Stretches and Exercises
The expert therapy teams at Atlas Physical Therapy and H2 Health created this guide to help you stay active and healthy. Use these exercises and stretches by body part to add to your routine. Most people find pain relief through these exercises and stretches every day in therapy!
Sometimes, exercises and stretching is not enough to relieve pain and prevent injury. If you still experience pain or have a new injury, it is important to schedule an appointment with a therapist to investigate your pain. We offer complimentary injury screens at all of our locations! Request your appointment here. Please note that it is always recommended you speak with your fitness and medical team before starting a new routine to ensure these exercises and stretches are appropriate for your goals and medical history.
Atlas Physical Therapy
in Paducah
100 Kiana Court, Suite A
Paducah, KY 42001
(270) 443-0681
Atlas Physical Therapy
in Mayfield
1413 State Road 45 North
Mayfield, KY 42066
(270) 247-9500
Atlas Physical Therapy
in Draffenville
244 US Highway 68 East
Benton, KY 42025
(270) 527-4322
H2 Health
in Murray
308 N 12th St.
Murray, KY 42071
(270) 759-9500
H2 Health
in Eddyville
414 Newman Drive
Eddyville, KY 42038
(270) 901-3340
H2 Health
in Newark, OH
67 S Terrace Ave
Newark, OH 43055
(740) 522-3160
Heel & Calf Raises
While standing on the edge of a step with your heels off the back end of the step, raise up on your toes as you raise your heels and body upward.
Repeat 20 times
Hold 1 second each time
Perform 2 times a day
Standing Calf Stretch
Start by standing in front of a wall or other sturdy object. Step forward with one foot with your toes pointing forward. Lean forward towards the wall while supporting yourself with your arms as you bend your front knee until you feel a gentle stretch in the back of your leg. Keep your back leg straight while stretching. Adjust the bend of the knee or placement of your back leg for a deeper or lighter stretch.
Repeat 3 times
Hold 30 seconds each time
Perform 2 times a day
Big Toe & Plantar Fascia Stretch
While seated, place your affected ankle on top of your other leg. Grab your toes and bend them back into an extension. Hold and feel a gentle stretch to your toes and the sole of your foot.
Repeat 3 times
Hold 30 seconds each time
Perform 2 times a day
Frozen Bottle Roll
Place your foot on a plastic frozen water bottle. Roll the bottle from the ball of your foot to the heel along your arch.
Repeat 1 time
Duration 2 minutes
Perform 2 times a day
Towel Stretch
Put the towel over the affected shoulder. Grab the towel behind your back with the unaffected arm. Pull the towel downward to stretch your affected shoulder.
Repeat 3 times
Hold 30 seconds each time
Perform 2 times a day
Parallel Arm Stretch
Stand with your feet shoulder-width apart. Have the arm you are actively stretching come across the front of your body and parallel to the ground. Place the opposite arm perpendicular to the active arm in the form of a cross. Use your assisting arm to pull your actively stretching arm's elbow to your body.
Repeat 3 times
Hold 20 seconds each time
Perform 2 times a day
Sleeper Stretch
Laying on the affected shoulder, use your free arm to take the hand of the arm you are laying on and press toward the navel until a stretch is felt in the backside of the shoulder. If stress is felt in the front instead of the back, make sure you are lying completely on your side and not leaning back.
Repeat 3 times
Hold 30 seconds each time
Perform 2 times a day
Doorway Stretch
While standing in a doorway, place your arms on a door jam. Place one foot forward through the doorway. Bend your front knee until a stretch is felt along the front of your chest and/or shoulders. Your upper arms should be horizontal to the ground and your forearms should lie along the door frame. Use your legs to control how much of a stretch you feel by bending or straightening your knee through the doorway
Repeat 3 times
Hold 30 seconds each time
Perform 2 times a day
Hamstring Stretch
While lying on your back, raise your leg and hold the back of your knee. Pull the leg upwards until a stretch is felt. Hold, relax, and repeat
Hold 20 seconds each time
Complete 3 sets
Perform 2 times a day
Standing Quad Stretch
While standing, bend your knee to your back and hold your ankle/foot. Gently pull your knee into a more bent position until a stretch is felt on the front of the thigh.
Hold 10 seconds each time
Complete 4 sets
Perform 2 times a day
Straight Leg Raise
While lying on your back, raise your leg with a straight knee. Keep the opposite knee bent with your foot planted on the ground. Keep your knee fully extended prior to performing each rep.
Repeat 20 times
Hold 1 second each time
Perform 1 time a day
Rotated Straight Leg Raise
While lying or sitting, raise your leg with a straight knee and your toes pointed outward.
Repeat 20 times
Hold 1 second each time
Perform 1 time a day
Hamstring Stretch
While lying on your back, raise your leg and hold the back of your knee. Pull the leg upwards until a stretch is felt. Hold, relax, and repeat
Hold 20 seconds each time
Complete 3 sets
Perform 2 times a day
Hip Flexor Stretch
Place your foot forward and lunge. You should feel a stretch in the front of the hip and the back of the leg. If you are not feeling a stretch, bend your front leg while keeping your back leg straight
Hold 20 seconds each time
Complete 3 sets
Perform 2 times a day
Knee Rocks
Lying on your back with your knees bent, gently rotate your spine as you move your needs side to side. Repeat as you move through a comfortable range of motion.
Hold 5 seconds each time
Complete 10 sets
Perform 1 time a day
Piriformis Stretch
While lying on your back, cross your leg on top of your opposite knee. Hold your knee with your opposite hand and bring your knee up and over across your midline towards your opposite shoulder. You should feel a stretch in your buttocks.
Hold 30 seconds each time
Perform 2 times a day
Hamstring Stretch
While lying on your back, raise your leg and hold the back of your knee. Pull the leg upwards until a stretch is felt. Hold, relax, and repeat
Hold 20 seconds each time
Complete 3 sets
Perform 2 times a day
Hip Flexor Stretch
Place your foot forward and lunge. You should feel a stretch in the front of the hip and the back of the leg. If you are not feeling a stretch, bend your front leg while keeping your back leg straight.
Hold 20 seconds each time
Complete 3 sets
Perform 2 times a day
Knee Rocks
Lying on your back with your knees bent, gently rotate your spine as you move your needs side to side. Repeat as you move through a comfortable range of motion.
Hold 5 seconds each time
Complete 10 sets
Perform 1 time a day
Knee to Chest Stretch
While lying on your back, hold your knees and gently pull them towards your chest.
Repeat 5 times
Hold 10 seconds each time
Perform 2 times a day
Child Pose
While in a crawl position, slowly lower your buttocks towards your feet until a stretch is felt along your back and/or buttocks.
Repeat 3 times
Hold 20 seconds each time
Perform 2 times a day
Lumbar Extension
Keep your elbows striaght while attempting to bring your stomach toward the counter so your back arches. Do not continue this exercise if your back pain worsens after standing straight.
Repeat 10 times
Hold 10 seconds each time
Perform 2 times a day
Chin Tuck
Slowly draw your head back so that your ears line up with your shoulders.
Repeat 10 times
Hold 5 seconds each time
Perform 2 times a day
Upper Trap Stretch
Begin by retracting your head back into a chin tuck position. Next, place one hand behind your back and gently pull your head towards the opposite side with the help of your other arm.
Repeat 2 times
Hold 30 seconds each time
Perform 1 time a day
Scalene Stretch
Place your hands overlapping on your breastbone. Tilt your head upwards and away from the affected side until a gentle stretch is felt along the front and side of your neck.
Repeat 3 times
Hold 30 seconds each time
Perform 1 time a day
