Free Stretch Guide
Expert stretching techniques to improve flexibility, relieve tension, and support your wellness between visits.
These stretches have been curated by our licensed massage therapists to help you maintain flexibility and relieve muscle tension at home. Incorporate them into your daily routine for best results.
Advanced Quadriceps and Hip Flexor Stretch
Targets the quadriceps along the front of the thigh and the hip flexors — muscles commonly shortened from prolonged sitting that can contribute to low back pain and poor posture.
Instructions:
- Begin kneeling with one knee on the floor and the other foot forward.
- Shift your weight forward until you feel a stretch along the front of the kneeling hip and thigh.
- For more, gently reach back and hold your rear ankle, drawing the heel toward your glutes.
- Keep your torso upright and your core engaged to avoid arching the low back.
- Hold 20–30 seconds. Repeat on the opposite side, 2–3 sets each.
Tip from our therapists: Breathe deeply throughout. A gentle pulling sensation is normal — sharp pain means ease off.
Standing Quadriceps Stretch
A simple standing version to lengthen the front of the thigh and open the hip — ideal after long periods of sitting or before a walk.
Instructions:
- Stand tall, holding a wall or chair for balance if needed.
- Bend one knee and grasp that ankle behind you, drawing the heel toward your glutes.
- Keep your knees close together and your hips pressing gently forward.
- Hold 20–30 seconds. Repeat on the other side.
Crescent Lunge
A deep hip-flexor and full-body lengthener that also opens the chest and builds gentle stability through the legs.
Instructions:
- Step one foot forward into a lunge, back heel lifted, front knee over the ankle.
- Sink your hips down and forward until you feel a stretch through the back hip.
- Reach both arms overhead, lengthening the spine.
- Hold 20–30 seconds. Switch sides.
Warrior II
Opens the hips and inner thighs while strengthening the legs — a grounding stretch that builds both flexibility and stability.
Instructions:
- Step your feet wide apart. Turn your front foot out 90°, back foot slightly in.
- Bend your front knee over the ankle; keep the back leg straight and strong.
- Extend your arms parallel to the floor and gaze over your front hand.
- Hold 20–30 seconds. Repeat facing the other side.
Reverse Warrior
A side-body opener that stretches the waist, ribs, and obliques while keeping the hips and legs active.
Instructions:
- From Warrior II, turn your front palm up and reach that arm overhead.
- Rest your back hand lightly on your rear leg and lengthen up and back.
- Keep the front knee bent and hips open as you side-bend.
- Hold 15–20 seconds. Switch sides.
Child’s Pose
A restful stretch for the low back, hips, and shoulders — perfect for winding down or releasing tension anytime during the day.
Instructions:
- Kneel and sit your hips back toward your heels.
- Fold forward, resting your forehead toward the floor.
- Reach your arms long in front, or rest them alongside your body.
- Breathe slowly and hold 30–60 seconds.
Seated Hip Rotation Stretch
Releases the outer hips and glutes — tension here is a frequent source of low back and sciatic discomfort.
Instructions:
- Sit tall and cross one ankle over the opposite thigh.
- Keep your foot flexed to protect the knee.
- Hinge gently forward from the hips until you feel a stretch in the outer hip.
- Hold 20–30 seconds. Switch sides.
Seated Squat with Arm Reach
Opens the hips, inner thighs, and shoulders together — a great full-body reset that also encourages upright posture.
Instructions:
- Lower into a comfortable squat with feet flat and knees tracking over the toes.
- Bring your palms together and use your elbows to gently press the knees apart.
- Extend one arm upward, opening through the chest, and rotate gently.
- Hold 20–30 seconds. Repeat on the other side.
Standing Wall Calf Stretch
Lengthens the calves and Achilles — helpful for anyone on their feet all day or who wears heels regularly.
Instructions:
- Stand facing a wall and place both hands on it at shoulder height.
- Step one foot back, keeping that heel down and the leg straight.
- Lean into the wall until you feel a stretch in the back calf.
- Hold 20–30 seconds. Switch sides.
Doorway Chest Opener
Opens the chest and front shoulders — perfect for counteracting the rounded posture that comes with desk and device use.
Instructions:
- Stand in a doorway with arms bent at 90° and forearms against the frame.
- Step one foot through and gently lean forward until you feel a stretch across the chest.
- Keep your shoulders down and away from your ears.
- Hold 20–30 seconds. Repeat 2–3 times.
Wall-Assisted Chest & Shoulder Opener
A deeper single-arm opener for the chest and front of the shoulder, easing tension across the upper body.
Instructions:
- Stand beside a wall and place one palm flat against it at shoulder height.
- Slowly turn your body away from the wall until you feel a stretch across the chest and shoulder.
- Keep the arm straight and the shoulder relaxed.
- Hold 20–30 seconds. Switch sides.
Gentle Overhead Hang
Decompresses the spine and lengthens the back, shoulders, and hamstrings — a soothing full-body release.
Instructions:
- Stand with feet hip-width apart and a soft bend in the knees.
- Hinge at the hips and fold forward, letting your head and arms hang heavy.
- Sway gently side to side or hold opposite elbows.
- Hold 20–30 seconds, then roll up slowly one vertebra at a time.
Neck & Upper Trap Release
Releases tension in the neck and upper trapezius — one of the most commonly tense areas we address in massage therapy.
Instructions:
- Sit tall in a chair or stand comfortably.
- Gently tilt your right ear toward your right shoulder.
- For more, rest your right hand over your head and apply light downward pressure.
- Hold 20–30 seconds. Repeat on the left side.
Tip from our therapists: Let your opposite shoulder drop down toward the floor to deepen the release — no pulling required.
Wrist & Finger Flexor Stretch
Relieves the forearms, wrists, and hands — especially helpful for typing, phone use, and repetitive hand work.
Instructions:
- Extend one arm forward, palm facing away and fingers pointing down.
- Use the other hand to gently draw the fingers back toward your body.
- Keep the extended elbow straight to feel the stretch through the forearm.
- Hold 15–20 seconds. Switch hands and repeat.
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Our licensed massage therapists can create a personalized bodywork and stretching plan tailored to your needs.
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