Stiffness in your body can limit your ability to move freely, whether you’re recovering from an injury or simply dealing with the tightness that comes from sitting too long. Our physiotherapy offers a variety of exercises to help maximize your flexibility and range of motion and plays a key role in supporting you in moving comfortably. Physiotherapy Edmonton offers personalized treatment plans designed to help you reach your goals—whether that’s easing tightness or enhancing your athletic performance.
What Influences Your Flexibility and Range of Motion?
Several factors can play a role in your flexibility and range of motion. Age is a big one—naturally, as you get older, muscles tend to lose strength and size, which can make you less flexible. Gender also comes into play, with women generally being more flexible than men due to higher levels of a hormone called relaxin, which boosts joint mobility. On top of that, your overall physical health can make a difference. Conditions like arthritis, fibromyalgia, or even just stress can tighten up your muscles and joints, limiting how much you can move.
6 Physiotherapy Moves to Increase Flexibility and Range:
Our physiotherapy in Edmonton guides you through practical ways to loosen up. Let’s take a look at six physiotherapy exercises that our physiotherapists recommend, each aimed at enhancing mobility and making daily activities less of a strain.
1. Cat-Cow Stretch
How to perform:
Begin on all fours, positioning your wrists right, and align your shoulders and your knees beneath your hips. Inhale as you arch your back, raising your head and tailbone toward the ceiling (the “cow” position). As you exhale, round your spine while bringing your chin toward your chest and pulling your belly in (the “cat” position). Move between these two positions for 8-10 reps, breathing deeply with each transition.
Benefits:
This stretch is excellent for improving spinal flexibility and releasing tension in your back and neck. Our physiotherapists often recommend it to help with posture and to boost blood flow to the spine, which reduces stiffness and discomfort. It’s gentle and beginner-friendly, perfect for anyone looking to ease into stretching.
2. Hamstring Stretch
How to perform:
Start by sitting on the ground with your left leg stretched out in front of you and the other bent, positioning the sole of your foot on the inside of your thigh. Reach forward toward the toes of your extended leg, keeping your back straight. Keep the position for 20-30 seconds, then switch legs and repeat.
Benefits:
Tight hamstrings can often contribute to lower back pain and limit your hip mobility. We help clients with this stretch to loosen up the hamstrings, improving leg flexibility and reducing strain on the lower back. This stretch is key for anyone looking to improve their ease of movement in everyday activities such as walking or standing up from a seated position.
3. Hip Flexor Stretch
How to perform:
Kneel on your left knee with the right leg bent in front at a 90-degree angle. Gently push your hips forward, feeling the stretch in the front of your hip and thigh on the kneeling leg. Keep your back straight, and hold for 20-30 seconds before switching sides.
Benefits:
If you spend a lot of time sitting, your hip flexors can tighten up. Our physiotherapists include this stretch to target that area, increasing hip flexibility and improving posture. Regularly stretching the hip flexors helps relieve lower back pain and enhances your range of motion for activities like walking, running, or squatting.
4. Thoracic Rotation
How to perform:
Sit on the floor with your legs bent in front of you and your feet flat on the ground. Place your right hand behind you for support, and use your left hand to gently push against the outside of your right knee as you twist your torso to the right. Hold for 15-20 seconds, then switch sides.
Benefits:
This exercise therapy focuses on improving mobility in the upper and middle back, areas that often stiffen up from poor posture or sitting too long. Our physiotherapy sessions include this stretch to help clients ease neck and shoulder tension, leading to better upper-body mobility. It’s a perfect stretch if you spend extended time sitting at a desk or in front of a computer.
5. Shoulder Stretch with Towel
How to perform:
Hold a towel behind your back with both hands—one arm reaching over your shoulder, the other reaching up from your lower back. Gently pull the towel upward with your top hand to feel a stretch in your lower shoulder. Maintain for 20-30 seconds, then switch arms and repeat.
Benefits:
This exercise is great for improving shoulder flexibility and mobility, especially if you’re dealing with tightness or discomfort in the shoulders. Our physiotherapists often include this stretch to help open up the chest and prevent rounded shoulders, which is common among people who sit for long hours.
6. Calf Stretch
How to perform:
Stand with your body facing a wall, with one foot in front of the other. Keep your back leg straight and push the heel into the ground while leaning into the wall. You should feel a stretch in your calf. Maintain for 20-30 seconds, then switch legs and repeat.
Benefits:
Tight calves can restrict your overall mobility, leading to problems like foot pain or even knee issues. In our physiotherapy sessions, we emphasize this stretch to improve ankle flexibility and ease movement in your legs. By keeping your calves flexible, activities like walking, running, or climbing stairs become much easier and more comfortable.
Start Your Journey to Greater Flexibility:
Incorporating these six physiotherapy exercises into your routine can make a big difference in your flexibility and range of motion. Whether you’re aiming to recover from an injury or just want to stay limber, these stretches will help keep you moving freely and feeling your best. Consistency is key—so take your time and listen to your body as you go.
If you’re looking for expert guidance or a more personalized approach, Next Step Physiotherapy is here for you. Our physiotherapy in Edmonton creates a tailored plan to improve your flexibility and mobility. Ready to take the next step toward a pain-free, more flexible life? Contact us today to book a session!