Beginner Bodyweight Stretching Exercises

75 exercises

Chest(1)

Chest Expansion Stretch (Elbows Back)

Lats(5)

Arm Swing Stretch (Dynamic) Child's Pose Lat Stretch Lat Stretch (Side-Lying)Lat Wall Stretch Lateral Trunk Stretch (Seated)

Middle Back(3)

Spinal Twist Upper Back Stretch Upper Back Stretch (Hands Clasped)

Lower Back(7)

Back Extension Backbend Stretch (Standing)Cat-Cow Stretch Child's Pose Knee-to-Chest Stretch Pelvic Tilt (Standing)Seated Spinal Twist Stretch

Shoulders(7)

Chest/Shoulder Stretch (Partner-Assisted)Overhead Reach Stretch Reach (Overhead) Stretch Shoulder Extension Stretch Shoulder Stretch (Cross-Body)Wall Extensions Wrist Pull Stretch (Side)

Biceps(2)

Bicep Stretch (Seated) - Partner Assisted Biceps Stretch - Body Only

Triceps(3)

Triceps Stretch - Overhead Triceps Stretch (Cross-Body)Triceps Stretch (Overhead) - Partner Assisted

Forearms(2)

Forearm Stretch (Kneeling)Wrist Circle

Obliques(2)

Side Bend Stretch (Seated)Standing Side Bend Stretch

Quads(5)

Camel Pose (Ustrasana)Locust Pose (Half)Quad Stretch (Side-Lying)Quadriceps Stretch (Prone)Squat (Sky Reach)

Hamstrings(12)

Forward Bend (Seated, Leg Grab)Hamstring Stretch (90/90)Hamstring Stretch (Partner-Assisted PNF)Hamstring Stretch (Seated, Single-Leg)Hamstring Stretch (Supine Single-Leg)Hamstring Stretch (Supine)Inchworm Leg Swing (Forward)Pike Stretch Runner's Lunge Stretch Seated Straddle Stretch Toe Touch Stretch

Glutes(6)

Figure Four Stretch (Supine)Glute Stretch (Partner-Assisted PNF)Glute Stretch (Supine)Knee-Across-Body Stretch Knee-To-Chest Stretch (Single)Pelvic Tilt Bridge

Calves(7)

Ankle Circles Calf Stretch (Seated)Calf Stretch (Toes Elevated)Knee Circle Soleus & Achilles Stretch Wall Calf Stretch (Forearms)Wall Calf Stretch (Hands)

Adductors(3)

Adductor Stretch (Side-Lying)Butterfly Stretch Groin and Back Stretch

Abductors(4)

Hip Circle (Prone)Lying Cross Stretch Lying Crossover Stretch Windmill Stretch

Hip Flexors(4)

Hip Flexor Stretch Hip Flexor Stretch (Kneeling)Kneeling Hip Flexor Stretch Lunge Stretch (Kneeling)

Neck(2)

Chin-to-Chest Stretch Neck Stretch (Lateral)