10 Stretching exercises for beginners and the not so flexible

Stretching, often overlooked, is a cornerstone of physical wellness and an essential tool for those new to exercise or feeling less flexible.

It’s a simple yet powerful way to enhance your day-to-day life. Think of it as a key to unlocking a more comfortable, mobile, and balanced body.

Whether you’re tied to a desk all day or finding your footing in a fitness routine, stretching can bring remarkable benefits.

This blog is designed for beginners and anyone who might not consider themselves ‘gym-flexible.’

Here, we will guide you through ten beginner-friendly stretching exercises. These are not just movements; they’re stepping stones towards a more agile and less tense you.

Each exercise is straightforward, requiring no special equipment – just a willingness to give your body the attention it deserves.

What are good stretches for beginners?

Stretching is a fantastic way to keep your body feeling young and agile, regardless of your fitness level [1].

These ten exercises offer a great start for beginners and those who don’t consider themselves flexible. They’re easy to follow and require no special equipment. Let’s dive into each one:

1. Neck stretch

Ease into your day or take a break from screen time with the neck stretch. It’s a quick, simple way to relieve tension and refresh your mind. Here’s how to do it:

  • Sit or stand upright, keeping your spine straight for proper alignment.
  • Slowly tilt your head toward your right shoulder. Aim for a gentle pull, not discomfort, on the left side of your neck.
  • Hold this position for 20-30 seconds, savoring the stretch.
  • Repeat on the left side, bringing balance to the stretch.

This simple move works wonders for loosening up tight neck muscles. It’s particularly beneficial for those who spend hours in front of a computer.

Regularly incorporating the neck stretch into your routine can improve posture and reduce neck strain.

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2. Shoulder stretch

An effective way to ease tension and increase mobility in your shoulders. Whether you’re cooling down after a workout or taking a break from your desk, this simple stretch can make a big difference. Here’s how to do it:

  • Stand or sit up straight to maintain a good posture.
  • Bring your right arm across your body, keeping it level with your shoulder.
  • With your left hand, gently press the right arm closer to your chest.
  • Hold this position for 20-30 seconds, feeling the stretch through your shoulder.
  • Switch arms and repeat the process.

This stretch is a great way to break up the monotony of desk work, offering a quick and effective way to relieve shoulder stiffness. Regularly practicing the shoulder stretch can lead to increased flexibility and comfort during your daily activities.

shoulder stretch

3. Triceps stretch

It is a quick and effective way to relieve tightness in your upper arms. It’s perfect after a day of work or a strenuous upper-body workout, helping to maintain arm flexibility and reduce soreness. Here’s how to get the most out of it:

  • Raise your right arm and bend it so your hand reaches toward the opposite shoulder blade.
  • With your left hand, gently push on your right elbow to deepen the stretch.
  • Hold for 20-30 seconds, then switch to the other arm.

This stretch targets your triceps and is beneficial for maintaining arm and shoulder flexibility.

It’s a simple yet effective exercise that can be done anywhere, making it ideal for both gym-goers and office workers alike.

4. Cat-cow stretch

The cat-cow stretch is a smooth, flowing movement that rejuvenates your spine and eases back tension [2]. It’s ideal for anyone looking to reduce back stiffness:

  • As you begin, place your wrists under your shoulders and your knees under your hips, assuming the hands and knees position.
  • Lean your head and tailbone toward the ceiling while inhaling and arching your back downward (cow pose).
  • Exhale and round your spine upwards, bringing your chin to your chest (cat position).
  • Continue flowing between these two positions for 1-2 minutes.

This exercise increases spine flexibility and can be a great stress reliever. It’s particularly beneficial for those who sit for long periods, offering a way to gently mobilize the back and ease tension.

5. Child’s pose

Child’s pose is a soothing and simple stretch, perfect for relaxing both the mind and body. It’s an excellent choice for releasing tension, especially in the back and shoulders, after a long day or a strenuous workout.

  • Begin in a tabletop position, on your hands and knees.
  • Sit back on your heels, extending your arms forward on the floor.
  • Let your forehead gently touch the ground, fully relaxing your spine and shoulders.
  • Stay in this position for 1-2 minutes, taking deep, soothing breaths.

This pose is a wonderful way to release tension in your back, shoulders, and neck. It’s especially beneficial after a long day or a strenuous workout. Child’s pose also offers a moment of calm, making it a great tool for stress management.

6. Seated forward bend

A classic stretch that wonderfully targets your back and hamstrings. It’s ideal for easing tension after a long day of sitting or a vigorous workout.

  • Sit on the floor with your legs extended straight in front of you.
  • Inhale and lengthen your spine, sitting up tall.
  • As you exhale, hinge at the hips and lean forward, reaching toward your feet.
  • Hold this position for 30 seconds to 1 minute, breathing deeply.

This stretch is excellent for relieving tension in the lower back and stretching the hamstrings.

It’s particularly useful for those who sit for long periods or engage in activities like running and cycling. The seated forward bend can help improve flexibility and also aids in digestion.

7. Butterfly stretch

The butterfly stretch is a simple yet effective way to open up your hips and improve lower body flexibility [3].

It’s especially helpful for those who sit for long periods, aiding in reducing hip and lower back tension.

  • Bend your knees to the sides while sitting on the floor and bringing your soles together.
  • Hold onto your feet with your hands.
  • Feeling a stretch in your inner thighs, gently press your knees down towards the floor.
  • Breathe deeply while holding this posture for 30 to 1 minute.

This stretch is especially beneficial for those who sit for extended periods, as it helps counteract tightness in the hips.

It’s also a great addition to any post-workout routine, aiding in muscle recovery and flexibility.

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8. Standing quad stretch

A simple yet effective exercise for loosening up your thighs. It’s particularly beneficial after a long run or a day spent sitting, helping to keep your legs flexible and pain-free.

  • Stand on one foot, using a wall or chair for balance if needed.
  • Bend your other knee, bringing your heel toward your glutes.
  • Grab your ankle with your hand and gently pull to increase the stretch.
  • Keep your knees close together and maintain a straight posture.
  • Hold for 20-30 seconds, then switch legs.

This stretch is key for anyone engaged in activities like running, cycling, or even long periods of sitting.

It helps alleviate tightness in the quadriceps and can aid in preventing knee pain. Regularly including the standing quad stretch in your routine can improve flexibility and reduce the risk of muscle strains.

9. Calf stretch

The calf stretch is a simple yet effective way to keep your lower legs limber and strong. It’s especially beneficial for those who love to run, hike, or spend a lot of time on their feet.

  • Stand facing a wall and place your hands on the wall at about chest level.
  • Step one foot back, keeping that heel flat on the ground.
  • Lean forward with your front knee bent, feeling a stretch in the back leg’s calf.
  • Hold for 20-30 seconds, then switch legs.

This stretch helps prevent calf muscle strains and Achilles tendon issues. It’s also a great way to reduce stiffness after sitting for long periods.

Incorporating the calf stretch into your daily routine can improve flexibility in your lower legs and enhance overall leg function.

calf stretch

10. Lying down spinal twist

Perfect for easing back tension and promoting spinal health. It’s a simple yet effective move that can be a game-changer for your daily comfort and flexibility.

  • Lie on your back and bring your knees to your chest.
  • For balance, extend your arms out to the sides.
  • While keeping both shoulders on the ground, gradually lower your legs to one side.
  • Turn your head to the opposite side for a complete spinal twist.
  • Hold for 30 seconds to 1 minute, then switch sides.

This stretch is excellent for soothing lower back pain and promoting spinal flexibility. It’s a calming exercise, perfect for unwinding before bed or after a long day.

Regularly practicing the lying down spinal twist can help maintain a healthy spine and reduce discomfort [4].


Remember that incorporating these simple movements into your daily routine can lead to significant improvements in flexibility, posture, and overall well-being.

Stretching isn’t just about physical benefits; it’s a step towards a more balanced and comfortable lifestyle.

If you’ve found this guide helpful, don’t forget to share it with friends and family who might also benefit from these exercises.

Your journey towards better health and flexibility starts with a single stretch, so let’s keep moving together!


How long should I hold a stretch?

Aim to hold each stretch for about 20-30 seconds. This duration is ideal for safely improving flexibility and relieving muscle tension.

How often should you do stretching exercises? 

For optimal results, try to stretch daily. Consistency is key, so even a few minutes a day can make a big difference.

Can I do stretching exercises everyday?

Yes, you can safely do stretching exercises every day, as they are beneficial for maintaining and improving flexibility, reducing muscle tension, and enhancing overall mobility. Just remember to listen to your body and adjust the intensity as needed.

How do you stretch if you are inflexible?

If you’re inflexible, start with gentle stretches and focus on your comfort level, gradually increasing intensity as your flexibility improves. Consistency and patience are key; do not rush or force a stretch to avoid injury.

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[1] https://www.health.harvard.edu/staying-healthy/the-importance-of-stretching
[2] https://omnihospitals.in/maintaining-a-healthy-spine-tips-for-a-strong-and-flexible-back/
[3] https://www.prevention.com/fitness/g20457906/12-yoga-poses-to-open-your-hips/
[4] https://www.everydayyoga.com/blogs/guides/how-to-do-reclined-spinal-twist-in-yoga

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