5 Stretches for Beginners to Boost Mobility
Most people will benefit from stretching more often. Whether you're a hardcore exerciser or you're more likely to be found lounging on the couch, instituting a mobility practice can improve joint range of motion, decrease muscle tension, and promote tissue recovery.
Spending some dedicated stretching time is especially important if you have a job that keeps you sitting for the majority of your working hours. You're not just inactive in that position—you're putting your muscles in a bad spot.
'A majority of the population spends most of their time seated which leads to shortening of major muscle groups including the pecs, upper traps, and hip flexors,' says Jaron Jin, P.T., D.P.T., with Bespoke Physical Therapy. 'Stretching these muscles can help alleviate tension, improve mobility, and decrease muscle tightness.'
If you're a beginner stretcher, there are a few solid moves you'll want to master on your journey to better movement. Here, our experts lay out a simple five exercise stretch routine to add to your day.
The 5 Best Stretches for Beginners
Child's Pose
The classic yoga pose is best-known for its release of the lower back, but its benefits don't stop there. You'll get a good stretch through the lats, and you'll push your hips, shoulders, and ankles through a greater range of motion.
How to Do It:
Start on all fours. Open your knees a little wider then your torso, and place the tops of your feet on the floor.
Push your hips down and back to sit on your heels, and lower your torso onto the floor. Walk your hands as far away from your body as you can.
Relax your body as deep into the floor as you can. Hold for 30 seconds, then relax for 5 seconds. Do that 2 to 3 times.
Thread the Needle
The thoracic spine, or mid-spine, is prone to getting extremely tight. This stretch will help loosen it up and promote better rotation.
How to Do It:
Start on all fours. Place the tops of your feet on the floor.
Reach one hand up towards the ceiling, and hold it there for a few seconds. Then, reach it under your body, aiming to meet that shoulder to the ground.
Push your opposite hand into the ground to find the stretch through the mid-back.
Hold for 2 to 3 seconds, and alternate to the other side. Do 15 reps per side.
Thoracic Extension
If you catch yourself hunched over a computer often, you'll appreciate this stretch. You'll need a foam roller or a rolled up towel to execute it.
How to Do It:
Place a rolled up towel or foam roller just above your low back.
Place your hands behind your head. Exhale slowly as you allow your spine to arch over top of the foam roller, bringing your head back and down towards the ground as far as you can.
Hold here for 2 to 3 seconds, and relax for 5 seconds. Do 15 reps.
Seated Pec Stretch
When your back hunches, your chest shortens up, and often tightens in that position. This pec stretch will open you up. The best part: you don't even need to leave your seat to do it.
How to Do It:
Interlock your fingers behind your head.
Pull the elbows back until you feel the stretch through the chest.
If you struggle to get your fingers behind your head— assume the goalpost position, with the fingers pointed up and the elbow at 90 degrees. It will do the trick.
Hold for about 2 to 3 seconds, and relax for 5 seconds. Aim for 10 reps.
Hip Flexor Stretch
Sitting for long periods leads to tight hip flexors, as the muscles stagnate in a shortened position. This stretch will help alleviate that tension.
How to Do It:
Kneel down on one knee. Prop your other foot in front of you and a little out to the side. Hold your hands on your hips.
Shift your weight slowly forward onto your front leg until you find a stretch through the front portion of your extended hip. Keep your chest lifted.
Hold for 30 seconds, then relax for 5 seconds. Do that 2 to 3 times per side.
How Often Should I Stretch?
If you're looking to improve your mobility outside the gym, you'll want to dedicate a few minutes to stretching each day, multiple times a day. Aim for 10 to 15 minutes (or simply circulate through the series of stretches above) three times a day. An easy way to make sure you hit all three is to do the routine before or after your three main meals.
If you're stretching in conjunction with your workout routine, you'll want to change up your strategy based on when you're stretching. If you're stretching before a workout, consider more dynamic stretches. Do this by holding the stretch for only 2 to 3 seconds before relaxing, aiming for 10-15 reps. 'This is a more effective way to improve blood flow and decrease stiffness in muscles prior to exercising,' Jin says.
Save the static stretching for after your workout. Hold static stretches for 30 second to a minute.
Why Should I Stretch?
'Stretching has a number of benefits including increasing range of motion, decreasing muscle tension, improving athletic performance, and decreasing soreness after workouts,' Jin says. 'Even on [rest] days, stretching allows you to still move your body to improve blood flow and promote tissue recovery from the demands of everyday life and additional exercise.'
Having more give in your muscles provides ease of movement. Routinely stretching your spine and chest can also improve your posture, which is important to ease of breathing and joint health.
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