Stretching exercises to improve your flexibility in 10 minutes

When it comes to exercise for people with heart and circulatory conditions, the focus is often to lose weight, or to build up fitness and strength as part of cardiac rehabilitation after surgery. 

But doing exercises that improve our flexibility are important too, especially as we age. These types of exercises involve movements that stretch muscles, making them longer and more flexible.

By stretching your muscles in this way, blood flow increases to your muscles and joints, allowing you to be more physically active.

It also improves your range of body movement, which will help you to continue to do everyday tasks, like household chores and washing and dressing yourself. 

Being more flexible reduces your risk of getting injured too. This is because your muscles and joints can move more easily, and your balance is better meaning you’re less likely to fall over and hurt yourself. 

There are many ways to do stretching exercises, but in this article we will look specifically at ‘static stretching’. This is when you stand, sit or lie in a still position while you stretch different parts of your body.

When should I do stretching exercises? 

Stretching cold muscles can increase the risk of injury so it’s best to avoid stretching in a warm-up routine.

Instead, stretch after your warm-up, or after you exercise, when your muscles are most elastic, to reduce the risk of injury.

Also, make sure if you’re doing flexibility exercises as part of a cardiovascular workout, that you mobilise all the joints you will be stretching as part of your 10-15 minute pre-workout warm-up.

And if you’re doing stretching exercises after a workout, do them at the end of your cool-down.

How should I feel while stretching?

When doing each stretch, move your body until you feel a bit of tension in your muscles (it should not be painful).

As your body adapts to this type of training, and you become more flexible, you may need to increase the range of movement to feel that slight tension.

How often should I stretch?

Aim to do flexibility training 2 to 3 times a week. Hold each stretch for 30 seconds and repeat the stretches 2 to 4 times each.

Start with repeating each stretch 2 times and gradually build up to 3 times, then 4 times when you feel comfortable doing so.

If you’re not sure you’re doing the right flexibility exercises for you, or you’re concerned they may make a medical condition or injury worse, consult your doctor first.

10 flexibility exercises

It’s best to do these exercises in order. Start standing, then move to the seated exercises followed by the ones lying down.

This routine works through different muscle groups, starting with the legs, then upper body and core.

The lying down exercises can be done on the floor. But if you do not feel confident about getting up and down from the floor, you can do them lying on a firm bed.

Standing stretches

1. Standing calf stretch

• Stand facing a wall, roughly 1 foot from the wall.
• Step back with your right foot, bend your left knee and extend your arms 90 degrees in front of you onto the wall. 
• The bent knee should not be in front of your toes.
• The back leg should be straight, and both heels should be on the floor.
• Push your back foot into the floor and hold for 30 seconds.
• Bring yourself gradually back to standing up straight.
• Repeat with the opposite leg.
• If you cannot feel a stretch in the back leg, then extend the distance you step back. 

2. Hamstring stretch

• Have a chair or worktop close by in case you need to hold on to something for balance.
• From standing, take a small step forward with your right foot.
• Keeping your front leg straight, slowly bend the back knee while moving your buttocks backwards and putting your weight onto your back leg (like sitting back).
• Hold this position for 30 seconds then bring yourself gradually back up.
• Repeat stepping forward with the left leg.
• If you cannot feel the stretch, lift the toes on the front foot when in the lowered position.
• If you still cannot feel the stretch, then increase the distance of the step forward so you sit deeper.

3. Quadriceps stretch

• Stand sideways on to a firm chair, such as a dining table chair. Place your right hand onto the back of the chair for balance.
• Bring the left heel towards your buttock by bending at the knee.
• Hold your foot and keep your knees pointing towards the floor.
• If you cannot feel the stretch then ease your foot forward into your hand to pull your leg more but keeping your leg in place with the knees pointing towards the floor.
• Hold for 30 seconds then slowly lower your leg to the floor.
• Turn so your left hand is on the chair and repeat on the other side.

Seated stretches

4. Neck stretch

• Sit slightly forward on a firm chair so your back is not resting against the back of the chair.
• Place the back of your left hand on centre of your lower back.
• Place the palm of your right hand on top of your head, with your fingers touching just above your left ear.
• Slowly ease your right ear towards your right shoulder assisted by your hand.
• Hold for 30 seconds.
• Slowly ease your head back to its normal position.
• Switch your hand positions and repeat on the other side.

5. Overhead triceps stretch

• Sit on a firm chair with your back straight.
• Raise your right arm straight up into the air.
• Bend your right arm at the elbow and place the palm of your right hand on the back of your neck or between your shoulder blades (depending on how far you can reach).
• Reach your left arm over your head and place your left hand on your right elbow.
• Gently pull your right elbow closer to the centre of the body and slightly down, lowering your right hand further down your back.
• Hold for 30 seconds then gently release and return your arms by your side.
• Repeat on the other side using your left arm.

6. Shoulder stretch

• Sit on a firm chair with your back straight.
• Raise your right arm horizontally out in front of you.
• Bring your right arm across your body so it is pointing to the left.
• Place your left hand above the right elbow on your upper right arm – do not hold onto the elbow joint.
• Gently pull your right arm closer to your body using your left hand.
• Hold for 30 seconds.
• Release the stretch and return your arms by your side.
• Repeat on the other side using the left arm. 

Lying down stretches

7. Bicep stretch

• Sit on the floor (or a bed) and bend your knees.
• Keep your feet on the floor (or bed) and place them in front of your hips.
• Put your hands flat on the floor (or bed) behind you, with your fingers facing away from your body. 
• Gently move your buttocks away from your hands towards to your feet without moving your hands.
• Hold for 30 seconds and return to the starting position.
• If you cannot feel the stretch, then start with your feet further forward.

8. Lying spine twist 

• Lie on the floor (or a bed) on your back with your legs out straight and together.
• Place your right arm out to 90 degrees and rest it on the floor (or bed).
• Bend you right leg to 90 degrees and roll it over your left leg.
• Place your left hand against the outside of your right knee and gently ease it down towards the floor (or bed).
• Hold for 30 seconds and slowly return to the starting position.
• Repeat on the other side using your left leg.

9. Knee to chest

• Lie on the floor (or bed) on your back with your legs out straight and together.
• Slowly bring your right knee towards your chest while keeping your left leg straight against the floor (or bed).
• Place your hands under your knee on your lower leg (but not on the knee joint itself), and gently ease the knee further towards your chest.
• Hold for 30 seconds then slowly release the stretch back to the starting position.
• Repeat on the other side using your left leg.

10. Upward facing dog

• Lie face down on the floor (or bed).
• Bring your hands by side of your chest.
• Slowly push your arms straight and lift your head, neck and upper back upwards.
• Try to keep your hips on the ground.
• Hold for 30 seconds. 
• Gently lower back to the floor by bending your arms. 

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