At-Home Stretch Guide

Taking care of your body doesn’t stop when you leave the spa. These stretches are recommended by our team to help you maintain flexibility, reduce tension, and feel your best between visits. Hold each stretch for 20–30 seconds and breathe deeply throughout.

Click any stretch title or the listen button to hear guided audio instructions.

Low Back • Hips • Shoulders

Start on your hands and knees. Sit your hips back toward your heels while reaching your arms out in front of you along the floor. Let your forehead rest gently on the ground. Allow your chest to sink toward the floor and breathe deeply into your back. This is a great resting stretch that gently opens the hips and releases tension throughout the spine.

Tip: If your knees are sensitive, place a folded towel behind them for cushioning.

Neck • Upper Cervical Spine

Sit or stand tall with your shoulders relaxed. Slowly tilt your head to one side, bringing your ear toward your shoulder until you feel a gentle stretch along the opposite side of your neck. Hold, then repeat on the other side. Keep your shoulders down and avoid shrugging.

Tip: For a deeper stretch, gently place your hand on top of your head and apply light pressure — never force it.

Upper Trapezius • Neck • Shoulders

Stand next to a wall and place the hand closest to the wall against it at about hip height. Slowly tilt your head away from the wall, bringing your opposite ear toward your shoulder. You should feel a stretch along the top of your shoulder and into your neck. The wall helps anchor your shoulder down for a deeper, more effective stretch.

Tip: Keep your posture upright and avoid rounding your back.

Upper Back • Thoracic Spine

Stand with your feet shoulder-width apart. Clasp your hands together in front of you and round your upper back, pushing your hands forward as if you’re hugging a large ball. Tuck your chin slightly and feel the stretch open up between your shoulder blades. This is especially helpful if you spend long hours sitting or working at a desk.

Tip: Breathe into the space between your shoulder blades to deepen the stretch.

Hamstrings • Lower Back

Stand with your feet together or hip-width apart. Slowly hinge forward at the hips, letting your arms hang toward the ground. Keep a slight bend in your knees to protect your lower back. Let gravity do the work — don’t bounce or force yourself down. You should feel a gentle pull along the back of your legs.

Tip: If you can’t reach the floor, rest your hands on your shins. Flexibility improves with consistency.

Front of Thigh

Stand tall and grab one foot behind you, pulling your heel gently toward your glute. Keep your knees close together and your standing leg slightly bent for balance. You should feel the stretch along the front of your thigh. Use a wall or chair for support if needed.

Tip: Keep your core engaged and avoid arching your lower back.

IT Band • Outer Thigh • Hip

Stand with your feet together. Cross one foot behind the other and lean your hips toward the side of the back foot. Reach the arm on the same side overhead to deepen the stretch along the outside of your hip and thigh. Hold, then switch sides.

Tip: This stretch should be gentle — the IT band responds best to consistent, moderate stretching.

IT Band • Outer Hip

Lie on your back with both legs extended. Cross one leg over the other and let it fall gently to the opposite side, keeping both shoulders on the ground. You should feel the stretch along the outer hip and thigh of the crossed leg. Use your hand to gently guide the knee toward the floor if comfortable.

Tip: Keep your opposite shoulder pressed into the ground to maximize the stretch.

Lower Back • Glutes

Lie on your back and bring one knee up toward your chest. Clasp your hands around your shin or behind your thigh and gently pull the knee closer. Keep your opposite leg extended flat on the ground or slightly bent for comfort. Hold, then switch sides. This stretch helps decompress the lower back.

Tip: For a deeper release, try bringing both knees to your chest at the same time.

Piriformis • Glutes • Sciatic Relief

Lie on your back with both knees bent. Cross one ankle over the opposite knee, creating a figure-four shape. Reach through and grab the back of the uncrossed thigh, gently pulling it toward your chest. You should feel a deep stretch in the glute and outer hip of the crossed leg. This is one of the best stretches for sciatic relief.

Tip: Keep your head and shoulders relaxed on the ground. If you can’t reach your thigh, use a towel looped around it.

Hip Flexors • Glutes • Piriformis

Start on your hands and knees. Bring one knee forward and place it behind your wrist, angling your shin across your body. Extend the opposite leg straight back behind you. Lower your hips toward the ground and keep your hips as square as possible. You can stay upright on your hands or fold forward over your front leg for a deeper stretch.

Tip: If this feels too intense, place a pillow or folded blanket under your hip for support.

These stretches are general wellness recommendations and are not a substitute for professional medical advice. If you experience pain during any stretch, stop and consult your healthcare provider. For personalized recommendations, ask about our wellness services during your next visit.