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A large-print printable chart of 14 gentle stretches for seniors — 12 seated and 2 standing while holding a chair or counter for support. Each stretch has simple steps and a hold time. Printable PDF — no physical product will be shipped.
A 5-page large-print chart of gentle stretches for older adults, grouped by body area. Each stretch has simple steps and a hold time. This is a printable PDF download. No physical product will be shipped.
Upper Body (4): Neck Side Stretch, Shoulder Stretch, Chest Opener, Overhead Side Reach.
Back & Hips (4): Seated Spinal Twist, Seated Cat-Cow, Figure-4 Hip Stretch, Seated Knee Hug.
Legs (4): Seated Hamstring Stretch, Standing Quadriceps Stretch (holding the chair), Standing Calf Stretch (holding the chair/counter), Ankle Circles & Point-Flex.
Cool-Down (2): Wrist & Finger Stretch, Whole-Body Reach & Breathing Finish.
Holds are 15–30 seconds each.
Stretch only to the point of mild tension — never to pain, and never bounce in a stretch. Two stretches are done standing while holding a chair or counter the whole time; you can simply skip them if you prefer — the other twelve are all seated.
5 pages; two files (US Letter and A4); large print. Equipment: a sturdy chair, and a counter or the chair for the two standing stretches.
Add to cart, check out, download links on the confirmation screen and in the confirmation email.
This chart is general educational information, not medical advice. Stop if you feel pain, and check with your doctor before starting a new stretching routine, especially if you have joint problems or have had recent surgery.
Is this a physical product? No — printable PDF.
What do I receive? Two 5-page PDFs.
Do I have to stand? 12 of the 14 stretches are seated; 2 are standing while holding support and can be skipped.
How long do I hold each stretch? 15–30 seconds, as shown on the chart.
What do I need? A sturdy chair; a counter for one stretch.
Can I print it again? Yes, personal use.
Is this medical advice? No.
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