7-Day Move Better, Feel Better Challenge: 3 Essential Stretches

Stretching keeps your muscles flexible and healthy — if you do it properly. Here’s exactly how (and how long) to stretch.

Here at SilverSneakers, we believe that aches and pains don’t have to be a given as we age. That’s why we created the 7-Day Move Better, Feel Better Challenge. This week, we’re sharing simple things you can do every day to soothe stiff joints, loosen tight muscles, and enjoy the activities you love for years to come. 

Just twist to check your car’s rear window or bend down to tie your shoes and you’ll see why working on flexibility is important. “It helps you to move with ease, improves posture, and it also helps reduce the risk of injury and pains,” says SilverSneakers LIVE instructor Shannon Thigpen.  

When it comes to stretching, though, it’s all too easy to over- or underdo it. Maybe you hold a lightning-fast calf stretch after your walk and call it a day. Or you pull and push too much to the point of pain.   

If you’ve ever been confused about how to stretch — or what stretching should actually feel like —you’re not alone.   

In this video, Shannon walks you through it step-by-step. This way, you can feel empowered to nurture your flexibility, whether you’re working out on your own or joining a SilverSneakers class.    

How to Use These 3 Essential Stretches 

You can do these stretches anytime you want to relieve tension. Try them after sitting, when you need an energy boost, or before or after a workout. They’re gentle enough to do every day, multiple times a day, if you wish.  

You don’t need any equipment to follow along with Shannon. But having a chair nearby will give you the option to modify the stretch or have standing support, if you need.    

When you’re ready, press play and Shannon will guide you on how to make the hip, chest, and neck stretch your own.  

To get the most benefit out of these — or any stretches you do — hold the pose for 3 to 5 full breaths, or about 30 to 60 seconds each.  

Stretching should also feel good. Ease into each pose and be mindful of just going until you feel slight tension. “You’re not forcing anything,” says Shannon. “You should not feel pain—just a slight pulling.”  

As always, safety is key. If you have a chronic condition, an injury, or balance issues, talk to your doctor about how you can stretch safely.    

Bonus Challenge: Try a Gentle Stretch (Express) Class 

Want more guidance? Join us for a 15-minute Gentle Stretch (Express) class. It’s a soothing sequence that will help ease tension and aid movement. It’s offered online with SilverSneakers LIVE. See the latest SilverSneakers LIVE schedule and RSVP for classes here. 

Check Your  SilverSneakers  Eligibility Instantly   

SilverSneakers members can go to thousands of gyms and fitness locations across the nation, plus take SilverSneakers LIVE online classes that are designed for seniors of all levels. If you have a Medicare plan, it may include SilverSneakers—at no additional cost. Check your eligibility instantly here.   

Not eligible for SilverSneakers? You can still get 200-plus free SilverSneakers On-Demand videos and stay in touch with us by creating your online account.