FLEXIBILITY STRETCH FOR BEGINNERS | 21 Day Challenge (Daily Routine for the Inflexible)
The hamstring muscles run along the back of your thigh. Here’s how to stretch them:
Sit on the floor with one leg extended straight out in front of you.
Lean forward from your hips, reaching for your toes or foot on the extended leg.
Feel a gentle stretch in the back of your thigh. If you can’t reach your toes comfortably, hold onto your hamstring with both hands or use a yoga strap.
Hold for 30 seconds, then switch legs and repeat.
Upper Body Stretch: Seated Arm Circles
This stretch loosens up your shoulders and upper back. Here’s how to do it:
Sit on the floor with your back straight and legs extended or crossed comfortably.
Extend your arms out to the sides at shoulder height, palms facing down.
Slowly make small circles forward with your arms for 10 repetitions.
Reverse direction and make 10 small circles backward with your arms.
Remember these general tips for safe and effective stretching:
Breathe: Breathe slowly and deeply throughout the stretch.
Don’t bounce: Bouncing can cause muscle strain. Hold the stretch in a steady position.
Feel the stretch: You should feel a gentle pulling sensation, not sharp pain. If you feel pain, ease up on the stretch.
Hold for 30 seconds: Hold each stretch for 30 seconds for optimal results.
Repeat: Perform 2-3 sets of each stretch for a well-rounded routine.
You can find many video demonstrations of these stretches and other beginner-friendly options online. Here are some resources to get you started:
Search for “[Beginner Flexibility Stretches]” on YouTube
Look at the American Council on Exercise website (ACE Library [invalid URL removed]) for exercise tutorials
The Mayo Clinic (Mayo Clinic) has a guide to basic stretches