Core Connection Mobile Physiotherapy logo

Daily Stretching & Mobility Guide

Disclaimer: This tool is intended for general educational purposes only and does not replace an individualized assessment or treatment by a physiotherapist or other qualified healthcare professional. If you have any medical condition that may affect your ability to exercise safely, please consult your healthcare provider before starting these exercises.
Back to Resources
1

Select & Customize Your Stretches

Regular stretching can help reduce joint stiffness, preserve range of motion, and ease discomfort. Click the plus button to add stretches to your routine, each is held for 30 seconds:

Stretch safely: you should feel a gentle pull, never sharp pain. Ease off and stop if you feel sharp pain, numbness, or dizziness, and check with your physical therapist before starting a new routine.

Doorway Chest Stretch

Target: Pectorals, Latissimus Dorsi (Lats)

Setup: Slide your hand up inside of a doorway frame. Once anchored, try to lean your body forward gently so that your arm is slightly behind you.

Reach up highChange shirts easilyMaintain an upright posture
Hold for30 seconds· repeat 2-3 times per side

Hip Flexor & Quad Stretch

Target: Hip Flexors, Quads

Setup: Hold onto a wall or sturdy table for balance. Place one foot up on a couch or chair behind you, bend your front knee, and gently push your hips forward.

Stand up straightBend knees without stiffness

Hamstring Stretch

Target: Hamstrings, Lumbar Erectors

Setup: Sit tall at the edge of a couch or bed. Extend one leg out straight on the surface, keeping your torso tall, and reach toward your toes.

Reach down lowEase tension or stiffness in the back of your legs
Hold for30 seconds· repeat 2-3 times per side

Staggered Calf Stretch

Target: Gastrocs & Soleus (Calf muscles)

Setup: Assume a staggered stance holding a kitchen counter. Keep your back heel pressed firmly flat on the ground and lean forward, bending your front knee.

Walk with less pain in feetPrevent catching toes on rugsPush knees forward easily to rise from a chair

Figure-4 Glute Stretch

Target: Glutes, Piriformis (Hip Rotators)

Setup: Sit upright in a chair. Place one ankle across the opposite knee (figure-4 shape), apply gentle downward pressure on the raised knee, and hinge forward from the hips.

Ease glute and hip tightnessReach feet easily to put on socks
Hold for30 seconds· repeat 2-3 times per side
Mobility Card

Stretching Routine

Selected Stretches
  • Doorway Chest StretchHold: 30 seconds
  • Hamstring StretchHold: 30 seconds
  • Figure-4 Glute StretchHold: 30 seconds

Personalized Mobility Plan

For an individualized mobility plan tailored to your needs and your body, connect with one of our mobile physiotherapists or kinesiologists.

Connect With Us

Dealing with stiffness or restricted motion?

Let our home rehab team guide you through targeted, pain-free stretching programs designed to get you moving comfortably again.