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  • Writer's pictureBankstown Physiotherapy

The Top Stretches for Increased Flexibility and Optimal Health in 2023

Stretching is an important component of any fitness routine, as it can help improve flexibility, reduce muscle imbalances, and prevent injuries. If one of your goals for 2023 is to improve your overall flexibility and mobility, incorporating these stretches into your routine can help you achieve your goals:


Downward facing dog

This stretch targets the back, shoulders, and legs. To do the downward facing dog, start in a plank position with your hands shoulder-width apart. Lift your hips and press your heels towards the ground. Hold the stretch for 30 seconds to 1 minute, focusing on deep, slow breaths.



Pigeon pose

This stretch targets the hips, thighs, and lower back. To do the pigeon pose, start in a plank position and bring one knee forward, placing it near your opposite wrist. Lower your hips towards the ground and hold the stretch for 30 seconds to 1 minute on each side.



Seated forward bend

This stretch targets the hamstrings, lower back, and shoulders. To do the seated forward bend, sit with your legs extended in front of you and reach for your toes. If you can't touch your toes, use a towel or strap to help you reach further. Hold the stretch for 30 seconds to 1 minute, focusing on deep, slow breaths.


Chest stretch

This stretch targets the chest and shoulders. To do the chest stretch, stand in a doorway and place your hands on either side of the doorway at shoulder height. Step forward until you feel a stretch in your chest. Hold the stretch for 30 seconds to 1 minute, focusing on deep, slow breaths.



Quadriceps stretch

This stretch targets the quadriceps. To do the quadriceps stretch, stand with one hand on a wall for balance. Bend one leg and grab your ankle with the opposite hand, pulling it towards your glutes. Hold the stretch for 30 seconds to 1 minute on each side.


Remember to start slowly and gradually increase the intensity of your stretches as you get more flexible. It's also important to listen to your body and take breaks when needed. By incorporating these stretches into your routine, you can work towards becoming the best version of yourself and achieving your fitness goals in 2023.


Experiencing pain or discomfort? Our Physiotherapists are ready to answer any questions and provide an assessment. Call us at (02) 9793 3119 or




Written By: Bassam Saleem

Bankstown Physiotherapy & Sports Injury Centre



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