Best Way to Do Stretching and Bending Exercise in the Bathroom

Find new uses for your bath towels and bathroom surfaces and combine your morning ablutions with this balanced sequence of bending and stretching exercises which improve circulation, release morning stiffness and mentally prepare you for the day.

Shoulder release

This is particularly good for easing stiff shoulders, for upper-back problems and for improving posture.

Bending Exercise Best Way to Do Stretching and Bending Exercise in the Bathroom


  • Holding a towel in your right hand, extend your right arm straight upwards, then bend at the elbow and bring your hand to the centre of your upper back.
  • Extend the left arm horizontally to the side, then stretch it down, bend at the elbow and reach up with your hand. Catch the towel as close to your right hand as you can manage, and hold for 30 seconds.
  • Repeat on the other side.

Focus points

  •  Keep your chest lifted and your tailbone in.
  •  Stretch your elbows vertically away from one another.
  •  Work towards reducing the distance between your hands. If you can catch your fingers together, or even your wrists, you can dispense with the towel.

Chest opener

As the name suggests, this opens your chest, relieves stiffness in your shoulders and upper back, and improves your posture, particularly if you spend a lot of time in front of a screen. Practised regularly, it will improve your whole breathing pattern and lift your mood.


  • Hold the towel in both hands, approximately two shoulder widths apart, and keeping your arms straight, breathe in and take your arms up above your head, keeping the towel stretched.
  • Breathe out and take the towel over your head and round to the back.
  • Breathe in and lift the towel back up.
  • Breathing out, lower the arms over to the front so that you have made a full circle.
  • Repeat up to five times.

Focus points

  •  Make the movement soft, slow and fluid.
  •  Keep your chest lifted, your shoulders down and your tailbone in.
  •  If you do not feel the stretch, bring your hands closer together.

Right-angle bend

This stretches the arms and shoulders, relieves stiffness in the back, and stretches the legs.


  • Place your hands on the edge of a support at roughly hip level, such as a basin, shoulder width apart.
  • Walk back until your arms are straight, your back extended and your legs vertical.
  • Move your hips back away from your hands.
Bending Exercise 1 Best Way to Do Stretching and Bending Exercise in the Bathroom
  • Pressing your weight down into your heels, pull up your thighs and knees.
  • Stretch forward into your fingertips, extending the full length of your back. Hold for 5-8 seconds.

Focus points

  •  Keep your hands in line with the rest of your arms, don’t allow the wrists to drop.
  •  Draw your abdomen towards your back.
  •  Keep your head in line with your arms, so the crown of your head is moving towards your hands.

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