Stretching Exercises for Beginners

Stretching Exercises for Beginners

Stretching is a great activity that can help tone muscles and improve flexibility. It is recommended for people of all ages and should become a staple part of everyone’s daily routine. The benefits of stretching are many, with virtually no cons.

In fact, lack of stretching can cause a permanent soreness in your muscles, no matter how much cardio you do or sports you play. Consistently working out shortens muscle fibers. Without routine stretching, these tend to stay that way and remain severely imbalanced. This is bound to cause severe muscle tightness and reduced flexibility. Luckily, we have a simple solution to this complex problem: stretching!

If you are a beginner looking for a set of great stretches that you can incorporate into your day, look no further! There are a great number of brilliant stretching routines online. Some of the best ones are included in hyperbolic stretching

To simplify things, we have compiled a list of excellent stretching exercises for beginners:

Standing Hamstring Stretch

  • Start in a standing position with your feet hip-width apart
  • Slightly bend your knees and place your arms by your sides
  • Slowly bend forward using your hips
  • Lower your head simultaneously and keep your head, neck, and shoulders relaxed
  • Grab your legs and wrap your arms around them
  • Hold for 45 seconds
  • Let go and slowly return to the original formation

This exercise will help stretch your neck, back, hamstring, glutes, and calves.

Triceps Stretch

  • Sit with your back straight
  • Extend your arms overhead
  • Bend your right elbow
  • Place your right hand just below your neck on your back
  • Extend your left hand over your head
  • Touch your left hand to your right arm’s elbow
  • Slowly, pull your right elbow slightly towards your head till you feel your arm muscles stretching

Repeat this exercise after switching your arms. Practice this daily to tone your shoulders, back and triceps.

Side Bend Stretch

  • Kneel on the floor
  • Keep your legs together, back straight and stomach pulled in
  • Begin by extending your left leg towards your left side
  • Next, pull your right arm overhead
  • Rest your left arm on your left leg
  • Slowly begin to bend your torso towards the left
  • Do the same with your right arm while keeping your hips facing forwards at all times
  • Hold for a minimum of 30 seconds

Repeat this stretch with the right side to strengthen your groin, hips, and inner thigh.

Lunging Hip Flexor Stretch

  • Begin by kneeling on your left knee
  • Your right foot should be flat on the ground in front of you with your right knee bent
  • Lean forward, in a lunging motion
  • Stretch your left hip with it facing toward the floor
  • Tighten the muscles in your glutes to allow for a more intense stretch
  • Hold for a minimum of 30 seconds
  • Repeat with the opposite side

This exercise tightens your hip, quads, and glute muscles.

Knee to Chest Stretch

  • Lie flat on your back
  • Pull in your right knee to make it touch your chest
  • Keep your left leg as straight as possible
  • Your lower back should be touching the floor

Switch legs and repeat this exercise to stretch your lower abdomen, hips, and hamstrings.

Seated Neck Release

  • Stand straight with your feet apart
  • Your shoulders should be vertically in line with your stretched feet
  • “Drop” your left ear to the adjacent shoulder
  • Gently apply pressure to your head, deepening the stretch
  • Hold for 30 seconds

This stretch will improve the flexibility of your neck muscles.

Sphinx Pose

  • Lie down with your stomach pressed to the ground and your legs stretched out behind you
  • Rest your elbows under your shoulders with your forearms pressed onto the floor
  • Lift your chest slowly up and off the floor
  • Press your hips and thighs towards the floor
  • Lengthen your spine without tensing your shoulder muscles
  • Raise yourself high enough to feel a comforting stretch

This stretch enhances the strength of your lower back and chest muscles. It also releases shoulder fatigue.

Forward Puppy Pose

  • Get down on all fours with your back straight
  • “Walk” your arms forward and curl your toes
  • Push your hips upwards and dig your heels halfway into the ground
  • Apply pressure from the ground to the palms of your hands while keeping your arms straight
  • Hold for 45 seconds

This pose is a derivative of yoga and stretches your back, shoulders, and glutes.

Reclining Bound Angle Pose

  • Begin by lying on your back
  • Unite the soles of your feet while opening up the space between your legs
  • Lower your knees towards the floor
  • Hold for 60 seconds

This pose is excellent when warming up for a sport that includes tedious footwork. It stretches the inner thighs, hips, and groin.

Knees to Chest

  • Lying on your back, pull your knees in towards your core with the help of both your hands
  • Hold for 60 seconds

This is a fairly straightforward stretch that tones the lower back and glutes.

Stretching Tips

  • Use yoga or stretching mat to prevent accidental scratches or damage to your skin.
  • Practice stretching every day to tone your muscles and improve flexibility.
  • Stretching during office hours will help reduce the chances of developing severe muscle cramps and release existing tension.
  • Warm-up before stretching
  • Only stretch till you feel it mildly. Stretching any further could cause serious tissue damage.


Practicing these simple stretches every day will not only boost your physical health but also significantly improve your mental health. Stretching promotes blood circulation around the body, which promotes healthy brain function and relieves tiredness. In turn, you feel more alert and active and can get through the day with newfound energy.

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