Guide on the best stretching routines for beginners: full Body

Stretching routines

It is that we should all do it. However, only a handful of us actually do. It can have an impact on how your muscles react to exercise. Warm muscles are more pliant, therefore stretching warms them up.

Stretching may be unpleasant at first, but it should not be painful. Individual stretches are usually 10–30 seconds long. Repeating a stretch practice can help because it gets simpler to lengthen the muscles once they have been adequately loosen up.

Stretches can be static (in which the person keeps a fixed position) or dynamic (in which the person stretches while moving).

When is the best time to stretch?

Flexibility exercises are best done when your muscles are already heated, since this allows them to extend farther without tightness or pain. Warm up your muscles first with a few minutes of easy walking if you're merely doing stretching exercises. Stretch after, not before, doing endurance or strength workouts.

How much will I require?

Each stretching exercise should be repeated three to five times during each session.

Stretch carefully and gradually into the desired posture, to the most comfortable position possible, without causing pain. Do what feels right to you. Hold the stretch for roughly 10 seconds if you're not used to stretching. Stretching will become simpler as you do it more frequently. You'll eventually be able to comfortably hold each stretch for 30 seconds.

Benefits of Stretching

Stretching on a daily basis can help your mental and physical wellness. Chronic pain, such as osteoarthritis and lower back discomfort, can be relieved by stretching. Stretching on a regular basis will loosen muscles and increase range of motion. It can reduce the likelihood of injuries such as sprains, which damage ligaments, and strains, which affect muscles or tendons, as a result of these effects.

• Improved Circulation. A four-week static stretching regimen enhanced blood vessel function in 16 males in a 2015 research.
• Enhances your flexibility. Stretching on a regular basis can help you improve your flexibility, which is important for your general health.
• It aids in the reduction of tension headaches. Tension and stress headaches can make it difficult to get through the day. Stretching can help relieve headache tension in addition to a healthy diet, adequate hydration, and plenty of rest.
• Pain is reduced. An 8-week stretching and strengthening exercise was able to dramatically alleviate pain caused by bad posture, according to a 2015 study on 88 university students.
• Reduced Injury risk. Stretching on a regular basis might help you avoid joint and muscle issues.
• Athletic performance has improved. According to a 2018 scientific review, focusing on dynamic stretches before exercising can increase athletic performance by minimizing joint limitations.
• Increased Range of motion. You have more mobility when you can move a joint across its full range of motion. Both static and dynamic stretching can enhance range of motion, according to a 2019 study of 24 young people.
• Relaxation. Many people find that stretching combined with deep and steady breathing helps them relax.
• It helps to improve your posture. A combination of strengthening and stretching specific muscle groups helps alleviate musculoskeletal pain and promote appropriate alignment, according to one study. This, in turn, may aid in the improvement of your posture.
• Back pain may be treated and avoided. Stretching the muscles can aid in the healing of an existing back issue. It can also help you avoid back discomfort in the future by strengthening your back muscles and lowering your chance of muscle strain.

NB: It is critical to cease immediately if any of the stretches create discomfort. Stretching should be done within one's capabilities, and even modest stretching can be beneficial.

Types of stretches

Stretching can be done in a variety of ways, with various types of stretches being more appropriate at certain times.

Dynamic stretches entails rotating a joint or muscle through its whole range of motion. This will help to warm up your muscles and prepare them for workout. Arm circles and leg swings are two examples of dynamic stretches.

Static stretches entails holding stretches for at least 15 seconds or longer without moving. This aids muscle relaxation, particularly after exertion.

When to stretch

Before Exercise

Muscles that are warm perform better than muscles that are cold. Stretching should be included in your warm-up regimen to prepare your muscles for the forthcoming action.

Static stretching before exercise has been shown to diminish athletes' power and strength output. If you're training for a power or speed sport, you should avoid static stretching and instead use dynamic stretching in your warmup.

After exercise

After a workout, including static stretching to assist minimize muscle pain produced by vigorous exercise. Stretching all portions of your body, with an emphasis on the muscles you utilized throughout your workout, is an excellent idea.

Before going to bed

According to a 2014 research of 20 young male adults, static stretching activates the parasympathetic nervous system. Your body's relaxation and digestion are controlled by your parasympathetic nervous system. This could explain why many individuals think stretching before bedtime helps them unwind and unwind at the end of the day.

After sitting

Stretching after a period of idleness can assist boost blood flow and alleviate stiffness in your muscles. This is why stretching after waking up or sitting for a long amount of time feels wonderful — and is useful.

The full body stretching routine

Aim to incorporate at least one stretch for each major muscle group in your body when creating a full-body stretching practice. Certain muscles may feel unusually tight and require extra attention. Sitting for long periods of time, for example, can cause tight muscles in the neck, hips, legs, and upper back. Take it slowly if you're new to a regular stretching routine.

People can begin this workout at the top of their bodies and work their way down to avoid missing significant muscle groups. It only takes a person 10–15 minutes every day to do it. Many folks do this first thing in the morning or right before going to bed.

Neck circles/ roll

• Stand tall with your feet shoulder-width apart and your arms at your sides.
• The chin should be dipped gently toward the chest.
• Roll the head clockwise for 1 rotation, which should take about 7 seconds.
• After 5 seconds of rest, roll the head in the opposite direction in the same motion.
• Rep 3 times more.

Ankle to knee

• Lie down on your back with your knees bent and your feet flat on the floor.
• Flex one foot by placing its ankle on the opposing knee.
• Pull the back of the thigh of the leg that has the foot on the floor towards your chest.
• Extend the stretch by pushing the knee of your bent leg out.
• Hold the stretch for at least 20 seconds while breathing deeply, then repeat with the opposite leg.

Shoulder roll

• Straighten your back and keep your arms at your sides.
• Slowly elevate the shoulders without bending the arms, then roll them back in a circular motion.
• Roll the shoulders backward five times, then forward five times.
• Rep the sequence twice more.

Plank

• Place your hands directly beneath your shoulders on the floor, with your legs straight behind you, feet together, and toes curled under.
• Tense every muscle in your body to keep it in a straight line from the top of your head to the bottom of your heels, parallel to the floor.
• Maintain this position for at least 20 seconds.

Behind head triceps stretch

• Extend your left arm straight upwards, elbow near to your head.
• Bend your left elbow and place your left hand behind your neck.
• Hold the left upper arm behind the elbow with the right hand and softly press down, pushing the left hand farther down the back.
• Hold for 10 seconds, then take a 5-second break before repeating with the opposite arm.
• Repeat the process two more times.

Standing hip rotation

• Place your hands on your hips and stand with your feet shoulder-width apart.
• Slowly bring the hips forward, then rotate them three times clockwise.
• Return the hips to their original position and then repeat the action in the opposite direction.

Runner’s lunge

• With your feet shoulder-width apart and your hands by your sides, take a stand.
• Step forward with one leg and drop your hips by bending your knee 90 degrees.
• Descend until the front knee is directly above the ankle and the back knee is close to the floor.
• Squeeze your glutes and tilt your pelvis forward.
• Hold the stretch for at least 20 seconds after taking a big breath.
• To get back to the starting position, drive through the heel of your lead foot and push off the back foot.

Standing hamstring stretch

• Straighten your back. Bend the right knee slightly and stretch the left leg forward, keeping the right foot flat on the ground.
• With the heel on the ground and the toes facing upward, flex the left foot.
• Place your hands on your right thigh and bend forward slightly, lifting your left toes.
• Hold for 20 seconds before taking a 10-second break. Replace the opposite leg and repeat the movement.
• Rep the entire sequence three times more.

Quadriceps stretch

• Maintain a straight posture. Hold a strong structure or a wall with your right hand for balance.
• Bend the left knee and pull the foot up behind you, keeping the right leg straight and the foot flat on the ground.
• Keep the hips and knees in line by softly pressing the foot toward the left buttock with the left hand.
• Hold the position for 30 seconds. Rep with the opposing leg after a 20-second pause.
• Rep the entire sequence three times more.

Pigeon

• Begin on all fours with your right knee forward and behind your right wrist. Your right ankle should be in front of your left hip.
• Return your left leg to the starting position, straightening the knee and pointing the toes.
• Maintain a square hip position and softly lower your hips (use some support from a pillow or yoga block under the right buttock if needed).
• Lower your upper body to the floor and lay your forearms and/or forehead on the ground if possible.
• Take a deep breath and stretch for at least 20 seconds.
• Tension in the right hip should be released on an exhale.
• Return to all-fours by pushing in the hands, bringing the hips up, and pushing out of the stance.

Forward bend

• Standing with your feet hip-width apart is a good idea.
• Exhale as you lead with your chest and lean forward at the hips (not the waist).
• Maintain a straight line with your legs while keeping your knees supple.
• While slowly rocking back and forth, cross your forearms and grip your elbows.
• Allow the crown of your head to dangle down for 20 seconds while taking deep breaths.
• Keep your back straight to get out of the stretch.

Child pose

• Kneel with your toes pointing back and your feet's tops flat on the ground.
• Return your seat to the heels.
• Slid the arms forward while pushing the buttocks back and lowering the chest to the floor.
• Hold the stretch for 30 seconds before repeating three times with a 10-second rest interval in between.

It's a nice way to end a stretching practice.

Triceps stretch

• Stand with your feet hip-width apart, one arm raised to the sky, and one elbow bent.
• Allow your hand to fall to the center of your back, palm facing you.
• To deepen the stretch, grab your elbow with the opposite hand and slowly pull it down.
• Take a deep breath, relax your neck and shoulders, and hold for at least 20 seconds before switching arms.

Shoulder stretch

• Raise both shoulders up, back, and down while standing with your feet hip-width apart. Raise one arm to shoulder height with the thumbs facing down.
• Pull the elevated arm across your chest while keeping your shoulders back.
• To produce tension, use the opposing hand to drive the arm into the body.
• Hold the stretch for at least 20 seconds after taking a big breath.

Ankle roll

• Stand with your left foot flat on the ground and your right heel elevated so that your weight is distributed evenly across your toes.
• Roll the right foot clockwise for 10 rotations while keeping the toes on the ground, then anticlockwise.
• Replace the right foot with the left and repeat the exercise.

Stretching routine to reset your body and mind

Downward facing dog

• Begin on your hands and knees, stacked under your shoulders and knees under your hips.
• Spread your hands out wide and press your index and middle fingers onto the mat.
• Draw your hips toward the ceiling by lifting your tailbone and pressing your butt up and back. Straighten your legs as much as possible and softly press your heels towards the floor.
• Face your knees with your head relaxed between your arms. Your back should be completely flat.
• Hold the position for 60 seconds.

Elbow out rotator stretch

• Begin by standing or sitting up straight. Place your left hand, palm and elbow pointing out, in the centre of your back.
• With your right hand, reach across the front of your body and grab your left bicep or elbow.
• Pull forward gently.
• Hold for 60 seconds, then switch sides and repeat.

Hands behind back drill

• Place both hands palms down on the back of your head while lying face down. Your elbows should be pointing outwards. This is where you'll begin.
• Make the letter Y with your arms outstretched.
• Reach as far as you can with your arms and circle them down the sides of your body, palms down. Flip your hands over to palms up and bring them to the center of your lower back as soon as you can no longer keep them down.
• Return to the beginning position by circling your arms in the opposite direction.
• Do this for a total of 60 seconds.

Piriformis stretch

• Sit with both legs out in front of you on the floor.
• Place your right foot firmly on the floor and cross your right leg over your left. Place your right hand behind your back and your left hand on your right quad or left elbow on your right knee (as indicated) as you twist your torso to the right.
• Hold for 60 seconds, then switch sides and repeat. (If you like, you can start with a lesser duration and work your way up to a longer time.)
• If the spinal rotation troubles your back, remove the twist and just pull your right quad in and to the left with your left hand.

Lunging psoas stretch

• Kneel on the right side of your body. Place your left foot, knee bent, flat on the floor in front of you.
• For support, place your right hand on a foam roller (or any calf-height object).
• Feel the stretch at the front of your hips by squeezing your buttocks and tucking your hips (where the psoas muscle is).
• To deepen the stretch, press down on the foam roller.
• Hold for 60 seconds before switching sides.

Puppy pose

• Begin with crawling on all fours. Curl your toes under and walk your arms forward a few inches.
• Raise your hips halfway to your heels and push them back.
• To maintain your arms straight and engaged, push through the palms of your hands.
• Hold the position for 60 seconds.

Stretching for hip flexibility

Hip flexibility can help people prevent painful disorders like osteoarthritis of the hip. The exercises below are designed to stretch various muscles in the hip area.

Knee to chest stretch

• Lie down flat on your back, legs straight.
• Bend the left leg and place the hands directly below the knee while keeping the right leg straight on the ground.
• Hold the left knee lightly on the chest for ten seconds.
• Replace the leg with the right leg and repeat the stretch.
• Rep the sequence five times more.

Hip abduction

• Lie down on your left side with your right leg resting on your left leg.
• While keeping the body on the side, bend the bottom (left) leg slightly and lift the extended top leg to roughly 45°.
• Elevate the leg for 5 seconds before lowering it for 2 seconds.
• Rep with this leg four more times.
• Repeat the entire sequence on the right side of your body.

Standing iliotibial band stretch

• To begin, stand up straight.
• Lift the left arm above the head and cross the left leg behind the right leg.
• Avoid twisting or forward motion by leaning your upper body to the right.
• Hold for 30 seconds, then switch sides and repeat.
• Rep the sequence four times more.
• If balancing in this stretch is difficult, lean against a wall for assistance.

Upper back stretch (after a prolonged sitting)

• Sit with your back straight, your core engaged, and your ankles in line with your knees in a chair.
• By pressing your left hand against the right side of the chair, twist your body to the right.
• Hold the position for 30 seconds.
• Rep on the opposite side.

Chest stretch (after a prolonged sitting)

• Place your forearms vertically on the doorframe in an open doorway.
• Push yourself forward until you feel a strain in your chest.
• For 30 seconds, hold the stretch.
• Rep on the opposite side.

Stretching routine for bed time

Bear hug

• Inhale as you stand tall and stretch your arms wide.
• Exhale as you hug yourself by crossing your arms and placing your right arm over your left and your left arm over your right.
• Breathe deeply as you bring your shoulders forward with your hands.
• For 30 seconds, hold this stretch.
• To release, take a deep breath and open your arms wide again.
• Exhale and do it again, this time with your left arm on top.

Neck stretches

• Take a seat in a relaxing chair. Take your right hand and place it on top of your head or behind your left ear.
• Hold this position for five breaths by gently bringing your right ear near your right shoulder.
• Rep the process on the other side.
• While keeping the rest of your body facing ahead, turn to look over your right shoulder.
• For five breaths, stay in this position.
• Rep the process on the other side.

Low lunge

• Bring your right foot below your right knee and your left leg back, maintaining your knee on the floor, into a low lunge.
• Bring your hands to the floor beneath your shoulders, to your knees, or to your head.
• Deeply inhale while concentrating on stretching your spine and expanding your chest.
• Feel a line of energy running from the crown of your head outward.
• Take five deep breaths in and out of this position.
• Rep the process on the other side.

Glute stretch (before bed)

• Lie down on your back, legs raised and knees bent at a 90-degree angle.
• Your left ankle should be crossed over your right knee.
• Pull your right leg toward your face (either over or behind your knee) until you feel a stretch in your opposite hip.
• Hold the position for 30 seconds.
• Rep on the opposite side.

Child’s pose

See notes above

Kneeling lat stretch

• Kneel in front of a chair, couch, or low table in a prone position.
• Make sure your knees are positioned squarely beneath your hips. For further support, lie down on a blanket or a pillow.
• Fold forward, lengthening your spine as you hinge at the hips, laying your forearms on the surface with palms facing each other.
• For 30 seconds, hold this stretch.
• Rep the process one to three times more.

Seated forward bend

• Sit with your legs stretched out in front of you.
• To stretch your spine, slightly engage your abdominals and press your sit bones into the floor.
• Fold forward at the hips, stretching your arms out in front of you.
• Tuck your chin toward your chest and relax your head.
• This stance can be held for up to 5 minutes.

Reclining bound angle pose

• Sit on the floor and bring your feet's soles together.
• Bring your back, neck, and head to the floor by leaning back on your hands. Cushions or pillows can be used to support your legs or head.
• Put your arms in any posture that feels good to you.
• As you breathe deeply, concentrate on relaxing your hips and thighs.
• This stance can be held for up to ten minutes.

Reclining bound angle pose

• Sit on the floor and bring your feet's soles together.
• Bring your back, neck, and head to the floor by leaning back on your hands. Cushions or pillows can be used to support your legs or head.
• Put your arms in any posture that feels good to you.
• As you breathe deeply, concentrate on relaxing your hips and thighs.
• This stance can be held for up to ten minutes.

Legs up the wall pose

• Place your right side against a wall and sit.
• Swing your legs up against the wall while lying on your back.
• Your hips might be up against or a few inches away from the wall. Select the distance that is most comfortable for you. You can also use a cushion to provide support and elevation to your hips.
• Rest your arms in any posture that is comfortable for you.
• Hold this position for up to 10 minutes.

Stretching routine for work-outs

Leg swings (before workout)

• Stand shoulder-width apart with your feet shoulder-width apart.
• Swing your right leg back and forth in front of your body while balancing on your left leg, just moving as far as is comfortable.
• Complete 20 repetitions.
• Rep on the opposite side.

Hamstring stretch (after workout)

• Place one leg in front of you on a soft surface. Place the inside thigh of your straight leg with your opposing foot.
• Lean forward and reach towards your toes, while keeping your back straight.
• Hold the stretch for 30 seconds when you feel it in the back of your extended leg.
• On the opposite side, repeat the process.

Stretching routines for runners

Running is a high-intensity sport. A runner's muscles may be injured if they do not stretch adequately beforehand. After a run, it's also necessary to stretch.

Supine hamstring stretch

• Lie flat on your back on the floor, knees bent.
• Straighten your left leg up to a 90-degree angle with the floor.
• Pull the leg toward the head with your hands behind the left thigh. If reaching the leg with your hands is difficult, wrap a towel or blanket around it and grip either end instead.
• Hold for 30 seconds, then switch legs and repeat after a 30-second rest.
• Repeat the sequence four times more.

Side lunge

• Stand with your feet hip-width apart and hip-width apart.
• Take a large step to the left while keeping both feet forward.
• Keep both feet level and pointing forward while bending the left knee and moving the hips to the left.
• Hold for 10 seconds before returning to your starting position. Repeat on the other side after a 10-second rest.
• 5 times through the full sequence

Hamstrings

• Sit on the ground with your left leg extended.
• If possible, move your right foot toward your inner thigh until it meets the top of your left leg.
• Lean forward, bending but without rounding your back and waist in the direction of your left foot, as if reaching for your toes.
• Hold the position for at least 30 seconds.
• Rep with the opposite leg.

Calf stretch

• Place your hands on the back of a chair or against a wall.
• Stagger your steps by putting one foot in front of the other. Maintain a straight back leg, a slightly bent front knee, and both feet flat on the ground.
• Bend your front knee to lean toward the chair or wall, keeping your back knee straight and your back foot flat on the ground. Repeat until you feel a slight stretch in your rear leg's calf.
• For around 30 seconds, hold the stretch.
• Rep on the opposite side.

Lliotibial band

• Stand near a wall or something else to help you balance.
• Your left ankle should be crossed behind your right ankle.
• Stretch your left arm over your head while balancing with your right arm.
• Reach to your right side by leaning forward.
• Hold for at least 30 seconds before switching legs.

Cobra stretch

• Lie on your back with your feet flat on the floor and your arms bent so that your hands are slightly below your shoulders.
• Gently push forward while keeping the hips on the floor, elevating the head and upper chest.
• Hold for 20 seconds before taking a 20-second break.
• Rep the stretch four times more.

Piriformis

• Lie down on your back with your knees bent and your feet flat on the ground.
• Raise your right knee to your chest.
• With your left hand, grab your knee and bring it up toward your left shoulder.
• Repeat on the other side, holding for 10-20 seconds.

Glute stretch (after running)

• Lie down on your back, legs raised and knees bent at a 90-degree angle.
• Your left ankle should be crossed over your right knee.
• Pull your right leg toward your face (either over or behind your knee) until you feel a stretch in your opposite hip.
• Hold the position for 30 seconds.
• Rep on the opposite side.

Psoas

• To begin, step forward with your right foot to form a lunge.
• Push your pelvis back and tighten your buttocks while keeping your chest and shoulders upright.
• Hold for at least 30 seconds after leaning forward slightly until you feel a stretch.
• Change sides.

Groin

• In a wide stance, stand with your feet widely apart.
• Lean to the right and bend your right knee until you feel a stretch without moving your left leg.
• Switch sides after 10-20 seconds of holding.

Spine stretch

• On your left side, lie down.
• Maintain a straight left leg while bending your right knee to the point when your leg reaches your chest.
• Rotate your right leg until your knee is in front of your left leg on the ground.
• To feel a stretch, rotate your right arm, head, and upper back to the right.
• Repeat on the opposite side, holding for 10-20 seconds.

Quadriceps stretch (after running)

Check the full body stretch routine above

Stretching routine for athletes

To maintain optimal muscle function, an athlete must stretch on a regular basis. The best stretching routine will vary depending on the sport, but it may include the activities below.

Forward lunge

• To begin, stand up straight.
• Take a big stride forward with your left leg, lowering your hips and bending both legs to around 90 degrees while remaining upright.
• Hold for 30 seconds before resting for 10 seconds before switching legs.
• Rep the sequence three times more.

Side seta straddle

• Sit with your legs outstretched to the sides and your toes pointing upwards.
• Place your hands on your left shin and lean your chin as much as you can toward the knee. Maintain as much straightness in your back as possible.
• Hold for 10 seconds, then rest for 5 seconds before repeating on the opposite side.
• Rep the sequence three times more.

Triceps stretch

• Straighten your back.
• Bring the left arm across the body in front of you, extending past the right shoulder.
• Bend the right arm and bring the left forearm toward the chest, being sure to grip the arm and not the elbow joint.
• Repeat with the other arm for a total of 10 seconds.
• Rep the sequence three times more.

Hip Flexor

Stretching safety tips:

• While stretching, relax and breathe normally. Then extend while slowly exhaling through your lips. Slowly count to ten or time yourself for 10 to 30 seconds. During the stretch, breathe normally.
• A stretch should never be jerky or bouncy, but should always be smooth and slow. This might cause muscles to tense up, which can lead to injury.
• Repeat each stretch 3-5 times, holding for 10-30 seconds each time. During each stretch, remember to breathe normally.
• As your flexibility improves, try reaching further in each exercise. It's natural to feel a slight tug during a stretch. Sharp or stabbing pain, as well as joint ache, indicate that you've gone too far.
• Maintain a small bend in your joints; never “lock” them in a straight position. This may result in injury.

In Conclusion

You may enhance your range of motion, improve your posture, and relax your mind by integrating 5 to 10 minutes of dynamic and static stretches into your regular routine.