Flexibility is a key component to fitness and health - allowing you to be resilient to injury, as well as preventing pain and stiffness.
This simple stretching program is designed to be done at home with no need for expensive equipment or a gym membership. You should consult a health professional before beginning any kind of exercise program
Warm up for a few minutes to let your blood flow
Stretch both sides of the body; stretch for at least three sets for each side.
Focus on the quality of the movement. Keep a good form throughout the exercise.
Don't hold your breath. You can count out loud to keep breathing.
Stretching causes pain which is normal.
Hold each position at the limit of your range for at least 10 to 30 seconds.
These sample exercises are categorised based on different skill levels. As you get better and more flexible, you can progress to more advanced stretching exercises.
Lie on your back. Place your hand behind your right leg.
Bend your right hips at 90 degrees.
Straighten your right knee as far as possible so that your sole directly points to the ceiling. Keep your left leg flat on the floor or bed.
Hold for 15 to 30 seconds and repeat for three sets. You should feel the stretch behind your thigh.
Stand with your legs apart.
Do a side lunge on your right.
Keep your left leg straight while your right leg bends.
Hold this position for 30 seconds and repeat for three sets. You should feel the stretch on your groin.
Place a chair directly behind you.
Place your right shin and foot on the top of the chair while facing away.
Slowly move your waist forward.
Hold for 30 seconds and repeat for three sets. You should feel the stretch on your front thigh.
Sit on a chair and keep your right leg straight in front of you.
Use a linen or belt to wrap around the button of your right foot.
Gently pull the linen, so your foot moves towards you while keeping your heel on the floor.
Hold for 30 seconds and repeat for three sets. You should feel the stretch on your calf muscle.
Stand straight against the wall.
Keep your back against the wall while slowly raising your arms forward to the ceiling.
Slowly bring your arms back to the starting position. Do this for ten repetitions.
Still keeping your back against the wall, slowly raise your arms sidewards towards the ceiling. Do this for ten repetitions.
Lie on your back.
Bend your right hip and knee towards the chest. Use your hand to add a little more stretch.
Hold for 30 seconds and repeat for three sets. You should feel the stretch on your lower back muscles.
Lie on your tummy.
Use your elbow and forearm to raise your body slightly
Hold this position for 30 seconds, then lie flat by relaxing your arms to the side.
Do this for three sets. You should feel the stretch on your back.
Sit on the edge of a stable chair so that both of your feet are planted on the ground.
With one arm, reach across the opposite side of your body. Gently turn your shoulders and body as you reach.
Keep your lower back and pelvis stable by keeping your pelvis facing forward throughout the movement.
Hold for 30 seconds. You should feel the stretch on your trunk.
Stand in front of a footstool or any low-stable surface. Increase the height of the surface based on your flexibility.
Place your right heel on the stool. Keep your hips facing the stool.
Use your upper body to lean forward. Slide your hands down to your thigh to add additional stretch.
Do not round your back or look down. Do this for 30 seconds and repeat three times on each leg. You should feel the stretch behind your thigh.
Sit on the floor. You can use a wall to lean on against your back. Place your soles together.
Push down your thighs to the floor using your hands.
Hold for 30 seconds and repeat three times. You should feel the stretch on your groin.
Lie on your stomach.
Bring your right leg slightly out on the side—Loop a belt around the right ankle.
Bend your knees as you pull your ankle towards your head.
Hold for 30 seconds and repeat for three sets. You should feel the stretch on your front thigh.
Stand with your palms against the wall. Put your right leg behind your left leg.
Turn your toes in. Lean forward to the wall, and allow bending of your left knee and arms.
Keep your right leg straight. Hold for 30 seconds and repeat for three sets. You should feel the stretch on your calf muscle.
Stand straight in front of a doorway.
Place your hands on both sides of the doorway.
Slightly lean forward as you gently glide your hands up the doorway.
Hold for 30 seconds and repeat for three sets.
Lie on your back.
Bring both of your knees towards your chest.
Use your hands to add more stretch by squeezing your knees up.
Hold for 30 seconds and repeat for three sets. You should feel the stretch across your back.
Lie on your tummy.
Place your elbows and forearm under your chest.
Gently lift your upper body by pressing against your forearms.
Hold for 30 seconds, then relax by bringing your forearms to the side. Repeat for three sets.
You should feel the stretch across your low back.
Lie flat on your back. Bend your hips and knees. Place your hands and shoulders flat on the bed in a ""T"" position.
While keeping your knees together, rotate your hips and pelvis to the side.
Hold for 30 seconds and repeat for three sets. You should feel the stretch across your trunk.
Stand in front of a chair or a counter that is high enough so that it is level with your knees.
Place your right heel on the top of the chair. Using your body weight, lean forward as you slide your hands on your right thigh.
Hold for 30 seconds and repeat for three sets. You should feel the stretch behind your thigh and knee.
Sit on the floor with your back against the wall.
Spread your legs apart and keep your knees straight.
Using your upper body weight, lean forward as you place your hands directly in front of you as far as you can.
Do not allow your back to curl.
Hold for 30 seconds and repeat for three sets. You should feel the stretch on the inner thigh and groin area.
Kneel with your right knee on a pillow or a soft cushion.
Place your left leg in front of you while keeping it in a 90-degree position.
Lean forward as you bring your right heel towards your buttocks.
Hold for 30 seconds and repeat for three sets. You should feel the stretch on your quads.
Stand on the edge of a stair step, so your heel is over the edge.
Gently lower your heel as it falls below the stair level.
Maintain your balance and keep your body straight.
Hold this position for 30 seconds and repeat for three sets. You should feel the stretch on your calf muscles.
Stand in front of a doorway. Place both of your hands on the door frame as high as possible.
Slowly step through the doorway, keeping an upright posture.
Hold for 30 seconds and return to the starting position.
Do this for three sets. You should feel the stretch on your arms and chest muscles.
Sit on the chair's edge, so your feet are planted on the ground.
Spread your knees out and wide.
Tuck your chin and slowly bend your body from your head to allow your shoulders and arms to go in between your legs.
Hold for 15 seconds and slowly return to the starting position.
Do this for three sets. You should feel the stretch across your spine and lower back.
Lie on your stomach with your arms straight up.
Use your arms to push your upper body up while keeping your lower body flat on the bed.
Hold this position for 15 seconds and slowly move back to the starting position.
Do this for three sets. You should feel the stretch on your low back.
There are simple and effective ways to stretch in the comfort of your home. Stretching allows your body to be flexible and resilient to injuries.
Just remember to be mindful of your fitness level and symptoms of pain; not all movements are appropriate for you. It is still best to consult a physiotherapist to guide you through a more specific stretching routine tailored just for you.
