Workouts for obese beginners must start with warm-ups just like for everyone else. Try these beginner stretches to start your workout off right.

Workouts for obese beginners must start with warm-ups just like for everyone else. Try these beginner stretches to start your workout off right.

Stretching gets your heart moving, loosens your muscles, joints, and tendons as well as your bones. They reduce your risk of springs strains, tears, pulls, fractures, and dislocations. Plus, stretching is just relaxing.

First, warm up with 5-10 minutes of light walking or cycling in low gear. Next, begin stretching. This can complete your warm-up or you can continue into a stretching exercise session such as yoga or pilates.

How do obese people stretch?

When you are very overweight any exercise is more difficult. So just take it slow and don’t force yourself. If a movement is painful, don’t do it or modify it so it’s not. Beginner stretches take time to master. Pilates for Obese Beginners can help you get loosened up. And don’t forget to make sure you are using proper form to reduce the risk of injury and get the most from each movement.

Remember, before starting ANY kind of exercise, consult with your doctor to make sure they recommend it.

obese woman stretching on a trail

If you want more of my weight loss story and how I grew up on little Debbies and soda and learned how to change my health and life through exercise and nutrition, check out this nutrition guide. It has some basic dos and don’ts that my wife and I used for me to lose 100 pounds and be on no medication at age 53. There are also some sample meal plans in there. It was a long process, not a quick fix, but if I can do it, so can you!

Static stretching

I love doing static stretches. It’s very relaxing. You can even do it while sitting and watching tv. Sit or lie down and hold the stretch for 10-45 seconds. It’s a great way to destress and increase the range of motion.

Quad stretch-In a standing position, pull your foot from behind you and stretch out your quad muscle. Then do the other side.

Trapezius stretch-cross your arm over your chest with your other hand pull your arm to stretch the muscles in your back. It’s great for your posture too. Trade arms and do the other side.

Hamstring stretch-Place one foot forward. Sit back and lean forward towards the foot that’s in front. This will help work your lower back and relieve back strain.

Groin stretch-sit on the floor and put the flats of your feet together to make a diamond with your legs. Gently place your hands on your knees and push down. This will help put pressure on the inside of your thighs.

Calf stretch-Find a good sturdy wall. Lean against it with one foot back and the other forward. Plant the back foot flat and feel the stretch in your calf. This is a great one if you have to stand a lot for work.

Forearm stretch-Extend one arm out and hold out your hand like a stop sign. The other hand will grasp the fingers and lightly pull back. This will release pressure on the carpal tunnel nerve if you have been using your hands a lot.

obese woman stretching arms and hands in the gym

Dynamic stretching

Lunges-Use a step or just lunge forward on the flat ground. This stretches all the major muscles of the leg. Make sure your knee doesn’t extend past your foot. Repeat on the other side.

Hip rotation-Swing your foot to the front, side, and back of your body in all ranges of motion. Then do the other foot.

Side bends-Stand straight and lean side to side reaching down with your hand as far as it can in a slow continuous motion.

Stretching exercise to lose weight

It’s important to stretch for everyone, even if you are overweight. It protects our bodies. Stretch all the major muscle groups daily. Keeping your muscles engaged helps the body burn calories and builds muscle tone. Stretching is an important part of working out to lose weight along with cardio and strength building and stretching helps keep you from getting injured during exercise or normal activity. And check out these fun workouts too.

Beginner stretches are underrated but it’s so important. That’s my pro-athletes stretch before performing. Don’t you owe it to yourself to be the best you can be? It just takes a few minutes of your day to feel better from stretching. You are worth the time to take care of yourself. And for a weight machine workout plan check this out.

Check out these Low Impact Workouts for Obese Beginners too!

What do you call a can opener that doesn’t work? A can’t opener!