03/23/2024
🌟 Ready to stretch it out? Here are the 10 BEST STRETCHES FOR BEGINNERS to improve flexibility and reduce muscle tension! 💪
Learn best with visuals? Click this link to see the stretches: https://blog.nasm.org/stretches-for-beginners
💥Standing Calf Stretch💥:
Place hands on a wall or fixed surface.
Step back with one foot, press heel into ground.
Bend front leg for deeper stretch.
💥Standing or Seated Inner Thigh Stretch💥:
Stand with feet wide, toes facing forward.
Lunge to one side, sitting hips back.
Seated: Sit with one leg straight out to the side, shift weight toward bent leg.
💥Standing or Seated Hamstrings Stretch💥:
Standing: Place one heel out in front, toes up, sit hips back.
Seated: Sit on edge of seat, one leg straight, lean forward keeping back flat.
💥Quad Stretch💥:
Standing: Hold onto chair, bend one knee, grab foot behind you.
Lying: Lay on side, bend top leg, grab foot and pull thigh back.
💥Kneeling or Standing Hip Flexor Stretch💥:
Kneeling: Half-kneeling position, squeeze glutes, tuck hips under.
Standing: Step one foot back, raise arm on same side, reach up and over head.
💥Standing Lat Stretch💥:
Use chair or countertop, bend at waist, press chest toward ground, hips tucked.
💥Standing Chest Stretch💥:
Bend elbow to 90-degrees, place forearm on wall or doorway, step forward slightly.
💥Standing or Seated Traps Stretch💥:
Sit or stand tall, shoulders down and back.
Place hand on head, gently pull ear to shoulder.
💥Standing or Seated Levator Scapulae Stretch💥:
Sit or stand tall, shoulders down and back.
Place hand on head, gently pull nose toward armpit.
💥Kneeling or Standing Thoracic Spine Stretch💥:
Kneeling: On all fours, hand behind head, rotate elbow down and up.
Standing: Same motion, hand on seat or chair back, knees slightly bent.
🛑🛑Remember, choose the option that works best for you, If you feel any pain you are stretching too far, and breathe deeply as you stretch!🛑🛑
In this article, you’ll learn a full body stretch routine and some tips and tricks for how to implement this routine into your lifestyle for the best results.