Flexibility Exercise: Level 2

Vasculitis Society — Standing Stretches

Level 2

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 2 builds on the seated foundation by moving into standing positions. It is intended for vasculitis patients who can stand and balance comfortably, who are stable in their condition, and who have completed Level 1 without difficulty. Sessions take 25–30 minutes, 4 times a week. Use a chair or wall for balance whenever you need it — there is no penalty for added support.

Warm-Up — 4–5 Minutes

Standing Deep Breathing

Stand tall, feet hip-width. Inhale through the nose as the arms sweep up, exhale as they lower. Centres focus and oxygenates the muscles.

2 min • 6–8 breaths

Standing Neck Circles

Drop the chin and slowly draw a half-circle from shoulder to shoulder. Reverses tightness from desk and seated work.

5 reps each direction • Slow

Main Stretches — 18–22 Minutes

Trapezius Stretch

Tilt the head to one side, place the same-side hand gently on the opposite ear. Releases the upper trap.

2 reps each side • Hold 20 sec

Levator Scapulae Stretch

Look down toward your armpit, gently guide with the same-side hand. Targets a common tension spot at the base of the neck.

2 reps each side • Hold 20 sec

Standing Chest Stretch

Place one forearm on a doorframe at shoulder height, step gently through. Opens the pectoral muscles.

2 reps each side • Hold 25 sec

Standing Lat Stretch

Reach both arms overhead, grasp one wrist and lean to the opposite side. Lengthens the latissimus along the side body.

2 reps each side • Hold 20 sec

Standing Overhead Reach

Interlace fingers and press the palms toward the ceiling. Improves shoulder mobility and decompresses the spine.

3 reps • Hold 15 sec

Thoracic Spine Rotation

Hands behind head, feet planted. Rotate the upper body left then right, keeping the hips facing forward. Restores rotation to the mid-back.

8 reps each side • Slow

Standing Hamstring Stretch

Place one heel on a low step, lean forward from the hips with a flat back. Hold a wall or chair for balance if needed.

2 reps each side • Hold 25 sec

Standing Quadriceps Stretch

Hold a wall, draw one heel toward your bottom. Keep the knees aligned. Stretches the front of the thigh.

2 reps each side • Hold 25 sec

Standing Hip Flexor Stretch

Step one foot back, bend the front knee, tuck the pelvis under. Targets the front of the hip — vital after long sitting.

2 reps each side • Hold 25 sec

Cool-Down — 4–5 Minutes

Kneeling Hip Flexor

Drop the back knee to a cushion, gently shift the hips forward. A deeper variation of the standing version — only if joints allow.

2 reps each side • Hold 30 sec

Standing Inner Thigh

Step wide, shift weight to one side, bend that knee. Stretches the adductors. Keep the back upright.

2 reps each side • Hold 25 sec

Sample Weekly Schedule

Day	Activity	Duration	Notes
Monday	Full Level 2 routine	30 min	Best after a short walk or warm shower
Tuesday	Upper body stretches	15 min	Neck, traps, chest, lats
Wednesday	Rest	—	Light walking is fine
Thursday	Full Level 2 routine	30 min	Hold each stretch a touch longer
Friday	Lower body stretches	15 min	Hamstring, quad, hip flexor, inner thigh
Saturday	Full Level 2 routine	35 min	Add one Level 1 seated stretch as bonus
Sunday	Rest	—	Full recovery day

Tips for Success

Use a wall, chair, or counter for balance whenever needed. Steady support lets you focus on the stretch rather than staying upright.
Warmth helps tissue release. A short walk, a warm shower, or a heat pack before stretching can make every position feel easier.
If a flare returns or fatigue spikes, drop back to Level 1 (seated) for two weeks before resuming Level 2.
Once you can complete the full Level 2 routine four times a week comfortably for a month, ask your doctor about Level 3 (floor & yoga-based stretches).

← Level 1: Seated Stretches Level 3: Floor & Yoga →