Beginner Stretching Exercises

108 exercises

Chest(5)

Chest and Shoulder Stretch (Overhead)Chest Expansion Stretch (Elbows Back)Chest Expansion Stretch (Partner-Assisted)Chest Stretch - Exercise Ball Chest Wall Stretch

Lats(7)

Arm Swing Stretch (Dynamic) Child's Pose Lat Stretch Lat Foam Rolling Lat Stretch (Overhead, Partner-Assisted) - Other Lat Stretch (Side-Lying)Lat Wall Stretch Lateral Trunk Stretch (Seated)

Middle Back(4)

Foam Rolling (Rhomboids)Spinal Twist Upper Back Stretch Upper Back Stretch (Hands Clasped)

Lower Back(10)

Back Extension Backbend Stretch (Standing)Cat-Cow Stretch Child's Pose Hug-a-Ball Stretch - Exercise Ball Knee-to-Chest Stretch Lower Back Foam Rolling - Foam Roll Pelvic Tilt (Standing)Seated Spinal Twist Stretch Stability Ball Prone Pyramid

Shoulders(9)

Chest Opener Stretch (Seated)Chest/Shoulder Stretch (Partner-Assisted)Overhead Reach Stretch Reach (Overhead) Stretch Shoulder Extension Stretch Shoulder Stretch (Behind-the-Back)Shoulder Stretch (Cross-Body)Wall Extensions Wrist Pull Stretch (Side)

Biceps(2)

Bicep Stretch (Seated) - Partner Assisted Biceps Stretch - Body Only

Triceps(3)

Triceps Stretch - Overhead Triceps Stretch (Cross-Body)Triceps Stretch (Overhead) - Partner Assisted

Forearms(2)

Forearm Stretch (Kneeling)Wrist Circle

Obliques(2)

Side Bend Stretch (Seated)Standing Side Bend Stretch

Quads(9)

Camel Pose (Ustrasana)Locust Pose (Half)Quad Stretch (Foot Elevated)Quad Stretch (Side-Lying)Quad Stretch (Supine) - Bench Quadriceps Foam Rolling Quadriceps Stretch (Prone)Quadriceps Stretch (Side-Lying, Strap Assist)Squat (Sky Reach)

Hamstrings(17)

Forward Bend (Seated, Leg Grab)Hamstring & Calf Stretch (Strap Assist)Hamstring & Calf Stretch (Strap-Assisted)Hamstring Foam Rolling - Foam Roll Hamstring Stretch (90/90)Hamstring Stretch (Leg Extended)Hamstring Stretch (Lying)Hamstring Stretch (Partner-Assisted PNF)Hamstring Stretch (Seated, Single-Leg)Hamstring Stretch (Supine Single-Leg)Hamstring Stretch (Supine)Inchworm Leg Swing (Forward)Pike Stretch Runner's Lunge Stretch Seated Straddle Stretch Toe Touch Stretch

Glutes(7)

Figure Four Stretch (Supine)Foam Rolling (Piriformis)Glute Stretch (Partner-Assisted PNF)Glute Stretch (Supine)Knee-Across-Body Stretch Knee-To-Chest Stretch (Single)Pelvic Tilt Bridge

Calves(13)

Ankle Circles Calf Foam Rolling Calf Stretch - Stair Calf Stretch (Seated)Calf Stretch (Toes Elevated)Foot Arch Foam Rolling - Other Knee Circle Peroneal Stretch Posterior Tibialis Stretch Soleus & Achilles Stretch Tibialis Anterior Foam Rolling Wall Calf Stretch (Forearms)Wall Calf Stretch (Hands)

Adductors(5)

Adductor Foam Rolling Adductor Stretch (Side-Lying)Butterfly Stretch Butterfly Stretch (Lying)Groin and Back Stretch

Abductors(6)

Hip Circle (Prone)IT Band Foam Rolling Lying Cross Stretch Lying Crossover Stretch Supine IT Band / Glute Stretch (Strap)Windmill Stretch

Hip Flexors(4)

Hip Flexor Stretch Hip Flexor Stretch (Kneeling)Kneeling Hip Flexor Stretch Lunge Stretch (Kneeling)

Neck(3)

Chin-to-Chest Stretch Neck Foam Rolling / Self-Massage Neck Stretch (Lateral)