Stretching Routines
Improving flexibility and reducing tension
Why Stretching Helps
Regular stretching can help manage chronic pain by improving flexibility, reducing muscle tension, increasing blood flow, and promoting relaxation. It's a gentle, accessible form of movement suitable for most people with pain conditions.1
Types of Stretching2
Static Stretching
- Hold position for 15-60 seconds
- Gentle, sustained stretch
- Good for improving flexibility
- Best after warm-up or exercise
Dynamic Stretching
- Controlled movement through range of motion
- Good for warm-up
- Prepares muscles for activity
General Guidelines3
- Warm up first (5 minutes of light movement)
- Hold each stretch 15-30 seconds
- Don't bounce
- Stretch to mild tension, not pain
- Breathe deeply and slowly
- Both sides equally
- Repeat 2-4 times each
Sample Full-Body Routine
Neck
- Chin tucks
- Neck tilts (ear to shoulder)
- Gentle neck rotations
Shoulders
- Shoulder rolls
- Cross-body arm stretch
- Doorway chest stretch
Back
- Cat-cow stretches
- Child's pose
- Knee-to-chest stretch
- Trunk rotation (lying down)
Hips and Legs
- Hip flexor stretch
- Piriformis stretch
- Hamstring stretch
- Quadriceps stretch
- Calf stretch
Tips for Success
- Start gently
- Consistency is key
- Morning and evening work well
- Modify positions as needed
- Use props (pillows, straps) if helpful
- Stop if pain increases significantly
Cautions
- Avoid stretching acutely inflamed joints
- Don't stretch hypermobile joints forcefully
- Check with provider if unsure
- Modify for your condition
References
- Page P. Current concepts in muscle stretching for exercise and rehabilitation. Int J Sports Phys Ther. 2012;7(1):109-119.
- Behm DG, Blazevich AJ, Kay AD, McHugh M. Acute effects of muscle stretching on physical performance. Appl Physiol Nutr Metab. 2016;41(1):1-11.
- American College of Sports Medicine. ACSM's Guidelines for Exercise Testing and Prescription. 10th ed. Wolters Kluwer; 2017.