Exercise – June 2026: Flexibility for Heart Health — A Hip Stretching Programme to Improve Comfort, Walking and Lower-Back Stiffness
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- 8 min read
Author: Jamie Pickett, Clinical Exercise Physiologist, Health Facilitator, & Founder of My Movement Medicine.
Length: minute read
Category: Exercise, Heart Health, Cardiac Rehabilitation
Introduction
Stiff hips can make everyday movement feel harder than it needs to.
Walking, climbing stairs, getting out of a chair and completing strength exercises all require movement through the hips. When this area feels tight, the lower back and knees may compensate.
For people attending Phase 4 cardiac rehabilitation in London or exercising independently, flexibility work can complement cardiovascular, strength and balance training. It is not a replacement for these activities, but it can make movement feel more comfortable and manageable.
This guide includes a simple hip stretching programme that can be completed at home without getting onto the floor.
“Movement is a medicine for creating change in a person’s physical, emotional and mental states.” — Carol Welch
What flexibility means
Flexibility describes the ability of a muscle and surrounding tissues to move through an available range.
Mobility is slightly different. It involves controlling movement through that range using your muscles, joints and nervous system.
Stretching can improve flexibility when practised consistently. However, the aim is not to become as flexible as possible. The aim is to maintain enough movement to complete daily activities safely and comfortably.
What this means for you
A useful flexibility routine should:
target areas that genuinely feel restricted
use stable and comfortable positions
produce mild tension rather than pain
avoid breath-holding and straining
be repeated consistently
support your wider exercise programme
Can stretching improve heart health?
Stretching does not provide the same cardiovascular benefits as brisk walking, cycling or structured aerobic exercise.
It should not replace your weekly cardiovascular or strength training.
However, flexibility training may still support heart health indirectly. Moving more comfortably can make walking, exercising and completing everyday tasks easier. This may help people remain active and independent.
Some research has also found improvements in vascular function following regular passive stretching.
This is promising, but more research is needed before stretching should be considered a direct treatment for cardiovascular disease.
The strongest reason to stretch is simple: it can improve range of movement and make physical activity feel more comfortable.
Why focus on the hips?
The hips connect the upper and lower body. They are involved in:
walking and climbing stairs
standing up from a chair
squatting and lunging
balance and changing direction
maintaining an upright posture
lifting objects safely
Long periods of sitting can leave the muscles around the hips feeling stiff. Reduced movement after an illness, hospital stay or cardiac event can also contribute.
Hip stretching may help relieve the feeling of tightness, but persistent or severe pain should be assessed rather than repeatedly stretched.
Before starting
Choose a stable chair or worktop for support.
Wear comfortable clothing and move slowly into each position. You should feel mild to moderate tension, not sharp pain.
Continue breathing normally throughout every stretch.
If you have a heart condition, keep the effort light at approximately Borg RPE 6–20 level 9–11. Stretching should feel comfortable and controlled.
Stop and seek appropriate advice if you experience:
chest pain or pressure
dizziness or feeling faint
unusual breathlessness
palpitations accompanied by feeling unwell
sharp or worsening joint pain
numbness, tingling or pain travelling down the leg
How long should you hold a stretch?
A practical starting point is:
hold each stretch for 15–30 seconds
repeat 2–4 times
complete the routine on 2–3 days each week
stretch both sides where appropriate
Flexibility can be practised more frequently if it feels comfortable.
Avoid bouncing. Move gradually until you feel gentle tension, maintain the position and continue breathing.
“Take care of your body. It’s the only place you have to live.” — Jim Rohn
The hip flexibility programme
Complete a short warm-up before beginning. This could include three to five minutes of gentle walking, marching, heel digs and shoulder movements. Download the file below to get started (video demonstrations links included).
1. Standing hip-flexor stretch
The hip flexors sit at the front of the hip and may feel tight after prolonged sitting.
How to perform it:
Stand beside a stable chair or worktop.
Step one foot backwards.
Keep both feet pointing forwards.
Maintain an upright chest.
Gently tuck the pelvis underneath you.
Move your weight forward slightly until you feel a stretch at the front of the rear hip.
Hold for 15–30 seconds, then change sides.
Quick cue: Keep your body tall rather than arching the lower back.
Everyday benefit: Supports an upright walking position and hip extension.
2. Supported hamstring stretch
The hamstrings run along the back of the thigh.
How to perform it:
Stand behind a chair and hold it for support.
Place one heel slightly in front of you.
Keep that knee soft rather than locked.
Push your hips backwards.
Lean forward slightly from the hips while keeping your back long.
Hold for 15–30 seconds, then change sides.
Quick cue: Think “hips backwards” rather than trying to touch your toes.
Everyday benefit: May improve comfort when walking, bending and completing deadlift-style movements.
3. Standing inner-thigh stretch
This movement targets the muscles on the inside of the thigh.
How to perform it:
Stand with your feet wider than hip-width apart.
Hold a chair or worktop if needed.
Bend one knee and shift your weight towards that side.
Keep the opposite leg comfortably straight.
Keep both feet in contact with the floor.
Hold for 15–30 seconds, then change sides.
Quick cue: Sit your hips back gently and keep the bent knee pointing towards the toes.
Everyday benefit: Supports side-stepping, balance and changing direction.
4. Standing glute stretch
This stretch targets the buttock and outer-hip muscles.
How to perform it:
Stand behind a stable chair.
Place one ankle across the opposite thigh, if comfortable.
Hold the chair and bend the supporting knee slightly.
Push your hips backwards.
Keep your chest lifted.
If this position is not comfortable, perform the stretch while seated in a firm chair.
Hold for 15–30 seconds, then change sides.
Quick cue: Keep your back long and let the movement come from the hip.
Everyday benefit: May support squatting, balance and comfortable hip rotation.
5. Standing quadriceps stretch
The quadriceps are located at the front of the thigh.
How to perform it:
Stand beside a stable support.
Bend one knee and bring the heel towards your bottom.
Hold the ankle or trouser leg if comfortable.
Keep both knees close together.
Gently tuck the pelvis underneath you.
A standing knee bend without holding the ankle is a suitable alternative.
Hold for 15–30 seconds, then change sides.
Quick cue: Keep your knees close and avoid arching your back.
Everyday benefit: Supports walking, stair climbing and knee movement.
6. Supported calf stretch
The calf contributes to walking, balance and pushing through the foot.
How to perform it:
Face a wall or stable chair.
Step one foot backwards.
Keep the rear heel on the floor.
Keep the rear knee comfortably straight.
Bend the front knee and move forwards gently.
Hold for 15–30 seconds, then change sides.
Repeat with the rear knee slightly bent to target the deeper calf muscles.
Quick cue: Keep the rear foot pointing forwards and the heel heavy.
Everyday benefit: Supports walking, ankle movement and stair climbing.
A simple 10-minute routine
Try the following sequence:
Gentle march — 2 minutes
Standing hip-flexor stretch — 30 seconds each side
Hamstring stretch — 30 seconds each side
Inner-thigh stretch — 30 seconds each side
Glute stretch — 30 seconds each side
Quadriceps stretch — 30 seconds each side
Calf stretch — 30 seconds each side
Gentle walking and relaxed breathing — 1 minute
Repeat particularly tight areas once more if time allows.
Common stretching mistakes
Pushing into pain
A stronger stretch is not necessarily more effective. Mild tension is enough.
Holding your breath
Breath-holding can increase blood pressure temporarily. Keep breathing throughout each position.
Bouncing
Fast, bouncing movements make the stretch harder to control. Move slowly and steadily.
Stretching without warming up
Stretching is often more comfortable after a few minutes of gentle movement.
Expecting stretching to solve every pain
Stiffness may respond to movement, but persistent pain can have many causes. Strength, sleep, activity levels, stress and an appropriate clinical assessment may also matter.
Only stretching
Flexibility works best alongside cardiovascular exercise, strength training and balance work.
When is the best time to stretch?
Longer static stretches are usually best:
after exercise
following a walk
during a separate mobility session
after several minutes of gentle movement
Before a main exercise session, use a dynamic warm-up with controlled movements rather than relying only on long, still stretches.
“Success is the sum of small efforts, repeated day in and day out.” — Robert Collier
Short-term SMART challenge: seven-day flexibility starter
Specific: Complete the 10-minute hip flexibility routine.
Measurable: Finish three routines.
Achievable: Use stable, standing or seated positions.
Relevant: Supports comfortable walking and everyday movement.
Time-bound: Complete all three routines within seven days.
Long-term SMART challenge: four-week mobility habit
Specific: Complete at least ten minutes of flexibility work three times per week.
Measurable: Record 12 sessions.
Achievable: Complete the routine after walking or another exercise session.
Relevant: Builds flexibility through regular practice rather than occasional intense stretching.
Time-bound: Continue for four weeks, then review how walking and everyday movement feel.
How My Movement Medicine can help
My Movement Medicine offers structured, adaptable exercise for people improving their heart health or continuing after cardiac rehabilitation.
Our face-to-face sessions in Hampstead and live online sessions combine cardiovascular exercise, strength, balance and flexibility. Longer warm-ups and cool-downs, Borg RPE 6–20 and the talk test help you exercise at an appropriate level.
You can start with a trial session and build from there:
View subscriptions and session plans
Explore MMM Momentum for additional habit support
Frequently asked questions
Can I stretch every day?
Yes, gentle flexibility work can usually be completed daily if it does not cause pain or aggravate symptoms.
Should stretching hurt?
No. You should feel gentle or moderate tension. Sharp, burning or worsening pain is a reason to stop.
Can stretching replace my warm-up?
No. A cardiac rehabilitation warm-up should gradually increase movement, heart rate and circulation. Static stretching may form one part of it but should not be the entire warm-up.
Will stretching cure lower-back pain?
Not necessarily. It may reduce feelings of stiffness for some people, but back pain can have several causes. Seek professional advice if pain is severe, persistent, worsening or accompanied by neurological symptoms.
Is flexibility enough for heart health?
No. Continue working towards an appropriate combination of aerobic exercise, strength, balance and reduced sitting time.
Recommended books
Built to Move — Kelly Starrett and Juliet Starrett
Practical ways to maintain movement and physical function in everyday life.
Move! — Caroline Williams
An accessible exploration of how movement affects physical and mental health.
Summary
Flexibility is one part of a complete exercise programme.
A short hip routine may improve range of movement and help walking, strength exercises and everyday activities feel more comfortable. Warm up first, stretch gently, continue breathing and practise regularly.
You do not need a complicated routine. Ten controlled minutes, repeated consistently, is a useful place to begin.
References
American College of Sports Medicine. ACSM’s Guidelines for Exercise Testing and Prescription. 12th edition. Wolters Kluwer; 2025.
Behm DG, Blazevich AJ, McHugh M, McKay AD. Acute effects of muscle stretching on physical performance, range of motion and injury incidence in healthy active individuals: a systematic review. Applied Physiology, Nutrition, and Metabolism. 2016;41(1):1–11.
Bisconti AV, Cè E, Longo S, et al. Evidence for improved systemic and local vascular function after long-term passive static stretching training of the musculoskeletal system. The Journal of Physiology. 2020;598(17):3645–3666.
World Health Organization. WHO Guidelines on Physical Activity and Sedentary Behaviour. 2020.
This health guide was written by Jamie Pickett, Clinical Exercise Physiologist, Health Facilitator, & Founder of My Movement Medicine.
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