Wednesday, August 10, 2022

18 Flexibility Exercises for Beginners


Strength and cardio work are just as important for fitness routines. Exercises can be flexible exercises for beginners.

Stretching exercises to improve your flexibility. Will help make your workouts more efficient and safer.

Physical Therapist Director Sasha Searleson: Tough physical exercises can put pressure on the surrounding joints during normal daily work, which can lead to muscle injuries.

Our muscles become less elastic as we age. This leads to strain and discomfort. It also allows you to move them at the full range of motion. Let’s squat deep into your hips and knees.

Charlie Atkins says: How important stretching is for his daily life is to use the term mobility instead of flexibility.

He said that stretching exercises can make some of your tasks easier, such as bending down to tie shoes and lifting your baby off the floor. Exercising flexibility for newcomers allows you to move freely. Maybe just a little interval.

Try adding stretches to relieve muscle tension.

Below are some variations of flexibility exercise routines for beginners that you can practice. Examples of specific stretch routines for bodybuilders, athletes, and hip flexors are included.

What is the Practice of Flexibility?

Flexibility is the ability to move effectively over a full range of motion in a joint group. In order to lengthen the muscles, the included exercises and yoga exercises should be practiced more.

According to scientists, flexibility can be the key to deepening your yoga practice. Practice the following poses to increase flexibility.

It plays an important role in increasing the capacity of your muscles and other joints. By practicing these exercises you will easily get relief in your flexibility.

Flexibility Benefits

Lifting weights can stimulate lean muscle mass. Doubling the function of your lungs. Improve mood by easing relaxation, including reducing the risk of injury.

You can fight for a focus that can make your body physically very tough. Can control your central nervous system.

It can affect your ligaments or strains. It can also reduce the pain of chronic conditions.

Safety First

  • If you have surgery on your buttocks or knees, consult your surgeon before exercising.
  • Before doing stretching exercises, first do a little easy walking and arm-pumping so that the exercises are easy to do.
  • Stretching never causes joint pain. If it does, you need to reduce the stretch so that it does not hurt.
  • There should always be very few bends in your joints when stretching. Avoid “locking” your joints.
  • Lie on the floor for some exercises. If you are scared, place a chair nearby to use as a support when getting up.

Stretching Exercises for Flexibility Beginners

For the benefit of the Bones and joints and for the benefit of the newcomers, some selected exercises have been highlighted.

All the practices we have described are proven, which will inspire you in your long journey and work.

Triceps Stretch

Stretches the muscles in the back of your upper arm. It also helps to stretch your neck, shoulders, back.

  • Sit on your knees and extend the arms overhead.
  • Bend your right elbow so that it extends to the side of the left shoulder.
  • Bend your right hand down and pull it towards your head.
  • Change hands and repeat the exercise.
  • Repeat the position at least 5 times for a total of 10 times.


  • Relieve tension in your neck by stretching the neck muscles. The upper part of your body has positive benefits from the shoulders to the spine.
  • Separate the width of the legs and stand straight.
  • Remove your left ear to the left shoulder and the right ear to the right shoulder.
  • Gently turn the head from side to side. Rotate your head in the opposite direction at the same speed.
  • Hold the position for 15 seconds during the exercise.
  • Put yourself in a comfortable position to do the exercise.
  • Rest for 30 seconds and repeat.

90/90 Stretch Exercise

  • Exercise helps your external rotation. Atkins says this is a good practice for those who have very soft hip flexors.
  • Sit with your legs on the left side of your right knee at a 90-degree bend.
  • Keep your feet flat on the ground.
  • Keep the left knee on the left side of your body.
  • Bend your knees keeping your left leg flexible so that the legs face back.
  • Place your right hip on the ground and try to move the left hip as close to the floor as possible.
  • If your leg muscles are tight, it may not be the first time.
  • Hold for 45 seconds to 1 minute.

Reclined Hand to Toe Pose

  • To do the exercise, stretch your arms and legs and lie down straight.
  • Read the rubber elastic exercise band on the left leg.
  • Hold the rubber elastic exercise band teaching leg with the right hand and slowly pull upwards.
  • Then release and repeat on the next leg.
  • In this way, fill 50 times in two legs for a total of 100 times.

Butterfly Stretch

  • Exercise helps to stretch your buttocks, back, thighs. It also tightens and strengthens your leg muscles and tendons.
  • Sit tall on the floor.
  • Bend your knees on both sides and keep the soles of the feet together.
  • Hold your ankle or two toes.
  • Hold your knees against the floor and bend your body towards the feet as far as possible.
  • If you don’t want to bend your body, just press your knees down.
  • Hold this stretch for 55 seconds to 3 minutes.

Related: Lower Body Workouts for Beginners

Shoulder Roll

  • Leave all the balls in your hand and stand up straight.
  • Then gently lift your shoulders upwards then keep rotating them in a circular motion.
  • First turn back 5 times and then again 5 times forward.
  • Hold the position for 30-60 seconds.
  • Repeat with some rest.

Seated Shoulder Squeeze

Seated Shoulder
  • Instructor Jess Sims says the exercise relieves upper back tension. It also frees you from a variety of poor postures.
  • Bend your knees and sit on the floor with your legs flat on the floor.
  • Hold your hands behind your back.
  • Stretch your arms straight.
  • Hold the shoulder blades together.
  • Do it for a while then leave.
  • Repeat 10 times.

Low lunge into Pigeon Pose

  • Exercise works to relax your lower body. Helps to relieve your physical and mental tension.
  • You take a dog-like position facing downwards.
  • Put your feet on the ground and pull your toes.
  • Keep pulling your hips upwards.
  • Slide your buttocks back as far as possible.
  • Walk on the back of your mat on your back pat.
  • Hold for 35 seconds to a minute.
  • Then repeat on the other side.

Standing Hamstring Stretch

  • This is a very useful exercise to stretch your neck and back hamstring. This exercise also helps to relieve your back pain. It helps to burn your fat.
  • Stand tall with your feet together. Stand with your hands on either side of your body.
  • Hold your breath, and bend down to keep your head, neck, and shoulders relaxed.
  • Then let out your breath.
  • Hold your hands behind your feet for up to two minutes.
  • When finished, roll up.
  • Take a break and try again.


  • The exercise stretches the muscles of your front ankle. Releases the obstructed nerves in your legs.
  • Take off your shoes and stand on the floor barefoot.
  • Stand with equal space between the two legs.
  • Then try to lift with the weight on the toes.
  • Let’s go back to the previous position.
  • Hold the position for 1 minute.
  • Repeat 2 times.

Shoulder Openers

  • Exercise helps to stretch your shoulder openers. Keeps your arm muscles healthy and strong.
  • Fold your legs and sit on the ground and read.
  • Bend your right hand from top to bottom.
  • Bend the left hand from the bottom to the top.
  • Try to hold both hands. At first there may be a problem, then it will be fixed.
  • Hold the position for 2 minutes.


  • Helps to stretch your back shoulders and muscles.
  • Hold one end with a towel in the right hand.
  • Bend and extend the hand to lower the towel backwards.
  • Hold the other end with your left hand.
  • Hold the towel for a while.
  • Keep pulling the bottom of the towel with the left hand and continue until the hand touches.
  • Hold for 30-35 seconds.
  • Repeat 5 times in each position.

Ankle Roll

  • Exercise helps to stretch your ankles. It also helps to keep your ankles firm and strong. Exercise is especially important for athletes.
  • Roll a towel under your feet and place your feet on top of it.
  • Put the exercise rubber ribbon on the toe and pull it upwards.
  • NLeave it for a while.
  • Try the next leg in the same way.
  • Please try again later.
  • Do this 5 times in each step.


  • Exercise is the main job to stretch your wrist muscles.
  • Sit in a prayer position with your hands together.
  • Gently lift the elbows so that the arms are parallel.
  • Keep your hands flat against each other.
  • Hold the position for 40 seconds.
  • Repeat 6 times.

Bird Dog

  • Exercise is great for dealing with your lower abdominal pain. It helps keep your spine steady throughout the movement. Aiming at the muscles around you strengthens the whole area and is great for helping you reset your focus.
  • Pull the button of your abdomen towards your spine to connect the muscles.
  • Extend your right arm to the front and your left leg to the back.
  • So that your hands and feet are parallel to the floor.
  • Keep your torso on the floor the whole time.
  • Slowly lower both limbs and return to the previous position.
  • Repeat the opposite in the next step.

Child’s Pose

  • The exercise helps to stretch your waist, hips, knees, and elbows.
  • Bend your knees and place both hands on the ground.
  • Sit backwards with the weight on the legs.
  • Remember to push your buttocks back while sitting so that the ankles touch.
  • Keep both hands straight and lower the chest to the floor.
  • Slowly return to the previous position.
  • Finish the position and stay for 3 minutes.

Cobra Stretch

  • Lie flat on the floor.
  • Put your hands just below your shoulders and your hips on the floor and gently push them up.
  • Push your head and chest upwards.
  • Hold for 20-30 seconds.
  • Rest 15 seconds and repeat 5 more times.

Half Cobra

  • Exercise helps you burn fat. Eliminates back pain.
  • Lie flat on the floor with your knees bent at the front.
  • Keep your hands just below your head and gently push upwards.
  • Keep your hips on the floor and lift them up to your hips.
  • Rest for 20 seconds and start anew.

When to See a Doctor

  • A person should see a doctor or physical therapist if stretching or exercise causes pain.
  • If you are unsure about how to perform an exercise, you can see a physical therapist.

Summary: A daily stretching routine is not for people of all ages. Consult a doctor or physical therapist to know how to stretch or exercise according to age.

Stretching keeps the muscles loose and is able to reduce the chances of different types of sprains and strains. If you are in pain while stretching, you should see a doctor or physical therapist, as the latter may become larger.


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