Original lifeZoi routine
10-Minute Morning Stretch
A seated start to the day for the neck, shoulders, arms, back, and ankles.
Time. About 10 minutes. Each part can be shorter.
Neck
Turn the head a short way to one side, return to the center, then turn the other way. Do not tip the head far back.
How much. 3 turns each side.
An easier way. Look only a little to the side.
Shoulders
Roll both shoulders slowly backward.
How much. 6 rolls.
An easier way. Do 3 rolls.
Arms
Reach one arm forward only as far as is comfortable, then the other arm.
How much. 3 reaches each side.
An easier way. Reach toward a table instead of out into the air.
Seated spinal movement
Hold the side of the chair. Turn the chest a small amount, then come back. Switch sides.
How much. 2 turns each side.
An easier way. Turn only the head and leave the chest still.
Ankles
Circle one ankle slowly, then the other.
How much. 8 circles each foot.
An easier way. Do 4 circles.
Relaxation
Rest the hands on the thighs and breathe in an ordinary way.
How much. 4 easy breaths.
An easier way. Stop after one breath.
- 4 Flexibility and Cool Down Exercises for Older AdultsNational Institute on Aging on YouTube
- Shoulder and Arm Stretch for Older AdultsNational Institute on Aging on YouTube
- Exercise for Older AdultsMedlinePlus