Beginner Bodyweight Stretching Exercises

103 exercises

Chest(4)

Chest Doorway Stretch Chest Expansion Stretch (Elbows Back)Chest Opener Stretch Chest Stretch

Lats(6)

Arm Swing Stretch (Dynamic)Child's Pose Lat Stretch 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)

Upper Back(3)

Eagle Arms Stretch Foam Roll Upper Back Thread the Needle

Lower Back(7)

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

Shoulders(10)

Chest/Shoulder Stretch (Partner-Assisted)Overhead Reach Stretch Overhead Shoulder Stretch Puppy Pose Shoulder Dislocate Shoulder Extension Stretch Shoulder Stretch (Cross-Body)Sleeper Stretch Wall Extension Wrist Pull Stretch (Side)

Traps(1)

Upper Trapezius Stretch

Biceps(3)

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

Triceps(3)

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

Forearms(4)

Forearm Stretch (Kneeling)Wrist Circle Wrist Extensor Stretch Wrist Flexor Stretch

Obliques(2)

Side Bend Stretch (Seated)Standing Side Bend Stretch

Core(2)

Sphinx Pose Supine Spinal Twist

Quads(6)

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

Hamstrings(17)

Downward Facing Dog 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)Legs Up The Wall Pose Pike Stretch Runner's Lunge Stretch Seated Forward Fold Seated Hamstring Stretch Seated Straddle Stretch Standing Forward Fold Standing Single-Leg Hamstring Stretch Toe Touch Stretch

Glutes(9)

90/90 Hip Switch Figure Four Stretch (Supine)Glute Stretch (Partner-Assisted PNF)Glute Stretch (Supine)Knee-Across-Body Stretch Knee-To-Chest Stretch (Single)Pelvic Tilt Bridge Pigeon Pose Seated Hip External Rotation Stretch

Calves(8)

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

Adductors(4)

Adductor Stretch (Side-Lying)Butterfly Stretch Groin and Back Stretch Happy Baby Pose

Abductors(6)

Hip Circle (Prone)IT Band Stretch - Body Only Lateral Hip Stretch Lying Cross Stretch Lying Crossover Stretch Windmill Stretch

Hip Flexors(3)

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

Neck(2)

Chin-to-Chest Stretch Neck Stretch (Lateral)

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