Five Effective Stretching Exercises That Improve Your Physical Health


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It is tempting to skip stretching exercises. But it lays the foundation for a well-rounded fitness routine. Even a few stretching exercises can improve your overall physical and mental well-being. It reduces the risk of sports injuries and helps manage chronic conditions. A licensed physiotherapist will be able to guide you through the right stretching exercises. You, however, can perform some simple exercises at home to stay fit. Let’s find out what those are. 

Stretching Exercises to Stay Healthy 

Most of us have tight muscles, thanks to the sedentary lifestyle we have these days. These tight muscles cause muscle tension and, eventually, pain. Here are the five simple stretching exercises you can perform at home to ease the muscles. It is, however, better to consult with a physiotherapist first. 

  • Shoulder roll 

How does it help? 

It is perfect for those suffering from pain in the shoulders. This exercise eases the stress on your shoulders. It also improves blood circulation in that area. 

Steps to do it: 

  • Let your arms loose and stand with your back straight. 
  • Slowly raise and roll your shoulders in one direction ten times. Do not bend your arms. 
  • Repeat the same movement in the opposite direction. 


  • Quad stretch 

How does it help?

Quad stretch increases your flexibility and short-term range of motion. It improves blood flow and even helps you cool down after a lower-body workout. 

Steps to do it: 

  • Stand up with your back against the wall. 
  • Hold the top of your left foot. 
  • Bend your knee and slowly bring the foot close to the glutes. 
  • Switch sides after holding the position for 15 to 30 seconds. 


  • Calf stretch 

How does it help? 

Do you feel your calf muscles have become tired? Then this stretching exercise can help activate these muscles and increase the short-term range of motion. 

Steps to do it: 

  • Stand facing a wall at an arm’s distance from it. 
  • Put the right foot forward. 
  • Bend the knee slightly. 
  • Keep the left leg straight. 
  • Touch the wall and lean unless you feel a stretch in the back leg’s calf muscle. 
  • Hold the position for 30 seconds. 
  • Repeat the same with the other leg. 


  • Standing hip rotation 

How does it help? 

You can improve your stability and strengthen hip external rotators with this stretching exercise. 

Steps to do it: 

  • Stand straight. 
  • Keep your feet shoulder-width apart. 
  • Keep the hands on the hips. 
  • Now slowly move the hips forward in a clockwise direction thrice. 
  • Repeat the same in an anticlockwise direction. 


  • Ankle roll 

How does it help? 

This stretching exercise improves the flexibility of your ankle joints. It also reduces stress and tension in that area. 

Steps to do it: 

  • Keep your left foot flat on the ground. 
  • Raise the right heel slightly. You will feel pressure on your toes. 
  • Roll the right foot in a clockwise direction. Keep your toes on the ground all the while. 
  • Perform this 10 times.
  • Repeat the same with the left foot. 

Final Thoughts,

Stretching exercises help improve a person’s physical and mental well-being. You can also improve your range of motion and flexibility through these exercises. It may be tempting to skip them. But you can feel your health improve once you make these stretching exercises a part of your daily workout. 

Need a Physiotherapist near Brampton? 

At Physiotherapy First, we have licensed physiotherapists who can guide you through effective stretching exercises and help you stay fit. We also specialize in providing treatment, preventing injuries and using advanced rehabilitative techniques. We will help you fulfill your health goals without surgeries or medications.