Warm up stretch exercises for Beginners:
1. Lunge with a Twist:
• Stand straight and spread your feet hip-width apart. Take a long step forward with left foot and bend your knees to 90 degrees. Keep right leg straight.
• Bend down your upper body and place both hands on either side of left foot on the floor. Now slowly twist your upper body to the left and also raise your left hand towards the ceiling.
• Return to starting position and repeat on the right leg.
Benefits: Spinal rotation helps release tension in the soft tissue around the spine, improves spinal range of motion, and increases our general mobility of the upper body. Spinal twists stimulates circulation in the muscles, fascia, and organs of the abdomen and thorax. This exercise also helps improve digestion.
2. Triangle Stretch
• Stand straight and spread your feet wider than hip-width apart. Keep left toes straight and slowly rotate right thigh out until right toes point to the side.
• Now slowly bring your right palm on the floor placing it adjacent to your right feet while pointing the left hand towards the ceiling.
• Repeat on the other side.
Benefits:
This exercise improves body balance and increases stability. This exercise also activates your core.
It is a great exercise to stretch and lengthen the spine. ...
Stimulates your organs.
Improves spinal range of motion
3. Wall calf stretch
• Stand straight facing a wall. Place the right toes few inches up on the wall and right heel on the floor. Place your left feet backward and shift your weight to left leg and place your hands on the wall for support.
• Slowly lean toward the wall to feel the stretch in your calf. Gently push into left leg to intensify the stretch. Hold, then repeat on the other leg.
Benefits:
Stretches the calf muscles.
Provides relief from calf muscle.
Strengthen the calf muscles.
4. Child’s Pose
• Start with kneeling down and sit on your knees while resting the buttocks against your heels.
• Slowly bend your upper body down while keeping your both hands straight on the floor in front of you.
• Try to rest your forehead on the floor while your hands are kept straight in front.
• For deeper stretch of your back muscles, try to stretch your hands as far as you can without lifting the buttocks.
Benefits: Stretches your back muscles, improves circulation, and reduces stress. It is also useful in reducing the back, shoulder, and neck tension.
5. Walking toe touch
6. Walking knee hug
7. Squat
8. Bridge Pose