Flexibility (video)

Flexibility exercises, also known as stretches or range-of-motion (ROM) exercises, lengthen muscles and tendons. They improve or maintain the flexibility of joints and muscles. We naturally lose joint and muscle flexibility as we get older, but cancer treatments can also have an impact. Regular stretching helps to overcome stiffness and can delay any loss of flexibility.

This section includes some simple flexibility exercises that can be done at home. You could also join an exercise class that focuses on stretching, such as a yoga class. 

Learn about and watch videos on:

• Shoulder stretch
• Triceps stretch
• Pectoral and biceps stretch
• Quadriceps stretch
• Calf stretch
• Hamstrings stretch
• Lower back stretch

How much?

Try to do flexibility exercises 3–4 times a week. Include stretches for arm, leg and torso (core) flexibility. In each session, you might do 1–3 sets of 4–6 different stretches. Any stretching you do is better than none.

Tips for stretching

• Warm up your muscles first. Aim to stretch during the cool-down phase.
• Keep breathing normally. Do not hold your breath.
• Maintain good posture, and stretch slowly and steadily. Do not bounce.
• Stretch to the point of mild discomfort, but not till it hurts.

Shoulder stretch

Muscle group: Shoulders

1. Stand with your feet about hip width apart.
2. Pull one arm across your chest. Keep your elbow just below your shoulder-line. Hold the stretch for 15–30 seconds.
3. Return to the starting position. Repeat the stretch on the other side.

Triceps stretch

Muscle group: Triceps (back of arms)

1. Lift one arm and bend your elbow with your forearm down your back.
2. Using the elbow as a lever, use your other arm to gently push the arm down your back. Hold the stretch for 15–30 seconds.
3. Return to the starting position. Repeat the triceps stretch on the other side.

Pectoral and biceps stretch

Muscle group: Pectoral (chest) and biceps (upper arm)

1. Stand near a wall or a pole. Raise one arm out to the side so it is parallel to the floor, and hold the wall or pole with your hand.
2. Without moving your feet, partially turn your body away from the arm that is holding the wall/pole. Hold the stretch for 15–30 seconds.
3. Return to the starting position. Repeat the stretch on the other side.

Quadriceps stretch

Muscle group: Quadriceps (front of thigh)

1. Stand on one leg, with a wall or chair for support if necessary.
2. Hold your foot with your hand and pull the leg towards your buttocks by the ankle. Make sure you keep your torso straight. Hold the stretch for 15–30 seconds.
3. Return to the starting position. Repeat the stretch on the other side.

⇓ For a challenge, put your hands on your head as you balance and/or close your eyes.

Calf stretch

Muscle group: Calves (back of lower leg)

1. Stand facing a wall with your arms straight and hands flat against the wall. Step one of your feet straight back, placing the heel flat on the floor.
2. Lean forward against the wall and partially bend your front leg. Keep your back leg (stretching leg) completely extended and your foot flat on the floor – move the foot backwards until you feel the stretch. Hold for 15–30 seconds.
3. Repeat the stretch on the other side.

Hamstrings stretch

Muscle group: Hamstrings (back of thighs)
Equipment: Step or box

1. Sit on a chair with one leg bent at the knee and the other leg stretched, toes pointing upwards.
2. Lean forward from the hips, pushing your chest towards your knee. Keep your back straight. Hold for 15–30 seconds.
3. Repeat the stretch on the other side.

⇑ For more of a stretch, stand and place the foot of one leg on a step (about 30 cm high), toes pointing upwards. You may want to do this near a wall in case you need to steady yourself.  

Lower back stretch

Muscle group: Lower back
Equipment: Chair or bench

1. Sit on a chair or bench. Keep your feet on the ground and your knees partly bent.
2. Curl your torso forward and hold the stretch for 15–30 seconds.
3. Slowly sit back up and pause, then repeat the stretch.