Stretches for Beginners: Some of the Best Moves for Those Just Starting

A regular stretch routine has many benefits. Stretching will help you increase your flexibility, move better overall, and it’s also a great way to de-stress. As a beginner, it’s great to start with basic stretches that don’t require any crazy contortions or weird positions to try to figure out.

In this article, you’ll learn a full body stretch routine and some tips and tricks for how to implement this routine into your lifestyle for the best results. You can learn more on this topic within the NASM Stretching and Flexibility Certification course, but we will cover the basics right here!

 BEST STRETCHES FOR BEGINNERS 

• Standing Calf Stretch
• Standing or Seated Inner Thigh Stretch
• Standing or Seated Hamstrings Stretch
• Quad Stretch
• Kneeling or Standing Hip Flexor Stretch

You’ll notice that many of these stretches have options for kneeling, sitting, or standing. Choose the option that works best for you! You don’t have to get down on the ground to get a good stretch! Plus, standing or seated stretches are office friendly.

For each of these stretches, ease into the stretch position until you start to feel the stretch. Once you start to feel a tolerable stretch, hold still in that position for 30 seconds, up to 2 minutes, depending on your goals and your available time. Remember to breathe as you stretch, and try to relax.

STANDING CALF STRETCH

Place your hands on a wall or fixed surface and step back with one foot. Turn the toes of your back foot inward slightly and press your heel into the ground to feel a stretch in the calf of the back leg. Bend the front leg more for a deeper stretch, or move the back leg back until you feel a good stretch.

STANDING OR SEATED INNER THIGH STRETCH

Standing: Stand with feet wider than hip width apart and toes facing straight ahead. Lunge to one side by bending the knee and sitting the hips back, keeping the other leg straight.
You should feel a stretch in the inner thigh of the straight leg. Seated: Sit on a ball or in a chair with one leg bent and the other straight out to the side (just like the standing inner thigh stretch).

STANDING OR SEATED HAMSTRINGS STRETCH

Standing: Place one heel out in front, with your toes up, and keep that leg straight as you sit your hips back like you’re sitting in a chair. You should feel the stretch in the back of the straight leg.

Seated: Sit on the front edge of the seat with both legs bent in front of you. Extend one leg straight out, with the toes up, and keep your back flat as you lean forward to feel the stretch in the back of the straight leg.

STANDING OR LYING DOWN QUAD STRETCH

Standing: Hold onto a chair, wall, or counter top for balance as you bend one knee and grab the foot behind you. Squeeze your glutes and bring your stretching leg back until your thighs are even.

You should feel the stretch on the front of the thigh on the bent leg. If this stretch is too intense, put a towel or band around your foot and gently pull the towel or band up toward your glutes to allow your knee to bend as far as you can to feel a comfortable stretch. Lying Down: Lay down on one side and bend the top leg. Grab your foot with the top arm and pull your thigh back until it’s stacked right on top of the other one. You should feel a stretch on the front of the thigh of the bent leg.

If this stretch is too intense, put a towel or band around your foot and gently pull the towel or band up toward your glutes to allow your knee to bend as far as you can to feel a comfortable stretch.

KNEELING OR STANDING HIP FLEXOR STRETCH

• Kneeling: Place one knee directly underneath the hip and the other leg bent at 90-degrees with the foot flat on the ground. This is a half-kneeling position.
• Squeeze the glutes on the kneeling side and tuck the hips under.
• You should feel the stretch on the front of the hip and the front of the thigh of the kneeling leg.
• Standing: Step one foot back with both feet facing straight ahead.
• Raise the arm on the same side as the back leg. Reach up and over your head slightly. You can also rotate your upper body away from the front leg slightly to deepen the stretch.
• You will feel the stretch on the front of the hip of the back leg.