Welcome to our blog post about how to stretch for those who are inflexible! We understand that it can be frustrating to feel limited in your range of motion, but fear not, because we have put together a beginner flexibility routine just for you. Whether you’re a complete novice or just looking to increase your flexibility, our stretches will help you improve your posture, range of motion, and overall mobility. So, let’s get started and learn how to stretch effectively and safely!
Stretches for the Inflexible! Beginner Flexibility Routine
Are you tired of feeling stiff and inflexible? Do you find yourself struggling to touch your toes or unable to perform basic stretches? Don’t worry, you’re not alone! Many people face the same challenges when it comes to flexibility, but the good news is that with consistent stretching, you can improve your flexibility and feel more limber in no time.
In this article, we’ll guide you through a beginner-friendly stretching routine that’s perfect for anyone who’s new to stretching or struggles with flexibility. It’s a follow-along routine that includes a variety of stretches to target your entire body. Anyone can follow along, irrespective of their level of flexibility.
Introduction
Before starting any stretching routine, it’s essential to focus on proper breathing. Inhale through your nose and slowly exhale through your mouth while stretching. This will reduce your body’s stress levels and release tightness throughout your muscles.
The beginner flexibility routine covers different stretches that target almost every muscle group in your body. The routine is designed to improve your flexibility, relieve muscle stiffness, and enhance mobility. The routine is suitable for dancers, cheerleaders, athletes, and everyone who wants to improve their flexibility.
The Beginner Flexibility Routine
Follow the below routine for at least 3-5 times a week. Remember, consistency is key to achieving optimal results.
1. Wide Stance Stretches
- Stand straight with your feet shoulder-width apart.
- Turn your legs outwards (toes pointing away from each other).
- Bend your knees and lower yourself to the ground, keeping your feet flat on the floor.
- Rest your elbows on your inner knees and push them outwards to stretch your inner thighs.
- Hold the stretch for 20-30 seconds.
2. Butterfly Stretches
- Sit on the floor and bring your feet together.
- Hold your ankles and pull your heels inward towards your groin.
- Use your elbows to push your knees down towards the floor.
- Keep your back straight and look straight ahead.
- Hold the stretch for 20-30 seconds.
3. Neck Circles
- Stand or sit comfortably with your back straight.
- Gently lower your chin towards your chest.
- Turn your head to the left and look over your shoulder.
- Slowly bring your head back to the center.
- Repeat the same motion towards your right and back to the center.
- Repeat the motion for five counts.
4. Arm Stretches
- Extend your right arm straight in front of you.
- Hold your right elbow with your left hand.
- Gently push your right arm towards your left shoulder for a shoulder stretch.
- Hold the stretch for 20-30 seconds.
- Repeat the same stretch with your left arm.
5. Hamstring Stretches
- Sit on the ground with your legs out straight.
- Lean forward with your back straight, reaching towards your toes.
- If you can’t reach your toes, use a towel or strap to help.
- Hold the stretch for 20-30 seconds.
6. Back Stretches
- Lie on your back with your knees bent and feet flat on the floor.
- Bring your knees towards your chest and hug them with your arms.
- Gently rock back and forth to massage your lower back.
- Hold the stretch for 20-30 seconds.
7. Child’s Pose
- Kneel on the floor and sit back on your heels.
- Stretch your arms forward on the floor and bring your forehead to the ground.
- Hold the stretch for 20-30 seconds.
Modifications
Different modifications are available for people who cannot reach their toes or ankles, like using a towel or strap to help achieve a deeper stretch.
Advanced Full-Body Stretch Routines
If you want to take your stretching to the next level, check out @annaemcnulty on Instagram. She shares various advanced full-body stretch routines and tips on how to improve your flexibility even further.
Conclusion
In conclusion, flexibility is essential for maintaining a healthy and active lifestyle. With consistency, you can slowly improve your flexibility and enjoy the benefits that come with it. Follow the beginner flexibility routine, and don’t forget to breathe deeply during each stretch.
FAQs
- Is stretching every day necessary to improve flexibility?
Consistency is key to achieving optimal results. It’s recommended to follow the routine 3-5 times a week for optimal results.
- What are some of the benefits of stretching?
Stretching has many benefits, including improved flexibility, posture, and range of motion. It also helps to relieve stress and tension in your muscles.
- What should I do if a stretch is too challenging?
Take a few deep breaths and try to relax into the stretch. If it’s still too challenging, try a modification such as using a towel or strap to help yourself go deeper into the stretch.
- Can anyone follow this routine, regardless of fitness level?
Yes! This routine is designed for beginners and anyone who struggles with flexibility. The modifications provided in the routine make it accessible to everyone.
- How can I share this routine with someone who needs it?
Sharing the routine with someone who needs to improve their flexibility is appreciated. Share this article with them or direct them to @annaemcnulty on Instagram, where they can find more advanced full body stretch routines.