Flexibility exercises

PDF download is not available for Arabic and Urdu languages at this time. Please use the browser print function instead

yoga instructor stretching

Flexibility is important for making sure that your muscles and joints have full range of motion, which will allow you to move in the most efficient patterns. Flexibility also protects your joints from uneven pressure and stresses that can contribute to pain and injury.

Flexibility exercises focus on improving range of motion in muscles or joints. These exercises incorporate stretches across joints, and along muscles, and are usually held for longer periods of time.

Stretching is very important for your flexibility and can ease your pain. Make sure to warm up your body with very gentle physical activity for five to 10 minutes before you stretch. This will help you avoid accidentally injury while stretching.

Before incorporating stretches into your physical activity routine, talk to your physiotherapist to see if they recommend – or want you to avoid – any specific stretches.

If are feeling especially tense or stiff, have a hot bath or shower before stretching. Begin the stretch from a comfortable, supported position. Take your joint to the end of its available range of motion and gently apply a small amount of stretch until you feel a comfortable pulling sensation along the length of the muscle. This sensation should stop shortly after you release the muscle.

Always stretch slowly and hold each one for at least 20 seconds. There are different ways to stretch the same muscle. If you have difficulty finding a good stretch for an area of your body, ask your healthcare team for advice.

Yoga poses to improve your flexibility

Take a look at the videos below to learn how to improve your flexibility with some gentle yoga poses.

Baby cobra



Downward dog



Reclined twist



Supta baddokonasana (reclined bound angle pose)



Last updated: May 2nd 2016