Stretches
The Ultimate Chiropractor’s Guide to Stretching for Pain Relief and Mobility
As a chiropractor, one of the most common things I hear from patients is:
“I feel stiff all the time.”
“My back aches after sitting all day.”
“I wake up with a sore neck – what can I do?”
If that sounds familiar, you’re not alone. Modern lifestyles—whether it’s sitting at a desk for hours, commuting, or simply not moving enough—can take a toll on your body. The good news? Stretching is one of the simplest and most effective ways to relieve pain, improve flexibility, and keep your muscles and joints functioning properly.
But not all stretches are created equal. Doing the right stretches for your body can help with pain relief, posture correction, and even prevent future injuries. In this guide, I’ll walk you through everything you need to know about stretching, from why it matters, to how to do it properly, and a detailed table of stretches for different body areas.
Why Are Stretches Important?
Your body is designed to move, but when you spend too much time in one position (like sitting at a desk or looking down at your phone), muscles tighten and joints become stiff. Over time, this can lead to pain, poor posture, and reduced mobility.
The Role of Stretching in Chiropractic Care
As a chiropractor, I often recommend stretches to complement chiropractic adjustments. While adjustments help realign the spine and improve joint mobility, stretching helps:
✔ Keep muscles flexible – Tight muscles can pull on your joints, leading to imbalances and pain.
✔ Improve posture – If you sit for long hours, targeted stretching can counteract the negative effects of poor posture.
✔ Enhance circulation – Proper stretching increases blood flow, which promotes healing and reduces stiffness.
✔ Reduce the risk of injuries – By keeping muscles and joints mobile, you lower your risk of strains and sprains.
If you’re experiencing chronic pain, stiffness, or limited movement, stretching—combined with chiropractic care—can help restore function and prevent further issues.
Common Mistakes People Make When Stretching
I often see patients who try stretching but don’t get the results they expect. Here are some common mistakes to avoid:
1. Stretching Cold Muscles
Stretching works best when your muscles are warmed up. If you stretch without any prior movement, your muscles are more likely to resist the stretch, increasing the risk of injury. Try light movements like walking or shoulder rolls before stretching.
2. Holding Your Breath
I always remind my patients to breathe deeply while stretching. Holding your breath can create tension and prevent your muscles from fully relaxing. Instead, inhale deeply and exhale as you ease into the stretch.
3. Rushing Through Stretches
Many people hold a stretch for just a few seconds, but that’s not enough for your muscles to fully lengthen. Aim for at least 20-30 seconds per stretch and repeat 2-3 times for better results.
4. Ignoring Both Sides
If you stretch one side but neglect the other, you create muscle imbalances. Always stretch both sides to maintain balance and prevent compensation patterns that lead to pain.
5. Pushing Through Pain
Stretching should feel mildly uncomfortable but never painful. If a stretch causes sharp pain, ease off immediately. Overstretching can lead to injuries rather than relief.
Now that you understand why stretching matters and how to do it correctly, let’s dive into specific stretches for different parts of the body.
Best Stretches for Different Body Areas
The table below provides a quick reference for effective stretches based on the area of the body you want to target.
| Body Part | Stretch Name |
| Neck | Upper Trapezius Stretch |
| Chin Tuck Stretch | |
| Levator Scapulae Stretch | |
| Sternocleidomastoid (SCM) Stretch | |
| Shoulders | Cross-Body Shoulder Stretch |
| Doorway Chest Stretch | |
| Overhead Shoulder Stretch | |
| Sleeper Stretch | |
| Upper Back | Cat-Cow Stretch |
| Child’s Pose | |
| Thread-the-Needle Stretch | |
| Seated Upper Back Stretch | |
| Lower Back & Hips | Piriformis Stretch |
| Seated Spinal Twist | |
| Happy Baby Pose | |
| Cobra Stretch (Lumbar Extension) | |
| Knee-to-Chest Stretch | |
| Figure-Four Stretch | |
| Hips & Legs | Hip Flexor Stretch (Lunge Stretch) |
| Pigeon Pose | |
| Butterfly Stretch | |
| Frog Stretch | |
| Adductor Stretch | |
| Standing Hamstring Stretch | |
| Seated Hamstring Stretch | |
| Quadriceps Stretch | |
| Seated Forward Fold | |
| Calf Stretch (Wall Stretch) | |
| Standing IT Band Stretch | |
| Inner Thigh Stretch | |
| Ankles & Feet | Toe Extension Stretch |
| Ankle Circles | |
| Plantar Fascia Stretch | |
| Standing Tibialis Anterior Stretch |
How to Make Stretching Part of Your Daily Routine
Many people struggle to maintain a stretching habit because they think they need to dedicate a large chunk of time to it. The truth is, even a few minutes of stretching each day can make a big difference.
Here’s how you can incorporate stretching into your routine:
1. Start Your Day with a Few Gentle Stretches
Stretching in the morning can loosen up stiff muscles and prepare your body for the day. Try simple movements like the cat-cow stretch or child’s pose to wake up your spine.
2. Take Stretching Breaks at Work
If you sit for long hours, try to take a 2-minute stretch break every hour. Doing a quick neck stretch or a chest-opening stretch can help prevent tension from building up.
3. Use Stretching to Wind Down Before Bed
Evening stretching can help relax your body and improve sleep quality. Hip stretches and spinal twists are great for easing tension before bedtime.
4. Combine Stretching with Chiropractic Care
Stretching works best when combined with other treatments like chiropractic adjustments, massage therapy, and posture correction exercises. If you have chronic pain or stiffness, a personalised plan can help you get the best results.
Final Thoughts
Stretching is a simple yet powerful tool to relieve pain, improve mobility, and prevent stiffness. Whether you’re dealing with back pain, a tight neck, or sore legs, the right stretches—done consistently—can make a big difference.
If you’re unsure which stretches are right for you, or if you have ongoing pain that’s not improving, chiropractic care can help. At Flynn Chiro – Melbourne CBD & Prahran, I provide personalised treatment plans to help you move better and feel your best.
👉 Book an appointment today to start your journey towards pain-free movement!
Flynn Pettersson
I am committed to providing exceptional chiropractic care in Melbourne, focused on your health and well-being.
Flynn Pettersson
I am committed to providing exceptional chiropractic care in Melbourne, focused on your health and well-being.
