Stretches for Seniors with MS: 5 Great Exercises for Daily Improvement

Do you ever feel extra stiff after a night of sleep or even just sitting for a little while? Tightness and spasticity are super common in multiple sclerosis, but daily stretches for seniors with MS can make a big difference. 

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Whether it’s those first few steps out of bed or standing up from your favorite chair, stiffness can slow you down and throw off your balance. With just a few gentle stretches each day, you can help loosen things up, reduce spasticity, and move through your routine with a little more ease.

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By the way, have we met? I’m Dr. Gretchen, an MS-Specialized Physical Therapist and founder of The MSing Link: an online program and book designed to help people with MS improve their mobility, strength, and confidence through everyday movement and strategies. 

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Let’s walk through five of my favorite stretches for seniors with MS. You can do these from a chair, bed, or while standing—and you don’t need any fancy exercise equipment. 

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Stretching with MS: Here’s Why It Matters

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If you’ve ever felt tight or “locked up” after sitting too long, you already understand the importance of staying loose. For anyone with MS, especially seniors, spasticity and muscle stiffness are common and can show up after just a few minutes of being still. 

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Over time, that can affect your balance, walking, posture, and even your ability to do basic tasks. Gentle, consistent stretching can provide the support your body needs. 

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Stretching regularly helps:

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• Reduce morning spasticity
• Improve joint flexibility
• Loosen up muscles that tend to tighten when you sit or sleep
• Make everyday movement (like walking or getting up from a chair) feel easier

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You don’t need an hour-long routine—even a few minutes each day can go a long way.

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5 Gentle Stretches for Seniors with MS 

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You don’t need to be super flexible or athletic to benefit from stretching. These five gentle exercises were hand-picked just for you to help reduce stiffness, improve mobility, and support your daily activities. 

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Whether you're doing them first thing in the morning, after a nap, or while watching TV, the goal is to move at your own pace and focus on what feels good in your body. As an MS Specialist, I recommend these five daily stretches for seniors with MS: 

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1. Seated Hamstring Stretch
2. Outer Hip Stretch
3. Standing Calf Stretch
4. Shoulder Blade Reach & Squeeze
5. Gentle Neck Stretch

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Let’s walk through each stretch together!

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Seated Hamstring Stretch

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Let’s start with the hamstrings—the muscles along the back of your thighs. These muscles tighten quickly when you’re sedentary, and if they’re too tight, they can limit how straight your legs get when you walk or stand. 

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How to do it:

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1. Sit at the edge of a bed or sturdy chair.
2. Straighten one leg out in front of you.
3. Keep the other knee bent and place your hands on that bent leg.
4. Sit tall, then gently hinge forward from your hips until you feel a stretch in the back of the straight leg.
5. Hold for 30-60 seconds, then switch sides.

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Don’t worry about your ankle position; up or down is fine. Focus on keeping your back flat and listening to your body.

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Outer Hip Stretch (Seated Figure 4 Stretch)

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Your outer hips play a big role in balance and walking stability. These muscles can tighten up after sleeping or sitting, which can make you feel off-balance or wobbly.

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How to do it:

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1. Sit tall in a chair.
2. Cross your right ankle over your left knee or thigh. (If that’s not possible, cross at the ankles instead.)
3. Keep your posture upright and gently hinge forward until you feel a stretch in your outer hip or thigh.
4. Hold for 30-60 seconds, then switch sides.

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It doesn't need to look perfect. If you feel the stretch in the right spot, you’re doing it right.

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Standing Calf Stretch 

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Tight calf muscles can worsen foot drop, toe drag, or foot slap—all of which increase your fall risk. Stretching them daily can help you walk more smoothly and confidently.

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How to do it:

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1. Stand facing a wall, bed frame, or other sturdy surface for support.
2. Step one foot back and gently press that heel into the floor.
3. You should feel a stretch in the back of your lower leg.
4. For a deeper stretch, bend the back knee slightly to target the lower calf.
5. Hold for 30-60 seconds, then switch legs.

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You can also do this stretch seated using a strap or belt if standing is tricky.

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Shoulder Blade Reach & Squeeze

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Shoulder and upper back tightness can creep in from hunching, sitting, or using mobility aids. This stretch helps reset your posture and improves shoulder movement for reaching, dressing, or using a walker.

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How to do it:

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1. While seated or standing, make a light fist with one arm.
2. Reach that arm forward as far as possible, rounding your upper back.
3. Then, slowly pull the arm back, squeezing your shoulder blade toward your spine.
4. Repeat 10 times, then switch arms—or do both together if it feels doable. 

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This is also a great one to do a few times throughout the day whenever your upper body feels tight.

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Gentle Neck Stretch

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Neck stiffness is incredibly common, especially if you’ve been sitting or using a screen. This gentle stretch can ease that tension and help you feel more relaxed throughout the day.

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How to do it:

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1. Sit comfortably with your shoulders relaxed.
2. Gently tip your right ear toward your right shoulder (don’t look down).
3. Hold for 10-30 seconds, then switch sides.

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You don’t want to pull or force it, just let your neck relax into the stretch. It should feel nice, not painful.

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Tips to Make Daily Stretching for MS Easier and More Doable

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Starting a new habit can feel like a lot, especially when energy is low or your body feels stiff. But stretching doesn’t have to be all or nothing. With a few tweaks, you can make these stretches easier to stick with and more accessible—even on your hardest days. Whether you use a mobility aid, need to stay seated, or want to keep things simple, I’m always here to help. 

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Here are some gentle reminders to help you stay consistent with your MS stretches:

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• Use support. Grab a chair, walker, or wall for balance. Most of these stretches can be done seated if needed.
• Start small. One or two stretches a day is better than none. You don’t have to do the full routine every time.
• Hold longer if you can. For spasticity relief, holding each stretch for 60+ seconds may be more effective.
• Stretch when you’re already seated. Try a few before you stand up or while watching TV.
• Create a cue. Link stretching to something you already do, like after brushing your teeth or morning coffee.
• Track it. Check off stretches in a notebook or on a calendar. Seeing progress can be motivating!
• Modify as needed. If a stretch doesn’t feel safe or accessible, skip it or ask your PT for a variation. 

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Your Next Step Toward Better Mobility, One Stretch at a Time

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You don’t have to carve out hours or push through pain to feel better. Just a few gentle stretches each day can help ease stiffness, reduce spasticity, and support smoother, more confident movement—especially if you’re managing MS as a senior.

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If you’re curious about why certain muscles feel tighter or weaker than others, I break it all down in an episode of The MSing Link podcast. I walk through the muscle groups most commonly affected by MS and share practical tips for improving mobility, strength, and daily function.

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‍Tune into this episode of The MSing Link for expert advice, simple exercises, and empowering insights to help you move through life with more freedom. Have any questions about stretching with MS? DM me on Instagram @doctor.gretchen!