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Full Body Seated Stretch and Range of Motion Workout for Flexibility and Stress Reduction
Senior Fitness With Meredith•Processed: Mar 03, 2026
22-minute workout video. Stretching, Low Impact, Cool Down. targeting Full Body. low intensity. helps with Flexibility / Range of Motion, Stress Reduction / Better Sleep, Maintain General Health.
⏱️ Key Moments
Summary:The workout includes seated stretches and range of motion exercises focusing on breathing, spinal mobility, shoulder relaxation, and leg movements to enhance flexibility and reduce stress.
🏃 Guide
This video is designed for seniors and beginners who may have limited mobility and need a safe way to improve flexibility and reduce stress through seated exercises.
Benefits
Improves flexibility and range of motion
Reduces stress and promotes relaxation
Step-by-Step Guide
1
Seated Deep Breathing
Sit tall in your chair, inhale deeply to fill your lungs, and exhale fully. Focus on your breath to promote relaxation.
2
Spinal Twists
Gently twist to the right and left to improve spinal mobility. You should feel a gentle stretch in your back. Avoid any sharp pain.
3
Shoulder Shrugs
Inhale as you lift your shoulders towards your ears, then exhale as you release them down. This helps relieve tension in the shoulders.
4
Leg Marching
Alternate lifting your legs while seated to improve circulation. Focus on controlled movements without straining.
Safety Notes
Avoid any movements that cause pain or discomfort. Consult a healthcare provider if you have serious mobility issues.
Duration: 22m 18s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
Normal PeopleDiabetesObesityHypertensionOsteoporosisChronic Back Pain / Disc HerniationNeck & Shoulder PainDepressionAnxiety Disorders
Therapeutic Goals
Flexibility / Range of MotionStress Reduction / Better SleepMaintain General Health
⚠️ Caution
Consult your doctor if you have: Chronic Back Pain / Disc Herniation, Neck & Shoulder Pain
Equipment Needed
🏋️ Chair
Primary Focus
💪 Full Body
Category
StretchingLow ImpactCool Down
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathNo spinal stressAvoid excessive core strainChair modifications available
Tags
#22 min#half hour#Stretching#Low Impact#Cool Down#beginner#Chair#Full Body#low