Beginner Flexibility Workout
This 45-minute workout is designed to improve overall flexibility and mobility. It includes a series of stretching and flexibility exercises suitable for beginners and requires no equipment.
flexibility
stretching
beginner
none
6/17/2025•0 views•beginner•45 min
Neck Stretch
Details
Sets
2
Reps
3-5 per side
Rest
30s
Equipment
none
Form Instructions
Sit or stand comfortably with a straight back.
Gently tilt your head to one side, bringing your ear towards your shoulder.
Hold the stretch for 15-20 seconds, feeling a stretch in the opposite side of your neck.
Return to the starting position and repeat on the other side.
Shoulder Stretch
Details
Sets
2
Reps
3-5 per side
Rest
30s
Equipment
none
Form Instructions
Stand tall and extend your right arm across your body at shoulder height.
Use your left hand to gently pull your right arm closer to your body.
Hold for 15-20 seconds, feeling the stretch in your shoulder.
Repeat on the other side.
Cat-Cow Stretch
Details
Sets
2
Reps
8-10
Rest
30s
Equipment
none
Form Instructions
Start on all fours with your wrists beneath your shoulders and knees beneath your hips.
As you inhale, arch your back, dropping your belly towards the floor (cow position).
As you exhale, round your spine towards the ceiling, tucking your chin towards your chest (cat position).
Continue to move between these two positions, coordinating your breath.
Standing Forward Bend
Details
Sets
2
Reps
5-10
Rest
30s
Equipment
none
Form Instructions
Stand with your feet hip-width apart.
Inhale and raise your arms overhead.
Exhale and hinge at your hips to fold forward, bringing your torso towards your legs.
Allow your head and neck to relax, and try to touch the floor or grab your elbows.
Hold the position for 15-30 seconds, breathing deeply.
Seated Hamstring Stretch
Details
Sets
2
Reps
15-30 seconds per leg
Rest
30s
Equipment
none
Form Instructions
Sit on the floor with one leg extended and the other leg bent with the sole touching the inner thigh of the extended leg.
Inhale, lengthen your spine, and as you exhale, reach towards your extended foot.
Keep your back flat and avoid rounding your spine.
Hold for 15-30 seconds and switch to the other leg.
Butterfly Stretch
Details
Sets
2
Reps
15-30 seconds
Rest
30s
Equipment
none
Form Instructions
Sit with the soles of your feet together, allowing your knees to fall outward.
Hold your feet with your hands and sit up tall.
Gently press your knees towards the floor using your elbows for deeper stretching.
Hold for 15-30 seconds while taking deep breaths.
Child's Pose
Details
Sets
1
Reps
30-60 seconds
Rest
30s
Equipment
none
Form Instructions
Kneel on the floor, bringing your big toes together and sitting back on your heels.
Extend your arms forward or let them rest by your sides.
Lower your torso towards the ground, feeling the stretch in your back and hips.
Hold the position for 30-60 seconds, focusing on deep breathing.
Similar Workouts
15-Minute Beginner Back Workout
A concise and effective workout plan focused on building muscle in the back using minimal equipment, ideal for beginners.
beginner0 views
Beginner Fat Loss Full-Body Workout
A beginner-friendly full-body workout designed to promote fat loss while improving strength and endurance. Using full available equipment, this 45-minute routine targets multiple muscle groups efficiently.
beginner0 views
Beginner Flexibility Workout
A beginner-friendly 45-minute workout focused on improving flexibility through a series of stretching exercises targeting all major muscle groups.
beginner0 views