Stress-Relief Stretching for Seniors and Beginners


If you’ve been following along, you know I’ve been posting weekly workout videos, each with their own theme, and here we are at workout #5.

For this week’s Stay Home Workout, we’re going into stress-busting mode, because I think we can agree we all need a little stress-relief right now. In this follow-along workout, we’ll be keeping it gentle with stretches and yoga poses that will leave you feeling relaxed and calm:

 

The whole 20 minute workout is all standing, so no going down to a mat. In the last half of the workout I teach a modified “Sun Salutations” routine. Sun Salutations is a simple routine of yoga stretches that works your whole body, and I personally have been doing it for decades. Hopefully, you can memorize the stretches and do it on your own regularly, too. Especially as we age, it’s important to keep training our flexibility. Sun Salutations is a wonderful way to do just that. Besides that, it’s such a pleasant and relaxing routine, great for our mental health, too.

Why Should I Exercise for Stress-Relief?

Being stressed sets off a chain of events in our bodies. When we feel stressed, our bodies release adrenaline, which is a hormone that will cause our breathing, heart rate, and blood pressure to temporarily increase… all part of the “fight or flight” response. When we continue to stay stressed, it takes a physical toll on us. Chronic stress can weaken our immune systems (NOT what we need right now) and cause other negative physiological responses, like raising our risk for various diseases and unwelcomed medical conditions. So basically, stress can make us sick. Exercise can actually level out our stress hormones, bringing them back down to healthier levels. It’ll also help you think clearer, feel more uplifted and energized, and give your immune system the boost it needs. All things we could use right now!

What are the Other Workouts in this Series?

If you’ve just jumped in, here’s a list of the other videos in my Stay at Home Workout series. All of them are easy-to-follow videos targeted for beginners or active seniors, and none of the workouts require you to go down to the floor:

#1: Posture Fixer-Upper Workout

#2: The Coordination-Building Workout

#3: Full-Body Resistance Bands Workout

#4: Low-Impact Cardio Aerobics

So there you go! I hope you’ll give this most recent stress-relieving stretch workout a try. Not only will you enjoy the process of DOING the workout, I promise you’ll continue your day on a happier note after you’ve done it. Comments below are always welcomed! Stay strong and healthy, all!

Namaste,

Trainer Stef

 



After 15 years as an educator in both the public K-12 setting and the University level in Special Physical Education, Stef made the leap to her true passion… the fitness world. She’s currently a personal trainer and wellness coach specializing in seniors, medical conditions, and injuries. Stef loves running, cycling, and being “Mugga” to her two favorite mini-humans — Punky and Marshmallow. ❤️


    24 thoughts on “Stress-Relief Stretching for Seniors and Beginners

    1. Jane

      I absolutely love this video Stef! You have such a gentle, calming, kind voice. This video is perfect for me. I love that you accept people where they are. On the back lunges ► I noticed when I do the right back lunge I always stiffen my left leg rather than bending it as you do. #1 Perhaps that is an indication of a balance issue? What do you think? (I had a left hip replacement 1 1/2 years ago). How important is it to bend the opposing front leg when you do the lunges?
      Thank you.
      Jane

      Reply
      1. Stefany - Post author

        I’m happy to hear this has been a useful video for you, Jane! As for the leg discrepancies… I’d have to see it to know for sure, but it certainly could be a balance issue – though the question is, where is that coming from. With the hip replacement relatively new, I’d suspect you’ve gotten in the habit of compensating over the years (even pre-surgery), and so even though your left hip is rock solid now, you’ve got some instability and weakness in there. Our bodies are great at finding “workarounds” when there are problems. Often we don’t even know we’re doing them. They’re great in that they keep us going even with injuries, but over time, can create weaknesses where we don’t want them. So for your last question, I’d suspect bending that front left leg is especially important for you, and I’d encourage you to focus on doing so. It will be a way for you to start retraining that hip instability, instead of allowing your body to continue to make compensations for an old injury that you no longer need compensated! Best of luck and keep exercising! xo

        Reply
    2. Di

      Hi just found this, look forward to giving it a go. In March
      2020, I became first time Grandy. They live overseas. Getting fit and healthy for when i meet my GRANDSON in person. No clue when that will be.

      Reply
      1. Stefany - Post author

        Huge congrats on your new grandson! I can’t think of better motivation than that to get fit and healthy! xo

        Reply
    3. Cynthia

      What a lovely video. I have been looking for a gentle, standing stretching routine for a while now, to do on my rest days. This is it! It was easy on my body, felt healing and energizing, and allowed my sore muscles/tricky lower back to lengthen and restore. The perfect balance between a stretch and a challenge. Excellent directions and pacing too. I was smiling by the end. Loved it, thank-you!

      Reply
      1. Stefany - Post author

        Thank you for letting us know! We didn’t know what you were talking about as there shouldn’t be any ad interruptions on ANY vids on FitRV YouTube. But! After some digging learned YouTube automatically changed its default settings back on July 27th so that there are commercials on all videos longer than 8 minutes. We didn’t know! So, we’ve since checked the box to override this and there should no longer be any commercials interrupting any of our vids. Sorry for the inconvenience, but thank you so much for reporting this to us!!!

        Reply
    4. Rebecca

      I look forward to this stretching video every morning since I found it on Youtube. I usually do not have patience for stretching, but this video is as relaxing as it is beneficial. I have much better flexibility and balance in just three weeks. I especially notice how much my chronic neck stiffness and pain has diminished. I feel so blessed to have my own personal trainer! Thank you Stefany. Blessings from Colorado.

      Reply
      1. Stefany - Post author

        Awww, Rebecca, this is so nice! I’m super proud of you for making this a habit each morning, what a great way to begin the day. And I’m here for you if you have questions or anything! I’ll be rooting for you; keep going! xo

        Reply
    5. Lyne

      Hello Stefany,
      I just tried the stretching workout twice and not only I can follow, but also I feel I benefit from it! Thanks for your talent in patience, clarity and sequence.

      Reply
    6. Liz

      Hi Stef! I discovered you on youtube and I just wanted to drop you a comment on how fabulous your videos are! I’ve got a whole load of lower back problems, and limited space in my tiny apartment, so these workouts are perfect for me after my morning walk. Also you have an insanely soothing voice. I hope you keep making these!

      Reply
      1. Stefany - Post author

        Wow, Liz, thank you for your kind words! I’ve always hated hearing my voice on these videos, lol, so I appreciate the confidence boost. Glad the videos are working for you YAYYYY! You’ve motivated me to start thinking about making more. Be well, Liz! And keep exercising! xo

        Reply
    7. Jaci Tusman

      Hi Stefany,
      I want to thank you for bringing such joy to my life through your wonderful fitness program. Your gentle guiding voice and encouragement are so appreciated. I feel so much better since working with you every day.
      Is it possible for you to tell me the name of the beautiful violin music that you play in the background?
      Thank you.

      Reply
      1. Stefany - Post author

        Awww, Jaci, this is so sweet! I’m so glad you’re enjoying this stretch workout, it’s a great way to move and relax at the same time. The music in this video comes from the website Soundstripe: http://www.soundstripe.com

        We have a subscription so we can use their music on our videos, so all my latest videos have music from that source. I’m not sure which songs exactly I used, but I’ll try to figure it out, and when I do, I’ll come back and let you know! I think you can browse their music in the meantime without a subscription, so feel free to check them out! xo

        Reply
    8. Elaine

      Hi Stef. I have been doing your stretch workout for 3 weeks now. I am so happy I found your site. It has been years since I’ve done any type of stretches. These are easy and I feel great. I plan to continue.
      Thank you for your videos.

      Reply
      1. Stefany - Post author

        I’m so happy to hear it! Glad the stretches are working for you, and I’m proud of you for taking a renewed interest in your flexibility. Keep it up, Elaine! I’ll be rooting for you! xo

        Reply
    9. Kathy

      Hi Stef. I’m nearly 70 years old and I have that very common lower belly fat. I will not do any type of cosmetic surgery. Do you have any suggestions on the best way to reduce this belly hang. It’s just miserable. Seems like any fat I gain goes right there. Please help.

      Reply
      1. Stefany - Post author

        That can be so frustrating when you gain all your weight in one area. Unfortunately, there’s no way to lose weight in one specific targeted area. When your body sheds fat, IT chooses where it’ll lose from, just like it chose where to put it on. The very BEST thing you can do is to keep moving and exercising, and monitor your caloric intake so that you’re creating a deficit… you’re burning more calories than you’re taking in. You need a deficit of 3500 calories to lose a pound, so it’s no easy task. If you’re consistent in creating that deficit, the weight will drop and eventually it’ll drop from your stomach too. Wishing you the very best! xo

        Reply
    10. Sally

      Hi Stef!
      I’ve been a subscriber for a couple of years and I want to thank you for this workout. As an unfit senior, I can do this! Keep up the good work. Thanks!

      Reply
      1. Stefany - Post author

        Hi Sally! I’m so glad you tried the workout… awesome you’re focusing on your health (both mental and physical) right now. Keep moving, Sally! I’ll be rooting for you! xo ❤️

        Reply

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