Six Active Stretches For Improved Mobility
Because your body deserves to move freely, without pain or stiffness!
There’s something incredibly frustrating about not being able to move the way you used to. Whether it’s that tight feeling in your hips when you get up, stiffness in your shoulders after work, or your back protesting during simple chores, reduced mobility isn’t just uncomfortable, it limits your freedom.
But here’s the good news: improving your mobility doesn’t have to be complicated. Just a few minutes of active stretching a day can make a big difference. At Ivory Physiotherapy Clinic, your trusted strengthening exercises centre in Seawoods, we recommend these powerful stretches to help restore flexibility, reduce pain, and keep your body moving like it should.
What Happens When We Stretch?
Stretching is like giving your muscles a wake-up call. When you stretch, you increase blood flow, lengthen the muscle fibers, and help joints move through their full range of motion. Regular stretching can improve posture, prevent injury, and ease tension, especially if you’re dealing with a sedentary lifestyle or recovery from injury.
How to Stretch Properly?
Let’s bust a myth: not all stretching is created equal. Bouncing, overstretching, or holding a pose too long without preparation can do more harm than good. Stretching should be gentle, controlled, and focused on breathing.
- Warm up first with light movement
- Never push to the point of pain
- Breathe deeply and steadily
- Engage your muscles—don’t just “hang” in a stretch
And that brings us to a safer, more effective method: active stretching.
What is Active Stretching?
Unlike passive stretching (where you rely on gravity or a partner), active stretching involves using one muscle group to stretch another. It’s dynamic, controlled, and great for building both flexibility and strength. It also prepares your muscles for movement, making it ideal before workouts or daily activities.
Six Active Stretches You Should Be Doing
Here are six of our favorite active stretches that target the most commonly tight areas. These are tried-and-tested routines we teach at our strengthening exercises centre in Seawoods:
1. Standing Hip Flexor Stretch
Why it matters: Sitting all day tightens the hips, affecting posture and mobility.
How to do it: Step one foot back into a lunge. Squeeze your glutes and raise your arms overhead. Feel the stretch in your hip and thigh.
2. Arm Circles with Resistance
Why it matters: Improves shoulder range and reduces neck tension.
How to do it: Extend your arms to the sides and slowly make controlled circles, gradually increasing the size.
3. Cat-Cow Stretch
Why it matters: Increases spinal flexibility and warms up the back.
How to do it: On all fours, alternate between arching (cow) and rounding (cat) your back while breathing slowly.
4. Leg Swings
Why it matters: Boosts hip flexibility and balance.
How to do it: Stand tall and gently swing one leg forward and backward. Keep your core engaged.
5. Wall Angels
Why it matters: Helps with shoulder mobility and posture correction.
How to do it: Stand against a wall, arms outstretched and bent at the elbows. Slowly raise and lower them, keeping your back flat against the wall.
6. Seated Hamstring Reach with Toe Flex
Why it matters: Stretches the back of your legs while engaging your feet.
How to do it: Sit with one leg extended. Flex your toes and reach forward without slouching.
Ready to Move Better, Live Better?
Mobility isn’t just about being flexible—it’s about living life without limits. Whether it’s playing with your kids, climbing stairs with ease, or simply waking up pain-free, stretching actively and regularly can be life-changing.
At Ivory Physiotherapy Clinic, we help you unlock that potential with tailored stretching routines, posture correction, and mobility-based care. As a leading strengthening exercises centre in Seawoods, we’re here to support your movement goals—safely and sustainably.
Book a personalized physiotherapy session today and take the first step toward a more flexible, pain-free you.