With age, turning to look behind you, leaning to one side or stretching a calf on the stairs gets a little stiffer. The NHS sets out four flexibility exercises to do at home at least twice a week. Neck rotations and neck stretches are held 5 seconds, 3 times, sideways bends 2 seconds, 3 times, and calf stretches 3 on each side. We set out the original and sketched a week that combines them with strength and balance work.
1. At least twice a week, alongside other routines. The NHS says to do these at least twice a week and combine them with the other routines in the series (sitting, balance, strength).
2. Four moves. Neck rotation (5 seconds × 3 each side), neck stretch (5 seconds × 3 each side), sideways bend (2 seconds × 3 each side), calf stretch (3 each side).
3. Build up slowly. “Build up slowly and aim to gradually increase the repetitions of each exercise over time,” moving only as far as is comfortable.
Before you start — what the NHS says
- Do not worry if you have not exercised for a while — the moves are gentle and easy to follow.
- Loose, comfortable clothing and some water to hand.
- Start slowly and gradually increase the repetitions.
The four moves — NHS original
1. Neck rotation — neck mobility
- Sit upright with shoulders down, looking straight ahead.
- Slowly turn your head towards your left shoulder as far as is comfortable, hold for 5 seconds and return.
- Repeat on the right. 3 rotations on each side.
2. Neck stretch — tight neck muscles
- Sitting upright and looking ahead, hold your left shoulder down with your right hand.
- Slowly tilt your head to the right while holding the shoulder down.
- Repeat on the other side. Hold 5 seconds, 3 times each side.
3. Sideways bend — the side of the lower back
- Stand with feet hip-width apart and arms by your sides.
- Slide your left arm down your side as far as is comfortable; you should feel a stretch on the opposite hip.
- Repeat with the right arm. Hold 2 seconds, 3 each side.
4. Calf stretch
- Place both hands on a wall. Bend the right leg and step the left leg back at least a foot’s distance, keeping it straight, both feet flat.
- Stretch the left calf by keeping the left leg straight and the left heel on the floor.
- Switch legs. 3 on each side.
The NHS gives no hold time for the calf stretch. The steps above are our paraphrase of the original.
How long it takes — our arithmetic
| Move | NHS prescription | Total hold |
|---|---|---|
| Neck rotation | 5 s × 3 per side × both sides | 30 s |
| Neck stretch | 5 s × 3 per side × both sides | 30 s |
| Sideways bend | 2 s × 3 per side × both sides | 12 s |
| Calf stretch | 3 per side × both sides | Not given |
Adding only the holds, the three timed moves come to 72 seconds. Movement between and rests are not counted — the point is that it is short, which is why the NHS asks you to build up repetitions.
A week with strength and balance — our example
| Days | Exercise | Basis |
|---|---|---|
| Mon · Thu | Strength exercises + the four flexibility moves | Strength twice a week, flexibility at least twice (NHS) |
| Tue · Fri · Sun | Balance exercises | Balance on 3 or more days (WHO) |
| Wed · Sat | Walking or other aerobic activity | 150 minutes moderate a week (WHO) |
The day plan is our example. Order and days are not fixed by any guideline; adjust to how you feel.
Checklist
- ☐ Comfortable clothes, water, a wall and a chair
- ☐ Neck moves seated, only as far as is comfortable
- ☐ At least twice a week — attaching them to strength days helps you remember
- ☐ Add repetitions bit by bit as it gets easier
Questions that remain
Can I do them if something hurts?
The NHS limits each move to “as far as is comfortable.” If you have pain or a neck or back condition, talk to a doctor before starting.
How is this different from the forward-head stretch?
Posture-focused moves are in our forward-head posture stretch article. This one only covers the NHS flexibility series.
Sources
- NHS — Flexibility exercises (reviewed 20 November 2023, next review 20 November 2026, checked 1 October 2026). At least twice a week; steps, holds (5, 5 and 2 seconds) and repetitions (3 per side) for the four moves.
- WHO — Physical activity (Be Healthy). For 65+: strength on 2+ days, balance on 3 or more days, 150 minutes moderate a week.
- Our own working. Hold totals (30, 30 and 12 seconds; 72 seconds) and the weekly layout are ours.
Where to check further
- Strength — strength exercises for older adults.
- Balance — balance exercises for older adults.
Written on 1 October 2026. The moves are from the NHS; the time totals and weekly layout are ours.
