Dynamic Stretches You Can Do In a Chair for Full Body Pain Relief
Stretching helps to reduce the effects of age-related diseases such as arthritis. It also makes your body more flexible, which, in turn, helps improve your balance and is crucial for fall prevention.
No matter your age, dynamic stretches are the key to injury prevention and increased mobility. Work through stiffness, tightness, and pain with these dynamic chair stretches! These deep stretches improve the range of motion and tension release.
This class includes neck stretches, back stretches, core stretches, hip stretches, glute stretches, hamstring stretches, ankle stretches, and inner thigh stretches for full-body relief.
What Is Dynamic Stretching?
When considering dynamic stretches vs. static, the main difference is in technique. With static stretches, you hold one position for up to 45 seconds.
Dynamic stretching is done in a more controlled fashion. What is the focus of dynamic stretching? The goal is to move joints through their full range of motion.
Probably one of the most common dynamic stretching examples is the torso twist. This exercise not only warms up the abdominal muscles but also moves the spine to improve the range of motion.
Dynamic Stretch Routine
Coach Lindsay leads through these dynamic chair stretches. You will need a sturdy chair with a straight back and without wheels for these exercises. It will be easier to do the movements if the chair has no arms.
Upper Body Dynamic Stretches
Let's start at the top with these seated dynamic stretches for upper body pain relief.
Head Turns
Sit in the chair with your feet planted shoulder-width apart. Rest your hands on your legs.
Slowly rotate your head to look over your shoulder. Hold for three seconds. Then, rotate your head to look over the other shoulder and hold for three seconds.
Continue moving from side to side, trying to push your head back further with each stretch.
Neck Circles
Sit up tall in your chair and engage your core. Engaging your core keeps you from rounding your shoulders and arching your back during the movement.
Drop your head forward, then rotate it as if you are trying to touch your ear to your shoulder. Keep moving your head in a circle, dropping it to the back and toward the other shoulder. Your chin will be near your chest at the end of the circle. Do this rotation a few times and then change directions. Remember to keep your back straight and to breathe.
IYWT Stretch
Sit with your back straight and your core engaged. Place your hands on the side of your thighs.
Raise your arms over your head, palms facing each other. This is the “I” of the movement.
Drop your arms to the sides to form the “Y” and hold. Drop them downward while bending your elbows to create the “W.” You should be squeezing your shoulder blades together at this point of the exercise.
Finally, stretch your arms to the side, straightening your elbows to form the “T.” Your palms should face the ceiling.
Hold each movement for three to four seconds. Drop your arms and place your hands on your thighs again before repeating the exercise.
Back/Chest Stretch
Sit with your back straight and your feet planted about shoulder-width apart. Stretch your arms to the side and back behind you to complete the stretch. Your palms should be facing up. Hold for a few seconds.
Rotate your arms to the front of your body, round your back, and then cross them to hug yourself. Hold for a few seconds, then stretch them out and back again.
Core Dynamic Stretches
Now the middle section.
Oblique Stretch
Sit with your back tall and your feet firmly planted about shoulder-width apart. Start with your arms raised to your chest and bent at the elbow. Your forearms should be parallel to the floor, and your hands should overlap in front of your chest.
Rotate your torso, keeping your arms up and your hands touching. Keep your butt on the chair as you turn. Hold on one side for a few seconds, then turn back forward and stretch to the other.
Forward Fold
Sit with your back straight. Open your legs a little wider. Your feet should be just beyond your shoulders.
Sweep your arms to the side and up over your head. Your palms should be facing each other.
Fold your torso over the tops of your legs as far as you want. You might touch your hands to the floor or wrap them around your calves. Move forward as far as possible.
Pull your body back up slowly, and then repeat the exercise.
Dynamic Leg Stretches
The exercise continues with dynamic stretches for legs and lower body, starting with knee hugs.
Knee Hugs
Wrap your hands around one knee, then pull it toward your chest. As you pull your knee up, lean forward a bit to complete the hug. Do several stretches alternating from leg to leg.
Ankle Circles
Continue the knee hugs, but this time, rotate your ankle in circles during the hug. It should feel like you are painting a circle with your toe. Rotate your ankle three times in one direction. Do several knee hugs, rotating your ankle in each direction.
Figure 4 Stretch
Sit with your feet on the ground. Pull one foot up and cross it over the opposite knee. Place your hand on the bent knee and press down to increase the stretch. Now, raise that hand over your head and bend your torso to the side to stretch your oblique or side muscle.
Drop the hand back onto the bent knee and press down to get a deeper stretch before raising it again to stretch the oblique.
Switch knees and repeat the exercise on the other side.
Warrior Pose
Angle your left leg about 45 degrees to the left, shifting your body in that direction. Drop the other knee toward the floor and stretch that foot back. Raise your arms shoulder-height with the palms facing the floor.
This can be one of the more tricky dynamic leg stretches because it pushes you to the end of the seat. Be sure to keep your back straight to get the entire stretch and to stabilize your body.
Hold for a few seconds, then repeat the exercise on the other side.
Inner Thigh Stretch
Sit with your back straight, and your legs are far open as you can get them. Place your hands on top of your thighs. Slide your hands down your thighs and rest them on your knees. As you do, move forward to press your legs open even more. Keep your feet firmly planted on the floor to maintain your balance.
If you want to challenge yourself more, move one hand to the floor and raise the other toward the ceiling. Raise back up so both hands are on your knees and switch sides.
More Mobility Exercises with Mighty Health
Looking for accountability and consistency in your health journey? Mighty Health offers easy to follow, personalized guidance for your unique health goals. Each exercise, lesson, and nutrition plan is designed specifically for those over 50, so you can thrive in these years of your life. Try it out today for more energy, weight loss, improved balance, better mobility, reduced joint pain, and the strength and stamina to spend time with those you love.
Find more great exercise routines for healthy aging and joint mobility on our website. Download the app to match with your very own health coach, who is a real person here to guide, support, and encourage you every step of the way. We can help you regain and maintain your flexibility so you can increase your mobility, reduce pain, decrease your risk of falls, and improve your overall quality of life.
