Slow, controlled stretching to restore range of motion, reduce stiffness, and prime your body for safer movement.
Gentle stretching nourishes cartilage, improves synovial fluid circulation, and reduces the stiffness that often follows inactivity or morning hours. It pairs well with chair yoga for warm-ups and with band work to maintain range after strength sessions.
Keep movements slow, never force range, and breathe steadily. Warm up lightly (march in place) before deeper stretches.
Gentle neck tilts (hold 15-20s each side), shoulder rolls forward/backward 8-10 reps.
Skip neck rolls if you have cervical issues.
Arm-across-chest stretch 20s each; seated cat-cow 8-10 waves.
Great after band rows/presses.
Seated forward hinge (shins or ankles), hip flexor stretch (half-kneel, push hips gently forward) 20s each side.
Pairs with walking days.
Wall calf stretch 20s each; ankle circles 10 each way.
Supports balance and reduces post-walk tightness.
Extend one arm, gently pull fingers back then forward, 10-15s each; make fists and spread fingers 10 reps.
Stretches should be comfortable, not painful. Stop if sharp pain appears.
Hold 15-30 seconds, breathe normally, avoid bouncing.
Warm up lightly first; use a chair for support if balance is limited.
Post-surgery or joint replacement: follow your clinician’s range limits.
15 minutes, daily or 5x/week. Focus on form and breathing.
Increase holds to 25-30s; add second round to tight areas.
Blend with chair yoga or balance drills for variety.
Use as warm-up or cooldown to deepen flexibility.
Stretch after band sessions to maintain range and reduce soreness.