10 best beginner stretching exercises

The content of the article

• Hamstring Stretch
• Lunge with twisting of the spine
• Triceps Exercise
• Combination 90/90
• Frog
• Butterfly
• Working out the back
• Quick stretch
• Sphinx pose
• Dog pose

Flexibility can be developed at any age, regardless of the degree of training. You will have to exercise regularly, not sparing yourself and giving your muscles a complex dynamic and static load. It is not necessary to sign up for fitness or conduct regular strength training in the gym: you can do it at home.

Hamstring Stretch

Stand upright, place your legs slightly wider than your shoulders and extend your arms along the body. Exhaling, slowly lean forward, try to press your forehead to your knees. Do not make sudden movements: pull yourself to your legs gradually to feel muscle tension. In the final pose, you need to hold out for about 30 – 45 seconds, then smoothly return to its original position. Thanks to this exercise, you can stretch your neck, back, buttocks, hamstrings, calves.

Lunge with twisting of the spine

These beginner stretching exercises help work out quadriceps, oblique back muscles. Step-by-step execution technique:

1. Stand up straight, reach up. Hold in position for a few seconds, work out your feet in a circular motion.
2. Take a big step with your left foot: the muscles should be stretched, but without pain.
3. Bend your knees slowly, focusing on your left leg. The fingers of the right should stand on the floor, forming a straight line with the body.
4. Place your right hand on the floor, and turn the body to the left, pulling the left brush up. Hold on in this position for 30-120 seconds. Similar manipulations need to be repeated for the right leg. If you find it difficult to balance, exercise near the wall.

Triceps Exercise

Sit with your legs bent under you, spread them a little wider than your shoulders, stretch your arms above your head and bend at the elbows. Try to reach your shoulder blades with your palm. If it does not work out, you can help yourself with your left hand, gently pressing on the elbow. Do not make jerky movements – this increases the likelihood of injury. The complex, in addition to triceps, helps to stretch the neck, shoulders, body itself.

Combination 90/90

Performing this exercise regularly, you can work out the hip zone well:

1. Sit on a horizontal surface with your right leg bent at an angle of 90 degrees. The foot should be deployed to the left, and the calf muscle – perpendicular to the body.
2. Bring your left leg back. The knee should be bent – so it will be much easier to complete the complex.
3. Keeping your buttocks on the floor, try to bring your left leg back and straighten it as much as possible. Having felt the maximum muscle tension, hold on for 30-120 seconds. After that, repeat the exercise for the other leg..

Frog

This stretch gymnastics will help to develop the inguinal muscles:

1. Get down on all fours, put your knees wider than shoulder level. The inside of the foot and knees, if the complex is being performed for the first time, should rest against the floor.
2. Move forward with your legs motionless. To begin with, the maximum distance of movement should be about 30 cm. You can facilitate the exercise by transferring the weight of the body to the elbows, and hold out for 2 minutes.

Butterfly

Such stretching exercises for beginners warm the inside of the thigh, buttocks, and back well:

1. Sit straight: bring your feet together, and knees apart widely apart. We must strive to be parallel to the floor..
2. Take a deep breath, then exhale slowly, gently pushing your elbows on your legs, gently lowering them down. In the maximum tension position hold on for a minute.

Working out the back

Such gymnastics for stretching will help to quickly stop tension in the back, and with regular exercise, they will improve posture:

1. Sit with your knees bent and feet on the floor. To make it easier, beginners can press their chest to their knees. The housing must remain perfectly flat..
2. Grip your palms behind your back, parallel bringing the shoulder blades together. You should feel the back muscles strain.
3. Try to gently raise your hands and hold them at the highest point for 3 seconds. The number of repetitions – 5-10 times.

Quick stretch

Lying on one side, firmly grasp the toe of your upper leg. Gently translate the limb up to the buttock. In order not to lose balance, you can focus on the elbow. After completing the exercise, you need to repeat for the second side.

Sphinx pose

It is not difficult to develop the lower part of the body if you perform this exercise:

1. Lie on your stomach, spread your legs to the sides. Try to relax, make your breathing smooth and calm..
2. Place your elbows on the floor and slightly raise your chest.
3. Pressing your hips firmly to the floor, begin to align on your hands. The exercise is performed until the first discomfort: if you experience discomfort, you need to return to the starting position.

Dog pose

Strengthen the oblique muscles of the back, shoulder and buttock groups as follows:

1. Stand in the dog’s pose. Breathing should be even, muscles should be relaxed..
2. Move your hands forward until you feel tension in the muscles.
3. Lower the case down, not allowing bending in the case, stretch again. The fixation time in this position is 3–120 seconds..