Exercise guide

Stretching Exercises

Stretching keeps muscles and joints moving comfortably. These stretches cover the neck, shoulders, arms, back, hips and legs, and are useful after exercise, during desk breaks and as part of rehab.

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All stretching exercises

Neck Flexion StretchBringing the chin towards the chest to stretch the back of the neck.Upper Trapezius StretchStretch for the muscle between the neck and shoulder that tightens with stress and desk work.Levator Scapulae StretchDiagonal neck stretch for the muscle behind the neck that causes pain at the top of the shoulder blade.Knee to Chest StretchDrawing the knees towards the chest to stretch and relax the lower back.Child's PoseKneeling stretch sitting back towards the heels. Relaxes the back, hips and shoulders.Hip Flexor StretchHalf-kneeling stretch for the front of the hip. Counteracts long hours of sitting.Hamstring StretchStretching the back of the thigh. Helps knee, hip and back mobility.Calf StretchWall stretch for the calf muscles. Helps heel pain, Achilles problems and ankle stiffness.Wrist Extensor StretchStretching the forearm muscles on the back of the arm. Eases tennis elbow and typing strain.Wrist Flexor StretchStretching the forearm muscles on the palm side. Helps golfer's elbow and forearm tightness.Quadriceps StretchStanding stretch for the front of the thigh. Helps knee pain and tight thighs.Piriformis StretchStretch for the deep buttock muscles. Also covers the glute stretch.Adductor StretchStretching the inner thigh muscles. Helps groin tightness and hip mobility.IT Band StretchStretch for the outer thigh and hip. Used for outer knee and hip pain.Chest StretchDoorway stretch for the chest muscles. Opens rounded shoulders and eases upper back strain.Shoulder StretchCross-body stretch for the back of the shoulder. Eases tightness and improves reach.Triceps StretchOverhead stretch for the back of the upper arm.Biceps StretchStretching the front of the upper arm and shoulder.

How to use these exercises

Hold each stretch for 20 to 30 seconds, 2 to 3 times, without bouncing. Stretch to mild tension, not pain. Warm up first with a short walk or light movement.

When to see a physiotherapist first

If a stretch produces tingling, numbness or shooting pain, stop and get assessed.

Medical note

These instructions are general guidance, not a personal prescription. If you have a recent injury or surgery, a diagnosed condition, or symptoms such as numbness, weakness or dizziness, get assessed before starting. Stop and seek advice if pain increases sharply or you feel unwell.

Frequently asked questions

Should I stretch before exercise?

Dynamic warm-ups work better before activity. Save holds for after.

How long until flexibility improves?

Usually several weeks of regular stretching.

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Trigger point and soft tissue treatment for persistent muscle pain.

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