Flexibility Exercises

Flexibility Exercises at Home

These exercises can help you improve your health and flexibility. They are gentle and easy to do, so don’t worry if you haven’t exercised in a while.

Tips:

• Wear loose, comfortable clothes.

• Keep water nearby.

• Start slowly and gradually increase how many times you do each exercise.

• Aim to do these exercises at least twice a week, along with other routines like sitting, balance, and strength exercises.

Neck Rotation

This exercise helps with neck movement.

1. Sit up straight with your shoulders relaxed. Look straight ahead.

2. Slowly turn your head to the left as far as it feels comfortable. Hold for 5 seconds, then return to the starting position.

3. Repeat on the right side.

Do 3 turns on each side.

Neck Stretch

This helps loosen tight neck muscles.

1. Sit up straight and look ahead. Hold your left shoulder down with your right hand.

2. Gently tilt your head to the right while keeping your shoulder down.

3. Repeat on the other side.

Hold each stretch for 5 seconds and do 3 times on each side.

Sideways Bend

This exercise helps your lower back flexibility.

1. Stand up straight with your feet hip-width apart and arms at your sides.

2. Slide your left arm down your side as far as it feels comfortable. You should feel a stretch on the opposite hip.

3. Repeat with your right arm.

Hold each stretch for 2 seconds and do 3 on each side.

Calf Stretch

This helps loosen tight calf muscles.

1. Put your hands against a wall for support. Bend your right leg and step back with your left leg, keeping it straight and flat on the ground.

2. Make sure your left heel stays on the floor to stretch the calf.

3. Repeat with your other leg.

Do 3 stretches on each side.