The Best Stretches to Enhance Your Physical Therapy Progress at Home

Whether you’re recovering from an injury, managing chronic pain, or working to improve mobility, physical therapy is an important step toward better health. To get the most out of your sessions, incorporating stretches at home can amplify your progress. Here are some of the best stretches you can do at home to support your physical therapy goals.

Gentle, consistent stretching supports recovery, improves flexibility, and enhances the results of your physical therapy journey.

Cat Cow Stretch: A Physical Therapy Stretch for Spinal Mobility

Target Area: Spine, neck, and back muscles

This dynamic stretch promotes spinal flexibility and reduces tension in your back.

How to Do It:

• Start on your hands and knees, keeping your wrists under shoulders and knees under hips.

• Inhale as you arch your back, lifting your head and tailbone (Cow Pose).

• Exhale as you round your back, tucking your chin and tailbone (Cat Pose).

• Repeat for 8–10 breaths.

Why It Helps: Improves spinal mobility and posture, which is especially helpful if you spend a lot of time sitting.

Hamstring Stretch: A Key Physical Therapy Stretch for Lower Back Relief

Target Area: Hamstrings and lower back. Tight hamstrings can contribute to lower back pain and limit flexibility.

How to Do It:

• Sit on the floor with one leg extended and the other foot tucked against your inner thigh.

• Reach forward toward your toes, keeping your back straight.

• Hold for 20–30 seconds and switch legs.

Why It Helps: Enhances flexibility in the legs and relieves strain on the lower back.

Child’s Pose: A Gentle Physical Therapy Stretch for Hips and Lower Back

Target Area: Lower back, hips, and thighs. This gentle stretch helps release tension and improves flexibility in the lower body.

How to Do It:

• Kneel on the floor and sit back on your heels.

• Stretch your arms forward and lower your chest toward the floor.

• Hold for 30–60 seconds while breathing deeply.

Why It Helps: Relieves lower back tension and opens up the hips.

Seated Spinal Twist: A Physical Therapy Stretch to Improve Rotation

Target Area: Spine and obliques. This twist stretch promotes spinal mobility and helps alleviate stiffness.

How to Do It:

• Sit on the floor with both legs extended.

• Cross your right foot over your left thigh and place your foot flat on the floor.

• Place your right hand behind you for support and your left elbow on the outside of your right knee.

• Gently twist toward your right side and hold for 20–30 seconds. Switch sides.

Why It Helps: Improves spinal rotation and reduces stiffness.

Take the Next Step in Your Recovery

Incorporating these stretches at home is a simple yet powerful way to support your progress between physical therapy sessions. Remember—consistency and proper form matter. If you're unsure where to start or want a personalized stretching plan, our team at Keystone Physical Therapy is here to help. Schedule a visit today and let us guide you toward better mobility, less pain, and greater confidence in movement.