The Beginner's Full Body Stretching Routine (12 Moves)

One of the best investments you can make in your long-term health is to start a stretching routine - and one of the easiest to make is not too complicated. Most beginners either underestimate (one or two stretches repeated forever) or overestimate (a lot of stretches that they give up after a week). The sweet spot is a full-body, structured workout that works all the major muscle groups, lasts less than 15 minutes, and is easy to maintain.


This beginner workout is a collection of the easiest and most effective exercises from each guide section of Stretch Burner (hip flexors, hamstrings, lower back, abs and core, upper back, and quadriceps), two from each section, for a total of 12 exercises that target the entire body and don't require any flexibility or fitness experience.

HIP FLEXORS

  1. Standing Hip Flexor Stretch

The standing hip flexor stretch is the ideal starting point for beginners as it is performed without equipment, no floor work, and no flexibility. Stand with your feet apart, lean forward, maintain a tall torso, and stretch the front of the back hip. Maintain for 25-30 seconds on each side.


This movement immediately starts to reverse the hip flexor tightness that builds up from sitting, the most prevalent physical imbalance in today's world. The first few seconds are a good indicator that beginners need a stretch, as they will feel a significant stretch.

  1. Kneeling Hip Flexor Stretch

The kneeling hip flexor stretch is a deeper version of the standing stretch, as it incorporates the posterior pelvic tilt (squeeze the back glute and tuck the pelvis under and move forward) that gets to the psoas more completely. Under the knee, place a folded mat for comfort, maintain an upright torso,o and hold for 30-35 seconds on each side.


This is the one that most beginners feel they are in the right place right away: a deep stretch at the very front of the hip, which is not the same as a quad stretch. If you're only going to do two hip flexor stretches, these are the two.

HAMSTRINGS

  1. Seated Hamstring Stretch

The seated hamstring stretch is the easiest, as there is no balance involved. Sitting at the edge of a chair, straighten one leg with the heel on the ground and bend forward at the hips with a flat back. Squeeze the stretch into the back of the stretched thigh and hold for 30 seconds on each side.


The important thing is the flat back, not the rounded shoulders, as the stretch should be directed to the hamstring, not the lower back. It's a difference that seems subtle but makes all the difference in the stretch you feel.

  1. Standing Toe Touch Stretch

The standing toe touch stretch is a simple stretch for beginners that is easy to measure and can be used to monitor flexibility development over time. Stand with feet hip-width apart, bend forward, and reach to the floor. See how close your fingertips get to the ground and repeat this test every week.


Hold for 25-30 seconds and breathe slowly, sinking a little deeper on each exhale. After 2-3 weeks of regular practice, most beginners will see a significant improvement in fingertip-to-floor distance, which is a clear sign of progress and helps to maintain motivation during the initial stages of a new routine.

LOWER BACK

  1. Cat Cow Stretch

The cat cow stretch is a great beginner spinal warm-up as it is a movement stretch and not a hold stretch, meaning it is not as intimidating and is comfortable for most people. While on all fours, alternate between arching the back (cow) and rounding the back (cat) in a slow, rhythmic motion. Perform 10 repetitions.


The relief in the spine that most beginners experience in the first 3-4 reps is instant and motivating. Cat cow gently lubricates the joints of the whole spine from neck to tailbone, and each stretch in this sequence is more effective because it has primed the spinal tissue for mobility work.

  1. Child's Pose

Child's pose is the universal reset position and the most restorative stretch that a beginner can learn. Sit back on your heels, walk your arms forward, rest your forehead on the mat, and breathe. The lower back stretches, the hips open, and the lats release - all at once, all passively, no effort required beyond getting into position.


Hold for 60 seconds. Child's pose is also a great recovery pose to come back to between more challenging stretches, so it's a great anchor pose throughout the routine, not just at the end.

ABS & CORE

  1. Standing Back Bend

The standing back bend stretches the front of the body (abs, hip flexors, chest) in a standing position that is easy for beginners and works right away. Rest hands on lower back, gently arch back, and hold for 15-20 seconds. Breathe into the belly all the way through.


The standing back bend is a great exercise for beginners who sit for long periods of time, as it immediately relieves the forward bend that can be experienced for hours at a time. It also builds awareness of spinal extension, a movement that most beginners don't have much conscious control over, making all the other stretches on this list more effective.

  1. Cobra for Abs

The cobra stretch for abs is an extension of the standing back bend and extends it further in a supported floor position. Face down, hands under shoulders, press up to raise chest, hips on floor. Hold for 20–25 seconds.


Beginners should begin with a low cobra (elbows bent, chest only slightly lifted) and gradually work up to full arm extension over the course of several weeks, allowing the spine to become accustomed to the extension. The low variation still creates a significant stretch throughout the front chain.

UPPER BACK

9. Upper Back Cat Cow Stretch

The upper back cat cow stretch is also intended to warm up the joints, but it works on the thoracic spine, the most likely site of the rounded shoulder, forward head posture that occurs as a result of screen use. On the round, pull the chin in farther and lift through the sternum (breastbone) on the arch, into the mid back.


Perform 10 repetitions. Beginners will discover at this time that there is a considerable difference between how mobile and stiff the thoracic spine appears compared to the lower back - this is perfectly normal, and that's why it is necessary to work on specific parts of the spine.

10. Chair Stretch Upper Back.

The chair stretch for the upper back uses only the chair you're in and provides immediate thoracic mobilization. Place the interlaced hands behind the head and arch gently back over the top of the back of the chair, opening the mid-back in extension.


Hold for 15 - 20 seconds, repeat twice. The relief it brings to the beginner most, and the sound of the joint release that frequently coincides with this move, makes it one of the most satisfying and motivating moves in any beginner routine.

QUADRICEPS

11. Standing Quadriceps Stretch

The standing quadriceps stretch is a basic mobility exercise that every beginner should perform to build single-leg stability and quad flexibility at the same time (which go down together and up together). Stand on one foot, bend the opposite knee, grab the ankle, and pull the heel towards the glute and squeeze the back of the glute.


Repeat for 25 seconds on each side. Balance support with a wall initially — this eliminates the "balance" distraction, and the quad is in the stretch without needing to contract to balance.

12. Kneeling Quadriceps Stretch

The final stretch of the quadriceps is a great beginner's stretch, the kneeling quadriceps stretch. With the knee and hip on the floor, the hip extends with at the same time the knee bends and stretches the rectus femoris from both ends. Maintain for 35 seconds on each side.


This is the portion that novices usually describe as being "working in a manner that they've never thought about." The extension of the hip and the flexing of the knee go into a part of the quad that the normal standing variations never hit. Stop at this point for each session.

You should keep your 12-Move Beginner Routine at a Glance.

Do three to five times per week, in this order:


  1. Standing hip flexor stretch - 28 seconds each part.

  2. Kneeling hip flexor stretch - 32 sec on each side

  3. Cat Cow Stretch -  10 reps

  4. Child's pose - 60 sec

  5. Standing back bend -  18 seconds x 2 sets.

  6. Cobra for abs - 22 sec × 2

  7. Cat Cow - neck and upper back - 10 reps each

  8. Chair stretch for upper back - 1 x 18 seconds

  9. Knee to shin stretch - 30 sec each leg

  10. Standing toe touch - 28 sec

  11. Standing quad stretch - 25 seconds on each leg

  12. Kneeling quadriceps stretch - 35 seconds each side


The total time for this is 12-14 minutes. All major muscle groups are addressed. All guide sections on Stretch Burner are represented. At Stretch Burner, you'll find the complete step-by-step directions for all of the movements in this routine.

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