The NHS describes flexibility exercises as gentle, at-home routines to improve mobility, suitable for people who have not exercised for a while. This page summarises that guidance. It is general information, not medical advice; check with a doctor first if you have an injury or health condition.
Examples from the NHS
- Neck rotation: turn your head toward each shoulder and hold briefly.
- Neck stretch: tilt your head sideways while holding the opposite shoulder down.
- Sideways bend: slide one arm down your side to stretch the opposite hip.
- Calf stretch: stand facing a wall with one leg back and the heel down.
How often
The NHS suggests at least twice a week, combined with its sitting, balance and strength routines, gradually increasing repetitions over time. Most exercises call for 3 repetitions per side.
Stretching safely
- Wear loose, comfortable clothing and keep water nearby.
- Build up slowly rather than pushing hard on day one.
- Stretch only as far as is comfortable.
- Use a wall for support during the calf stretch.
