30 Flexibility Exercises for Beginners to Gain Full-Body Mobility

Every day, you feel stiffer than the day before. The simple tasks of life, like getting out of a chair or putting on your socks, are becoming more complex, and you dread what tomorrow will feel like. You’ve heard flexibility exercises can help, but you don’t know where to start. If this scenario sounds familiar, you’ve come to the right place. This article will give you a solid understanding of flexibility training and how to get started with flexibility exercises for beginners. You’ll discover simple, gentle stretches to help you feel looser, move with less stiffness, and improve your overall mobility.

Pliability’s mobility app can help you achieve your flexibility goals with easy-to-follow routines that will get you feeling looser in no time.

How Can I Get Flexible as a Beginner?

Stiffness isn’t a death sentence; it’s a sign you need to improve your flexibility. And it’s normal to experience some stiffness and soreness as you begin training and work toward your goals. You can alleviate these symptoms with regular stretching, which will also help improve your performance and reduce your risk of injury. 

Flexibility for Beginners: Key Principles to Know

Developing flexibility does not happen overnight, over a few days or weeks. Like any training pursuit, the key is using the right tools and long-term consistency. This guide helps provide clarity and direction so you can think less and do more.

The Basic Formula

Greasing the Groove. Flexibility isn’t something that just comes about after a bit of stretching; you need to either use it or lose it. For this reason, it is helpful to have some sort of daily, or close to, greasing the groove and using the range of motion. This can be part of your regular training or day-to-day activities if you’re required to use your flexibility, such as with bodyweight training. 

Prioritizing Movement

Where this isn’t the case, and you’ve spent too long watching Netflix (guilty!), you must inject it artificially. This could be quick and simple, like the 5-minute morning mobility routine or a little more comprehensive 20-minute beginner routine. I also like more dynamic techniques like leg kicks and arm swings. Do it first thing in the morning, as a work break, post-training, or before bed. The important thing is to do it!

Focused Intensity 

General stretching is excellent for greasing the groove (GtG) but is slow to develop long-term flexibility because the adaptation is broad. Therefore, you make small progress in many facets. To speed things up, adding some focused and higher-intensity stretching is essential. In most instances, THIS is the cake, and the GtG is the cherry on top. 

These sessions will provide the biggest jumps in motion and progress with the GtG, keeping things ticking. These sessions can be chosen based on your goals, whether developing a better pike, splits, pancake, or anything else.  

The End Result 

Combining the above two recommendations makes for a simple and minimal approach to developing flexibility that can easily be added to your current training plan as a modular extra. The intense sessions are generally done 2x per week but a third session can be added if wanted but more does not mean better. Here is an example of a rough week of training.

Related Reading

‍

• Why Is Flexibility Important
• Does Flexibility Increase Speed
• Can Anyone Become Flexible
• Does Stretching Make You More Flexible
• Why Is Flexibility Important for Team Sports
• Increase Back Flexibility
• How Long Does It Take to Get Flexible
• Which Activity Is a Type of Flexibility Exercise?
• Sports That Require Flexibility
• What Is the Best Strategy to Improve Flexibility in Your Legs and Back
• Mobility vs Flexibility
• Sports That Require Flexibility

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30 Effective Flexibility Exercises for Beginners

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1. Cobra Pose

Cobra Pose is a beginner-friendly yoga pose that may help alleviate lower back pain and strengthen your abs. 

‍How to do it: 
‍

• Start from a prone position
• With palms flat and positioned beneath your shoulder blades, lift your upper body and head off the floor. 
• Pushing from your hands, bring your head and upper body as high as they go. 
• Engage your lower back muscles and lift that chin to raise as much as possible. 
• Hold for a few breaths. 
• Slowly lower on an exhale. 
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‍Pro tip: It’s easy to tense up with Cobra Pose since you’re engaging so many muscles, so remember to stay relaxed and mindful of your shoulders.

2. Cat-Cow Pose

Cat-Cow Pose helps strengthen your core muscles while stretching the neck, spine, and shoulders. 

‍How to do it: 
‍

• Start in Table Pose (on your hands and knees). 
• Your spine should be neutral. 
• Lift your head, relax those shoulders so they fall away from your ears, and look straight ahead. Curve your spine outward on an exhale. This means tucking in your tailbone and bringing your pelvis forward so your back arches toward the ceiling. 
• Release and lower your head (although not so far your chin hits your chest). 
• Relax back to a neutral spine.
  ‍

3. Seated Side-Straddle Stretch

The seated side-straddle stretch unlocks flexibility in your abs and back. Part of the seated side-straddle magic comes from extending your arms overhead. This engages and opens your chest, ribs, and shoulders. 

‍How to do it:
‍

• Sit on the floor with your legs splayed as wide as possible without discomfort. 
• Bend your elbows and raise your arms to your sides, keeping your head and neck aligned with your spine. 
• Engage your abs, and bend slowly to your right on an exhale. 
• Bring that elbow as close to the floor as possible without rotating your spine. 
• Bend until you feel tension. Hold for 15–30 seconds then relax back into the starting position. Repeat the above 3–4 times. Switch sides.
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4. Bridge Pose

Bridge Pose is a yoga staple, and one of the first back-bending positions yoga newbies learn. It opens up the spine, and regular practice of this stretch goes a long way toward achieving the bendy, flexible core. 

‍How to do it:
‍

• Lie flat on your back. Bend your knees, hip distance apart. 
• Push on both feet on an inhale and allow the force to raise your hips. 
• Bring your hands together under your lower back. 
• Press down even more on your feet to push your hips even higher, letting your outer thighs roll inward. 
• Hold for a few breaths then on an exhale unclasp your hands. 
• Let your hips sink back to the ground. 
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‍Pro tip: Lift from the pelvis, though, not your navel.5. Swiss Ball Ab StretchIncorporating a fitness ball into your stretching routine with a Swiss ball ab stretch creates a flexible core. This stretch primarily hits your abs and gives your lower back a little work. Plus, it’s beginner-friendly. 

‍How to do it:
‍

• Balance a Swiss ball in the middle of your back. 
• Plant your feet flat on the floor. 
• Extend your back until your spine touches the ball, arching around it. 
• Bring your arms up over your head and place them on the ground. 
• Stretch out as much as possible without discomfort and hold for 30–60 seconds. 
• Repeat as required.
  ‍

6. Seated Inner Thigh Stretch

The seated inner thigh stretch—sometimes called the butterfly stretch—is one of the easiest ways to open and engage your inner thighs, hips, and groin. It’s one of the best ways to relieve the hip discomfort many get from spending hours sitting at a desk. 

How to do it:
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• Start from a sitting position with your legs out in front of you. 
• Reach out and grab your right foot. 
• Pull your foot up toward your groin. 
• Do the same for your left foot so that the soles of your feet are connected. 
• Holding your feet in your hands, allow your elbows to rest until they connect with your knees. 
• Press gently into your knees with your elbows so they sink toward the ground. 
• Do this until you feel tension and pull in the groin. 
• Hold for 20–30 seconds. Repeat 3 times. 
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‍FYI: You can hinge a bit forward from your waist, but try to keep your spine straight.

7. Single Heel Drop Stretch

Known as the heel-drop calf stretch, this leg stretch opens up your calves. It can help increase flexibility from knee to toe. 

‍How to do it:
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• Stand on a raised step or sturdy object.
• Slightly bend your right knee and drop your right heel to the ground.
• Hold the stretch for up to 30 seconds.
• Repeat 2–3 times on each side.
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‍Pro tip: You can hold onto the wall if this helps with balance.

8. Standing Quad Stretch

The standing quad stretch is a running mainstay. They’re super easy even by the standards of this beginner-level list. Plus, you can do them just about anywhere. 

How to do it:
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• Stand tall with your spine aligned. 
• Raise your right heel toward your butt. 
• Stand up straight and try to point your right knee directly down toward the ground, keeping your knees as aligned as possible. 
• Hold your right foot with your right hand and hold for 30 seconds. 
• Return to standing. Repeat 2–3 times on each leg. 
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‍Pro tip: This is another stretch that requires a bit of balance. So again, use a wall or a stable surface to help you hold the position.

9. Forward Lunge

Whether you’re bulking, cutting, or just trying to improve overall fitness, lunges are where it’s at. Lunging calf stretches go a long way in building foundational muscle memory that can be built on in tailored goal-specific training involving complex and/or weighted lunges. 

‍How to do it: 
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• Start in a plank position with both hands planted into the ground. 
• Step your left foot toward your left pinky finger. 
• Relax your back and hips and let them sink toward the ground. 
• Hold for 30 seconds. 
• Switch sides.
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10. Reclined Pigeon Pose

While the reclined Pigeon Pose is primarily used to stretch the hips and lower back, it can also help release tight hamstrings. Why would you want more flexible hammies? Flexible hamstrings could combat posture issues and general muscle pain.

‍How to do it: 
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• Lie on the floor with your knees bent and your heels planted close to your butt. 
• Lift your right foot and bring it across your body, resting your right angle on your left thigh. 
• Clasp both hands together under your left thigh. 
• Use them to bring your left knee up toward your chest, letting your left foot lift from the floor. Allow your hips to bend and hold once you feel them stretch. 
• Keep your right foot flexed and your right knee open, away from your chest, to enhance the effectiveness of the hip stretch. 
• Hold the pose for 3 deep breaths, then lower yourself back to the first position. 
• Switch legs and repeat.
  ‍

11. Eagle Arms Stretch

Eagle arm stretch helps promote flexibility in the shoulders, elbows, and forearms. It’s also great for opening up the trapezius, which is helpful if you plan to follow up on your arm work with back stretches. 

‍How to do it:
‍

• Start from a sitting position. 
• Cross-legged on the floor or in a chair is acceptable, so long as your spine is straight and your hips aren’t twisted. 
• Bend your elbows as you cross your right arm underneath your left arm. 
• Wrap your arms until your palms touch, or grab the left fingers with the right hand.
• If possible, lift your elbows to shoulder height and hold for 15–30 seconds. Switch sides.
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12. Fingers Up and Down Stretch

This stretch works your hands, wrists, and fingers, as well as your upper arms and forearms. Flexibility across the whole arm is essential, but the hands and fingers are an often overlooked area. 

‍How to do it: 
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• Reach your left arm out in front of you at shoulder height. 
• Face your left palm toward the ceiling. 
• With your right hand, gently pull back on your left fingers. Breathe in and hold the stretch for up to 30 seconds. 
• Switch hands.
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13. Overhead Tricep Stretch

This is an ideal stretch to help reduce tension during your work day. It also makes for a top-notch warm-up or cool-off stretch. 

‍How to do it:
‍

• Stand tall with your spine aligned. 
• Bring your right arm up toward the ceiling. 
• Bend your right arm at the elbow, reaching down toward your upper back. 
• Leading with your middle finger, get your right hand as close to your spine as possible.
• Lift your left arm overhead, grab the right elbow, and pull the arm until you feel the right triceps stretch. 
• Hold for 30 seconds. Repeat 3–4 times per arm.
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14. Shoulder Cross-Arm Stretch

The shoulder cross-arm stretch helps stretch and release tension in the back of the shoulder. 

How to do it:
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• Stand with your feet hip-width apart. 
• Bring your right arm straight across your body. 
• Bend your left arm at the elbow and hook your left forearm under your right arm. 
• Support the right arm above the elbow and use your left arm to pull your right arm further across your body. 
• Hold for up to 20 seconds and switch sides.
  ‍

15. Doorway Pectoral Stretch

The doorway pectoral stretch is a great way to open a cramped chest. You’ll also flex your triceps, biceps, forearms, and upper back. 

‍How to do it:
‍

• Standing in an open doorway, bring your arms up by your sides. 
• Bend your elbows and place your hands on either side of the door frame. 
• Bring your right foot forward and take a step. 
• You should feel the stretch in your shoulders and chest straight away. 
• Hold for 30 seconds then take a step back. 
• Repeat 2–3 times per leg. 
  ‍

‍Pro tip: It’s essential to keep your back straight and not lean forward.

17. Knee-to-Chest Stretch

The knee-to-chest stretch unlocks flexibility in your lower back muscles, and it has the bonus of opening your glutes. 

‍How to do it: 
‍

• Start by laying down on a flat surface, back to the ground. 
• Make sure the backs of your heels are firmly on the floor. 
• Bring your feet in toward your butt and allow your knees to bend. 
• Grasp your knees with both hands. 
• Pull your knees toward your chest, bringing it as close as possible. 
• You should feel the stretch in your lower back. 
• Hold for up to 30 seconds.
  ‍

18. Child’s Pose

Child’s Pose is a simple yet effective way to increase flexibility and relieve back pain. When done correctly, it can help open up the thighs, hips, and ankles.

‍How to do it: 
‍

• Start from Table Pose. 
• That’s on your hands and knees, ensuring your hips, hands, and knees line up. 
• Bring your backside back to rest on your heels, letting your knees bend. 
• Bring your torso as low toward the ground as possible on an exhale. 
• Stretch your arms further out in front of you to aid the stretch. 
• Relax your arms and shoulders as you flex your pelvis toward the ground. 
• Hold for 30–60 seconds. 
• Relax and reverse back into Table Pose. 
  ‍

Pro tip: Your head should always face the floor, with your neck straight. Twisting your neck can wreck the flexibility benefits you’re trying to gain.

19. Seated Spinal Twist

In addition to your back and neck, the seated spinal twist works your glutes, chest, and abs. 

How to do it:
‍

• Start from a sitting position on the floor. 
• Keep your back upright with your hands on your thighs. 
• Bring your right knee up and bend it. 
• Cross your right leg over your left with your right ankle on the outside of your left thigh.
• Place your right arm behind you, fingertips on the floor, twisting to reach as far behind you as you can without strain. 
• Raise your left arm upward to help drive the motion. 
• Bring your left arm down so your triceps rest against the outer side of your left knee/thigh. 
• On each exhale, twist a little further to the right. 
• Hold for 5–10 breaths, then gently reverse out of the pose. 
• Alternate and repeat with the other side, completing 5–10 twists total. 
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‍Pro tip: Make sure your feet are both touching the floor still and your hips are square.

20. Sphinx Stretch

The sphinx stretch, or Sphinx Pose, is another yoga mainstay. Much less complex than the previous entry, the sphinx stretch will open up your entire back, increasing flexibility and teaching your spine to bend.

‍How to do it: 
‍

• Start in a prone position, stomach to the ground. 
• Position your elbows beneath your shoulder blades. 
• Engage your quads and knees to drive the tops of your feet into the floor. 
• Lift your upper body by pressing your palms into the ground. 
• Allow your spine to bend and push your chest outward. 
• Look up to create distance between your chin and collarbone to help drive the movement. 
• Hold for 5–10 breaths then relax. 
• Repeat as many times as needed.
  ‍

21. Standing Hip Circles

If you’re looking for a low-impact way to flex those quads, you found it. Standing hip circles employ the full rotational range of your hip joints to work not only your groin and pelvic muscles. They also help open up the thighs and glutes. 

‍How to do it:
‍

• Stand with your feet hip-width apart, toes facing forward. 
• Lift your right knee until your thigh is parallel to the floor. 
• Bring your knee out until you feel your inner thigh, groin, and hip stretch. 
• Return your leg to standing, making a circle in the air with your knee. 
• Repeat with the other leg. 
• Perform 5–10 circles for each leg.
  ‍

22. Reclining Bound Angle Pose

The Reclining Bound Angle Pose is a top-tier yoga position for stretching the hips and groin. In addition to expanding your hips, this position will develop your inner thigh adductors and tighten the lower abdomen. 

‍How to do it:
‍

• Start from a position of lying down, back on the floor. 
• Legs should be extended, arms at your sides, and palms facing up. 
• Bending your knees, bring the soles of your feet together. 
• Allow your legs to open. 
• Bring your connected heels toward your groin. 
• Push the motion until you feel the stretch in your hips and thighs. 
• Allow your shoulders and upper body to relax. 
• Hold the pose for 1–5 minutes. 
• Bring yourself back to Position 1 by slowly bringing your knees closer, allowing your knees to unfold and extend. 
• No need to repeat! 
  ‍

Pro tip: An easy variation for this stretch is to put a yoga block on the lowest level under each knee. This can give you extra support and may reduce joint tension or stress.

23. Lunging Hip Flexor Stretch

The lunging hip flexor stretch is one of the best ways to open up your hips while working the glutes and quads. 

‍How to do it:
‍

• Start in a standing position, looking straight ahead. 
• Lift your right knee up and take a big step forward with your right foot. 
• Bend deep into your right knee and let your hips sink down and forward toward the ground. 
• Return to your starting position and repeat with the left leg. 
• Perform 10–15 lunges per leg.
  ‍

24. Garland Pose

This squatting pose works the hips, groin, thighs, ankles, and torso. 

How to do it: 
‍

• Start in a standing position with your feet apart. 
• They should be wider than your shoulders (about the width of your yoga mat if you have one). 
• Bend your knees and bring yourself down into a squat. 
• Drop your buns as close to the ground as you can without touching them, and have your heels firmly planted on the floor. 
• Bring your palms together in a prayer position with your elbows and arms inside your knees. 
• Keep your spine straight and your hands over your heart. 
• Push your upper arms into your knees, holding for 5 breaths. 
• Relax out of the pose, coming back to a standing position. 
• Repeat 3 times. 
  ‍

‍Pro tip: Sit on a yoga block or put a folded, firm blanket underneath your heels for added support.

25. Seated IT Band Stretch

IT band syndrome causes flaring pain at the outer knee. Do you know a good way to stop IT band syndrome in its tracks? A flexible IT band! The Seated IT band stretch promotes IT band, hip, and leg flexibility. 

‍How to do it: 
‍

• Sit on the floor with your arms by your sides and your back straight. 
• Cross your right leg over your left. 
• Pull your right knee up toward your chest, placing the inside of your knee as close to your torso as I can get it. 
• Bring your left arm up and hug your right knee with it. 
• Allow your upper body to twist as you gently follow the motion. 
• Engage and tense your right thigh. 
• You should feel the stretch across the outside of your hips and in your butt. 
• Hold for 15–20 seconds. 
• Repeat 3–5 times per legs

26. Pyramid Pose

Pyramid pose is also known as Intense Side Stretch because that is what it is. You may hate it at first, but you will begin to love it once you notice how much tension you release in your hamstrings by practicing it. 

‍How to do it: 
‍

• Bring your back foot in just enough so that your heel can touch the ground. 
• Try to maintain as wide of a stance as possible. 
• Ensure both feet are facing forward (back foot can be slightly on an angle) and are completely straight. 
• Lift your arms up into the air as you flatten your back, and fold over your right leg. 
• Do not let your chest collapse onto your leg- still actively engage your core and lift through your chest as you fold. 
• Stay here for 30 seconds, and remember to breathe into the discomfort! 
  ‍

‍Stretches: Hamstrings, spine, hips. 

‍Modification: If this is your first time practicing this pose, or you have very tight hamstrings, make sure you have a yoga block on either side of your front foot. Adjust the height based on your needs- the taller they are, the less intense the stretch will be. As time passes, you can make them shorter and shorter until you don’t need them!

27. Standing Forward Fold

Standing Forward Fold is a great stretch for the spine that is also incredibly relaxing. The mistake many people make is treating this as a rest pose. Although the more relaxed version, Ragdoll Pose, is equally great for improving flexibility, actively stretching is the way to go. 

‍How to do it:
‍

• Bring your left foot up to meet your right foot so that they touch. 
• Plant your hands onto the ground as you maintain a straight back and fold in towards you. 
• Extend your feet through the floor grab the back of your shins or ankles and pull myself closer to your body with each exhale. 
• As seen in the picture above, you do not need to fold in completely to do this pose properly. 
• You want to fold as profoundly as you can without completely rounding your back to stretch the spine and back of your legs properly. 
• Stay here for 30 seconds as you breathe deeper and fold deeper. 
  ‍

‍Stretches: Hamstrings, hips, calves. 

‍Modifications: Keep your yoga blocks from the pyramid pose next to you for this pose as well. Instead of rounding your back and trying to reach for your toes, if you’re too inflexible, use blocks to support you so you maintain a straight back and allow yourself to fold deeper.

28. Revolved Chair Pose

Twists are great for releasing tension in the spine and opening up the shoulders. This pose is also great to come into from Standing Forward Fold as it helps improve your balance and challenges your endurance. 

‍How to do it:
‍

• Distribute your weight onto your heels and bend your knees as you sweep your arms into the air to come into a Chair Pose. 
• You should be able to wiggle all ten toes without losing balance. 
• Keep pushing through your heels and lift through your chest. 
• Drop your shoulders from your arms and bring your hands together at your heart, then twist over to your right side. 
• Keep your elbows even and shoulders away from your ears. 
• Your right elbow should be pointing toward the ceiling. 
• Keep sinking your seat and twisting deeper with every exhale, and stay here for 30 seconds. 
  ‍

‍Stretches: Spine, shoulders, lower back. 

‍Modification: If you have a difficult time twisting, place a block at its tallest height in front of your feet. Instead of keeping your arms in prayer, bring your left arm down onto the block and your right arm up into the air towards the ceiling. You can also bend at the elbow if you have tight shoulders.

29. Garland Pose

Garland Pose, also known as a yoga squat or Malasana Pose, is well known for being a hip opener, but once you get into it, you’ll also realize it gives you a great ankle stretch. 

How to do it: 
‍

• Come out of the twist and back into traditional Chair Pose, or straighten your legs to come into Mountain Pose. 
• Step your feet out so they are hip apart, with your toes out and heels in.
• Sink your seat while keeping your heels grounded and your chest lifted. 
• Bring your hands to touch your heart with your elbows out to the sides. 
• Use your elbows to push your legs out farther apart with each exhale to get a deeper hip flexor stretch. Make sure not to let your chest collapse; keep it lifted. 
• Stay here for 30 seconds. 
  ‍

‍Stretches: Hip flexors, ankles, back. 

‍Modifications: There are multiple modifications for the yoga squat pose, but many people cannot keep their ankles on the floor as they sink their seats. In this case, place a folded blanket underneath your heels to support them.

30. Twisted Wide Legged Forward Fold

Another twisting pose, but this time we are also adding a stretch for the hips and lower back. Twisted Wide Legged Forward Fold wakes up your body and works on strengthening your core and shoulders as well.

‍How to do it:  
‍

• Return to a standing position with your arms in the air for a full body stretch.
• Heel-toe your feet apart as far as your body allows for your whole foot to be still grounded on the floor, then slide your heels slightly out and your toes slightly in. 
• As you exhale, hinge at your hips and fold forward. 
• Plant your hands on the ground. 
• Keep your left hand planted and as you exhale, sweep your right arm into the air as your upper body opens to the right, your gaze following your right hand. 
• Lift up and through your chest, and expand through your right arm. 
• Stay here for 30 seconds as you take deep cleansing breaths. 
  ‍

‍Stretches: Spine, hips, hamstrings, calves, lower back. 

‍Modification: If you cannot bring your hands to the ground, use a block just as you did and stand forward, folding it, adjusting its height so you can keep a straight back and not stress your body too much.

Related Reading

‍

• Why Is It Important for Athletes to Be Flexible
• Flexibility Sports Examples
• How Many Days Per Week Can You Perform Flexibility Exercises?
• How to Become Flexible if You Are Very Stiff
• Flexibility Exercises for Kids
• Flexibility Exercises at Home
• How Can Flexibility Training Reduce the Risk of Back Pain?
• Benefits of Flexibility
• How Frequently Should Flexibility Exercises Be Performed for Best Results?
• Why Is It Important for Athletes to Be Flexible
• How Many Days Per Week Can You Perform Flexibility Exercises?
• Strength and Flexibility Training
• Back Stretches for Flexibility
• Types of Flexibility Exercises
• Flexibility Workout Plan
  ‍

Improve Your Flexibility with Our Mobility App Today | Get 7 Days for Free on Any Platform

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• A vast library of high-quality videos designed to improve flexibility, aid recovery, reduce pain, and enhance range of motion.
• Daily updated custom mobility programs for optimizing their health and fitness.
• A unique body-scanning feature to pinpoint mobility issues
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Whether you're limited by pain or movement restrictions, Pliability complements your fitness routine and helps you move better. 

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Why Flexibility is Important for Everyone

Flexibility, or mobility, is the range of motion (ROM) around a joint. The more flexible you are, the less likely you are to injure yourself during exercise. Better flexibility can also improve athletic performance and help you move daily. Elite athletes and desk workers can benefit from improved flexibility.

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• Bend App Alternative
• StretchIt vs Pliability

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