Flexibility Exercises for Beginners

Cheerleaders, dancers, and athletes have to stay in shape and be as flexible as possible. The amount of physical energy and determination they require is immense. So does it mean that only cheerleaders, dancers, and athletes should be flexible? Does being flexible help a regular person gain any benefits? Of course, they do. When you perform exercises that work on making you flexible, you ensure the elasticity of your muscles, improve your posture, strengthen and shape your body, prevent injuries, relieve stress and anxiety, increase mobility in joints, reduce muscle stiffness/soreness, and strengthen your back muscles and spine. Individuals of different age group and weight can do these stretching and flexibility exercises as it helps in improving their blood circulation. With all these helpful benefits from the workouts, you too should consider doing them on a regular basis. As you read the rest of the article, you will find the different exercises which can be done from the comforts of your home or at the gym.

Flexibility Stretches for Beginners

The flexibility exercises mentioned in the article can be performed by both men and women. There are no set of exercises that should only be followed by either of the sexes. The only difference is the variation in intensity. Your current health, lifestyle, eating habits, and exercise routine will be responsible for how intensively you perform these exercises. Given below are some flexibility exercises that are ideal for beginners (who don't usually workout regularly).

Chest Stretch

• Kneel on the floor, fold legs behind, and hold hands behind your back.
• Keep your arms straight, back upright, and look forward.
• Raise both hands, still clasped, as high as you can.
• Slightly bend forward, keep arms raised high, and hold the position.
• Breathe normally and look down when you are holding the position.
• Come back to starting position, release hands, and relax.
• Repeat the steps again and do the stretch at least 3-5 times.

Forearms & Wrists Stretch

• Kneel down on the floor, keep palms flat, and support yourself on your knees.
• Twist palms inward so that your fingers are pointing toward your knees.
• Lean backwards and hold the position for about 20 counts.
• Come back to starting position and relax; do this for 3-5 times.

Shoulder Stretch

• Stand straight, feet hip width apart, and extend right arm in front of you.
• Place your left hand just above right elbow.
• Pull right arm inward and toward your chest.
• Hold the position for 20 counts and breathe normally.
• Release the arm and start on the left arm.

Triceps Stretch

• Similar to the Shoulder stretch, stand straight and feet hip width apart.
• Raise your right hand and take it behind your head.
• With left hand, hold right hand, just underneath the elbow.
• Pull right hand inward so that it can stretch. Hold the position for 20 counts.
• Release right hand and repeat the steps on the left hand.
• Do this for 3-5 times with both hands.

Gluteus Muscle Stretch

• Sit on the floor, extend right leg, and bend your left leg.
• Place your left foot over right leg and place right arm over left leg.
• The elbow of the right arm can be used to push the left knee properly.
• Hold this position for about 20 counts and breathe normally.
• Release and repeat the same steps on the right foot by placing over left leg.

Lower Back & Buttocks Stretch

• Lie on the floor, bend both knees, and keep feet flat on the floor.
• Bring both feet and knees together, and slightly raise them off the floor.
• Clasp both hands underneath your knees and bring them close to the chest.
• Pull both legs as close to your body as you can and hold the position for 20 counts.
• Breathe normally and repeat this stretch for 3-5 times.

Thigh Stretch

• Sit on the floor, bend both knees, and keep back straight.
• Bring feet together and join the bottoms of feet with one another.
• Place hands on the upper thighs, closer to the knees and lean forward.
• As you do so, press knees downward and hold the position for 20 counts.
• Breathe normally, keep back straight throughout the workout, and repeat 3-5 times.

Hamstring Stretch

• Stand straight, feet shoulder width apart, and hands on your side.
• Don't bend your knees and point your toes forward.
• Bend from your hips and bring head as close to your knees as possible.
• Touch your ankles with both hands for support and breathe normally.
• Hold the position for 10 counts and repeat 3-5 times.

Calves Stretch

• Stand in front of a wall, back straight, and place forearms on the wall.
• Lean a bit forward and take a step back with your left leg.
• Keep the right toe touching the wall and press left heel down towards the floor.
• Hold the position for 10 counts and breathe normally.
• Release, come back to starting position, and repeat on the other leg.

Quadriceps Stretch

• Stand in front of a chair and hold it with your right hand.
• Keep back straight, feet hip width apart, and raise your left leg up.
• Hold the ankle of left leg with left hand and bring the heel as close to your buttocks as possible.
• Hold the position for 20 counts and breathe normally.
• Release, return to starting position, and repeat with the other leg.

These were some flexibility exercises for beginners you can try doing. At Buzzle, you can also read the article on how to increase flexibility for more information. Whenever you are doing these exercises, remember not to push yourself too much too early. You don't want to overstretch or injure yourself in the process.