PT at Home: Daily Stretches & Exercises for Long-Term Mobility

Clinician-led physical therapy is always your best resource as you recover from injuries or procedures, but there are also exercises you can do at home. With advisement from our qualified PRO~PT physical therapists, these can supplement the recovery process alongside the personalized plan you create when receiving care at one of our clinics.

Regular stretching exercises can be incorporated into your daily routine to benefit long-term mobility, ensuring your body remains able to move freely and comfortably. Below are some examples and demonstrations of what you can do at home to effectively improve your long-term flexibility.

Side-Lying External Rotation

1. Lie on your side, with a towel under your arm to help with alignment.
2. Start by holding the weight down by your stomach.
3. Rotate your arm up, then back down.
4. 3 sets of 10 reps are recommended before any other shoulder exercises.

Doorway Pec Stretch

1. Brace your arms against the doorway.
2. Stretch your upper body forward. Hold for 10 seconds.
3. Repeat for 10 reps.

Lumbar Extension

1. Lie on your stomach, with your hands in a push-up position.
2. Keeping your hips relaxed, push up and stretch your upper back.
3. When you feel your back fully stretched, exhale, then lower yourself back down.
4. 3 sets of 10 reps are recommended, 2-3 times per day.

Ab Rolling Low Back Stretch

1. Place an ab roller up against a wall and roll it up.
2. Lean your chest in, holding for about 2-3 seconds, then come back down.
3. Repeat 30 times per set, several times per day.

Lower Back Hip Stretch

1. Lean with your arm against a wall, and cross your legs underneath you.
2. Lean in the hip of your foot furthest from the wall, stretching your lower back.
3. Hold for 30 seconds at a time, 3 times in a row.
4. Repeat several times per day.

Sit to Stand

1. Hold your arms crossed in front of you, standing in front of a chair.
2. Go from standing to sitting position in the chair, and then back again.
3. 3 sets of 10 reps are recommended.

Incorporating a routine of daily stretches at home can make for a strong supplement to your long-term flexibility and overall well-being. If you need further treatment, the physical therapists at PRO~PT are here to help. With 19 locations across the Central Valley, there’s always a local clinic ready to work with you. Request an appointment, and start your journey to long-term wellness.