Flexibility is a key component of overall fitness, helping to enhance muscle function, prevent injuries, and increase our range of motion. Today, we’re focusing on improving our flexibility with the Best Flexibility Workout for Beginners.

best flexibility workout for beginners you can do it

This beginner-friendly routine includes a series of gentle stretches and movements that will help you gradually improve your flexibility. Whether you’re looking to ease tight muscles, improve your posture, or simply relax and unwind, this workout is perfect for you. Remember, flexibility takes time and consistency, so be patient with yourself and listen to your body. Move at your own pace, and don’t push too hard. So, find a comfortable space, wear something you can move easily in, and let’s start this journey towards better flexibility together.

To achieve maximum benefits, incorporating flexibility workouts into your daily routine is a great way to achieve greater flexibility. A good stretch routine doesn’t take a lot of time. If you want to make sure your form is great and you are on the right track with your types of exercise so you can get the best results, you might consider consulting a personal trainer for a few sessions of guidance. 

WHAT ARE THE BENEFITS OF STRETCHING?

Stretching has numerous benefits that contribute to overall health and well-being. Here are some of the key benefits of incorporating stretching into your regular routine:

Physical Benefits

  1. Improves Flexibility: Regular stretching increases the range of motion in your joints, which can enhance your flexibility and performance in physical activities.
  2. Increases Blood Flow: Stretching improves circulation, which increases blood flow to your muscles. This can help speed up recovery after muscle injuries.
  3. Enhances Posture: Stretching helps to align your body properly and improve posture by loosening tight muscles that might pull parts of your body away from their intended position.
  4. Reduces Risk of Injury: Flexible muscles are less likely to become injured during physical activities. Stretching can help prepare your muscles for exercise and daily activities, reducing the risk of strains and sprains.
  5. Relieves Muscle Tension and Pain: Regular stretching can help relieve muscle tension and reduce pain associated with muscle tightness.
  6. Enhances Performance: Stretching before physical activities can help prepare your muscles for the workout ahead, potentially improving your performance in athletic activities.

Mental and Emotional Benefits

  1. Reduces Stress: Stretching helps relax tense muscles, which can reduce stress and promote a sense of well-being.
  2. Promotes Relaxation: The act of stretching can be meditative, helping you to relax your mind and reduce mental tension.
  3. Improves Sleep: Regular stretching, especially before bed, can help reduce muscle tension and promote relaxation, leading to better sleep quality.

Long-Term Health Benefits

  1. Enhances Mobility and Balance: Regular stretching helps maintain and improve your balance and mobility, which is particularly important as you age.
  2. Aids in Muscle Recovery: Stretching after workouts helps to remove lactic acid buildup in muscles, which can reduce soreness and aid in muscle recovery.
  3. Supports Healthy Joints: Stretching helps maintain the range of motion in your joints, which can help prevent and alleviate joint pain.

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

a woman doing a beginner stretch outside

WHAT ARE THE DIFFERENT TYPES OF STRETCHING?

Types of Stretching

  1. Static Stretching: Involves holding a stretch in a comfortable position for a period, typically 15-60 seconds. This type is great for improving flexibility and is best done after a workout.
  2. Dynamic Stretching: Involves moving parts of your body through a full range of motion, mimicking movements of the activity or sport you are about to perform. This type is ideal for warming up before exercise.
  3. Ballistic Stretching: Uses the momentum of a moving body or limb in an attempt to force it beyond its normal range of motion. This type should be done with caution and is generally not recommended for beginners.
  4. PNF Stretching: Proprioceptive Neuromuscular Facilitation involves both stretching and contracting the muscle group being targeted. It can be very effective for improving flexibility.

Incorporating a variety of stretching techniques into your routine can help you enjoy these benefits and maintain a healthy, balanced lifestyle.

HOW OFTEN SHOULD YOU STRETCH?

How often you should stretch depends on your fitness goals, overall health, and activity level. Here are some general guidelines for your flexibility workout for beginners:

  1. Daily Stretching:
    • Stretching daily, even for a short period, can help maintain flexibility and range of motion. Aim for at least 5-10 minutes of stretching each day, focusing on major muscle groups.
  2. Before and After Exercise:
    • Warm-Up: Include dynamic stretching before workouts to prepare your muscles and joints for activity. This type of stretching involves moving through ranges of motion that mimic the exercise you’re about to perform.
    • Cool-Down: Incorporate static stretching after workouts when your muscles are warm. Hold each stretch for 15-60 seconds, targeting the muscle groups you worked during your exercise.
  3. Flexibility Training:
    • For those specifically looking to improve flexibility, aim to stretch each major muscle group for a total of 60 seconds per stretch, at least 2-3 times a week. This can be divided into shorter intervals, such as 3 sets of 20 seconds per stretch.
beginners stretching

Short Term Flexibility Goals

Setting short-term flexibility goals can help you stay motivated and track your progress. Here are some practical steps and examples of short-term flexibility goals:

Steps to Set Short-Term Flexibility Goals

  1. Assess Your Current Flexibility:
    • Perform a few basic stretches to gauge your current flexibility levels. Note which muscles feel tight or have limited range of motion.
  2. Set Specific, Measurable Goals:
    • Identify specific areas you want to improve and set measurable goals. For example, “I want to touch my toes within 4 weeks” or “I want to improve my shoulder flexibility to reach behind my back.”
  3. Create a Plan:
    • Develop a stretching routine that targets the areas you want to improve. Decide how often you will stretch and which exercises you will include.
  4. Track Your Progress:
    • Keep a journal or use an app to record your stretching sessions and any improvements in flexibility. This will help you stay accountable and see your progress over time.
  5. Stay Consistent:
    • Consistency is key to improving flexibility. Stick to your plan and be patient, as flexibility improvements can take time.

Examples of Short-Term Flexibility Goals

  1. Touching Your Toes:
    • Goal: Touch your toes with straight legs within 4 weeks.
    • Plan: Stretch your hamstrings and lower back for 10 minutes every day. Include stretches like seated forward bends and standing hamstring stretches.
  2. Improving Hip Flexibility:
    • Goal: Perform a full lunge with proper form within 6 weeks.
    • Plan: Stretch your hip flexors and quadriceps for 10-15 minutes every day. Include stretches like hip flexor stretches, pigeon pose, and lunges.
  3. Increasing Shoulder Flexibility:
    • Goal: Reach both hands behind your back to clasp them within 4 weeks.
    • Plan: Stretch your shoulders and chest for 10 minutes every day. Include stretches like arm cross stretches, doorway stretches, and behind-the-back stretches.
  4. Enhancing Spinal Flexibility:
    • Goal: Perform a full seated spinal twist within 4 weeks.
    • Plan: Stretch your back and spine for 10-15 minutes every day. Include stretches like seated spinal twists, cat-cow stretches, and cobra pose.
  5. Improving Ankle Flexibility:
    • Goal: Increase ankle dorsiflexion by 10 degrees within 6 weeks.
    • Plan: Stretch your calves and ankles for 10 minutes every day. Include stretches like calf stretches, ankle circles, and heel drops.

Flexibility Exercises for Obese

Flexibility exercises are important for everyone, including individuals who are obese. This flexibility workout for beginners can help improve mobility, reduce the risk of injury, and enhance overall well-being. Here are some flexibility exercises that are gentle and effective for obese individuals:

Gentle Flexibility Exercises

  1. Seated Forward Bend
    • How to Do It: Sit on the edge of a sturdy chair with your feet flat on the floor, shoulder-width apart. Slowly bend forward from your hips, reaching your hands towards your feet. Hold for 15-30 seconds.
    • Benefits: Stretches the lower back and hamstrings.
  2. Standing Side Stretch
    • How to Do It: Stand with your feet shoulder-width apart. Raise your right arm overhead and lean to the left, feeling the stretch along your right side. Hold for 15-30 seconds, then switch sides.
    • Benefits: Stretches the side body and improves flexibility in the spine.
  3. Seated Spinal Twist
    • How to Do It: Sit on a chair with your feet flat on the floor. Place your right hand on the back of the chair and gently twist your torso to the right. Hold for 15-30 seconds, then switch sides.
    • Benefits: Improves spinal flexibility and relieves tension in the back.
  4. Hamstring Stretch
    • How to Do It: Sit on the edge of a chair with one leg extended straight and the other foot flat on the floor. Lean forward from your hips, reaching towards your toes on the extended leg. Hold for 15-30 seconds, then switch legs.
    • Benefits: Stretches the hamstrings and lower back.
  5. Calf Stretch
    • How to Do It: Stand facing a wall with your hands on the wall at shoulder height. Step one foot back, keeping it straight, and bend your front knee. Press your back heel into the ground. Hold for 15-30 seconds, then switch legs.
    • Benefits: Stretches the calf muscles.
  6. Cat-Cow Stretch
    • How to Do It: Start on your hands and knees with your wrists directly under your shoulders and your knees under your hips. Inhale and arch your back, lifting your head and tailbone (Cow Pose). Exhale and round your back, tucking your chin and tailbone (Cat Pose). Repeat for 5-10 breaths.
    • Benefits: Increases flexibility in the spine and stretches the back and neck.
  7. Child’s Pose
    • How to Do It: Start on your hands and knees. Sit back on your heels and stretch your arms forward, lowering your forehead to the floor. Hold for 15-30 seconds.
    • Benefits: Stretches the back, hips, and shoulders.
  8. Shoulder Stretch
    • How to Do It: Stand or sit with your feet shoulder-width apart. Bring one arm across your chest and use the opposite hand to gently press your arm closer to your chest. Hold for 15-30 seconds, then switch arms.
    • Benefits: Stretches the shoulders and upper back.
  9. Neck Stretch
    • How to Do It: Sit or stand with your back straight. Gently tilt your head to one side, bringing your ear towards your shoulder. Hold for 15-30 seconds, then switch sides.
    • Benefits: Stretches the neck muscles and relieves tension.
  10. Hip Flexor Stretch
    • How to Do It: Stand with your feet shoulder-width apart. Step one foot back and bend your front knee, lowering into a lunge. Keep your back leg straight and press your hips forward. Hold for 15-30 seconds, then switch legs.
    • Benefits: Stretches the hip flexors and improves flexibility in the hips.

The Best Dynamic Stretching Exercises For Beginners

Dynamic stretching involves active movements that take your muscles and joints through their full range of motion, preparing your body for physical activity. Here are some of the best dynamic stretching exercises for beginners:

1. Arm Circles

  • How to Do It: Stand with your feet shoulder-width apart. Extend your arms out to the sides at shoulder height. Make small circles with your arms, gradually increasing the size of the circles. Reverse the direction after 10-15 seconds.
  • Benefits: Warms up the shoulders and improves shoulder mobility.

2. Leg Swings

  • How to Do It: Stand next to a wall or support for balance. Swing one leg forward and backward, gradually increasing the range of motion. Perform 10-15 swings per leg, then switch to side-to-side swings.
  • Benefits: Loosens up the hip flexors, hamstrings, and glutes.

3. Torso Twists

  • How to Do It: Stand with your feet shoulder-width apart and your arms at your sides. Rotate your torso to the left, bringing your right arm across your body. Then, twist to the right, bringing your left arm across your body. Continue twisting back and forth for 30-60 seconds.
  • Benefits: Increases mobility in the spine and warms up the core muscles.

4. High Knees

  • How to Do It: Stand with your feet hip-width apart. March in place, lifting your knees as high as possible towards your chest. Swing your arms naturally as you move. Perform for 30-60 seconds.
  • Benefits: Elevates heart rate and warms up the lower body.

5. Butt Kicks

  • How to Do It: Stand with your feet hip-width apart. Jog in place, bringing your heels up towards your glutes. Swing your arms naturally as you move. Perform for 30-60 seconds.
  • Benefits: Stretches the quadriceps and warms up the legs.

6. Walking Lunges

  • How to Do It: Stand with your feet together. Step forward with your right leg and lower into a lunge, keeping your front knee over your ankle. Push off your right foot and bring your left leg forward into the next lunge. Continue walking forward with each lunge. Perform 10-15 lunges per leg.
  • Benefits: Warms up the hips, glutes, and thighs.

7. Hip Circles

  • How to Do It: Stand with your feet shoulder-width apart and your hands on your hips. Rotate your hips in a circular motion, making large circles. Perform 10-15 circles in one direction, then switch directions.
  • Benefits: Increases mobility in the hips and lower back.

8. Leg Crossovers

  • How to Do It: Lie on your back with your arms extended out to the sides. Lift one leg up and across your body, trying to touch the opposite hand. Return to the starting position and repeat with the other leg. Perform 10-15 crossovers per leg.
  • Benefits: Stretches the lower back, glutes, and hamstrings.

9. Inchworms

  • How to Do It: Stand with your feet together. Bend at the waist and place your hands on the floor. Walk your hands forward until you reach a plank position. Then, walk your feet towards your hands. Repeat for 5-10 repetitions.
  • Benefits: Warms up the entire body and increases flexibility in the hamstrings and shoulders.

10. Side Lunges

  • How to Do It: Stand with your feet wider than shoulder-width apart. Shift your weight to your right leg and bend your right knee, lowering into a side lunge. Keep your left leg straight. Return to the starting position and repeat on the left side. Perform 10-15 lunges per side.
  • Benefits: Stretches the inner thighs and warms up the lower body.

Tips for Dynamic Stretching

  • Warm-Up First: Although dynamic stretches can serve as a warm-up, it’s still beneficial to start with a few minutes of light cardio, like brisk walking or jogging in place.
  • Focus on Movement: Unlike static stretching, dynamic stretching is about controlled, gentle movement. Avoid bouncing or jerking motions.
  • Gradually Increase Range of Motion: Start with smaller movements and gradually increase the range of motion as your muscles warm up.
  • Stay Hydrated: Drink water before and after your stretching routine to stay hydrated.

Incorporating these dynamic stretches into your flexibility workout for beginners can help improve your flexibility, mobility, and overall performance in physical activities.