Flexibility Exercises

The flexibility exercises on this page represent many ways to prepare your body for most activities you perform in daily life. Having flexibility in your muscles, tendons, and ligaments is every bit as significant as having muscular strength and endurance. Many of these are used by physical therapists as a way to reduce stiffness and soreness in the body.

This page contains flexibility exercises for the:

Back
Chest, Arms, & Torso
Hips and Butt
Hamstrings
Inner and Outer Thighs
Calves

*If you experience any discomfort, when performing any of these flexibility exercises, stop and talk with a doctor or healthcare provider.

Back Flexibility Exercises

Lower Back Stretch

1. Lie flat on your back with your knees bent and your feet flat on the floor.
2. Place your hands at your sides.
3. Bring your knees towards your chest.
4. Place your hands between the back of your thighs and calves and pull.
5. Hold the stretch for 10-20 seconds or as needed.

Advanced Lower Back Stretch

1. Lie flat on your back with your knees bent up in the air and your feet flat on the floor.
2. Place your hands at your sides.
3. Bring your knees towards your chest.
4. Place your hands between the back of your thighs and calves and pull.
5. As you pull, lift your head and shoulders off the floor towards your knees.
6. Hold the stretch for 10-20 seconds or as needed.

Standing Back Stretch

1. You are going to need to find something sturdy like a pole that your hands can grasp.
2. Grasp it with your hands keeping your arms straight and feet facing forward.
3. Lower your buttocks down and away from the pole. Bend your knees and keep your feet flat on the ground. Pull the object you are grasping.
4. Hold the stretch for 10-20 seconds or as needed.

Cat Stretch

1. Position your body face down on your hands and knees (“all fours”).
2. Tuck in your chin and keep your stomach tight. Your back should be parallel to the floor.
3. Raise your back towards the ceiling in an arching position.
4. Hold the stretch for 10-20 seconds or as needed.

1. Position your body face down on your hands and knees (“all fours”).
2. Tuck in your chin and keep your stomach tight. Your back should be parallel to the floor.
3. Lower your back towards the floor so it is in a “U” shaped position.
4. Hold the stretch for 10-20 seconds or as needed.

Prayer Stretch

1. Position your body face down on your hands and knees (“all fours”).
2. Tuck in your chin and keep your stomach tight. Your back should be parallel to the floor.
3. Lower your buttocks towards your feet, while keeping your hands on the floor.
4. Hold the stretch for 10-20 seconds or as needed.

1. Lie flat on your back with your feet flat on the floor and your knees bent.
2. Place your arms to shoulder height and pointed outward. Face your palms down.
3. Slowly let your knees drop to one side of the floor (left or right). At the same time, keep the front of your torso facing up.
4. Hold the stretch for 10-20 seconds or longer if necessary and repeat on the opposite side.
5. Do this stretch carefully and listen to your body. Don’t try and over stretch.

Sitting Spinal Twist

1. Sit on the floor with your legs extended in front of you.
2. Take your right foot and place it next to the outside part (left side) of your left knee. Your left leg should still be extended forward. Your right knee should be bent and facing upward.
3. Twist your torso clockwise placing the back of your left elbow on the right side of your right knee.
4. Hold the stretch for 10-20 seconds or as needed and repeat on the opposite side.

Standing Side Stretch

1. Stand with your legs slightly wider than shoulder width apart (make sure you have a solid base to stand on). Keep your legs straight.
2. Raise your right arm straight up and lower your left shoulder to the floor sliding your left arm down your leg as far as you go until you feel a stretch in the right side of your torso.
3. Hold for 10-20 seconds or as needed.
4. Repeat with other arm.

1. Raise your an arm sideways to should height or slightly lower and place the palm of your hand against something sturdy, like the inside of a doorway.
2. Keeping your arm straight, gently twist your torso away from your hand in the doorway until you feel a stretch in your chest.
3. Hold for 10-20 seconds.
4. Repeat with other arm.

1. Very similar to the chest stretch.
2. Raise your right arm outward about the height of your should.
3. Find something like a pole or wall to brace your arm with and place the palm of your hand on it.
4. Very gently and slowly, bend the inside part of your elbow in until you feel a stretch in the bicep.
5. Hold 10-20 seconds or as needed.
6. Repeat with opposite bicep.

1. Stand with a slight bend in your knees.
2. Take your right arm and raise it straight up toward the ceiling.
3. Bend your right arm at the elbow so that your right hand is touching the back of your left shoulder and your right elbow is point toward the ceiling.
4. Place your left hand on top of your right elbow and pull your right elbow toward your head until you feel a stretch in your triceps.
5. Hold the stretch for 10-20 seconds or as needed.
6. Repeat with the opposite triceps.

Hip Flexor Stretch

1. Lie flat on your back with your knees bent and feet flat on the floor. Place your hands at your sides.
2. Slowly bring one knee towards your chest and grab the back of your thigh with your hands. Take the other leg and straighten it to the floor.
3. Hold the stretch for 10-20 seconds or as needed and then repeat with the opposite leg.

Glute Stretch

1. Sit cross-legged with your back straight.
2. Take your left foot that is currently under your right knee and place it on top of your right knee. Your left knee will now angle slightly more towards the ceiling.
3. Lean forward with your arms extended in front of you and your chin tucked in.
4. Hold the stretch for 5-20 seconds of longer if needed and repeat with other leg.
5. Please be careful with this stretch not to overextended and be sure to listen to your body.

Sitting Hamstring Stretch

1. Sit with your legs straight out in front of you and your feet together.
2. Slowly reach forward with your hands as far as your body will allow. Keep slight bend in the knees(do not bend them too much or you are only cheating yourself).
3. Hold the stretch for 10-20 seconds or as needed.

1. Stand with your legs straight or slightly bent. Your feet can either be together or shoulder width apart.
2. Slowly reach down with your hands touching your feet (if you can or go further).
3. Hold the stretch 10-20 seconds or as needed.

Butterfly Stretch

1. Sit on the floor and place the bottom of your feet together so that your knees are pointed outward.
2. Place your hands on your thighs.
3. Lean forward until you feel a stretch on your inner thighs and groin.
4. Hold 10-20 seconds or as needed.

1. Stand with your feet wider than your shoulders.
2. Bend your left leg so your body weight shifts to your left leg until you begin to feel a stretch on your inner right thigh.
3. Keep your right leg straight and foot flat on the floor.
4. Hold the stretch for 10-20 seconds or as needed.
5. Repeat with the opposite inner thigh.

1. Sit down with your legs straight and split apart in a “V” shape.
2. Slowly lean forward. Bring your hands in front of you and reach straight ahead. Lean until you feel a stretch on your inner thighs.
3. Hold the stretch for 10-20 seconds or as needed.

1. You’ll be standing on one leg for this so find something to support you (wall or chair will work).
2. Stand with your feet shoulder width apart.
3. Take your right knee and bend it back.
4. Hold your right ankle with your right hand behind your butt.
5. Your upper thigh should be perpendicular to the floor so that your right knee is pointed downward (don’t bring your leg to far back).
6. Your left hand should be holding something for support.
7. Hold for 10-20 seconds or as needed.
8. Repeat with the opposite leg.

Standing Calf Stretch

1. Find a step or use a wall and place the upper part of your foot on that so it is an inch or two off the floor. Your heel should be touching the floor.
2. Keeping your leg straight, lean forward as though you are attempting to touch your shin with your toes. Do it until you feel a stretch in your calf.
3. Hold for 10-20 seconds or as needed.

1. Stand with both palms on a wall in front of you and keep your arms straight.
2. While keeping your hands on the wall step backward with your right foot far enough that only the toes or ball of your foot is touching the ground.
3. Bend your left knee and lower your body far enough so that your right foot is flat on the ground. You should feel a stretch in your right calf.
4. Hold the stretch 10-20 seconds or as needed.
5. Repeat with opposite calf.

Have A Great Exercise to Add

Do you have a great exercise you want to share? Include it here!

Dumbbell Exercises
Kettlebell Exercises
Resistance Band Exercises