10 Easy Stretches for Beginners
Stretching is a great way to wake up not only your muscles but your mind as well. Taking the time in the morning to do a few simple stretches will really help you engage your body, and feel in tune with yourself. Whether you are using stretching as a warm up before a workout, or as just a simple way to unwind and relax in the morning or at night, there is never a bad time for it. With this guide, we will highlight some of the best easy stretches for beginners, to help you learn the basics and become comfortable with loosening up your body.
There are so many benefits to stretching, flexibility being one of the main reasons, as this keeps you limber and able to everyday tasks with more ease, such as bending, lifting, reaching, etc. As we age, we tend to get less and less flexible, so keeping up with stretching, and incorporating different stretches into your everyday routine will help you to maintain it. It also helps with posture and circulation, all of which benefit the body.
- Be sure to hold each stretch for 30 seconds, while breathing.
- Maintain correct posture throughout the stretch.
- If you feel pain, ease up and hold the stretch right before the tightness occurs.
- If focused around a workout, be sure to stretch before and after, to keep the muscles loose.
Lie face down on a yoga mat with your hands in a push-up position. Point your feet down to help lengthen your spine. Slowly push up your torso, straightening your arms, until your hips begin to rise off the ground. Breathe and hold for 30 seconds. This is a very easy stretch for beginners, as it doesn’t require much flexibility and can be done by people of all fitness levels.
Sit with your legs straight and out in a “V” shape. Let out a deep breathe and reach forward as far as you can. Hold for 30 seconds.
Shoulder Stretch with Weight
Lay back with a comfortable weight in your hands. Raise your hands above your head, ensuring the weight is secure before you begin. Take a deep breath and exhale, slowly reaching above and behind your head. Allow the weight to pull your arms back before reaching back up and returning to your original position. Since the focus is on easy stretches for beginners, if you want to make this stretch even more simple, you can forgo using a weight until you are more comfortable.
Standing Lumbar Stretch.
Standing tall, bend over with your knees slightly bent. Reach as far as you can behind you and clasp your hands behind your knees. Breathe, and hold for 15-30 seconds.
Stand, and hold onto a surface with one hand to keep yourself stable. Bend one knee, and hold your ankle. (you knee should be pointed downwards) Hold for 10-20 seconds, and switch legs.
Starting in a plank position, push your hips upwards, creating a “V” with your body. Keep your arms and legs as straight as possible. Push your heels towards the ground. Breathe. Hold for 30 seconds.
Kneeling on the ground, bend your body forward, so that you are face down. Reach your arms out straight in front of you, palms flat on the ground. Breathe. Hold for as long as you would like. This is a great, easy stretch for beginners, and you should find this position to be far more relaxing than strenuous.
Start on your hands and knees, with your hands in line with your shoulder, and knees with hips. Look to the floor, as you round your back, sucking in your abs. Inhale and hold.
From the inhale in cat position, slowly transition into camel. Exhale. Bringing your belly down, and raising your head upwards. Repeat the two movements, inhaling and exhaling between the two.
Side Oblique Stretch
Stand with your feet slightly wider than hip width apart. With one arm at your side, bring your other arm over your head. Reach and lean to the side with your arm down. Hold for 10 seconds, and switch sides.
Stretching should become a habit for you, and although it is another thing to add into your routine, unlike working out or other activities that can be time-consuming and need to be pre-planned, stretching can be done anytime and anywhere and is quick, easy, and relaxing. It doesn’t matter if it is first thing in the morning, at your office desk chair, waiting for the bus, or right before bed, it is beneficial to you at any time of the day. With these easy stretches for beginners, you now have a starting point, and from here you can build on what you’ve learned to create your perfect routine.