Stretching is a great way to increase flexibility. While some stretches are hard to reach, many are beginner-friendly.
Flexibility is uber important for any active, healthy lifestyle. Studies show it can have a positive effect onmuscle function,reduce your risk of injury, andimprove chronic pain. Plus, being bendy can come in clutch during day-to-day life.
Whether your goal is to become a human pretzel or if you just want to touch your toes, we all have to start somewhere. Here are 25 beginner-friendly stretches to help you on your path to flexibility.
The 25 best beginner stretches
Before we dive into the nitty-gritty of each exercise, here’s a quick rundown of the top 25:
Core stretches
Your core encompasses muscle groups in your abdomen, lower back, hips, and pelvis. No matter what exercises you do, you’ll beengaging your coreto some degree. And that’s good news since having astrong, flexible coreis an essential part of any active lifestyle.
Here are five killer core exercises to help you develop strength and flexibility in your mid-section.
1. Cobra Pose
Cobra Poseis a beginner-friendly yoga pose. It might help alleviatelower back painand strengthen your abs.
To do Cobra Pose:
Pro tip: It’s easy to tense up with Cobra Pose since you’re engaging so many muscles, so remember to keep relaxed and stay mindful of your shoulders.
2. Cat-Cow Pose
Cat-Cow Posehelps strengthen your core muscles while stretching the neck, spine, and shoulders.
To do Cat-Cow Pose:
3. Seated side-straddle stretch
The seated side-straddle stretch unlocks flexibility in your abs and back. Part of the seated side-straddle magic comes from extending your arms overhead. This engages and opens yourchest, ribs, and shoulders.
To do a seated side-straddle stretch:
4. Bridge Pose
Bridge Poseis a yoga staple and one of the first back-bending positions yoga newbies learn. It opens up the spine, and regular practice of this stretch goes a long way toward achieving the bendy, flexible core.
To do a Bridge Pose:
Pro tip: Lift from the pelvis though, not your navel.
5. Swiss ball ab stretch
Incorporating afitness ballinto yourstretching routinewith a Swiss ball ab stretch works wonders for creating a flexible core. This stretch primarily hits your abs, and also gives yourlower backa little work too. Plus, it’s beginner-friendly.
How to do a Swiss ball ab stretch:
Flexible legs aren’t just important forballetandkickboxing. If you’re on your feet then your legs are in action. Whether you’re arunner, soccer player, or even casualhikingenthusiast, flexible leg muscles can mean thedifferencebetween a fun workout or a visit to Ouch Town in Crampsville, USA.
6. Seated inner thigh stretch
The seated inner thigh stretch — sometimes called the butterfly stretch — is one of the easiest ways to open and engage your inner thighs, hips, and groin. It’s one of the best ways to relieve the hip discomfort many get from spending hourssitting at a desk.
To do a seated inner thigh stretch:
FYI: You can hinge a bit forward from your waist, but try to keep your spine straight.
7. Single heel drop stretch
Known as the heel-drop calf stretch, this leg stretch opens up your calves. It can help increase flexibility from knee to toe.
To do a single heel drop stretch:
Pro tip: You can totally hold onto the wall if this helps with balance.
8. Standing quad stretch
The standing quad stretch is arunning mainstay. They’re super easy even by the standards of this beginner-level list. Plus, you can do them just about anywhere.
To do a standing quad stretch:
Pro tip: This is another stretch that requires a bit ofbalance. So again, feel free to use a wall or a stable surface to help you hold the position.
9. Forward lunge
Whether you’re bulking, cutting, or just trying to improve overall fitness,lungesare where it’s at. Lunging calf stretches go a long way in building foundational muscle memory that can be built on in tailored goal-specific training involving complex and/or weighted lunges.
To do a runner’s lunge:
10. Reclined Pigeon Pose
While the reclinedPigeon Poseis primarily used to stretch the hips and lower back, it can also help releasetight hamstrings. Why would you want more flexible hammies? Well, according to studies like this2019 study, flexible hamstrings could combat posture issues and general muscle pain. An earlier study in2015also linked tight hamstrings to lower back pain.
To do a Reclined Pigeon Pose:
Arm stretches
Strong flexible armsare important for a number of reasons. These stretches can help strengthen your arms which can come in clutch anytime you need to lift, throw, or grab something.
11. Eagle arms stretch
Eagle arms stretch helps promote flexibility in the shoulders, elbows, and forearms. It’s also great for opening up the trapezius which is super helpful if you’re planning to follow up on your arm work with back stretches.
To do an eagle arms stretch:
12. Fingers up and down stretch
This stretch works your hands,wrists, and fingers, as well as your upper arms and forearms. Flexibility across the whole arm is important, but the hands and fingers are an often overlooked area.
To do the fingers up and down stretch:
13. Overhead tricep stretch
This is an ideal stretch to help reduce tension during your work day. It also makes for a top-notch warm-up or cool-off stretch.
To do an overhead triceps stretch:
14. Shoulder cross-arm stretch
The shoulder cross-arm stretch helps stretch and release tension in the back of the shoulder.
To do a shoulder cross-arm stretch:
15. Doorway pectoral stretch
The doorway pectoral stretch is a great way to open a cramped chest. You’ll also be flexing your triceps, biceps, forearms, and upper back.
To do a doorway pectoral stretch:
Pro tip: It’s important to keep your back straight and not lean forward.
Back stretches
Why would you want aflexible back? Well for starters, a stiff spine is one of themost common causesof back pain. Additionally, back stretches can also increase mobility and build strength.
16. Back flexion stretch
Back flexion stretches are perfect for increasing the bendiness of your spine, as well as undoing any built-up tension for daily activities. The following is for a standing lumbar flexion, but sitting variations also exist.
To do a standing back flexion:
Pro tip: Try and press your chest and torso as much into your thighs as you can.
17. Knee-to-chest stretch
The knee-to-chest stretch unlocks flexibility in your lower back muscles, as well as having the added bonus of opening your glutes.
To do a knee to chest stretch:
18. Child’s Pose
Child’s Poseis a simple yet effective way to increase flexibility and relieve back pain. When done correctly it can help open up the thighs, hips, and ankles, too.
To do Child’s Pose:
Pro tip: Your head should always be facing the floor, with your neck straight. Twisting your neck can wreck the flexibility benefits you’re trying to gain.
19. Seated spinal twist
In addition to your back and neck, the seated spinal twist works your gluts, chest, and abs.
To do a seated spinal twist:
Pro tip: Make sure your feet are both touching the floor still, and your hips are square.
20. Sphinx stretch
The sphinx stretch, or Sphinx Pose, is another yoga mainstay. Much less complex than the previous entry, the sphinx stretch will nevertheless open up your entire back, increasing flexibility and teaching your spine to bend.
To do a sphinx stretch:
Hip stretches
Flexible hipsare importantfor just about every kind of athlete. They’re vital in every kind of leg movement. Flexible hips are mobile hips, and mobile hips help you run faster, jump higher, kick harder… you get the point.
21. Standing hip circles
If you’re looking for a low impact way to flex those quads, you found it. Standing hip circles employ the full rotational range of your hip joints to work not only your groin and pelvic muscles. They also help open up the thighs and glutes.
To do standing hip circles:
22.Reclining Bound Angle Pose
The Reclining Bound Angle Pose is a top-tier yoga position for stretching the hips and groin. In addition to expanding your hips, this positing will expand your inner thigh adductors and tighten the lower abdomen.
To do Reclining Bound Angle Pose:
Pro tip: An easy variation for this stretch is to put a yoga block on the lowest level under each knee. This can give you extra support and may reduce tension or stress on the joints.
23. Lunging hip flexor stretch
The lunging hip flexor stretch is one of the best ways to open up your hips while working the glutes and quads.
To do a lunging hip flexor stretch:
24. Garland Pose
This squatting pose works the hips, groin, thighs, ankles, and torso.
To do Garland Pose:
Pro tip:Sit on a yoga block or put a folded firm blanked underneath your heels for added support.
25. Seated IT band stretch
IT band syndrome(akarunner’s knee) causes flaring pain at the outer knee. You know what’s a good way to stop IT band syndrome in its tracks? A flexible IT band! The Seated IT band stretch promotes IT band, hip, and leg flexibility.
To do a Seated IT band stretch:
Flexibility is linked to a number of health benefits. It can enhance muscle function, increase range of motion, reduce your risk of injuries, and improve chronic pain. These 25 beginner-friendly stretches are a great way to increase flexibility and build strength. Just keep in mind that this list is aimed at flex-life newbies. If you want to take things to the next bendy level, trying some more intermediateyoga posesare a great next step!
