Stretching exercise programme

Shoulder elevation

Stand with your feet shoulder width apart. Grasp your elbow and pull across and down until you feel a stretching sensation at the back of the upper arm. Hold for 20 seconds, release and repeat three times. Repeat with opposite arm. (see Figure 1, below)

Shoulder horizontal flexion

Stand with your feet shoulder width apart. Push the elbow with your opposite hand until you feel a stretching sensation in the back of your shoulder. Hold for 20 seconds, release and repeat three times. Repeat with opposite arm. (see Figure 2, below)

Trunk side flexion

Stand with your feet shoulder width apart. Place one hand on your hip and with the other arm reach over the top of your head until you feel a stretching sensation down the side of your lower back and trunk. Hold for 10 seconds, return to upright standing and repeat the movement to the opposite side. Repeat the exercise six times to each side. (see Figure 3, below)

Trunk rotation

Sit on a firm high chair with your thighs fully supported and your feet flat on the ground. Place your hands on opposite shoulders and slowly twist your trunk until you feel a stretching sensation in your lower back and trunk. Hold for 10 seconds, return to the starting position and repeat the movement to the opposite side. Repeat the exercise six times to each side. (see Figure 4, below)

In this section

Shoulder elevation, Shoulder horizontal flexion, Trunk side flexion, Trunk rotation

Figure 1 Figure 2 Figure 3 Figure4

Figure 5

Trunk and hip flexion

Lie on a firm surface with your knee’s bent and your feet flat. Grasp both knees and use your arms to bend your hips and trunk until you feel a stretching sensation in your lower back. Hold for 10 seconds, return to the starting position and repeat the movement six times. (see Figure 5)

Figure 6

Trunk and hip extension

Lie on a firm surface and place your hands on the ground just in front of your shoulders. Slowly straighten your arms keeping your hips flat to the ground. Stop when you feel a mild stretching sensation in the lower back. Hold for 5 seconds, return to the starting position and repeat the movement 10 times. (see Figure 6)

Figure 7

Hamstring stretch

Sit on a firm surface with one leg bent at the knee and hip and the leg to be stretched flat. Keep the lower back straight and the shoulders back. Rock the pelvis forwards until you feel a stretching sensation in the back of the thigh. Hold for 20 seconds, release and repeat three times. Repeat with opposite leg. (see Figure 7)

Figure 9

Hip adductions

Sit on a firm surface with both legs bent so that the soles of the feet touch. Support the ankles with your hands and with your elbows, gently push your knees down towards the floor. Stop when you feel a stretch at the inner aspect of your thigh. Hold for 20 seconds, release and repeat three times. (see Figure 8)

Hip adductors

Stand with your feet shoulder width apart and with your toes pointing forwards. Maintain your balance by placing a hand onto a firm surface such as a tabletop or chair. Sway sideways to take your weight onto the leg nearest to your supporting arm. Stop when you feel a stretch at the inner aspect of your thigh (the one furthest away from your supporting arm). Hold for 20 seconds, release and repeat three times. Repeat with opposite leg. (see Figure 9)

As we age, our flexibility decreases naturally – restricting mobility and increasing the danger of injury through falling or activity. Regular exercise should keep us more flexible for longer and help us enjoy a more active and better quality of life. Likewise, flexibility should help us continue to exercise – keeping at bay diseases like strokes, heart disease and osteoporosis.

Exercises to maintain flexibility are suitable for most people and most ages. Many sports centres and most local authorities hold exercise classes for gentle stretching and flexibility. Types of exercises that particularly help flexibility include:

General flexibility
Pilates
Yoga
Swimming
Some resistance exercises
Line dancing
Aerobics step classes.