full stretch routine, just do a couple at first.

There is only improvement. Sometimes quickly, sometimes slowly.

We all stretch throughout the day. Usually when our body reminds us with an ache, a cramp, or a “deadleg.”

By being even slightly proactive about positive body awareness we get incrementally more healthy. When it feels good, we do it again. And again.

Your challenge for tomorrow

1. Tonight, set your morning alarm a few minutes early.
2. Pick 2 specific stretches tonight that you feel will benefit you the most to start your day.
3. When your alarm goes off tomorrow, do those soon (slowly & gently) after you get out of bed.
4. Boom! Day started (a little bit loose, a bit more relaxed). And it only cost you about a minute of your time.

The Gateway to Mindful Movement

While a morning stretching routine serves as an excellent primer for activities like yoga or tai chi, it’s also highly beneficial on its own.

Embrace the simplicity and accessibility of stretching as a standalone practice.

Once you reap the rewards of enhanced flexibility and improved well-being, consider adding more advanced exercises to your routine.

Feedback?

Do you have a routine, tip or hack that is working for you?
I’d love to hear about it. Just pop it into the CONTACT FORM and I’ll get back to you.

I’m always looking for ways to improve my life, and there’s a lot of experience out in the world. So give it up!