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Static Stretching Routine For Beginners: Make You Flexible

Here, we are going to share a static stretching routine for beginners, which you can use to ease into stretching. Static stretching preferably is done after a workout. Static stretching involves stretches that need to be hold, without movement. It makes your muscles loosen up while increasing flexibility and range of motion.

Stretching, for most people, might seem optional. But, it is as important as the actual workout. Stretching has many benefits for beginners and even for advanced.

Stretching is an important aspect of your performance to make it more efficient.

READ MORE: The importance of stretching

To achieve maximum benefit, you should;

  • relax as much as you can
  • be aware of your breathing
  • be sure, all of your muscles are getting enough oxygen
  • let your muscle fibers relax gently
  • avoid jerky movements

The best way to improve flexibility is to do regular stretching exercises. Similar to focusing on major muscle groups for strength training, you need to stretch the muscles of the neck, back, shoulder, chest, arms, hips, legs, & abdomen.

As with cardiorespiratory and muscle strength programs, the FITT can be used to create a safe & effective stretching program.


FITT is an acronym that stands for frequency, intensity, time & type.


Stretch for 2 or 3 days per week, either at the end of your exercise session or after a warm-up. The risk of injury is lower when you stretch while your muscles are warm.


Stretch to the end of the ROM of the joint, just until you feel discomfort to tightness, but not to the point of pain. You need to do 2-4 repetitions for each stretch.


Hold every stretch for 15 to 30 seconds.


Do static stretches, not ballistic stretches. That means you should hold the stretch still & not bounce as you stretch all the major muscle groups.

NOTE: Do all the stretches described in this routine with little rest time in between. This speed helps maintain your cardiovascular health while minimizing total workout time.

Static Stretching Routine For Beginners

Neck stretch

  1. Ear to shoulder
neck stretching

2. chin to chest

neck stretch

3. Look right & left

neck stretch

Upper back stretch

Technique: Stand a few feet away from a desk or table with your knees slightly flexed. Lean forward and push against the desk or table with both hands, while bending at the waist. Press the surface down to give your upper back a stretch.

upper back stretch

Lower back/Hamstrings/Gluteals stretch

Technique: Lie on the floor. Bend one knee & bring it toward your chest while keeping your other leg flat on the floor. Put both hands behind the bent knee, & pull it toward your chest to stretch your lower back. Then slowly return to the starting position.

lower back stretching for beginners

Shoulder stretch

Technique: Stand with your feet shoulder-width apart. Reach across your chest with your left hand and grab your right arm at the elbow. Bring your right arm across your chest to stretch your right shoulder. Repeat for the other arm and shoulder.

shoulder stretch

Chest stretch

Technique: Stand with your feet about shoulder-width apart. Reach both hands behind your back and lace your fingers together. Slowly lift your hands upward to stretch your chest.

Forearm stretch

Technique: Stand with your feet about shoulder-width apart. Put your right arm in an extended position in front of you with your palm and forearm facing upward. Now with the help of your left hand, grab the fingers of your right hand and slowly pull them back, stretching your biceps. Repeat for the other arm.

forearm stretching routine for beginners

Tricep stretch

Technique: Stand with your feet shoulder-width apart. Lift your left arm over your head, then bend your elbow and reach down your back to stretch the triceps of your left arm. Place your right hand on your left elbow, & gently apply downward pressure while reaching your left arm farther down your back. Repeat for the other arm.

tricep stretching

Abdominal stretch

Technique: Lie prone on the floor. Place the forearms to the sides of your chest. Slowly press down against the floor while you arch your back, lifting your head and chest off the floor. Don’t arch too far, & contract your buttocks to help minimize stress on your lower back.

(For an advanced stretch, place the palms of both hands on the floor to the sides of your chest, as shown in the photo)

abdominal stretching for beginners

Quadriceps stretch

Technique: Stand with your feet close together. Bend your left knee. With your left hand, grab your left foot and pull it toward your buttocks to stretch your quadriceps. Repeat with the other leg.

( You can also lean against a wall with your other hand to help keep your balance)

quads stretching

Hamstrings stretch

Technique: Sit on the floor and extend your right leg straight in front of you. Bend your left leg so the bottom of your left foot touches the knee of your right foot. Now, grab your right toes and gently pull them back toward you. Repeat with another leg.

hams stretching routine for beginners

Hip stretch

1) Technique: Kneel on the floor with your left knee. Then bend your right knee and place your right foot flat on the floor in front of you. While keeping your torso straight, lean forward toward your right leg. Repeat with the other leg.

hip stretching routine

2) Technique: Sit on the floor with your right leg extended in front of you. Bend your left knee & place your left foot flat on the ground on the outside of your right knee. Place your right elbow against the outside of your left knee, & place your left palm flat on the floor for support. Press your right elbow against your left knee while you twist your upper body to the left. Don’t arch your back or bend forward at the waist. Repeat with the other leg.

hip stretching

Calf stretch

Technique: Place both hands against a wall, & stand with your right leg forward & tour left leg back. Bend your right knee, but make sure it doesn’t move past your right toes. Lean into the wall & place your weight on your right leg. Stretch the back of your left leg while keeping your left heel on the ground. Switch legs to stretch the other calf.

calf stretching routine for beginners


  • This stretching routine for beginners is very importand to increase flexibility and reduce the risk of injury.
  • The FIIT principle is a tried & tested method for an efficient workout plan.

Follow this stretching routine and make stretching a part of your daily workout to make your body more flexible & less prone to injury.


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