The 25 Best Beginner Stretches for Flexibility

Anyone who’s ever tried to get in shape knows that it takes more than just a good workout routine. In order to see real results, you also need to focus on your flexibility. And while there are plenty of stretches out there that can help improve your flexibility, not all of them are appropriate for beginners. That’s why we’ve put together a list of the 25 best beginner stretches for flexibility. These stretches are simple and easy to follow and will help you get started on the road to better flexibility. So whether you’re just getting started with fitness or you want to add some stretching into your current routine, these beginner stretches are a great place to start!

Beginner Stretches for Your Core

Your lower back, hips, and pelvis are all included in your core’s set of muscles. No matter what workouts you do, your core will be used to some extent. Here are five effective core exercises to help you build midsection strength and flexibility.

Cobra Pose

Cobra Pose is a simple yoga posture that anyone can perform. It may aid in the treatment of lower back discomfort and abdominal muscle development.

Begin by laying face down on the ground with your hands flat beside you and your feet hip-width apart.
Raise your chest off the ground and straighten your arms until you reach a comfortable posture.
Hold the position for 30 seconds to 1 minute, then gradually lower back down to the starting posture.

Cat-Cow Pose

Cat-Cow Pose targets your core muscles while stretching your neck, spine, and shoulders.

Begin in a tabletop position with your hands and knees on the ground while keeping your back neutral.
As you inhale, arch your back and tilt your head upwards to look at the ceiling.
While exhaling, arch your back and tuck your chin toward your chest.
Continue alternating between these two positions for 30 seconds to 1 minute.

Seated Side-Straddle Stretch

The seated side-straddle stretch opens up your abs and back. Extending your arms overhead helps part of the seated side-straddle magic happen. This activates and opens your chest, ribs, and shoulders.

Sit on the ground with your legs extended out to the sides.
Extend your body forward and place your hands on the ground in front of you.
Begin by bending your torso to one side while extending your arms as far as you can.
After holding this stretch for 30 seconds, repeat it on the other side.

Bridge Pose

Bridge Pose is the first back-bending posture that yoga novices learn. It opens up the spine, and as a result of consistent practice, it can help you develop a bendy, flexible core. This stretch also helps to open up your chest and shoulders.

Lie on your back with your knees bent and feet flat on the ground, arms at your sides with palms flat on the ground.
Press into your feet and lift your hips off the ground, extending your torso and thighs upward until you are in a bridge position.
Hold this pose for 30 seconds to 1 minute before slowly lowering yourself back down to the starting position.

Swiss Ball Ab Stretch

The benefits of stretching with a fitness ball are numerous, but the Swiss ball ab stretch is especially good for building flexibility in your core. Not to mention, it also lightly works your lower back muscles. Plus, this stretch is perfect for beginners.

Start by sitting on a Swiss ball with your feet flat on the ground, and your knees bent to 90-degree angles.
Lean back until your torso is at a 45-degree angle to the ground, and place your hands on the ground behind you for support.
Slowly begin to roll the Swiss ball forward, stretching your abs as you go.
When you reach a comfortable position, hold the stretch for 30 seconds to 1 minute before rolling the ball back to the starting position.

Seated Inner Thigh Stretch

The seated inner thigh stretch, also known as the butterfly stretch, is a simple way to open and engage your inner thighs, hips, and groin. If you spend most of your day sitting down, this exercise is one of the best ways to reduce hip discomfort.

Start by sitting on the ground with your legs bent and your feet flat on the floor.
Place your right ankle on top of your left knee, and press down with your right hand to deepen the stretch.
Hold this position for 30 seconds before repeating it on the other side.

Heel Drop Stretch

The calf stretch is also known as the heel-drop calf stretch. This leg stretch improves calf flexibility. It can aid in the improvement of knee-to-toe flexibility.

Start by standing with your feet hip-width apart, and place your hands on a sturdy object in front of you for support.
Raise your left heel so that you’re standing on your toes, and hold this position for a few seconds.
Slowly lower your heel back down to the ground, and repeat this stretch 10 to 15 times before switching to the other side.

Standing Quad Stretch

The standing quad stretch is a running classic. They’re extremely simple, even by the low standards of this beginner-level list. Plus, they may be completed in nearly any place.

Start by standing with your feet hip-width apart, and place your right hand on a sturdy object for support.
Bend your left knee and reach back to grab your left ankle with your left hand.
Pull your heel toward your glutes, and hold this stretch for 30 seconds.
Repeat the stretch on the other side.

Runner’s Lunge

Lunges are where it’s at, whether you’re bulking, cutting, or just trying to get in better shape. Lunging calf stretches help to create basic muscular memory that may be expanded upon in more tailored goal-specific training involving complex and/or weighted lunges.

Start in a high plank position with your hands and feet on the ground.
Step your right foot forward, and lower your left knee to the ground.
Reach your arms overhead, and hold this stretch for 30 seconds to 1 minute.
Repeat the stretch on the other side.

Reclined Pigeon Pose

The Reclined Pigeon Pose is useful for stretching the hips and lower back as well as relaxing tight hamstrings. Why would you want more limber hammies? Studies like this 2019 research suggest that flexible hamstrings may help with posture problems and general muscular discomfort. A 2015 study also found that restricted hamstrings cause lower back pain.

Start by lying on your back with your legs extended straight.
Cross your right ankle over your left knee, and use your right hand to grab your right shin and pull it toward your chest.
Hold this stretch for 30 seconds to 1 minute before repeating it on the other side.

Beginner Stretches for Your Arms

Flexible and strong arms are essential for a number of reasons. These stretches can help you strengthen your arms, which can be handy anytime you need to lift, throw, or grab something.

Eagle Arms Stretch

The Eagle arms stretch routine not only aids in flexibility for the shoulders, elbows, and forearms but also the trapezius. This is an excellent stretch to try if you’re looking to do some stretching following your arm workout.

Start by standing with your feet hip-width apart, and reach your arms straight out in front of you at shoulder height.
Cross your right arm over your left, and bend your elbows so that your palms meet in front of your chest.
Lift your elbows up toward the ceiling, and hold this stretch for 30 seconds to 1 minute.
Repeat the stretch on the other side.

Fingers Up and Down Stretch

This stretch targets your hands, wrists, and fingers; your upper arms and forearms; and your upper arms and forearms. Although arm flexibility is crucial, the hands and fingers are an often overlooked component of overall arm mobility.

Start by sitting on the ground with your legs extended straight in front of you.
Reach your arms straight out in front of you at shoulder height, and point your fingers up toward the ceiling.
Slowly lower your hands down toward the ground, keeping your fingers pointing up the entire time.
When your hands are as low as they can go, point your fingers down toward the ground and slowly raise your hands back up to the starting position.
Repeat this stretch 10 to 15 times.

Overhead Tricep Stretch

This stretch is perfect for reducing work-related tension. Additionally, it’s ideal for warming up or cooling down your muscles.

Start by standing with your feet hip-width apart, and reach your arms overhead.
Bend your elbows so that your palms are facing behind you, and then place your right hand on your left elbow and pull it down toward your back.
Hold this stretch for 30 seconds to 1 minute before repeating it on the other side.

Scissor Stretch

The shoulder cross-arm stretch relaxes tightness in the back of the shoulder and enhances mobility.

Start by lying on your back with your legs extended straight.
Lift your right leg up, and place your left hand on your right ankle.
Keeping your right leg straight, lower it toward the ground until you feel a stretch in your hamstring.
At the same time, lift your left leg up and place your right hand on your left ankle.
Keeping your left leg straight, lower it toward the ground until you feel a stretch in your hamstring.
Hold this stretch for 30 seconds to 1 minute.

Doorway Pectoral Stretch

The doorway pectoral stretch is an excellent way to open up a cramped chest. You will also be working your triceps, biceps, forearms, and upper back.

Start by standing in a doorway, and place your forearms on the doorframe at shoulder height.
Lean forward until you feel a stretch in your chest, and hold this position for 30 seconds to 1 minute.

Beginner Stretches for Your Back

Flexible back benefits are numerous. For one, a rigid spine is one of the most common causes of lower back discomfort. Furthermore, regular back stretches can enhance flexibility and strength.

Back Flexion Stretch

Back flexion stretches are ideal for making your spine more flexible and reversing any tension that has built up from daily activities. The following stretch is done while standing, and you can also do variations while sitting.

Start by lying on your back with your knees bent and feet flat on the ground.
Lift your hips up, and place your hands on your lower back for support.
Slowly arch your back, and hold this position for 30 seconds to 1 minute.

Knee-to-Chest Stretch

The kneeling-to-chest stretch releases tightness in your lower back muscles while also stimulating the glutes.

Start by lying on your back with your legs extended straight.
Bring your right knee up to your chest, and place your hands on your shin.
Gently pull your knee toward your chest until you feel a stretch in your hamstring.
Hold this position for 30 seconds to 1 minute before repeating it on the other side.

Childs Pose

Child’s pose is a yoga posture that can be done as a stretch or relaxation exercise. It is often used to release lower back, hips, and thigh tension.

Start by sitting on your heels with your knees hip-width apart.
Lean forward, and place your forehead on the ground.
Extend your arms out in front of you, and rest them on the ground.
Hold this position for 1 minute to 2 minutes.

Seated Spinal Twist

The seated spinal twist is a great way to strengthen your glutes, chest, and abs while stretching out your back and neck.

Start by sitting on the ground with your legs extended straight in front of you.
Cross your right leg over your left, and place your right hand on the ground behind you.
Lean to your left, and place your left hand on your right knee.
Twist your torso to the right, and hold this position for 30 seconds to 1 minute.

Sphinx Stretch

The Sphinx Stretch is another yoga posture that’s often practiced. The sphinx stretch, which is considerably less demanding than the previous exercise, will open up your entire back and enhance flexibility while teaching your spine to bend.

Start by lying on your stomach with your legs extended straight behind you.
Place your elbows on the ground beside you, and press your palms into the ground.
Lift your torso and head off the ground, and hold this position for 30 seconds to 1 minute.

Beginner Stretches for Your Hips

Every type of athlete benefits from having flexible hips since they are necessary for leg movement. In fact, mobile hips that come from flexibility help you run faster and jump higher and harder.

Standing Hip Circles

You’ve come to the right place if you’re searching for a low-impact method to work your quadriceps. Standing hip circles work not only your groin and pelvic muscles but also your thigh and glute muscles. They also aid in the openness of the thighs and buttocks.

Start by standing with your feet hip-width apart.
Lift your left leg, and place your right hand on your left thigh for support.
Keeping your abs tight, circle your left leg out to the side 10 times in a clockwise direction.
Repeat this exercise 10 times in a counterclockwise direction.

Reclining Angle Bound Pose

The Reclining Bound Angle Pose is an excellent yoga position for stretching the hips and groin. In addition to expanding your hips, this pose will also expand your inner thigh adductors and tighten the lower abdomen.

Start by lying on your back with your legs extended straight in front of you.
Bend your right knee, and flat your right foot on the ground.
Lift your left leg up, and place your right hand on your ankle.
Gently pull your left leg toward you until you feel a stretch in your hamstring.
Hold this position for 30 seconds to 1 minute before repeating it on the other side.

Lunging Hip Flexor Stretch

The lunging hip flexor stretch is an effective way to open up your hips while also working the glutes and quadriceps.

Start by standing with your feet hip-width apart.
Step forward with your right leg, and lunge forward until your right knee is bent at a 90-degree angle.
Place your hands on your hips, and make sure that your left knee is not touching the ground.
Hold this position for 30 seconds to 1 minute before repeating it on the other side.

Garland Pose

This squatting pose is excellent for your hips, groin, thighs, ankles, and torso.

Start by standing with your feet hip-width apart, and place your hands in front of you so that your fingertips are touching.
Bend your knees, and lower your hips down toward the ground until your thighs are parallel to the ground.
Hold this position for 30 seconds to 1 minute.

Seated IT Band Stretch

The IT band is a common problem for runners who experience increased pain in the outer knee. What’s the best way to stop IT band syndrome in its tracks? A flexible IT band! The Seated IT Band Stretch promotes leg, hip, and IT Band flexibility.

Start by sitting on the ground with your legs extended straight in front of you.
Cross your right leg over your left, and place your right hand on the ground behind you.
Use your left hand to grab your right ankle, and gently pull your leg toward you until you feel a stretch in your IT band.
Hold this position for 30 seconds to 1 minute before repeating it on the other side.

Conclusion

Flexibility is an important quality to possess whether you’re a casual exerciser or a professional athlete. By incorporating these beginner stretches into your routine, you can help improve your range of motion and decrease your risk of injury. Give them a try today!

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stretching