Strong to the Core Challenge: 10-Minute Total Body Stretching Routine

By the Editors of SilverSneakers |

A simple, feel-good routine to help you stay active and stave off aches and pains.


What makes you excited to get moving? Is it the feeling of accomplishment? Having more energy? The satisfaction of working to improve your health?  

Whatever your reason, it’s important to take time to nurture your muscles so that you can keep up with your activities. One of the best ways to do just that is to stretch after workouts. “This will aid in flexibility and mobility to keep our muscles strong,” says SilverSneakers Master Trainer Andi  

Here, Andi takes you through a 10-minute seated routine that will help you slow down, take a breath, and feel refreshed from your head to your toes.   

How to Use the Total Body Stretching Routine 

You’ll just need yourself, a sturdy chair, and 10-minutes of your time. A key tenet of stretching is that it should feel good—not painful. So be sure to stay in the range of motion that’s comfortable for you. As Andi notes, be sure not to push or pull your body into the stretch. “Just go where it’s right for you.”  

You can do this routine after your structured exercise, such as a walk, a strength-training session at your local gym, or a SilverSneakers LIVE class. Or you can join Andi back here anytime you’re feeling stressed, tense, or tight. Your goal: Find time to stretch at least two times per week.   

As always, safety is key. The exercises here may be different or more advanced than those you’ll experience in a SilverSneakers class. If you have a chronic condition, an injury, or balance issues, talk to your doctor about how you can exercise safely.  

More Ways to Stretch and Stay Flexible: Three SilverSneakers Classes to Try 

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These stretches are a good starting point, but you’ll find many more options in our SilverSneakers classes. Some classes are even devoted to helping you increase your range of motion as a way to help you stay mobile and independent.    

SilverSneakers Yoga takes you through a series of standing and seated poses and is good for all fitness levels. It’s offered at participating SilverSneakers fitness locations (review the gym’s schedule for exact times) and online through SilverSneakers LIVE. If you’re more familiar with yoga, you may want to join our Yoga Flow class on SilverSneakers LIVE. See the latest SilverSneakers LIVE schedule and RSVP for classes here.  

Another class that you can try either in-person or online is SilverSneakers Enerchi. Here, you’ll work on your balance, range of motion, and focus by performing modified tai chi movements in a slow, flowing sequence.    

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