7-Minute Functional Stretch Workout
This gentle stretch routine is designed to support your treatment plan by helping your body move more freely between sessions.
How to Do Them Safely
- •Move slowly and with control
- •Breathe deeply throughout
- •Stop if anything feels painful or uncomfortable
- •Use a wall or chair for balance if needed
- •Only go as far as feels comfortable
These stretches were put together by our therapists at Knead You to complement your massage treatments — helping you stay mobile and comfortable between visits.
Stretch 1 of 12
Neck Rolls
How to do it
Stand tall with your shoulders relaxed. Slowly drop your chin towards your chest, then gently roll your head in a half-circle from one shoulder to the other. Move slowly and with control — avoid rolling your head all the way back.
Benefits
- ✓Releases tension in the neck and upper shoulders
- ✓Improves neck mobility
- ✓Helps counteract hours spent at a desk or phone
Stretch 2 of 12
Shoulder Rolls
How to do it
Stand with your arms relaxed by your sides. Lift your shoulders up towards your ears, roll them back and down in a smooth circular motion. Repeat, then reverse the direction.
Benefits
- ✓Loosens tight shoulders and upper traps
- ✓Improves posture and shoulder mobility
- ✓Great warm-up before any activity
Stretch 3 of 12
Chest Opener
How to do it
Stand tall and clasp your hands behind your lower back, or reach both arms behind you and interlace your fingers. Gently lift your chest and draw your shoulder blades together, opening across the front of your chest.
Benefits
- ✓Counteracts rounded shoulders from sitting
- ✓Opens the chest for deeper breathing
- ✓Improves upper body posture
Stretch 4 of 12
Upper Back Stretch
How to do it
Interlace your fingers and reach your arms straight out in front of you at shoulder height, turning your palms away from you. Round your upper back slightly and let your head drop gently forward, feeling the stretch between your shoulder blades.
Benefits
- ✓Relieves tension between the shoulder blades
- ✓Improves thoracic spine mobility
- ✓Reduces upper back stiffness
Stretch 5 of 12
Forward Lunge Stretch
How to do it
Step one foot forward into a lunge, keeping your front knee over your ankle. Sink gently into the stretch, keeping your back leg straight and your torso upright. Hold, then switch sides.
Benefits
- ✓Stretches the hip flexors and quadriceps
- ✓Improves stride length and hip mobility
- ✓Prepares the legs for activity
Stretch 6 of 12
Side Lunge Stretch
How to do it
Take a wide stance with your feet turned slightly outward. Shift your weight to one side, bending that knee while keeping the other leg straight, feeling the stretch along your inner thigh. Hold, then switch sides.
Benefits
- ✓Opens the inner thighs and groin
- ✓Improves lateral hip mobility
- ✓Supports balance and stability
Stretch 7 of 12
Hamstring Stretch
How to do it
Extend one leg forward with your heel on the floor and toes pointing up. Keeping your back straight, hinge gently forward from your hips until you feel a stretch along the back of your extended leg. Hold, then switch sides.
Benefits
- ✓Releases tight hamstrings
- ✓Reduces lower back strain
- ✓Improves flexibility for everyday movement
Stretch 8 of 12
Hip Flexor Stretch
How to do it
Step into a deep lunge position with your back knee lowered towards the floor (use a mat or folded towel for comfort). Gently press your hips forward until you feel a stretch at the front of your back hip. Hold, then switch sides.
Benefits
- ✓Releases tight hip flexors from prolonged sitting
- ✓Reduces lower back and hip discomfort
- ✓Improves hip extension and posture
Stretch 9 of 12
Calf Stretch
How to do it
Stand facing a wall and place your hands on it for support. Step one foot back, keeping it straight with your heel pressed into the floor. Lean gently towards the wall until you feel a stretch in your back calf. Hold, then switch sides.
Benefits
- ✓Relieves tight calves from standing or walking
- ✓Improves ankle mobility
- ✓Reduces the risk of lower leg tightness and cramping
Stretch 10 of 12
Spinal Twist
How to do it
Stand with your feet hip-width apart and your arms relaxed. Gently rotate your torso to one side, letting your arms swing naturally with the movement, then rotate to the other side. Keep the movement slow and controlled.
Benefits
- ✓Improves spinal rotation and mobility
- ✓Releases tension along the mid and lower back
- ✓Encourages better posture
Stretch 11 of 12
Side Body Stretch
How to do it
Stand tall with your feet hip-width apart. Reach one arm overhead and lean gently to the opposite side, feeling a stretch along your side body from hip to fingertips. Hold, then switch sides.
Benefits
- ✓Stretches the obliques and intercostal muscles
- ✓Creates space in the ribcage for deeper breathing
- ✓Improves lateral flexibility
Stretch 12 of 12
Deep Squat Stretch
How to do it
Stand with your feet slightly wider than hip-width. Lower into a deep squat, keeping your heels on the floor and your chest lifted. Rest your elbows gently against the inside of your knees if that helps you stay balanced. Hold and breathe.
Benefits
- ✓Opens the hips, ankles and lower back
- ✓Improves overall lower body mobility
- ✓A calming way to finish the routine
⚠️ Important Safety Notes
- •Stop straight away if you feel sharp pain
- •Stop if you feel dizziness, tingling, numbness, chest discomfort or shortness of breath
- •Consistency is more important than intensity
The goal is to help you move better, feel better, and support the progress we make during your treatments.