As I hit my mid 50s I realized I was hitting “use it or lose it” time! While I wasn't always ready to exercise after 50, I for sure felt better if I spent a little dedicated time stretching! Here are 7 stretches that almost everyone can do without having to fancy pants equipment or a personal trainer!
Even just 5–10 minutes in the morning can help you feel more awake, aligned, and confident in your body!
Disclaimer: I am not a medical person… I am just letting you know some stretches that I have done which have helped me to be less bunchy. Also, I used AI to make the fun illustrations on this page to help us see what the stretches look like!
7 Gentle Stretches for a Creak-Free Morning
This should be a treat NOT a curse… waking up and getting a little more limber with stretching just makes your day better!
1. Neck Rolls + Shoulder Shrugs
Release tension from sleeping positions
As a side sleeper, I KNOW I scrunch up my shoulders at night. These are a lifesaver for releasing all that tension. Plus, if you spend a lot of time on the computer like I do, your neck and shoulders are probably tighter than you realize. Do a few slow shoulder rolls, some gentle shrugs, and finish with slow, controlled neck circles. Ahhh… sweet relief.
How to do it:
- Sit or stand up tall.
- Inhale and slowly shrug your shoulders up toward your ears.
- Exhale and roll them back and down. Repeat 5 times.
- For neck rolls, gently drop your chin to your chest. Slowly roll your head to one side, then back to center, then to the other side.
- Make slow, half-circles—never yank or roll too far back.
Tip: Move slowly and breathe deeply. You’re releasing tension, not forcing anything.
2. Standing Side Stretch
Opens ribs and elongates spine
When was the last time you really stretched out your body? This one is a simple but powerful way to get your back and core aligned and your sides opened up. Just raise one arm overhead, lean gently to the opposite side, and breathe. Your spine and ribs will thank you.
How to do it:
- Stand with feet hip-width apart.
- Reach your right arm overhead and place your left hand on your hip.
- Gently lean to the left, feeling a stretch through your right side.
- Hold for 15–30 seconds, then switch sides.
Tip: Keep your chest open—don’t let yourself fold forward. Imagine lifting up and over.
3. Cat-Cow Stretch (on all fours or seated)
Gentle spine mobilization
Oh my gosh—if you can do this one, it’s a game changer. A couple of years ago, a trainer told me that one of the most important things to maintain as we age is the ability to get up and down from the floor. If you can do Cat-Cow on all fours, you’re keeping that vital skill in check. This stretch feels amazing for the spine—just alternate between arching and rounding your back in a slow, controlled rhythm.
How to do it (on all fours):
- Come to hands and knees, with wrists under shoulders and knees under hips.
- Inhale, arch your back, lift your head and tailbone (this is “Cow”).
- Exhale, round your spine, tuck your chin and pelvis (this is “Cat”).
- Flow gently between the two for 5–8 rounds.
Chair version: Sit on the edge of a chair, hands on knees. Inhale to arch your back and look up, exhale to round your back and tuck your chin.
Tip: Move with your breath—it makes it feel like a mini massage for your spine!
4. Seated Forward Fold
Loosens hamstrings and lower back
You don’t have to twist yourself into a pretzel to do this! Just sit with your legs extended and slowly bend forward from the hips. It’s not about touching your toes—it’s about going a tiny bit further each day. This one is magic for tight hamstrings and a stiff lower back.
How to do it:
- Sit with legs extended straight in front of you.
- Inhale, sit up tall and reach your arms upward.
- Exhale, hinge at the hips and gently fold forward, hands reaching toward your feet.
- Don’t worry about touching your toes—just go to where you feel a stretch and breathe.
Tip: Keep your spine long and don’t round your back too much. Use a towel around your feet for support if needed.
5. Chest Opener (hands clasped behind back or against a wall)
Counteracts hunching
You KNOW your mom used to say, “Stand up straight!” and she was onto something. This stretch is wonderful for opening up the chest and shoulders, especially if you’ve been curled over a desk, phone, or project. I have a trick shoulder (who knew that would be a thing?), so I often do this by gently pulling my arms back against a doorframe instead of clasping my hands.
How to do it (hands clasped):
- Stand tall, feet hip-width apart.
- Clasp your hands behind your back and straighten your arms as much as you comfortably can.
- Gently lift your arms and open your chest.
- Hold for 15–30 seconds.
Wall version:
- Stand in a doorway, place forearms on each side of the frame at shoulder height.
- Gently step forward until you feel a stretch across the chest and shoulders.
Tip: Don’t overdo it! Go only as far as feels comfortable—especially with sensitive shoulders.
6. Figure 4 Stretch (seated or lying down)
Hip opener, great for sciatic relief
Okay, yes—it does make me feel like a bit of a pretzel… but in the best way! This stretch opens the hips and helps so much when they start feeling crunchy or stiff. If you deal with tight hips or sciatic pain, this one is your new best friend.
How to do it (seated):
- Sit on a sturdy chair.
- Cross your right ankle over your left thigh (just above the knee).
- Keep your back straight and gently lean forward until you feel a stretch in your right hip.
- Hold 20–30 seconds, then switch sides.
Lying version:
- Lie on your back. Cross your right ankle over your left thigh.
- Reach through your legs and gently pull your left thigh toward your chest.
- Hold and breathe, then switch sides.
Tip: Flex your foot to protect your knee and go slowly—it’s intense but worth it!
7. Ankle Circles + Toe Flexes
Improves circulation and balance foundation
If you were a stiletto queen in your 20s and 30s (guilty!), you know our poor feet deserve some TLC. This one might feel like cheating because it’s so simple, but don’t be fooled—it helps with circulation, ankle mobility, and balance. Just flex, point, and rotate those feet for a minute or two. Every little bit helps.
How to do it:
- Sit or lie down comfortably.
- Lift one foot off the floor and slowly rotate your ankle in a circle 10 times one way, then 10 times the other.
- Point and flex your toes 10–15 times.
- Switch feet and repeat.
Tip: Do this while sitting in bed or watching the news—it’s easy and effective!
A Few Tips for Making This a Morning Habit
- Lay out a towel or mat the night before—a visual reminder helps!
- Do your stretches in bed if you’re easing into movement
- Pair it with a favorite playlist or morning mantra
- Start small—even 2–3 stretches is a win
Final Thoughts
Stretching has helped me feel more alive, more fluid, and less like the Tin Man in the mornings. It doesn’t have to be fancy—just consistent. I hope these stretches help you feel more connected to your beautiful body every single day.
Here is another great resource I give to my real life friends… check out Yoga with Adrienne… she is delightful!
Have a favorite stretch or tip of your own? Leave it in the comments—I’d love to hear what’s working for you!
Here are some more great articles you might love:
- 10 Simple At-Home Exercises for Older Women (No Equipment Needed!)
- 9 Simple Exercises to Improve Stability & Coordination For Older Women
- 15 Stylish Summer Shorts Outfits for Women Over 50
