10 Stretches You Should Be Doing During Physical Therapy

Incorporating stretches into your physical therapy routine can significantly improve your progress and overall well-being. Whether you’re recovering from an injury, managing a chronic condition, or aiming to improve your mobility, these 10 stretches are essential for promoting flexibility, reducing muscle tension, and preventing future injuries.

#1 Hamstring Stretch

Hamstrings are responsible for bending the knee and extending the hip, so when you experience tightness, you may notice mobility issues. Tight hamstrings can also contribute to lower back pain.

How to Stretch Your Hamstrings:

1. Sit on the floor with one leg extended straight in front of you and the other leg bent.
2. Lean forward from your hips while keeping your back straight until you feel a gentle stretch in the back of your thigh.
3. Hold for 20 to 30 seconds.
4. Repeat on the other side.

#2: Quadriceps Stretch

The quadriceps are vital muscles for walking, running, and various daily activities. Tightness in this muscle group can increase tension on the kneecap, contribute to lower back pain, and restrict knee and hip flexibility.

How to Stretch Your Quadriceps:

1. Stand tall and bend one knee, bringing your heel toward your buttocks.
2. Use your hand to gently pull your foot closer to your body until you feel a stretch in the front of your thigh.
3. Hold for 20 to 30 seconds.
4. Switch to the other leg.

#3 Calf Stretch

Your calves help you push off the ground during walking, running, and jumping. They also help stabilize the ankle and maintain balance. When your calf muscles are sore or tight, they can contribute to foot, ankle, and knee problems.

How to Stretch Your Calves:

1. Stand facing a wall and place your hands against it at shoulder height.
2. Step one foot back and keep that foot straight with the heel firmly on the ground.
3. Lean forward, bending your front knee until you feel a stretch in your calf.
4. Hold for 20 to 30 seconds.
5. Repeat on the other side.

#4 Hip Flexor Stretch

Sitting for extended periods can lead to tight hip flexors, which can affect your posture and mobility because your hip flexors help you walk, run, climb stairs, and participate in any activity that involves bringing your legs forward.

How to Stretch Your Hip Flexors:

1. Kneel on one knee with the other foot flat on the floor in front of you.
2. Shift your weight forward, keeping your back straight until you feel a stretch in the front of your hip.
3. Hold for 20 to 30 seconds.
4. Switch to the other side.

#5 Chest Stretch

Poor posture and sedentary habits can cause tightness in the chest muscles, which are sometimes referred to as “push” muscles because they help with pushing movements. Tight chest muscles can cause tension and discomfort in the upper back and neck, as well as breathing difficulties.

How to Stretch Your Chest:

1. Stand in a doorway with your arms bent at a 90-degree angle and your palms on the door frame.
2. Lean forward slightly until you feel a gentle stretch across your chest.
3. Hold for 20 to 30 seconds.

#6 IT Band Stretch

The IT band is an often-forgotten ligament that helps stabilize the hips and knees when you walk, run, and stand. A tight IT band is commonly caused by overuse, prolonged periods of sitting, training errors, or previous injuries. When unresolved, a tight IT band can lead to Iliotibial Band Syndrome, or ITBS, where the IT band becomes irritated and rubs against the outer knee. A tight IT band can also lead to knee and hip pain.

How to Stretch Your IT Band:

1. Stand tall and cross one leg behind the other.
2. Lean your upper body to the opposite side of the crossed leg until you feel a stretch along the outer thigh and hip.
3. Hold for 20 to 30 seconds.
4. Switch to the other side.

#7 Upper Trapezius Stretch

Your upper Trapezius muscles stabilize your shoulder blades and assist with neck extension and rotation. Soreness in the Trapezius muscle can result from injury, nerve compression, poor sleeping position and posture, and muscle tension and stress. When this muscle is tight or injured, it can lead to neck and shoulder pain, tension headaches, muscle imbalances, and nerve compression.

How to Stretch Your Upper Trapezius Muscle:

1. Sit or stand tall and gently tilt your head to one side, bringing your ear towards your shoulder.
2. Use your hand on the same side to gently apply pressure to the opposite side of your head, increasing the stretch along the side of your neck and shoulder.
3. Hold for 20 to 30 seconds.
4. Switch to the other side.

#8 Seated Spinal Twist

The muscles and connective tissue around your spine are crucial for helping you maintain posture, providing stability in your spine, and assisting in any movements involving bending or twisting. A seated spinal twist stretch focuses on strengthening these muscles and connective tissues and increasing the spinal range of motion.

How to Perform This Stretch:

1. Sit on the floor with your legs extended straight in front of you.
2. Bend one knee and place the foot on the outside of the opposite thigh.
3. Twist your torso towards the bent knee, placing the opposite elbow on the outside of the bent knee and looking over your shoulder.
4. Hold for 20 to 30 seconds.
5. Switch to the other side.

#9 Plantar Fascia Stretch

The plantar fascia is the tissue on the bottom of your foot that helps absorb shock during walking, running, and standing. It typically becomes sore through too much stress, such as running, dancing, or standing on a hard surface with unsupportive shoes. If this soreness isn’t resolved, it could lead to plantar fasciitis, which is the most common cause of heel pain.

How to Stretch the Plantar Fascia:

1. Sit on a chair and cross one foot over the opposite knee.
2. Grab the toes of the crossed foot and gently pull them towards your body until you feel a stretch along the bottom of your foot.
3. Hold for 20 to 30 seconds.
4. Switch to the other side.

#10 Wrist Flexor Stretch

Your wrist flexors help you bend your wrist. Typically, wrist flexor pain is caused by repetitive motion and overuse, so participation in activities like tennis or typing is a factor. When these muscles become injured, you may notice reduced grip strength and limited range of motion. In some situations, wrist flexor injuries can result in wrist flexor tendonitis or golfer’s elbow, where the tendons that attach the flexor muscles to the elbow become inflamed.

How to Stretch Your Wrist:

1. Extend one arm in front of you with the palm facing down.
2. Use your other hand to gently press the fingers of the extended hand towards your body until you feel a stretch along the forearm.
3. Hold for 20 to 30 seconds.
4. Switch to the other side.

Get Help Creating a Stretch or Physical Therapy Routine

Stretching is vital for improving flexibility, reducing muscle tension, and enhancing overall mobility and well-being, but many people forget to do it or feel like they don’t have the time to incorporate it. Stretching is a great way to wind down after work or to do first thing in the morning. Remember to perform each stretch slowly and gently, and hold each position for at least 20 seconds without bouncing.

If you’re ready to start incorporating stretches into your daily routine but aren’t sure which ones might benefit your specific needs, get in touch with our physical therapists at Total Health Systems.

We’re a multi-disciplinary wellness center serving individuals and families throughout Michigan. Please visit our website to schedule a physical therapy consultation at one of our six locations.