Flexibility and stretching exercises have several benefits, whether you are a beginner or expert. These exercises allow you to improve your posture, reduce the chances of back pain and sore muscles, and increase the flow of blood to the body’s tissues. Stretch after your workout, rather than before, as this can avoid the risk of injury by stretching cold muscles. Try to stretch those muscles that you focused on during your workout when you do these stretching and flexibility exercises, and try to hold each stretch for up to 30 seconds.
The following stretching and flexibility exercises are suitable for beginners, although you should consider your overall health and weight, and the intensity of your regular workouts. If you are a beginner or have health issues, it’s always a good idea to consult with your doctor, and to start out slowly with brief workouts and then slowly increasing the intensity. You can do most basic stretching and flexibility exercises on the floor, and some while sitting at your desk.
A chest stretch involves kneeling on the floor with your hands held behind your back. Raise your clasped hands as high as you can, while bending forward slightly and breathing normally. This stretching movement should be repeated several times for best results. One of the best flexibility and stretching exercises for the lower back involves lying on the floor with your feet flat, and your knees raised. Clasp your hands under your knees, bringing them close to your chest and then pull both legs as close to your body as possible.
There are other stretching exercises which just about anyone can do, and which target the thighs, shoulders, forearms, calves and chest. If you are a beginner working out and determined to keep fit, stretching and flexibility exercises should be an important part of your routine.