Need some help to stretch out? Follow this simple routine every day without quitting for guaranteed flexibility. Stretching exercises for beginners keep your muscles supple, strong and in good physical shape. Improved suppleness and amplified range-of-motion are common consequences of a day-to-day stretching routine. Tense, inflexible limbs and muscles are easily hurt, mostly because they aren’t adapted to gesticulation or extending. Stretching also recovers circulation by increasing blood flow to your muscles. If we don’t stretch, our muscles shorten and become tight. Then, when we want to use them they are feeble and incapable to extend the whole way.
It is common for sportspersons to stretch beforehand and after exercise to decrease the danger of injury and increase performance, however, these practices are not always founded on technical evidence of efficiency. Stretching exercises for beginners can be unsafe when done erroneously. The physical nature of stretching and philosophies about the result of numerous methods are consequently subject to hefty review. If something feels wrong, STOP! Consider visiting a physiotherapist to check that your form is correct, and you aren’t doing permanent damage.
Kneel on floor with both knees bent, shins on the floor. Lunge right leg forward, so right knee is bent 90 degrees in front of you, right foot is flat on floor right under the knee, and left leg is still bent beneath you, parallel to right. Place both hands on top of the right knee and press back hip forward, leaning into the stretch, keeping chest erect. Hold for 30 seconds; release. Do three reps; switch legs and repeat.
To start one of the easiest stretching exercises for beginners, stand tall with feet hip-width apart, arms long above. Bend right elbow so right palm lands on upper back. Reach left hand over to grip just underneath right elbow. Mildly tug elbow back and to head; hold for about 45 seconds. Change arms and repeat.
Lie faceup on floor with knees bent 90 degrees, feet flat on the ground, arms extended by sides. Extend right leg in front of you, and then gradually lift hips to the ceiling until you form a diagonal line from right knee to right shoulder, pressing upper back into the floor and opening chest. Lift right leg straight up toward ceiling; lower. Do 10 controlled reps, holding the last rep for 10 seconds. Switch legs; repeat.
Sit tall on the floor, abs engaged, and legs long and together in front of you. Rotate ribcage to right, keeping the nose in line with breastbone and abs engaged. Lift ribcage off hips to rotate further to right, rising taller, twisting as far as possible. Return to center; repeat to the left to complete one rep. Do 10 reps, holding final twists for 30 seconds each.
Stand tall with feet hip-width apart, knees somewhat bent, arms by sides. Breathe out as you bend forward from hips, lowering head to the ground while keeping head, neck, and shoulders comfortable. Wrap arms round backs of legs and hold anywhere from 45 seconds to two minutes. Bend knees and roll up gradually to release. If you’re not happy reaching that far, bend knees more and place hands on yoga blocks.
One of the most popular stretching exercises for beginners is the butterfly. Sit tall on the floor with soles of feet together, knees bent out to sides. Grip feet with hands, engage abs, and gradually lower body to feet, going only as far as comfortable and then holding there for 45 seconds to two minutes. Gradually release. If this posture is painful for you, raise hips on a pair of coverlets, and then attempt once more.
Lie faceup with knees bent, feet flat on the floor. Cross flexed right foot over left thigh, hook arms round left hamstring, and lift left foot a few inches, keeping back and shoulders on the ground. Mildly tug right leg into you, till you feel a stretch; hold for 45 seconds to two minutes. Lower back to start, change legs and repeat.
Lie facedown on the floor with hands in front of shoulders, fingers facing frontward, legs together and long behind you. Press into hands to lift stomach off ground. Keeping abs engaged, shoulders down and pelvis grounded, extend upper body away from the mat, reaching out and up from the top of the head. Draw shoulder blades together, opening the chest. Hold for 30 to 45 seconds; release. Do five reps.
Sit tall, with abs engaged, legs crossed and shoulders down. Extend arms out to shoulder level in front of you and cross right arm over left. Lock elbows, lift hands to the ceiling and then work to twist hands round till palms face each other. Hold for about 45 seconds; unwind and repeat on the other side.
Stand tall with abs engaged, feet together, arms by sides. Bring right heel to butt and grip top of the foot with right hand. Extend left arm above to help balance. Press right foot into hand to increase stretch along the front of the thigh. Hold for about one minute; release, change sides and repeat.