81 Beginner Stretches

Movements you can learn in a session, with a low skill floor and a forgiving failure mode.

Chest 4

Chest And Front Of Shoulder Stretch Chest And Front Of Shoulder Stretch beginner Not specified Chest Stretch on Stability Ball Chest Stretch on Stability Ball beginner Exercise Ball Dynamic Chest Stretch Dynamic Chest Stretch beginner Not specified Elbows Back Elbows Back beginner Not specified

Back 18

Cat Stretch Cat Stretch beginner Not specified Chair Lower Back Stretch Chair Lower Back Stretch beginner Not specified Child's Pose Child's Pose beginner Not specified Dancer's Stretch Dancer's Stretch beginner Not specified Dynamic Back Stretch Dynamic Back Stretch beginner Not specified Hug A Ball Hug A Ball beginner Exercise Ball Hug Knees To Chest Hug Knees To Chest beginner Not specified Latissimus Dorsi-SMR Latissimus Dorsi-SMR beginner Foam Roller Lower Back-SMR Lower Back-SMR beginner Foam Roller Middle Back Stretch Middle Back Stretch beginner Not specified One Arm Against Wall One Arm Against Wall beginner Not specified One Handed Hang One Handed Hang beginner Not specified

Showing 12 of 18. All back stretches →

Shoulders 9

Arm Circles Arm Circles beginner Not specified Chair Upper Body Stretch Chair Upper Body Stretch beginner Not specified Elbow Circles Elbow Circles beginner Not specified Round The World Shoulder Stretch Round The World Shoulder Stretch beginner Not specified Shoulder Circles Shoulder Circles beginner Not specified Shoulder Raise Shoulder Raise beginner Not specified Shoulder Stretch Shoulder Stretch beginner Not specified Side Wrist Pull Side Wrist Pull beginner Not specified Upward Stretch Upward Stretch beginner Not specified

Biceps 1

Standing Biceps Stretch Standing Biceps Stretch beginner Not specified

Triceps 2

Tricep Side Stretch Tricep Side Stretch beginner Not specified Triceps Stretch Triceps Stretch beginner Not specified

Forearms 2

Kneeling Forearm Stretch Kneeling Forearm Stretch beginner Not specified Wrist Circles Wrist Circles beginner No Equipment

Core 8

Lower Back Curl Lower Back Curl beginner No Equipment Overhead Stretch Overhead Stretch beginner Not specified Scissor Kick Scissor Kick beginner No Equipment Seated Overhead Stretch Seated Overhead Stretch beginner Not specified Standing Lateral Stretch Standing Lateral Stretch beginner Not specified Stomach Vacuum Stomach Vacuum beginner No Equipment Toe Touchers Toe Touchers beginner No Equipment Torso Rotation Torso Rotation beginner Exercise Ball

Glutes 5

Ankle On The Knee Ankle On The Knee beginner Not specified Hip Circles (prone) Hip Circles (prone) beginner No Equipment Knee Across The Body Knee Across The Body beginner Not specified One Knee To Chest One Knee To Chest beginner Not specified Standing Hip Circles Standing Hip Circles beginner No Equipment

Quadriceps 9

Kneeling Hip Flexor Kneeling Hip Flexor beginner Not specified Looking At Ceiling Looking At Ceiling beginner Not specified On Your Side Quad Stretch On Your Side Quad Stretch beginner Not specified On-Your-Back Quad Stretch On-Your-Back Quad Stretch beginner Not specified One Half Locust One Half Locust beginner Not specified Rear Leg Raises Rear Leg Raises beginner No Equipment Sit Squats Sit Squats beginner Not specified Standing Elevated Quad Stretch Standing Elevated Quad Stretch beginner Not specified Standing Hip Flexors Standing Hip Flexors beginner Not specified

Hamstrings 12

Chair Leg Extended Stretch Chair Leg Extended Stretch beginner Not specified Front Leg Raises Front Leg Raises beginner No Equipment Hamstring Stretch Hamstring Stretch beginner Not specified Hamstring-SMR Hamstring-SMR beginner Foam Roller Inchworm Inchworm beginner No Equipment Leg-Up Hamstring Stretch Leg-Up Hamstring Stretch beginner Not specified Runner's Stretch Runner's Stretch beginner Not specified Seated Floor Hamstring Stretch Seated Floor Hamstring Stretch beginner Not specified Standing Hamstring and Calf Stretch Standing Hamstring and Calf Stretch beginner Not specified Standing Toe Touches Standing Toe Touches beginner Not specified The Straddle The Straddle beginner Not specified Upper Back-Leg Grab Upper Back-Leg Grab beginner Not specified

Calves 7

Ankle Circles Ankle Circles beginner Not specified Calf Stretch Elbows Against Wall Calf Stretch Elbows Against Wall beginner Not specified Calf Stretch Hands Against Wall Calf Stretch Hands Against Wall beginner Not specified Knee Circles Knee Circles beginner No Equipment Seated Calf Stretch Seated Calf Stretch beginner Not specified Standing Gastrocnemius Calf Stretch Standing Gastrocnemius Calf Stretch beginner Not specified Standing Soleus And Achilles Stretch Standing Soleus And Achilles Stretch beginner Not specified

Inner Thighs 2

Side Leg Raises Side Leg Raises beginner No Equipment Side Lying Groin Stretch Side Lying Groin Stretch beginner Not specified

Neck 2

Chin To Chest Stretch Chin To Chest Stretch beginner Not specified Side Neck Stretch Side Neck Stretch beginner Not specified

Frequently Asked Questions

What makes beginner stretches different?

Movements you can learn in a session, with a low skill floor and a forgiving failure mode.

How many beginner stretches are listed?

81, covering 13 muscle groups. Each one has photographs, a muscle map and alternatives.

Other Levels

Intermediate Stretches Movements that assume you already own the basic pattern and are ready to load it. Advanced Stretches High skill or high load. Worth earning rather than starting with. All Stretches The full stretches library Muscle Groups Browse by muscle instead

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