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Stretches and Exercises

Woman suffering with Hip Pain

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

ANKLE PAIN

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

SHOULER PAIN

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

KNEE PAIN

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

HIP PAIN

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

LOWER BACK PAIN

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

NECK PAIN

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

SCHEDULE A COMPLIMENTARY SCREENING

If your pain or injury does not get better, come to the experts! We offer complimentary quick screenings to identify the cause and create a solution.

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Compliance Corner

  • Billing Questions
  • Pay My Bill
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  • Privacy & Data Use Policy

Pediatric Care

  • Pediatric Milestones
  • Pediatric Services
  • Pediatric Physical Therapy
  • Pediatric Occupational Therapy
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  • Pediatric ABA Therapy
  • Pediatric Music Therapy
  • Feeding Therapy

Join Our Team

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  • Open Positions
  • Students & Universities

Call Us

(540) 527-5068

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(540) 527-5093

EMAIL US

RoanokeGSR@greatstridesrehab.com

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H2 Health offers Physical Therapy , Occupational Therapy , Speech Therapy , Performance Enhancement , Prehabilitation ,Senior Care , Pediatric Care , Worker’s Compensation Rehabilitation , Functional Capacity Evaluations (FCE) , Balance & Dizziness Therapy , and Running Rehabilitation, and many more specialty services with locations all over the country.

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