Beginner Stretches: 6 Easy Alternatives That Actually Work

Sometimes, it can seem that all the stretches that “everyone” does are actually kinda hard to get into.

Here’s a better way to get where you want to be:

Easing into it

Six ways to stretch the same muscles as popular stretches, much more easily and just as effectively:

1. Forward fold: avoid rounding your back and bouncing to touch the floor; instead, lie on your back, use a strap or towel, pull your leg towards you, holding for 30 seconds
2. Hip flexor couch stretch: skip the advanced couch stretch that can strain your knee, and instead do a kneeling or standing hip flexor stretch, focusing on tucking your pelvis in for an equally effective but safer stretch
3. Overhead shoulder stretch: avoid the classic ineffective version; instead, put your arms on a chair and lean forwards or use the child’s pose to stretch both shoulders, thoracic spine, hamstrings, and glutes at once
4. Standing quad stretch: instead of standing versions where hips shift and pelvis misaligns, lie on your stomach with a strap around your foot to keep your hips and pelvis aligned, and safely stretch your quads from there
5. Pigeon stretch: skip the advanced hip opener that may cause hip pain; instead, do a lying figure-4 stretch to target your hips and glutes with less intensity, pressing your elbow to your knee for a deeper stretch if you like
6. Butterfly stretch: avoid bouncing your knees up and down which doesn’t stretch adductors effectively; instead try the frog stretch (hips relax under gravity) or a lying butterfly stretch (feet together, knees drop with gravity, cushions optional) for safer and deeper hip flexibility

For more on each of these plus visual demonstrations, enjoy:

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Want to learn more?

You might also like:

How To Do A Forward Fold For The First Time

Take care!