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.
Cat-Cow Stretch
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
Target Area: Hamstrings and lower backTight 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.
Hamstring Stretch
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
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.
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