October is National Physical Therapy Month, a time to highlight the important role physical therapy plays in keeping people active, healthy, and independent. At Bodyworks Physical Therapy in Fargo, we know that movement is medicine and sometimes, even small steps like adding a stretch to your day can make a big difference.
To celebrate National PT Month, we are sharing a five-week stretch series. These stretches are simple, require little to no equipment, and target common problem areas that often feel tight from sitting, working, or exercising. Whether you’re at your desk, at home, or on the go, these moves are quick ways to support flexibility, reduce stiffness, and boost circulation.
Here is your guide to the stretches we’ll be spotlighting each week:
Hamstring Stretch (Week 1)
Tight hamstrings are common if you spend a lot of time sitting. Over time, stiffness in the back of your thighs can contribute to lower back pain and reduced mobility.
How to do it:
- Sit on the edge of a chair or on the floor with one leg stretched straight in front of you.
- Keep your back tall and hinge gently forward at your hips.
- You should feel the stretch along the back of your thigh.
- Hold for 20-30 seconds, then switch sides.
This stretch helps improve flexibility, supports proper posture, and relieves tension in the lower back.
Upper Trapezius Stretch (Week 2)
Neck and shoulder tightness are among the most common complaints we see, especially in people who work at a desk. This stretch helps release tension that builds from hunching over a computer or phone.
How to do it:
- Sit or stand with your spine tall.
- Gently tilt your head toward one shoulder, as if bringing your ear closer to it.
- Hold the stretch for 20-30 seconds, then switch sides.
Regularly stretching the upper trapezius can ease stiffness and even help reduce headaches caused by muscle tension.
Hip Flexor Stretch (Week 3)
If you sit for long hours, your hip flexors can tighten, which affects posture and may contribute to lower back discomfort. Opening up the front of your hips can make standing and walking feel easier.
How to do it:
- Step one foot forward into a lunge position.
- Keep your check upright and press your hips gently forward.
- You should feel the stretch at the front of your back thigh/hip.
- Hold for 20-30 seconds per side.
This stretch promotes hip mobility and can reduce stress on the lower back.
Calf Stretch (Week 4)
Calves work hard every day, from walking and climbing stairs to keeping you balanced. Tight calves can lead to foot pain, knee issues, and even limit ankle mobility.
How to do it:
- Stand facing a wall with your hands resting against it.
- Step one foot back, keeping your heel pressed into the ground and knee straight.
- Lean forward slightly until you feel the stretch in your calf.
- Hold for 20-30 seconds, then switch sides.
Stretching your calves regularly can improve mobility and help prevent strains or discomfort during activity.
Pec Stretch (Week 5)
Hunched posture from sitting or looking down at devices can cause chest muscles to tighten, pulling the shoulders forward. This stretch opens up the chest and encourages better alignment.
How to do it:
- Stand in a doorway.
- Place your forearm or hand against the doorframe.
- Gently lean your chest forward until you feel the stretch across your chest and shoulder.
- Hold for 20-30 seconds per side.
This stretch supports improved posture and helps relieve tension in the shoulders and upper back. See photo of Zach below for reference:
Why Stretching Matters
While stretching is simple, it provides powerful benefits when done consistently. Even just a few minutes a day can:
- Improve flexibility and range of motion
- Reduce stiffness from sitting or repetitive movements
- Enhance circulation and energy levels
- Support overall joint and muscle health
Stretching also pairs well with physical therapy. For many of our patients, targeted stretches are part of a larger plan that includes strengthening, mobility training, and hands-on care to relieve pain and restore function.
Celebrate National PT Month with Movement
This October, we encourage you to make stretching a part of your daily routine. If pain, stiffness, or limited mobility are holding you back, the team at Bodyworks Physical Therapy in Fargo is here to help. From orthopedic care to balance training and specialized therapies, we create personalized treatment plans that keep you moving safely and comfortably.
Ready to feel your best? Request an appointment today and let’s keep you active this fall and beyond!