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Beginner Bodyweight Stretching Exercises

73 exercises

Level
BeginnerIntermediateAdvanced
Muscle
ChestLatsMiddle BackUpper BackLower BackShouldersTrapsBicepsTricepsForearmsAbsObliquesCoreQuadsHamstringsGlutesCalvesAdductorsAbductorsHip FlexorsNeckTibialis
Equipment
BarbellDumbbellKettlebellCableMachineBodyweightResistance BandsPull-up BarParallel BarsRingsBenchSuspensionMedicine BallExercise BallFoam RollEZ Curl BarTrap BarJump RopeRopeOther
Category
StrengthPowerliftingOlympic WeightliftingStrongmanCardioPlyometricsStretchingMobilitySkill
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Chest(1)

Chest Expansion Stretch (Elbows Back)

Lats(5)

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

Middle Back(3)

Spinal TwistUpper Back StretchUpper Back Stretch (Hands Clasped)

Lower Back(7)

Back ExtensionBackbend Stretch (Standing)Cat-Cow StretchChild's PoseKnee-to-Chest StretchPelvic Tilt (Standing)Seated Spinal Twist Stretch

Shoulders(5)

Chest/Shoulder Stretch (Partner-Assisted)Overhead Reach StretchReach (Overhead) StretchShoulder Stretch (Cross-Body)Wrist Pull Stretch (Side)

Biceps(2)

Bicep Stretch (Seated) - Partner AssistedBiceps Stretch - Body Only

Triceps(3)

Triceps Stretch - OverheadTriceps 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)InchwormLeg Swing (Forward)Pike StretchRunner's Lunge StretchSeated Straddle StretchToe Touch Stretch

Glutes(6)

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

Calves(7)

Ankle CirclesCalf Stretch (Seated)Calf Stretch (Toes Elevated)Knee CircleSoleus & Achilles StretchWall Calf Stretch (Forearms)Wall Calf Stretch (Hands)

Adductors(3)

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

Abductors(4)

Hip Circle (Prone)Lying Cross StretchLying Crossover StretchWindmill Stretch

Hip Flexors(4)

Hip Flexor StretchHip Flexor Stretch (Kneeling)Kneeling Hip Flexor StretchLunge Stretch (Kneeling)

Neck(2)

Chin-to-Chest StretchNeck Stretch (Lateral)