Flexibility Exercise: Level 3

Vasculitis Society — Floor & Yoga-Based Stretches

Level 3

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 3 is the deepest of our flexibility exercises, drawing on yoga and floor-based mobility work. It is intended for vasculitis patients in stable remission who have completed Levels 1 and 2 comfortably and have been cleared by their doctor. Use a non-slip mat. Sessions take 30–40 minutes, 4 times a week. If any pose causes joint pain or breathlessness, regress to Level 2.

Warm-Up — 5–7 Minutes

Floor Deep Breathing

Lie on your back, knees bent. Place one hand on the belly, one on the chest. Slow diaphragmatic breaths grounding you for the session.

2 min • 8 breaths

Cat-Cow Flow

On hands and knees, alternately arch and round the spine, syncing with the breath. Mobilises the entire spinal column.

8 reps • Slow tempo

Main Stretches — 22–28 Minutes

Cobra Pose

Lie face-down, hands under shoulders. Gently lift the chest using the back muscles first, arms supporting only as needed.

3 reps • Hold 15 sec

Downward-Facing Dog

From hands and knees, push the hips up and back into an inverted V. Bend the knees as much as needed — straight legs are not the goal.

3 reps • Hold 20 sec

Open Book

Lie on your side, knees bent, arms stacked. Slowly open the top arm across to the floor, eyes following the hand. Mobilises the thoracic spine.

8 reps each side • Slow

Pigeon Pose

From all fours, bring one shin forward across the mat, extend the other leg back. Sit on a folded blanket if the hips do not reach the floor.

2 reps each side • Hold 30 sec

Runner's Lunge

Step one foot forward between the hands, drop the back knee softly. Sinks the front of the back hip — essential for desk-bound bodies.

2 reps each side • Hold 25 sec

Side Lunge Stretch

Stand wide, sink the weight into one bent knee while the other leg extends straight. Stretches the inner thigh and groin.

2 reps each side • Hold 25 sec

Cool-Down — 5–7 Minutes

Seated Forward Bend

Sit with legs extended, hinge forward from the hips with a long spine. Reach toward the shins, ankles, or feet — wherever feels right.

2 reps • Hold 30 sec

Child's Pose

Knees wide, big toes touching, sit back on the heels and rest the forehead on the mat. The body's natural reset position.

2 reps • Hold 45 sec

Sample Weekly Schedule

Day	Activity	Duration	Notes
Monday	Full Level 3 routine	35 min	Best after a short walk to warm up
Tuesday	Spinal mobility focus	20 min	Cat-cow, open book, cobra, child's pose
Wednesday	Active rest	—	Easy walk only
Thursday	Full Level 3 routine	40 min	Deepen poses gradually, never forced
Friday	Hip-opening focus	20 min	Pigeon, runner's lunge, side lunge
Saturday	Full Level 3 routine	40 min	Hold cool-down poses extra long
Sunday	Rest	—	Full recovery — no structured stretching

Tips for Success

Use props without hesitation — folded blankets, yoga blocks, or cushions let you reach a stretch's shape without forcing depth.
Joint discomfort in the wrists, knees, or ankles is a signal to back off, not push through. Move to padded surfaces or skip the pose.
If you experience a flare or new symptoms, return to Level 1 (seated stretches) and rebuild gradually — do not jump back into Level 3.
Working with a yoga therapist or physiotherapist trained in inflammatory conditions can make this exercise dramatically safer and more effective.

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