30 minute stretching routine (easy)
Level 1: Easy Stretches
Easy Hamstring Stretch
Lie on your back, bend one knee, and place both hands behind your thigh (Photo A).
Your hip should be bent to 90 degrees with your thigh pointing straight at the ceiling.
Straighten out your knee as far as you can. Keep your thigh pointing to the ceiling and your other leg flat on the floor or bed (Photo B). You should feel a stretch behind your thigh and knee.
Hold this position for 15 seconds. Repeat two to three times or more, as you feel matches your fitness level.
Easy Groin Stretch
Stand with your legs shoulder width apart.
Lunge to one side, allowing your lunging knee to bend.
You should feel a stretch in the groin area of the leg you kept straight.
Hold this position for 15 seconds. Repeat two to three times or more, as you feel matches your fitness level.
Easy Quad and Hip Flexor Stretch
Stand next to a wall to assist with balance and place a chair directly behind you.
Face away from the chair and place the top of your shin and foot on the chair (Photo A).
Try to keep your knees in line and as close together as possible.
Slowly push your waistline/belt forward to get more stretch.
Hold this position for 15 seconds. Repeat two to three times or more, as you feel matches your fitness level.
For more challenge, remove the chair and do the following:
Stand next to a wall to help with balance.
Bend your knee and grasp your ankle (Photo B).
Pull your heel toward your buttocks, keeping your legs in line with one another.
Keep your knees as close together as possible.
Hold this position for 15 seconds. Repeat two to three times or more, as you feel matches your fitness level.
Easy Calf Stretch
Sit in a chair with one leg out in front of you.
Loop a belt or a strap around the bottom of the front of the foot on your outstretched leg.
Gently pull the strap so that your toes come toward you as your heel stays in place on the floor.
You should feel a stretch in the back of your calf.
Hold this position for 15 seconds. Repeat two to three times or more, as you feel matches your fitness level.
Easy Overhead Reach
Stand with the back of your heels against a wall. Stand upright as tall as you can with good posture (Photo A).
Keeping your best posture and your back against the wall, slowly raise your arms in front of you, reaching. Try to get your arms/hands all the way back to the wall or go as far as you can. Reach up toward the ceiling to feel the stretch (Photo B).
Then slowly bring your arms down to your side, so they are level with the floor (Photo C).
Try to keep your arms and hands against the wall if you can, then slowly return to the starting position.
Do these movements slowly and steadily.
Repeat two to three times or more, as you feel matches your fitness level.
Easy Spine Flexion and Extension
Lie on your back and bend one hip and knee up toward your chest (Photo A).
Grasp your knee with your hands and squeeze it toward your chest.
You should feel a stretch across your back.
Hold this position for 15 seconds. Repeat two to three times or more, as you feel matches your fitness level.
As we age, we often spend more time in a flexed posture due to sitting for long periods of time, poor posture, or sleeping in side-lying positions. This can cause loss of spine extension and make it difficult to stand upright. To combat this:
Lie face down on your stomach on the floor (Photo B). If you do not typically lie on your stomach, try to hold this position for 20-30 seconds. You may feel a stretch in your back across your waistline.
Then roll back onto your side for 30 seconds to relax this stretch.
Repeat two to three times or more, as you feel matches your fitness level.
If this position is too uncomfortable for you based on age or history of spine pain, do not do this exercise without talking with your physical therapist.
Easy Trunk Rotation
Start by sitting on the front edge of an armchair with your feet flat on the floor and your hips facing forward (Photo A).
With one arm reach across to the opposite arm of the chair and gently pull/turn your shoulders and upper body to that side (Photo B).
Do not allow your hips/pelvis to rotate. Keep pelvis facing forward.
Hold this position for 15 seconds.
Return to your starting position and repeat on the other side.
Repeat two to three times or more, as you feel matches your fitness level.
Before you begin any level of stretching, follow these tips for best results:
Warm up for a few minutes first so your muscles stretch more easily (walk briskly, march in place, or do another physical activity).
Stretch at least two to three times on each side, taking turns.
Keep good form and posture.
Breathe throughout each stretch — never hold your breath.
You should feel slight discomfort and a pulling sensation, but not pain, with each stretch.
Never bounce while stretching — hold steady till you feel the stretch and try to relax while holding.
30 minute exercise routine (easy level)
Level 1: Easy Stretches
Easy Hamstring Stretch
Lie on your back, bend one knee, and place both hands behind your thigh (Photo A).
Your hip should be bent to 90 degrees with your thigh pointing straight at the ceiling.
Straighten out your knee as far as you can. Keep your thigh pointing to the ceiling and your other leg flat on the floor or bed (Photo B). You should feel a stretch behind your thigh and knee.
Hold this position for 15 seconds. Repeat two to three times or more, as you feel matches your fitness level.
Easy Groin Stretch
Stand with your legs shoulder width apart.
Lunge to one side, allowing your lunging knee to bend.
You should feel a stretch in the groin area of the leg you kept straight.
Hold this position for 15 seconds. Repeat two to three times or more, as you feel matches your fitness level.
Easy Quad and Hip Flexor Stretch
Stand next to a wall to assist with balance and place a chair directly behind you.
Face away from the chair and place the top of your shin and foot on the chair (Photo A).
Try to keep your knees in line and as close together as possible.
Slowly push your waistline/belt forward to get more stretch.
Hold this position for 15 seconds. Repeat two to three times or more, as you feel matches your fitness level.
For more challenge, remove the chair and do the following:
Stand next to a wall to help with balance.
Bend your knee and grasp your ankle (Photo B).
Pull your heel toward your buttocks, keeping your legs in line with one another.
Keep your knees as close together as possible.
Hold this position for 15 seconds. Repeat two to three times or more, as you feel matches your fitness level.
Easy Calf Stretch
Sit in a chair with one leg out in front of you.
Loop a belt or a strap around the bottom of the front of the foot on your outstretched leg.
Gently pull the strap so that your toes come toward you as your heel stays in place on the floor.
You should feel a stretch in the back of your calf.
Hold this position for 15 seconds. Repeat two to three times or more, as you feel matches your fitness level.
Easy Overhead Reach
Stand with the back of your heels against a wall. Stand upright as tall as you can with good posture (Photo A).
Keeping your best posture and your back against the wall, slowly raise your arms in front of you, reaching. Try to get your arms/hands all the way back to the wall or go as far as you can. Reach up toward the ceiling to feel the stretch (Photo B).
Then slowly bring your arms down to your side, so they are level with the floor (Photo C).
Try to keep your arms and hands against the wall if you can, then slowly return to the starting position.
Do these movements slowly and steadily.
Repeat two to three times or more, as you feel matches your fitness level.
Easy Spine Flexion and Extension
Lie on your back and bend one hip and knee up toward your chest (Photo A).
Grasp your knee with your hands and squeeze it toward your chest.
You should feel a stretch across your back.
Hold this position for 15 seconds. Repeat two to three times or more, as you feel matches your fitness level.
As we age, we often spend more time in a flexed posture due to sitting for long periods of time, poor posture, or sleeping in side-lying positions. This can cause loss of spine extension and make it difficult to stand upright. To combat this:
Lie face down on your stomach on the floor (Photo B). If you do not typically lie on your stomach, try to hold this position for 20-30 seconds. You may feel a stretch in your back across your waistline.
Then roll back onto your side for 30 seconds to relax this stretch.
Repeat two to three times or more, as you feel matches your fitness level.
If this position is too uncomfortable for you based on age or history of spine pain, do not do this exercise without talking with your physical therapist.
Easy Trunk Rotation
Start by sitting on the front edge of an armchair with your feet flat on the floor and your hips facing forward (Photo A).
With one arm reach across to the opposite arm of the chair and gently pull/turn your shoulders and upper body to that side (Photo B).
Do not allow your hips/pelvis to rotate. Keep pelvis facing forward.
Hold this position for 15 seconds.
Return to your starting position and repeat on the other side.
Repeat two to three times or more, as you feel matches your fitness level.
Fewer Opioids. More Movement. Better Health.
Fewer Opioids. More Movement. Better Health.
Every year, millions of Americans use opioids to manage pain.
Pain can be unrelenting, overwhelming, and all-consuming. So why do so many of us try to manage pain only from the palm of our hand?
Doctor-prescribed opioids are appropriate in some cases, but they just mask the pain—and reliance on opioids has led to the worst drug crisis in American history.
That’s why the CDC recommends safer alternatives like physical therapy to manage pain. Physical therapists treat pain through movement, hands-on care, and patient education—no warning labels required. By increasing physical activity you can also reduce your risk of other chronic diseases.
Fewer Opioids.
More Movement.
Better Health.
Pain is personal, but treating pain takes teamwork.
When it comes to your health, you have a choice.
Choose more movement and better health.
Choose physical therapy.
Call our office today to get started! (925) 977-9300 or email gobeyond@gobeyondphysicaltherapy.com
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