If you are new to fitness and want to get in shape, then stretching is a great place to start. Stretching helps to improve flexibility and range of motion, as well as reduce muscle tension. It's also a great way to warm up your body before exercising. In this blog post, we'll share 7 great stretches for beginners who want to get fit. These stretches are easy to do and perfect for anyone just starting out. So read on to learn more about these simple yet effective stretches!
1) The Superman
The Superman is a great stretch to start with, especially if you're new to stretching. It is an easy move that helps to open up your chest and upper back muscles, as well as strengthen your core.
To do the Superman, begin by lying on your stomach with your arms extended out in front of you, palms facing down. Your legs should be straight, toes pointed away from your body. Then, slowly lift your arms and legs off the ground, keeping your back and hips still and level with the floor. Hold this position for 15-30 seconds, then relax and lower your arms and legs.
The Superman is a simple but effective stretch that can help improve your posture, increase flexibility in your back and shoulders, and strengthen your core. Give it a try!
2) The Child's Pose
The Child’s Pose is a great stretch for beginners who want to get fit. It is a very simple stretch and can be done anywhere with no equipment. To do this stretch, start by kneeling on the floor with your knees about hip-width apart. Reach your arms forward and then sit back onto your heels. Make sure your back is rounded and your head is resting on the ground. You should feel a gentle stretch along your spine, hips, and thighs. Hold this position for at least 30 seconds and then return to the starting position.
This stretch is a great way to release tension in the lower back, while also increasing flexibility in the spine, hips, and thighs. Additionally, it helps to promote relaxation and mindfulness when done correctly. Try to focus on your breath while performing this stretch, as this will help you to get the most out of it.
3) The Cobra
The Cobra is a great stretch for beginners who want to get fit. This exercise focuses on strengthening and lengthening the spine, improving posture, and relieving back pain. It also helps improve flexibility in the shoulder and chest muscles.
To perform the Cobra, begin by lying on your stomach, with your legs together and the tops of your feet flat on the floor. Place your hands next to your chest with your palms facing down. Make sure your elbows are close to your body, and not flared out.
Slowly press your hands into the floor and push your upper body off the ground, arching your back as you do so. As you lift up, press your tailbone down toward the floor to help keep your lower back from over-arching. Hold the pose for up to 30 seconds before slowly releasing back down.
Be mindful not to push too hard into the pose; instead, focus on maintaining a gentle pressure throughout the stretch. If your lower back is feeling too tight, keep your tailbone pressed down and press up only as far as it is comfortable. You can always build up the strength in your back muscles over time to eventually hold the pose longer or reach a greater depth.
4) The Cat-Cow
This stretch is great for beginners who are looking to improve their flexibility and posture. The Cat-Cow is a gentle stretch that helps to improve spinal mobility and the overall flexibility of your back. To do the Cat-Cow, start by getting down on all fours with your hands directly under your shoulders and your knees directly below your hips. Inhale and arch your back, lifting your head up towards the ceiling as you do so. This is the Cow pose. Then, exhale and round your back, tucking your chin towards your chest as you do so. This is the Cat pose. Alternate between these two poses, moving in sync with your breath. Make sure to keep your core engaged and don’t forget to keep your neck in line with your spine during the entire stretch.
5) The Seated Forward Bend
The Seated Forward Bend is a great stretch for beginners who want to get fit. It targets the lower back, hips, hamstrings and calves. To do this stretch, sit on the floor with your legs out in front of you and your feet flexed. Make sure your spine is straight. Reach your arms forward and fold your torso forward over your legs. Reach your arms down towards the floor and make sure to keep your back flat. Hold this position for 30 seconds or as long as you can comfortably. You should feel a mild stretch in your hamstrings, calves and lower back.
This stretch can be modified by slightly bending your knees if you are having trouble reaching the ground. As you get more comfortable with the stretch, you can begin to lean further forward until you feel a deep stretch in your lower body.
6) The Downward Dog
The downward dog is one of the most popular yoga poses and is great for beginners who want to get fit. This pose works to open your chest, strengthen your shoulders, and stretch your entire back. It also helps to tone your arms, legs, and core muscles.
To do the downward dog, start in a tabletop position with your hands and feet shoulder-width apart. Lift your hips and straighten your legs as you push your chest towards the floor. Keep your arms and legs active by pressing into the ground. Make sure your shoulder blades are drawn down your back and your neck is in a neutral position. Hold the pose for 5-10 breaths.
This pose can be modified to be easier by keeping your knees bent and placing a rolled-up towel under your forehead or head. You can also add a twist to this pose by reaching one arm up while keeping the other on the ground.
The downward dog is an excellent pose for beginners looking to get fit. By practicing this pose regularly, you'll be able to increase your flexibility, build strength, and tone your muscles.
7) The Upward Dog
The Upward Dog is a great stretch for improving mobility and flexibility in your spine. It stretches your chest, shoulders, and hips while strengthening your arms and legs. To do the Upward Dog: Begin in a push-up position with your hands directly beneath your shoulders and your feet about hip-width apart. Slowly lift your hips, allowing your chest to open up and draw your shoulder blades down your back. Engage your core and press the tops of your feet into the floor. Hold this pose for 10 to 15 seconds before slowly releasing back into a push-up position. Repeat this pose as often as desired.
The Upward Dog is an excellent stretch for beginners because it not only helps improve your posture, but it also helps build strength in your arms and legs. It’s also a great way to open up your chest and shoulders, which can help reduce tension in those areas. Try adding the Upward Dog to your stretching routine to start feeling the benefits right away.
