For thoracic region:
Thoracic extension (upper back) stretch – 30-60 seconds
Thoracic rotation (upper back) stretch – 30-60 seconds
For lower body (legs, hamstrings, glutes, thighs, buttocks):
Seated hamstring (back of thigh) stretch – 30-60 seconds
Seated groin (hip adductor) stretch – 30-60 seconds
Seated lateral rotation (hips, buttocks) stretch – 30-60 seconds
Hip flexion (buttocks) stretch – 30-60 seconds
Standing quadriceps (front of thigh) stretch – 30-60 seconds
Standing calf (back of lower leg) stretch – 30-60 seconds
watch the following video for the best thoracic stretches for seniors: