Staying active is one of the best ways to maintain health, independence and overall wellbeing throughout ageing. For older adults, regular stretching can support mobility, reduce stiffness and improve mood. Gentle, safe stretches can be done sitting or standing, making them ideal for aged care client with varying levels of mobility.
Why Stretching Matters in Aged Care
- Improves flexibility and mobility
- Supports Circulation
- Reduces stiffness and discomfort
- Boosts mental wellbeing
Safe Stretching Tips
- Always move slowly and gently
- Avoid forcing a stretch
- Hold each stretch for 10-20seconds
- Breathe deeply and relax into the movement
- Stop immediately if there is pain
- A chair can be used for support
Standing or Supported Stretches (For More Mobile Clients)
1. Wall or Chair Calf Stretch
- How: Stand facing a wall or chair. Step one foot back, press heel down. Keep back leg straight. Hold 15-30seconds.
2. Hamstring Stretch (with chair)
- How: Put one heel on a low surface e.g. chair, keep leg straight, bend forward slightly from hips. Hold 15-20seconds.
3. Side Stretch
- How: Standing or seated, raise one arm overhead and gently lean to the opposite side. Hold 10-15seconds.
4. Quad Stretch (standing, with support)
- How: Hold back of a chair for balance. Grab ankle and gently pull heel toward buttock. Hold 15-20seconds.
5. Torso Twist (seated or standing)
- How: Sit tall. Gently twist torso to one side, holding the arm rest or chair back. Hold 10-15seconds. Repeat other side.
Seated Stretches
1. Neck Stretch
- How: Sit tall, slowly tilt head to one side (ear to shoulder), hold 10-15seconds. Repeat each side 2x.
2. Shoulder Rolls
- How: Roll shoulders forward in a circular motion x10, then backward x10.
3. Seated Cat-Cow Stretch (for spine)
- How: Sit with hands on knees. Arch the back and look up (cow), then round the back and look down (cat). Repeat 5-10 times slowly.
4. Ankle Circles
- How: Lift one foot and make slow circles with the ankle, 10 in each direction. Repeat each foot 2x.
5. Wrist Stretch
- How: Extend one arm, palm facing out, and gently pull fingers back with other hand. Hold 10-15seconds.
