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Improve Flexibility with 3 At-Home Stretches

Feeling stiff and sore through your arms, legs, and back?

Relieve those aches and pains and improve flexibility from the comfort of your own home!

All you need is a doorway and a stool.

Try These Exercises

In the video below, Physical Therapist Steve Gonser PT DPT shows you three simple doorway stretches to improve flexibility, mobility, and posture.


Start in your doorway with your right foot up on a stool.

Bring your arms up to a goal post position, keeping your elbows below your shoulders.

Glide forward and pause, making sure to keep your back heel down.

This movement opens up the chest, which does a lot of great things through your low back, mid back, legs, neck, and shoulders.

When you come up, let your toes peel up, giving a nice stretch through your hamstring.

Repeat on the opposite side.

improve flexibility

Glide with Twist

Start in your doorway with your left foot on a stool, just like your regular glide.

Glide forward but, as you do so, bring your right arm across to the opposite side of the doorway to meet your left. This movement should give you a nice little twist and stretch.

Make sure you’re standing up tall while you’re turning across your body.

Repeat on the opposite side.

This variation is great for our posture and leg flexibility.

improve flexibility

Glide with Reach

Start in your doorway with your left foot up, like a regular glide.

As you glide forward, take your right hand and, in a C motion, reach for the top left corner of the doorway.

If you have shorter arms, don’t worry about touching the frame. Just perform the motion.

Pause for a couple of seconds and come back.

Repeat on the opposite side.

improve flexibility

Each of these three stretches is a great way to quickly target several parts of your body that may feel stiff or sore.

There should be no pain with any of these stretches. If any of them do cause discomfort, hold off on doing them. They should feel comfortable.

Start or end your day with these simple, at-home stretches to improve flexibility!

Ready to Get Moving?

Improve your flexibility with a personalized approach from a Physical and Occupational Therapists.

Treatment is covered by insurance, no referral is required, and with flexible appointments, you can find an appointment fast that works with your schedule.

Call (716) 412-0871 or go here to schedule online at one of 12 locations throughout Western New York.