At-Home Physical Therapy Exercises

Mobility · Follow-along video

Full Body Stretch Routine

27 minutes · All levels · No equipment needed

About this routine

A head-to-toe stretching routine you can follow along with at home. Use it between visits, after a long day of sitting, or as a cool-down after a walk or workout. Pause the video whenever you need more time in a stretch.

How often: most days of the week, or as recommended in your plan of care.

Tips for getting the most out of it

• Ease into each stretch slowly and breathe out as you go deeper.

• Aim for a gentle pull, about 3 or 4 out of 10. A stretch should never feel sharp.

• Hold steady rather than bouncing.

• If one side feels tighter than the other, mention it at your next visit.

What's in this routine

0:00 Introduction
0:26 Hands behind back, chest to ceiling
1:18 Standing rotation, hands behind back
2:04 Arms overhead, rotation
2:39 Arms overhead, side bend
3:22 Hands behind head, rotation and side bend
4:18 Forward bend toward toes
5:24 Soles of feet together, inner thigh and groin
6:10 90/90 hip stretch
7:12 Hip stretch, one leg over the other
8:38 Seated twist
9:52 Seated side bend
11:10 Hamstring stretch, one leg
12:51 Hamstring stretch, both legs
14:05 Lying knee toward the ground, front of thigh
15:09 Side-lying rotation, open chest
16:51 Side-lying shoulder stretch
18:34 Side-lying hip sink (advanced)
20:26 Toes, kneeling and sitting back on heels
21:27 Lunge with reach and side bend
22:28 Lunge quad stretch
23:22 Lunge and quad stretch, other side
24:17 Spinal extension
25:21 Calf stretch
26:10 Wrap-up and a quicker version

Stop and contact us if you feel

• Sharp or shooting pain

• Numbness or tingling

• Dizziness or lightheadedness

• Pain that lingers after you finish