{"id":14458,"date":"2020-12-25T22:08:46","date_gmt":"2020-12-25T22:08:46","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=14458"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"stretching-exercise-for-beginners","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/stretching-exercise-for-beginners\/","title":{"rendered":"Stretching Exercise For Beginners: Getting Your Blood Flowing And Your Muscles Ready To Move"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/stretching-exercise-for-beginners\/#Basics_Of_Stretching_Exercise_For_Beginners\" >Basics Of Stretching Exercise For Beginners<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/stretching-exercise-for-beginners\/#Types_Of_Stretches\" >Types Of Stretches<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/stretching-exercise-for-beginners\/#Dynamic_Stretches\" >Dynamic Stretches\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/stretching-exercise-for-beginners\/#Active_Isolated_Stretching\" >Active Isolated Stretching\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/stretching-exercise-for-beginners\/#Ballistic_Stretches\" >Ballistic Stretches\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/stretching-exercise-for-beginners\/#Proprioceptive_Neuromuscular_Facilitation_Stretching\" >Proprioceptive Neuromuscular Facilitation Stretching\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/stretching-exercise-for-beginners\/#Static_Stretches\" >Static Stretches<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/stretching-exercise-for-beginners\/#Stretching_Exercise_For_Beginners\" >Stretching Exercise For Beginners\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/stretching-exercise-for-beginners\/#Seated_Head-Toward-Knee_Stretch\" >Seated Head-Toward-Knee Stretch\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/stretching-exercise-for-beginners\/#Seated_Side_Stretch\" >Seated Side Stretch\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/stretching-exercise-for-beginners\/#Shoulder_Stretch\" >Shoulder Stretch\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/stretching-exercise-for-beginners\/#Standing_Quad_Stretch\" >Standing Quad Stretch\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/stretching-exercise-for-beginners\/#Lying_Quad_Stretch\" >Lying Quad Stretch\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/stretching-exercise-for-beginners\/#Downward-Facing_Dog\" >Downward-Facing Dog<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/stretching-exercise-for-beginners\/#Cat-Cow\" >Cat-Cow\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/stretching-exercise-for-beginners\/#The_Bottom_Line\" >The Bottom Line\u00a0<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/stretching-exercise-for-beginners\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/stretching-exercise-for-beginners\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Stretching is a crucial part of a full workout that people ignore for one reason or the other. Although stretching is not as exciting as the other types of exercises, you need to include stretching exercise to your workout routine in order to say you\u2019ve done an all-rounded workout session. With that said, in this article, we shall highlight different stretching exercise for beginners, benefits of stretching and other essentials related to flexibility exercises.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Stretching_Exercise_For_Beginners\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Gif_Blue-1.gif\" alt=\"BetterMe\" width=\"1080\" height=\"1080\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Basics_Of_Stretching_Exercise_For_Beginners\"><\/span><b>Basics Of Stretching Exercise For Beginners<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/stretching-for-weight-loss\/\">Stretching<\/a> comes with a myriad of benefits, and that is why more people are encouraged to engage in this activity. It is highly recommended to do your stretching in a peaceful distraction-free environment (<\/span><a href=\"https:\/\/www.fitday.com\/fitness-articles\/fitness\/stretching\/starting-a-stretch-routine-for-beginners.html\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). The fewer distractions there are around you, the more likely you are to reach your full stretching potential. Stretching, despite having so many benefits, is actually done by very few people. Even regular gym-goers and people who are pro-fitness ignore this essential exercise. It is an important part of working out that people skip.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Stretching exercise make a difference in how your muscles respond to other exercises. Most exercises that people engage in, especially strength-training exercises, result in the contracting and shortening of muscles in a process referred to as adaptive shortening (<\/span><a href=\"https:\/\/www.menshealth.com\/uk\/fitness\/a755395\/the-beginners-guide-to-mobility-stretching\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). When you stretch a muscle, you prevent all this from happening. <a href=\"https:\/\/betterme.world\/articles\/why-does-stretching-feel-good\/\">Stretching a muscle<\/a> will help lengthen it, prevent tightness, and increase the muscle\u2019s recovery time after working out.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you engage in stretching exercise, you end up making your muscles more pliable, allowing them to withstand more strain (<\/span><a href=\"https:\/\/www.menshealth.com\/uk\/fitness\/a755395\/the-beginners-guide-to-mobility-stretching\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). This thus enables you to make your workout sessions more effective.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you do a lot of exercises that contract your muscles but never stretch, your muscles are likely to end up imbalanced (<\/span><a href=\"https:\/\/www.self.com\/gallery\/essential-stretches-slideshow\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Such an imbalance increases your risk of injury because some muscles and joints will have to overcompensate for those that are too tight or too weak. This will likely lead to strains and discomfort.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When your muscles are loose and less restricted, you are able to move through your full range of motion (<\/span><a href=\"https:\/\/www.self.com\/gallery\/essential-stretches-slideshow\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Being able to move your muscles through their full range of motion will help you kill it in the gym and, most importantly, go about your daily activities without suffering through constant aches and pains.\u00a0\u00a0<\/span><\/p>\n<h2><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Stretching_Exercise_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-33406 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4885-1024x576.png\" alt=\"Stretching Exercise For Beginners\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4885.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4885-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4885.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4885.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h2>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Types_Of_Stretches\"><\/span><b>Types Of Stretches<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Before we highlight different basic stretches for beginners, let\u2019s take a look at the different types of stretches first.\u00a0<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Dynamic_Stretches\"><\/span><b>Dynamic Stretches\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This type of <a href=\"https:\/\/betterme.world\/articles\/stretch-routines-for-dancers\/\">stretching<\/a> involves the use of repetitive movements. They help improve the range of motion by working the muscles and joints that are going to be involved in the workout you are about to do or the sport you are about to take part in (<\/span><a href=\"https:\/\/www.healthline.com\/health\/fitness-exercise-stretching\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). This is actually a recommended way of preparing your body for a workout session, and thus one is advised to perform this particular type of stretching before a workout session. Dynamic stretches help increase circulation without really making the muscles too loose. Just like tight muscles can increase the risk of one sustaining an injury, muscles that are too loose can also do the same.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That is not all. Dynamic stretches help to prepare your nervous system by exercising the neural pathways associated with the skill. This makes this type of stretching the most recommended before a workout session, and you should look to add it to your pre-workout routine.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/types-of-stretches\/\">Types Of Stretches To Loosen Up Your Body From Head To Toe<\/a><\/span><\/i><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Active_Isolated_Stretching\"><\/span><b>Active Isolated Stretching\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You perform active isolated stretching when you stretch a specific muscle until you feel tension, and then hold that position for one to two seconds (<\/span><a href=\"https:\/\/www.healthline.com\/health\/fitness-exercise-stretching\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). When doing this particular type of stretching, you usually use your hands or a rope to get the muscles to its <a href=\"https:\/\/betterme.world\/articles\/stretching-for-swimmers\/\">stretching<\/a> point. Due to the fact that you don\u2019t force the muscle to stay contracted, the muscle ends up staying relaxed. Active isolated stretching offers a risk of overstretching especially if you are using a rope, and thus you should be careful when performing this particular type of stretching.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Stretching_Exercise_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-32184 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4482-1024x576.png\" alt=\"Stretching Exercise For Beginners\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4482.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4482-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4482.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4482-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4482.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Ballistic_Stretches\"><\/span><b>Ballistic Stretches<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Ballistic stretches use repeated bouncing movements to stretch the targeted muscle groups (<\/span><a href=\"https:\/\/www.healthline.com\/health\/fitness-exercise-stretching\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Although the bouncing aspect of this particular type of <a href=\"https:\/\/betterme.world\/articles\/yoga-vs-stretching\/\">stretching<\/a> may cause an increased risk of getting injured, when done properly; this is doing them from a low-velocity to a high-velocity, and doing static stretches before, it helps reduce the likelihood of an injury occurring. This particular type of stretches is also referred to as bouncing stretches.<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Proprioceptive_Neuromuscular_Facilitation_Stretching\"><\/span><b>Proprioceptive Neuromuscular Facilitation Stretching\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">PNF stretching is usually done with the help of a partner or a gym instructor. You\u2019re supposed to contract a muscle, release that muscle, and then stretch it (<\/span><a href=\"https:\/\/www.healthline.com\/health\/fitness-exercise-stretching\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). PNF stretching is very effective, but only if done properly. You should attempt PNF under an expert\u2019s supervision as it can be very dangerous if done carelessly or in haste.\u00a0<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Static_Stretches\"><\/span><b>Static Stretches<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This type of <a href=\"https:\/\/betterme.world\/articles\/oblique-stretches\/\">stretching<\/a> involves stretching a muscle to the end of its range of motion (<\/span><a href=\"https:\/\/www.healthline.com\/health\/fitness-exercise-stretching\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Once you get to the end of the muscle\u2019s range of motion, you are supposed to hold that position for about 30 seconds. Static stretches are essential when it comes to increasing the length of a muscle by organizing the muscle fibres in the direction of the stretching force and by relieving tension. It is advisable to do static stretches at the end of a workout session as they work wonders for speedy muscle recovery and increase one\u2019s range of motion. It is not advisable to do this particular type of stretching\u00a0 before a workout. The reason for this is the fact that they are not very helpful when it comes to boosting your performance during dynamic movements.\u00a0<\/span><\/p>\n<p><strong>BetterMe app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Stretching_Exercise_For_Beginners\" rel=\"noopener\">Get your life moving in the right direction<\/a> with BetterMe!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><b><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Stretching_Exercise_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-31679 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-3-1024x576.jpg\" alt=\"Stretching Exercise For Beginners\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-3.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-3-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-3.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-3-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-3.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/b><\/h2>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Stretching_Exercise_For_Beginners\"><\/span><b>Stretching Exercise For Beginners\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When you are new to any particular exercise, you should ease yourself into the exercise. You don\u2019t want to do so much that you end up harming yourself and you also don\u2019t want to do so little that you don\u2019t enjoy the benefits of the exercise. Here are examples of flexibility exercises beginners can engage in.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Seated_Head-Toward-Knee_Stretch\"><\/span><b>Seated Head-Toward-Knee Stretch<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This particular stretch mainly focuses on the hamstrings and helps relieve tension in the back.\u00a0<\/span><\/p>\n<p><b>How to do it (<\/b><a href=\"https:\/\/www.acefitness.org\/education-and-resources\/lifestyle\/blog\/6499\/flexibility-exercises-for-beginners\/\"><b>2<\/b><\/a><b>):<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by sitting with the right leg stretched out in front of you, and the left leg bent, relaxed and facing away from your body.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then lengthen your spine and slightly rotate your torso towards the stretched leg.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Carefully fold forward and hold that position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the same steps on the other side.\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Seated_Side_Stretch\"><\/span><b>Seated Side Stretch\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is yet another <a href=\"https:\/\/betterme.world\/articles\/groin-stretches\/\">stretching exercise<\/a> that can help with your flexibility.\u00a0<\/span><\/p>\n<p><b>How to do it (<\/b><a href=\"https:\/\/www.verywellfit.com\/relaxing-total-body-stretches-1231150\"><b>1<\/b><\/a><b>):<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">First, seat down and clasp your hand straight over your head. Make sure your palms are facing the sky.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then stretch up and stretch over to the right. This will make you feel a stretch down on your left side.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold that position for 15 to 30 seconds and switch sides.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this stretch one to three times.<\/span><\/li>\n<\/ol>\n<p><i><span style=\"font-weight: 400;\"><strong><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Stretching_Exercise_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-31498 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4320-1024x576.png\" alt=\"Stretching Exercise For Beginners\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4320.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4320-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4320.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4320-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4320.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/strong><\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/how-often-should-you-stretch\/\">How Often Should You Stretch To Enjoy The Benefits Associated With Stretching<\/a><\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Shoulder_Stretch\"><\/span><b>Shoulder Stretch\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This stretching exercise is super effective when it comes to stretching your arm muscles.\u00a0<\/span><\/p>\n<p><b>How to do it (<\/b><a href=\"https:\/\/www.verywellfit.com\/relaxing-total-body-stretches-1231150\"><b>1<\/b><\/a><b>):<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">First, take your right arm straight across your chest and then curl your left hand around your right elbow.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently pull on the right arm to deepen the stretch in the shoulders.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you are not feeling the stretch, you can try dropping the shoulder down.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the position for 15 to 30 seconds and then switch sides.\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Standing_Quad_Stretch\"><\/span><b>Standing Quad Stretch\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This particular <a href=\"https:\/\/betterme.world\/articles\/deep-piriformis-stretch\/\">stretching exercise<\/a> for beginners focuses mainly on your quads.\u00a0<\/span><\/p>\n<p><b>How to do it (<\/b><a href=\"https:\/\/www.self.com\/gallery\/essential-stretches-slideshow\"><b>6<\/b><\/a><b>):\u00a0<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">First, start by standing with your feet together.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then bend your left knee and use your left hand to pull your left leg foot towards your butt. You should make sure to keep your knees together while doing all this.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you\u2019re having trouble with balance, you can press one hand against the wall.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The next step is to squeeze your glutes.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold that position for 30 seconds to 2 minutes and then repeat on the other leg.<\/span><\/li>\n<\/ol>\n<h3><b><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Stretching_Exercise_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-31385 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4379-1024x576.png\" alt=\"Fitness app\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4379.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4379-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4379.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4379.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/b><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"Lying_Quad_Stretch\"><\/span><b>Lying Quad Stretch\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>How to do it (<\/b><a href=\"https:\/\/www.self.com\/gallery\/essential-stretches-slideshow\"><b>6<\/b><\/a><b>):<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">First, lie down on one side.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">While keeping the leg at the bottom straight, bend the knee of the leg on top so that your foot is by your butt.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold your top foot with your hand while pulling it towards your butt.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure you keep your hips stable so that you are not rocking your back as you pull your leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 30 seconds to two minutes.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Switch sides and then repeat with the other leg.\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Downward-Facing_Dog\"><\/span><b>Downward-Facing Dog<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This particular stretch helps stretch your full body and can help prepare for exercises like planks and push-ups.\u00a0<\/span><\/p>\n<p><b>How to do it (<\/b><a href=\"https:\/\/www.openfit.com\/stretching-for-beginners\"><b>5<\/b><\/a><b>):\u00a0<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You start in the high plank position. Make sure your hands and under your shoulders and your feet are slightly wider than your hips.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then push your hips up so that you can make a shape that resembles a mountain with your body, with your tailbone at the peak.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your palms flat on the floor with your fingers spread wide and press into your forefinger and thumb to protect your wrists.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then you can either choose to straighten your legs or to keep a soft bend in your knees.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then drop your heels down towards your <a href=\"https:\/\/betterme.world\/articles\/hot-yoga-weight-loss\/\">yoga<\/a> mat.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your ears in line with your biceps to prevent straining your neck.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 5 to 10 breaths.\u00a0<\/span><\/li>\n<\/ol>\n<h3><b><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Stretching_Exercise_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-31384 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4380-1024x576.png\" alt=\"Stretching Exercise For Beginners\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4380.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4380-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4380.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4380.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/b><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"Cat-Cow\"><\/span><b>Cat-Cow\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This particular exercise stretches your back, your core, your hips, your neck, and your chest. It is one of the most touted stretching exercise for beginners by <a href=\"https:\/\/betterme.world\/articles\/what-to-eat-before-yoga\/\">yoga<\/a> instructors and fitness trainers.\u00a0<\/span><\/p>\n<p><b>How to do it (<\/b><a href=\"https:\/\/www.openfit.com\/stretching-for-beginners\"><b>5<\/b><\/a><b>):\u00a0<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start on all your fours with your back flat. Make sure your hands are under your shoulders, and your knees are below your hips.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">While exhaling, round your back towards the ceiling, tucking your tailbone and bringing your chin to your chest.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">While inhaling, arch your back downwards, dropping your stomach and lifting your chest, chin and tailbone.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alternate between the two poses, flowing with the pace of your breath. Do 5 to 10 breaths.\u00a0<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Those are examples of stretching exercise for beginners. Just like any other type of exercise, you need to maintain the right form to prevent injuring yourself when performing flexibility exercises. Stretches are not supposed to be painful. If you feel pain, that\u2019s your body telling you you\u2019ve gone too far. If you have any medical condition, you should consult an expert before adding any various flexibility exercises to your workout program.\u00a0<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Stretching_Exercise_For_Beginners\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><iframe title=\"Create Happines now\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/xLxjdQ4DYdg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.verywellfit.com\/relaxing-total-body-stretches-1231150\"><span style=\"font-weight: 400;\">8 Relaxing Total Body Stretches <\/span><\/a><span style=\"font-weight: 400;\">(2020, verywellfit.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.acefitness.org\/education-and-resources\/lifestyle\/blog\/6499\/flexibility-exercises-for-beginners\/\"><span style=\"font-weight: 400;\">Flexibility Exercises for Beginners<\/span><\/a><span style=\"font-weight: 400;\"> (2017, acefitness.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.fitday.com\/fitness-articles\/fitness\/stretching\/starting-a-stretch-routine-for-beginners.html\"><span style=\"font-weight: 400;\">Starting a Stretch Routine for Beginners<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., fitday.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.healthline.com\/health\/fitness-exercise-stretching\"><span style=\"font-weight: 400;\">Stretching<\/span><\/a><span style=\"font-weight: 400;\"> (2018, healthline.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.openfit.com\/stretching-for-beginners\"><span style=\"font-weight: 400;\">Stretching for Beginners: 15 of the Best Exercises<\/span><\/a><span style=\"font-weight: 400;\"> (2020, openfit.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.self.com\/gallery\/essential-stretches-slideshow\"><span style=\"font-weight: 400;\">The 21 Best Stretching Exercises for Better Flexibility<\/span><\/a><span style=\"font-weight: 400;\"> (2018, self.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.menshealth.com\/uk\/fitness\/a755395\/the-beginners-guide-to-mobility-stretching\/\">The Beginner&#8217;s Guide to Mobility &amp; Stretching <\/a>(2019, menshealth.com)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Stretching is a crucial part of a full workout that people ignore for one reason or the other. Although stretching is not as exciting as the other types of exercises, you need to include stretching exercise to your workout routine in order to say you\u2019ve done an all-rounded workout session. With that said, in this [&hellip;]<\/p>\n","protected":false},"author":24,"featured_media":14464,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"coauthors":[106],"class_list":["post-14458","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Stretching Exercise For Beginners: Getting Your Blood Flowing And Your Muscles Ready To Move - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you new to stretching and don\u2019t know how to go about it? Here are stretching exercise for beginners that you can add to your workout plan.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/stretching-exercise-for-beginners\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Stretching Exercise For Beginners: Getting Your Blood Flowing And Your Muscles Ready To Move\" \/>\n<meta property=\"og:description\" content=\"Are you new to stretching and don\u2019t know how to go about it? Here are stretching exercise for beginners that you can add to your workout plan.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/stretching-exercise-for-beginners\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2020\/12\/shutterstock_1166153746.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"B. William\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"B. William\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/stretching-exercise-for-beginners\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/stretching-exercise-for-beginners\/\"},\"author\":{\"name\":\"B. William\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/1f1deca945b139632fa06b4f9c65166d\"},\"headline\":\"Stretching Exercise For Beginners: Getting Your Blood Flowing And Your Muscles Ready To Move\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/stretching-exercise-for-beginners\/\"},\"wordCount\":1961,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/stretching-exercise-for-beginners\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/shutterstock_1166153746.jpg\",\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Stretching is a crucial part of a full workout that people ignore for one reason or the other. Although stretching is not as exciting as the other types of exercises, you need to include stretching exercise to your workout routine in order to say you\u2019ve done an all-rounded workout session. With that said, in this article, we shall highlight different stretching exercise for beginners, benefits of stretching and other essentials related to flexibility exercises.\u00a0<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Stretching_Exercise_For_Beginners\\\"><img class=\\\"aligncenter\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Gif_Blue-1.gif\\\" alt=\\\"BetterMe\\\" width=\\\"1080\\\" height=\\\"1080\\\" \/><\/a>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Basics Of Stretching Exercise For Beginners<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\"><a href=\\\"https:\/\/betterme.world\/articles\/stretching-for-weight-loss\/\\\">Stretching<\/a> comes with a myriad of benefits, and that is why more people are encouraged to engage in this activity. It is highly recommended to do your stretching in a peaceful distraction-free environment (<\/span><a href=\\\"https:\/\/www.fitday.com\/fitness-articles\/fitness\/stretching\/starting-a-stretch-routine-for-beginners.html\\\"><span style=\\\"font-weight: 400;\\\">3<\/span><\/a><span style=\\\"font-weight: 400;\\\">). The fewer distractions there are around you, the more likely you are to reach your full stretching potential. Stretching, despite having so many benefits, is actually done by very few people. Even regular gym-goers and people who are pro-fitness ignore this essential exercise. It is an important part of working out that people skip.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Stretching exercise make a difference in how your muscles respond to other exercises. Most exercises that people engage in, especially strength-training exercises, result in the cont ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/stretching-exercise-for-beginners\/\",\"url\":\"https:\/\/betterme.world\/articles\/stretching-exercise-for-beginners\/\",\"name\":\"Stretching Exercise For Beginners: Getting Your Blood Flowing And Your Muscles Ready To Move - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/stretching-exercise-for-beginners\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/stretching-exercise-for-beginners\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/shutterstock_1166153746.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Are you new to stretching and don\u2019t know how to go about it? 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Ben strongly believes that anyone can achieve their fitness goals, as long as they work hard, stay on track and keep a positive mindset.\",\"sameAs\":[\"https:\/\/www.instagram.com\/_muli.will\/\",\"https:\/\/linkedin.com\/in\/ben-william-baab25200\"],\"url\":\"https:\/\/betterme.world\/articles\/author\/benwilliam\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Stretching Exercise For Beginners: Getting Your Blood Flowing And Your Muscles Ready To Move - BetterMe","description":"Are you new to stretching and don\u2019t know how to go about it? Here are stretching exercise for beginners that you can add to your workout plan.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/stretching-exercise-for-beginners\/","og_locale":"en_US","og_type":"article","og_title":"Stretching Exercise For Beginners: Getting Your Blood Flowing And Your Muscles Ready To Move","og_description":"Are you new to stretching and don\u2019t know how to go about it? Here are stretching exercise for beginners that you can add to your workout plan.","og_url":"https:\/\/betterme.world\/articles\/stretching-exercise-for-beginners\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2020\/12\/shutterstock_1166153746.jpg","type":"image\/jpeg"}],"author":"B. William","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"B. William","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/stretching-exercise-for-beginners\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/stretching-exercise-for-beginners\/"},"author":{"name":"B. William","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/1f1deca945b139632fa06b4f9c65166d"},"headline":"Stretching Exercise For Beginners: Getting Your Blood Flowing And Your Muscles Ready To Move","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/stretching-exercise-for-beginners\/"},"wordCount":1961,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/stretching-exercise-for-beginners\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/shutterstock_1166153746.jpg","articleSection":["Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Stretching is a crucial part of a full workout that people ignore for one reason or the other. Although stretching is not as exciting as the other types of exercises, you need to include stretching exercise to your workout routine in order to say you\u2019ve done an all-rounded workout session. With that said, in this article, we shall highlight different stretching exercise for beginners, benefits of stretching and other essentials related to flexibility exercises.\u00a0<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Stretching_Exercise_For_Beginners\"><img class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Gif_Blue-1.gif\" alt=\"BetterMe\" width=\"1080\" height=\"1080\" \/><\/a>\r\n<h2 style=\"text-align: center;\"><b>Basics Of Stretching Exercise For Beginners<\/b><\/h2>\r\n<span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/stretching-for-weight-loss\/\">Stretching<\/a> comes with a myriad of benefits, and that is why more people are encouraged to engage in this activity. It is highly recommended to do your stretching in a peaceful distraction-free environment (<\/span><a href=\"https:\/\/www.fitday.com\/fitness-articles\/fitness\/stretching\/starting-a-stretch-routine-for-beginners.html\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). The fewer distractions there are around you, the more likely you are to reach your full stretching potential. Stretching, despite having so many benefits, is actually done by very few people. Even regular gym-goers and people who are pro-fitness ignore this essential exercise. It is an important part of working out that people skip.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Stretching exercise make a difference in how your muscles respond to other exercises. Most exercises that people engage in, especially strength-training exercises, result in the cont ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/stretching-exercise-for-beginners\/","url":"https:\/\/betterme.world\/articles\/stretching-exercise-for-beginners\/","name":"Stretching Exercise For Beginners: Getting Your Blood Flowing And Your Muscles Ready To Move - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/stretching-exercise-for-beginners\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/stretching-exercise-for-beginners\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/shutterstock_1166153746.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Are you new to stretching and don\u2019t know how to go about it? 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