The Benefits Of Stretching & A Guide For All Ages

What are the benefits of stretching?
One of the biggest things that stretching helps to improve is your flexibility! Although many people think that flexibility is irrelevant to their lifestyle or age, the improved range of motion in the joints…

  • Enables your muscles to work most effectively
  • Improves your ability to do daily activities
  • Increases your muscle blood flow
  • Helps your joints move through their full range of motion
  • Decreases your risk of injuries
  • Increases your performance in physical activities
  • Improves your posture
  • Helps to heal and prevent pain

What stretches can I do to get started?

To help you get started, we have found 5 easy and suitable stretches for all age groups. It is recommended to stretch daily, holding each position for 10 to 30 seconds without bouncing, and to repeat each one 2 to 4 times.

1) Childs Pose
Childs pose stretches your back and the muscles around your hips. To achieve the best stretch, kneel on the floor, push your stomach to the ground and stretch your arms out straight ahead of you.


2) Standing Calf Stretch

Stand about arm’s length away from a wall and place your 2 hands at shoulder level. Place your front foot about 1 step length behind the other foot. Keep your back heel on the floor, and bend your front knee until you feel a stretch in your back leg. Repeat on the other side. The more flexible you get, the further away from the wall you can stand.

3) Seated Toe Touch Stretch
This stretch is perfect for your hamstrings, hips, and lower back. Sit down on the floor with your legs straight out infront of you and your feet together. Slowly bend forward with your arms reaching for your toes.

4)  Cobra Pose
The Cobra Pose helps stretch out your chest, abdominal area, and spine. Lie on the floor with your stomach facing the ground and place the palms of your hands on the floor. Slowly push yourself up towards the sky. You can keep your elbows bent or straighten them for a more challenging stretch.

5)  Shoulder Stretch
This stretch helps to relieve tension in the shoulders, chest, and upper back. Start by relaxing your shoulders. Raise one arm up to shoulder height, and move it across your chest. Then using your other arm, gently pull it towards you, like a gate. Repeat this on the other side.


When stretching, it is important to stop when it feels comfortable and to not strive towards pain. You should be able to feel the stretch but not push to a point of discomfort.

If you are having trouble getting started, we hold exercise classes here at Back To Health Physio that focus on stretching, strength, and stability in small groups. Each class is run for 1 hour by a trained professional physiotherapist.

If you want to find out more, you can give us a call on 9997 4970.