Physiotherapy exercises to improve flexibility

Do you ever feel a nagging stiffness in your neck after a long day at your desk? Or maybe your lower back groans in protest when you bend down to tie your shoes? Perhaps you’ve noticed that your movements don’t feel as free and easy as they used to. If any of this sounds familiar, you’re not alone. In our modern lives, filled with long hours of sitting and repetitive motions, tightness and reduced flexibility have become incredibly common.

Flexibility, in simple terms, is the ability of your muscles and joints to move through their full, intended range of motion without pain or restriction. Think of it as your body’s natural “freedom of movement.” Improving it is one of the kindest things you can do for your body. The benefits are immense: it can reduce aches and pains, lower your risk of injury, improve your posture, enhance athletic performance, and simply make everyday activities feel more comfortable and effortless.

This guide, rooted in physiotherapy principles, will walk you through everything you need to know to safely and effectively increase your flexibility. We’ll cover the ‘why’ behind stretching and provide a step-by-step routine targeting key areas of the body. Let’s get you moving better and feeling great!

Understanding Flexibility: Why We Get Tight

Before we jump into the exercises, it’s helpful to understand what’s happening inside your body. Several factors can limit your flexibility:

Muscles and Connective Tissues: Your muscles are wrapped in a web-like connective tissue called fascia. When you’re inactive, injured, or stressed, your muscles can shorten, and this fascia can become tight and “stuck,” much like a rubber band that has lost its stretchiness.
Joints: The structure of your joints, including the joint capsule and ligaments, determines their range of motion. Over time, without regular movement, this range can decrease.
Nervous System: Your nervous system is your body’s protector. If you try to stretch a muscle too far or too fast, your nerves will send a signal to contract it to prevent injury. This is called the stretch reflex. Proper stretching techniques work with your nervous system, not against it, to gently encourage the muscle to relax and lengthen.

The Different Ways to Stretch

Physiotherapists use various stretching techniques, but for most people, two types are the most important to know:

Static Stretching: This is the classic “stretch and hold” method. You gently lengthen a muscle to the point of a comfortable pull and hold it for a period, typically 20-60 seconds. This is an excellent and safe way to increase long-term flexibility and is best done after your muscles are warm, like at the end of a workout or after a warm shower.
Dynamic Stretching: This involves actively moving your muscles and joints through their full range of motion. Examples include arm circles, leg swings, or torso twists. Dynamic stretches are fantastic for a warm-up because they increase blood flow, activate muscles, and improve mobility before an activity.

You might also hear about PNF (a contract-relax technique) or ballistic (bouncing) stretching. PNF is highly effective but more advanced and often requires a partner, while ballistic stretching is generally not recommended by physiotherapists for the general public due to a higher risk of injury. For our purposes, we’ll focus on safe and effective static stretches.

The Golden Rules of Stretching: Safety First!

To get the most out of your flexibility routine and avoid injury, always follow these fundamental physiotherapy principles.

Warm-Up is Non-Negotiable: Never stretch a “cold” muscle. Cold muscles are less pliable and more susceptible to tearing. Always spend 5-10 minutes warming up your body with some light cardio, like brisk walking, jogging in place, or cycling, until you feel slightly warm.
Listen to Your Body (No Pain, Just Gain): The old saying “no pain, no gain” is a myth when it comes to flexibility. You should feel a gentle, comfortable tension or pull in the muscle you are stretching. If you feel any sharp, stabbing, or radiating pain, you’ve gone too far. Back off immediately to a point where the sensation is manageable.
Breathe Through It: Holding your breath causes your entire body to tense up, which is the opposite of what you want. Focus on slow, deep, and relaxed breathing. A good rule of thumb is to inhale as you prepare for the stretch and exhale slowly as you ease deeper into it.
Consistency Over Intensity: You will see far better results by stretching for 10-15 minutes every day than by doing one long, intense session once a week. Consistency teaches your muscles and nervous system to adapt and maintain their newfound length.
Strive for Symmetry: It’s common to be more flexible on one side of your body than the other. Pay attention to this and make sure you stretch both sides equally to promote balance and prevent muscular imbalances.

The Ultimate Physiotherapy-Approved Flexibility Routine

This routine targets the most common areas of tightness. For each stretch, aim to hold for 30 seconds and repeat 2-3 times on each side. Remember to breathe deeply throughout.

1. Neck & Shoulders: Releasing Desk-Related Tension

Upper Trapezius Stretch This stretch targets the muscles on the side of your neck and top of your shoulders, which often hold a lot of tension from stress or computer work.

How to do it: Sit or stand tall with your shoulders relaxed. Gently tilt your right ear toward your right shoulder until you feel a stretch on the left side of your neck. To deepen the stretch, you can place your right hand gently on the side of your head. Do not pull.
Physio Tip: Make sure to keep your left shoulder down and relaxed away from your ear. Don’t let it creep up.

Doorway Chest Stretch This is fantastic for opening up a tight chest and improving rounded posture.

How to do it: Stand in an open doorway. Place your forearms on the doorframe, with your elbows bent at a 90-degree angle and just below shoulder height. Step forward with one foot until you feel a comfortable stretch across your chest and the front of your shoulders.
Physio Tip: Engage your core muscles (gently tighten your stomach) to prevent your lower back from arching.

2. Upper & Lower Back: For a Healthy Spine

Cat-Cow Stretch This dynamic movement is a staple in physiotherapy for improving spinal mobility and relieving back tension.

How to do it: Start on your hands and knees in a tabletop position. As you inhale, drop your belly, lift your chest and tailbone, and look forward (Cow Pose). As you exhale, round your spine up toward the ceiling, tucking your chin to your chest (Cat Pose). Flow smoothly between these two positions for 8-10 repetitions.
Physio Tip: Synchronize the movement with your breath. Let your breath guide you, rather than rushing through the motions.

Knee-to-Chest Stretch This gentle stretch targets the muscles of the lower back and glutes.

How to do it: Lie on your back with your knees bent and feet flat on the floor. Gently pull one knee toward your chest, holding it with both hands. For a deeper stretch, you can pull both knees to your chest at the same time.
Physio Tip: Keep your head and shoulders relaxed on the floor. Don’t strain your neck by lifting your head.

3. Hips & Glutes: Unlocking Your Core Power

Kneeling Hip Flexor Stretch Tight hip flexors are a common result of prolonged sitting and can contribute to lower back pain.

How to do it: Kneel on your right knee, with your left foot forward and your left knee bent at a 90-degree angle. Place your hands on your left knee for support. Keeping your back straight, gently shift your hips forward until you feel a stretch in the front of your right hip.
Physio Tip: To really target the hip flexor, gently tuck your tailbone under (a posterior pelvic tilt). This small adjustment makes a big difference!

Figure-Four Stretch This stretch is excellent for the piriformis muscle, a deep glute muscle that can cause discomfort when tight.

How to do it: Lie on your back with your knees bent. Cross your right ankle over your left knee, creating a “figure four” shape. Reach through the space between your legs and interlace your fingers behind your left thigh. Gently pull your left leg toward your chest until you feel a stretch in your right glute and hip.
Physio Tip: Keep your upper body and head relaxed on the floor. Use a towel behind your thigh if you can’t reach comfortably.

4. Legs: For Hamstrings, Quads, and Calves

Seated Hamstring Stretch (with Towel) Tight hamstrings can pull on the pelvis and contribute to lower back pain.

How to do it: Sit on the floor with one leg straight out in front of you and the other bent with the sole of your foot against your inner thigh. Loop a towel or strap around the ball of your outstretched foot. Keeping your back straight, gently pull on the towel and hinge forward from your hips until you feel a stretch down the back of your leg.
Physio Tip: It’s crucial to hinge from your hips, not round your waist. Think about bringing your belly button toward your thigh, rather than your nose to your knee.

Standing Quadriceps Stretch This targets the large muscles at the front of your thigh.

How to do it: Stand straight, holding onto a wall or chair for balance if needed. Grab your right ankle and gently pull your heel up and back toward your glute. Keep your knees close together and your back straight.
Physio Tip: Avoid arching your back. Keep your hips pressed slightly forward to feel a better stretch in the quad.

Wall Calf Stretch This targets the two main muscles in your calf: the gastrocnemius and the soleus.

How to do it: Stand facing a wall, about an arm’s length away. Place your hands on the wall. Step your right foot back, keeping the heel on the floor and the leg straight. Lean forward until you feel a stretch in your right calf. This targets the gastrocnemius. To target the deeper soleus muscle, slightly bend your back knee while keeping the heel on the floor.
Physio Tip: Don’t let your back foot turn outward. Keep your toes pointing straight ahead toward the wall.

When to See a Physiotherapist

While these exercises are safe for most people, it’s a good idea to consult a professional if:

You experience persistent or sharp pain during or after stretching.
You have a pre-existing injury, joint condition, or have had surgery.
Your flexibility doesn’t improve despite consistent effort.
You’re simply unsure about your form and want personalized guidance.

A physiotherapist can provide a thorough assessment, identify specific areas of restriction, and design a flexibility program tailored perfectly to your body and your goals.

Conclusion

Improving your flexibility is a journey, not a destination. It’s a form of self-care that pays you back every single day in comfort, mobility, and resilience. By incorporating these simple, physiotherapist-approved exercises into your routine and remembering the golden rules of stretching, you can unlock your body’s potential, move with greater freedom, and build a foundation for lifelong health and well-being. Listen to your body, be patient with your progress, and enjoy the wonderful feeling of a more flexible, happy body.