At-home stretches to keep you flexible and pain-free

Here at The Physio Clinic, we spend our days helping people regain full movement and live a life without pain and stiffness. We see the impact of wear and tear, injuries and weak muscles every single day, and our mantra is ‘prevention is better than cure’. Stretching is an excellent way to help keep your muscles flexible, strong and healthy, which in turn boosts range of motion in joints, decreases the risk of injury and can improve your performance in sports or the gym! Stretching every day also helps to boost blood flow to the muscles and can help you feel relaxed too, so there’s really no excuse not to do it.

Plus, stretching is more important now than it’s ever been. So many of us spend our days sitting at computers or driving from place to place, and then spend our evenings sitting on the sofa staring down at smartphones and tablets. Unless you’re very aware of your posture at all times, the chances are you’re putting strain on your back, neck and shoulders. Sitting a lot can also tighten and shorten your hamstrings and that in turn can impact mobility, cause lower back issues and tight calves!

So, why not commit to spending 20 minutes every evening stretching while you catch up on your favourite TV show or chat to your other half? You’ll find you get more flexible the more you stretch, so you could soon be able to touch your toes for the first time in a decade! Here are six at-home stretches we recommend for your shoulders, back and hamstrings:

Back stretches to do at home

1. This stretch is often called the ‘cat/cow pose’ – and you’ll see why! Kneel on the floor on a yoga mat or with a towel under your knees and put your hands on the floor in front of you vertically in line with your shoulders. Keep your hands shoulder-width apart and make sure your knees are directly below your hips. Now, curve your lower back down and bring your head up, tilting your pelvis up like a cow. Inhale deeply at the same time as you move and hold for a few moments. Then exhale and pull your belly button towards your spine, arching your spine like a cat and gently dropping your head and pelvis down. Repeat six times, remembering to hold the pose for a few seconds and to breathe deeply as you move.

2. Lie on your back on a yoga mat or thick carpet, with your feet flat on the floor and your knees bent. Slowly reach both hands towards the back of your thighs (or below your knees if you’re flexible) and pull your legs toward your chest, keeping the knees bent.

Once you feel a gentle stretch hold for 20 seconds and then return your feet to the floor. Repeat until you’ve done 10 stretches in total.

Shoulder stretches to do at home

1. Raise one arm to shoulder height and reach it across your chest. Pull the arm slightly toward you with your other arm until you feel a gentle stretch. Hold for twenty seconds, relax and then do the other shoulder. Repeat three times on each side.

2. Lie down on your left side on a flat surface, such as a yoga mat on the floor. Keeping your left shoulder under you, bend that same arm at a 90-degree angle at the elbow. Use your right arm to push your left arm down until you feel a stretch in the back of your left shoulder and hold for 30 seconds. Repeat three times then switch and do the same on lying your right side with your right shoulder!

Hamstring stretches to do at home

1. Lie on your back and bend the knee of your left leg. Loop a towel under the ball and toes of that foot and hold the ends of the towel in your hands. Straighten your knee, and slowly pull back on the towel. You should feel a gentle stretch down the back of your leg and when you do, hold this for thirty seconds. Repeat twice more and then do the same with your right leg.

2. Sit on the floor (with a yoga mat if you prefer) with one leg extended and your back straight. Bend your other leg so that the sole of your foot is resting on the inside of your mid-thigh. Reach slowly toward your ankle, keeping your knee, neck, and back straight, until you can feel the stretch in the back of your thigh – don’t worry if you can’t touch your toe! Hold for thirty seconds, release and then repeat twice more before moving onto the other leg.

As with any exercise or stretching if you feel discomfort or pain then stop, and don’t push yourself if you’re not used to moving in this way. You’ll get more flexible over time, and perhaps you’ll be inspired to try one of our Pilates sessions once you start feeling the benefit – they are rather like stretching but with a bit more effort required!