9 Simple Stretching Exercises for Beginners

9 Simple Stretching Exercises for Beginners


Hey, how does your back feel after a long
day at the office or school? What about your neck after you’ve been looking
down at your phone for hours? We can’t live without our gadgets and gizmos,
but they can wreak havoc on our bodies if we’re not careful. And even if your eyes aren’t constantly
glued to a screen, this short stretching routine can still help anyone who’s dealing with
neck, shoulder, and back pain! So, let’s start off with a couple stretches
for your neck: – The Owl Exercise
Sit down in a chair with your back straight and your chest open. Now turn your head all the way around like
an owl (no, I’m just kidding, don’t do that.) Make sure your shoulders are relaxed and your
neck is centered. Slowly and carefully turn your head to the
right as far as you can. Don’t let your torso twist – keep it locked
in place. Stay in this position for a couple of seconds,
and then tip your chin down toward your shoulder. To increase the stretch, gently press on the
back of your head with your right hand. Hold it for half a minute, then switch sides. The Owl exercise stretches the muscles that
go from your collarbone and breastbone to behind your ears. They can get pretty overworked holding your
head up all day, but they usually do a good job as long as you’re always looking straight
ahead. Since most of us spend a lot of time looking
down at a computer or phone, that’s when we really get a literal pain in the neck! – Forward Neck Bend
Again, sit up straight with your chest out and your shoulders back. Next, place your palms on the back of your
head and interlock your fingers. You’re now under arrest! No, I’m kidding. Ok, from this position, start to lower your
chin toward your chest. You should do this movement slowly and carefully. Avoid sharp or sudden moves at all costs! You don’t wanna end up hurting yourself. To increase the effectiveness of this stretch,
you can apply some pressure to your head by pulling it down with your palms. Just don’t push yourself too hard. Tuck your chin down as far as it’ll comfortably
go. Hold your head in this position for about
half a minute, and then slowly go back up to where you started. This exercise helps stretch the muscles on
the back and sides of your neck as well as your upper back muscles. They tend to get strained from poor posture
as well. Now let’s move on to those shoulders. – The Eagle Pose
While standing or sitting up straight, spread your arms out to the sides and then cross
them in front of your face so that your left elbow is over the right one. Your fingers should point up toward the ceiling. If you’re flexible enough, make your palms
meet by crossing your wrists as well. If you can’t do that, then just rest your
hands together back-to-back. The most important thing is that you feel
a stretch along your upper back and shoulders. Now, slowly lower your chin down toward your
chest. This will stretch more muscles in your neck
and back. Hold this position for about half a minute,
then change sides, with your right elbow crossed over the left one this time. The Eagle pose not only stretches the muscles
in your shoulders, neck, and upper back, but it also improves blood circulation in your
upper body. – The 90/90 Stretch
Stand in a doorway and hold your arms up so that both your elbows and armpits make 90-degree
angles, hence the name of the stretch. Put both arms on the sides of the doorframe
and move one foot forward. At the same time, you should stand straight
with your neck aligned with your spine. Then lean a bit forward while bracing yourself
against the doorframe. Stay in this position for about half a minute,
then step back to where you started. Do 2 to 3 reps. This exercise will really stretch the front
part of your deltoids as well as your pecs. Those are the main muscles in your shoulders
and chest. And moving on to some upper back stretches… – Pat on the Back
Lift your right arm over your head and bend it at the elbow so that your right hand rests
between your shoulder blades, almost as if you’re giving yourself a pat on the back
for a job well done. (Go ahead and sneak one in for doing these
stretches correctly! Yeah you!) Put your left hand on your right elbow and
carefully pull your right arm to the left. Make sure you do everything very gently and
slowly so that you don’t pull anything and end up with a nasty injury! While you’re pulling your right elbow, bend
your upper body to the left as well. Avoid leaning backward or forward. Stay in this position for about half a minute,
then repeat the same movement on the other side. You can do this exercise while sitting or
standing. The main thing is to keep your chest raised
and your spine elongated. By doing this exercise, you stretch not only
the large flat back and neck muscles like your traps and lats, but also the muscles
located under your arms. – Butterfly Wings
You know the drill by now: sit or stand up straight with your chest out. Don’t you look good! Touch your fingers to your shoulders while
keeping your elbows pointed out to the sides. From there, pull your elbows as far back as
they’ll go. Imagine you’re trying to touch them together
behind your back. As soon as you feel a good stretch in your
upper back, hold this position for about 10 seconds. After that, move your elbows forward and touch
them in front of your body. Hold them there for another 10 seconds and
return to the starting position. Do 8 to 10 reps. This exercise effectively stretches your chest
muscles as well as your entire upper back. And finally let’s go down to your lower
back for some pain-relieving stretches. – Wall Sits
Stand with your back leaning on a wall. Now, you’ll slowly move your feet away from
it while sliding down into a seated position, almost like you’re sitting in an invisible
chair. Your spine should be straight, while your
knees will make 90-degree angles. Keep pressing into the wall with your lower
back. Stay in this position for about 10 seconds,
then, just as slowly, slide up the wall to the starting position. Do 8 to 12 reps. This exercise will not only stretch your lower
back, it’s also a nice workout for your abs and leg muscles! – Rotation Stretches
Sit down in a chair (a real chair this time) with your feet flat on the floor and your
hands placed on the back of your head with your fingers interlocked. While keeping your spine straight and your
hips squared, carefully twist your upper body to the right. Remember to avoid any sharp movements – they’re
Enemy #1 when it comes to any kind of stretching. Stay in this position for 10 seconds, then
carefully turn your body to the left. Do 3 to 5 reps on each side with this one. Rotation stretches help relieve lower back
pain by strengthening the core and lower back muscles. – Superman Stretch! Ooh. Lie on the floor belly-down with your arms
out in front of you. Your legs should be stretched as well and
placed flat on the floor. Then, you’ll wanna lift your arms and legs
simultaneously off the floor as high as you can. Tighten your core muscles, and imagine you’re
trying to lift your bellybutton off the floor too. Make sure your neck is aligned with your spine
and not bent backward. Engage your glutes as well as your arm and
leg muscles to hold this flying Superman pose for a couple of seconds. Then slowly lower yourself back to the floor
and rest for a few more seconds. Do 10 reps. The Superman exercise helps build strong back
extensor muscles, which is really important if you want to avoid lower back pain. On top of that, working these muscles helps
you build good posture, which will prevent back pain in the future. You see, if the extensors are weak, they can’t
support your spine and pelvis properly, so you might develop pain in that region. Nothing too hard, right? You don’t need any particular equipment, and
the whole stretching workout takes no longer than 10 minutes to do! Do a set of these exercises every day, and
you’ll feel more flexible and pain-free in no time. But, again, it’s crucial that you do all the
exercises slowly and smoothly, without any jerks or sharp movements. Also, if you feel that after these stretches
your pain gets worse, well that’s a sign that it’s time to see the doctor ASAP! Do you know any other effective stretching
exercises? Let me know down in the comments! If you learned something new today, then give
this video a like and share it with a friend. But – hey! – don’t go sit in your invisible
chair again just yet! We have over 2,000 cool videos for you to
check out. All you have to do is pick the left or right
video, click on it, and enjoy! Stay on the Bright Side of life!

100 Replies to “9 Simple Stretching Exercises for Beginners”

  1. This is hilARIOUS! The food crumbling while she ate! Her slinking down to the floor off her chair! Bahhahaa! I laughed out loud at 1 in the morning. The feather in the nose! I love this video provides helpful info while still being free and natural and fun! If you read this comment, Bright Side, will you like this comment?๐Ÿ™๐Ÿ˜†

  2. Stretching helps but no replacement for a chiropractor or a massage. I can't do most of these anywhere close to she can.

    Did you forget to check the vid before you put it out? At first I thought it was my end till i rewound it. In the beginning there is a audio splice mess up. just letting you know if you didn't already.

  3. I tried these exercises while going through a severe migraine and it really relaxed me to be able to go to sleep. Thank you!

  4. One of the ones my chiropractor suggested was bending the neck sideways so that your ear touches your shoulder. Another one that I really like is lifting your shoulders like a shrug and holding it with muscles tense then slowly let the shoulders down. Also, shoulder roles are awesome!!
    Thank you, for the other exercises, Bright View!

  5. Was it only me doing the exercises while watching the video at the same time!! ๐Ÿ˜‚๐Ÿ˜‚ OR you people too??

  6. Me: pauses the video 1:03 sis can u tell what is she doing?!
    Sis: she is smelling her under arms?
    Me: nO sHe Is dOiNg eXErCiSe
    Sis: yea yea idc!!

    Alaso me: um..ok? ๐Ÿ˜…

  7. Forgetting to raise the head up because you have your neck sore from looking down forward head with chin toward chest causes neck soreness and pinched nerves of neck.

  8. This just helped me so much! ๐Ÿ˜ Thank you! ๐Ÿ‘ Please make more for wrists, legs and lower back.
    More humor I loved it!๐Ÿ˜‰๐Ÿ‘‹

  9. The pain that we feel is not because or cause by the phone, is intentionally injury cause by humans who teleport and injure, they do videos like this to manipulate their systems and blame the person who they are injuring because they are terrorists who want to blame the person who they are injuring, not themselves.

  10. no, no, no, there is nothing like the pleasurable pain of a deep muscle hand massage on your back, I love it so much

  11. Hi thank you for your video. Like always great ๐Ÿ˜Šhave you got any exercise for mid back pain ? Thank you

  12. NOTHING "replaces" massage. These stretches are great for maintenance care but your channel should encourage regular massage for wellness care!!!

  13. Tnq…I going to start tdy itself…
    Wall sitting…In my skl days we used to do that as a punishment of late coming…

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