Flexibility Exercise: Level 1

Vasculitis Society — Seated Stretches for Beginners

Level 1

Medical Disclaimer: Always consult your rheumatologist or healthcare provider before starting this exercise. This guide is for general information only and does not replace personalised medical advice. Stop stretching immediately if you experience pain, dizziness, or breathlessness — flexibility work should never feel sharp.

About This Exercise

Level 1 is the gentlest of our three flexibility exercises. Every stretch is performed seated in a sturdy chair, making it suitable for patients managing fatigue, recovering from a flare, or new to stretching altogether. Aim for 4–5 sessions per week. Hold each stretch only as long as it feels comfortable — never force a position.

Warm-Up — 3–5 Minutes

Seated Breathing

Sit upright, feet flat. Inhale for 4 counts through the nose, exhale for 6 through the mouth. Settles the nervous system before stretching.

2 min • 8–10 breaths

Shoulder Shrugs

Lift both shoulders toward your ears, hold 2 seconds, drop. Loosens the upper traps and primes the shoulder girdle.

2 sets × 10 reps • Slow, gentle

Main Stretches — 12–15 Minutes

Shoulder & Back Stretch

Reach one arm across your chest, support it with the other elbow. Hold 20 seconds, switch sides. Releases the rear shoulder.

2 reps each side • Hold 20 sec

Seated Chest Stretch

Clasp hands behind your lower back, gently draw the shoulder blades together. Opens the chest and counters slumped posture.

2 reps • Hold 20 sec

Upper Back Stretch

Interlace fingers and reach forward, rounding the upper back. Imagine pushing the area between the shoulder blades away from you.

2 reps • Hold 20 sec

Overhead Side Stretch

Reach one arm overhead and lean gently to the opposite side. Stretches the lats and the side of the torso.

2 reps each side • Hold 20 sec

Seated Side Stretch

Place one hand on the chair seat, reach the other arm up and over. Lengthens the obliques and opens the rib cage.

2 reps each side • Hold 20 sec

Seated Spine Twist

Sit tall, place one hand on the opposite knee, gently rotate the upper body. Mobilises the thoracic spine.

2 reps each side • Hold 15 sec

Seated Hamstring Stretch

Extend one leg, heel on the floor, lean forward gently from the hips. Keep the back long. Targets the back of the thigh.

2 reps each side • Hold 25 sec

Cool-Down — 3–4 Minutes

Towel-Assisted Stretch

Hold a towel in both hands and guide it gently overhead and behind. The towel takes the load off stiff shoulders.

2 reps • Hold 20 sec

Median Nerve Glide

Extend one arm to the side, palm up, gently tilt the head away. Soothes nerve tension along the arm — stop if you feel tingling.

5 reps each side • Slow tempo

Sample Weekly Schedule

Day	Activity	Duration	Notes
Monday	Full Level 1 routine	20 min	Morning works well, before stiffness sets in
Tuesday	Upper-body stretches only	10 min	Shoulders, chest, back
Wednesday	Rest	—	Light walking is fine
Thursday	Full Level 1 routine	20 min	Hold stretches a touch longer if comfortable
Friday	Spine & hamstring focus	10 min	Twists, hamstring, side stretch
Saturday	Full Level 1 routine	20 min	Add an extra round of breathing
Sunday	Rest	—	Full recovery day

Tips for Success

Stretch only to a feeling of mild tension — never pain. If a stretch is uncomfortable, ease back until it feels manageable.
Breathe through every stretch. Holding your breath tightens the muscles you are trying to release.
If your hands or feet feel cold or numb during a session, pause and move gently — circulation matters as much as flexibility.
Once you can complete the full Level 1 routine four times a week without fatigue, ask your doctor about progressing to Level 2 (standing stretches).

← Back to Exercise Level 2: Standing Stretches →