5 Quick Yoga Poses for Seniors to Restore Flexibility and Strength

After 55 of age the muscles tend to stiffen, the motion of the joints decreases and people face problems like joint pain, osteoporosis, arthritis and heart diseases. By practicing some yoga at home you can maintain softness and flexibility in the muscles with staying alert and conscious. The yoga exercises not only make your body relaxed and strengthened, reduce the problems of many age related issues. Practice the following yoga exercises to stay healthy and fit.

1. Hand Behind Back Towel Stretch

The towel shoulder internal rotation stretch is one of the best exercises to improve the movement of the rotator cuff. The shoulder is a joint of ball and socket which facilitates the movement of arm in different directions. When this joint gets tight, you feel pain in the shoulder and you are incapable to move your hands in different directions to do tasks like combing hair, stretch your hands to the back to wear the belt etc. Therefore it is necessary to practice this yoga exercise to decrease tightness in the shoulder.

Hang a towel over your left shoulder and hold its end by your right hand. Then raise the left hand to pull the right hand upward. Pull it up to a mark where you can resist. Maintain this position for 30- 60 seconds and then relax. Again do it on the other side.

2. Neck Flexion

By sitting at computers for long time we adapt the forward head posture which causes to tightness in the short neck extensors and it also decreases disc spaces in the neck and by that arthritis and pinched nerves occur. The neck flexion stretches the tight extensors and increases the spaces where the nerves come out of your neck.

Stand or sit straight with extended chest. Place one hand on your chin and turn your head towards back over your shoulders without looking up or down rather looking straight. Then hold your chin back, put one hand over your head and pull the top of your head forward. This movement is very effective and do this for 30 to 60 seconds. Always turn your head gently as there are so many delicate joints in your neck and muscles at the bottom of your skull.

3. Quad Stretches

The quadriceps is the large muscles present on top of the thighs. We use them do different activities associated with legs like sitting down, standing up and many more without any support. They get tighter if you sit whole day without any movement.

Stand close to a wall or chair to hold when you get imbalanced by standing on one leg. Lift your right foot and grab its top with your right hand. Pull it up to your butt by which your knee will face to the ground instead of the side.

4. Calf Stretch

Calf stretches are needed to heal different problems associated with foot and ankle. The calf is consisted of two muscles which work jointly to drag the toes down and lift the foot during the push-off phase of walking and running. If tightness persists in the calf, it can affect position, movement and balance of the foot resulting knee pain and foot pain.

By practicing calf stretches you can reduce pain, tightness and unsteadiness. This exercise can also lessen the problems like Achilles Tendonitis, Plantar Fasciitis, Cramp and also the risk of injury.

Stand near a wall and place both the hands on the wall keeping the arms straight. Keep your right leg forward with toes pointing towards wall. The heels must be flat on the ground and left leg straight. Lean forward till you feel the elongation in the calf of the back leg. Stay in this position for 30 to 50 seconds and repeat this by changing the legs.

5. Doorway Stretch

Doorway stretch exercise has so many benefits for seniors. It eases the pain from shoulders, neck, and back, improves the movement of shoulder and chest and also improves blood flow and breathing.


Stand near a doorway; put your hands on the doorway according to your comfort. Keep your chest wide and have a small step into the doorway. Stay in this position for 30 to 60 seconds. Though it is very simple exercise, it has so many benefits for elderly people.