10-Minute Stretching Routine for Beginners

Nov 23, 2020

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Stretching might not be the most exciting part of a workout, but it is one of the most important parts of a well-rounded fitness routine. Stretching keeps your muscles flexible, strong, and healthy. 

Not only are there physical benefits to regular stretching, it can also improve your posture, reduce stress, and help with body aches.

I created a simple 10-minute stretching routine you can easily add on to any workout regimen, like my HIIT30 program (available for $19.99), to keep your body feeling loose and your mind feeling calm and refreshed. 

WARM UP: Squat to Shoulder Roll 

  • Start by standing with your feet shoulder-width apart and gently bend at the knees. 
  • Once bent at the knees, return to a standing position and roll the shoulders forward and backward. 
  • Repeat.

Shoulder Stretch 

Stretches the shoulders and upper back. 

  • Start by bringing your left arm across the front of your body, supporting your left arm with the elbow crease of your right arm. 
  • Gently pull your left arm across your body to stretch the shoulder.  
  • Switch arms and repeat. 

Seated Neck Release 

Stretches the neck. 

  • Start either sitting or standing with your feet shoulder width apart and drop your left ear to your left shoulder. 
  • Gently press down your head with your left hand to deepen the stretch. 
  • Switch sides and repeat. 

Circular Head Roll  

Stretches the neck. 

  • Begin by sitting or standing upright and roll your head in circular motions both clockwise and counterclockwise. 

Tricep Stretch 

Stretches the neck, shoulders, back and triceps. 

  • For this exercise, you can stand, sit, or kneel with your feet hip-width apart and your arms extended overhead. 
  • Lift your right hand up, then bend your right elbow and reach your right hand down to the top middle area of your back. Your right elbow should be pointing toward the ceiling.
  • Reach your left hand overhead and grab onto your arm right below your right elbow.
  • Using your left hand, gently pull your right elbow down and toward your head to feel the stretch.
  • Switch arms and repeat.

Straddle Hamstring Stretch 

Stretches the inner thighs and lower back. 

  • Start by sitting on the ground with your legs extended in a straddle position. Don’t put your legs straight out in front of you, just extend them to the sides as far as you feel comfortable.
  • Bring your chest toward your knee while reaching for the outside of your foot without bending your knees or leaning into the ground. 
  • Switch legs and repeat. 

Head to Knee Forward Bend 

Stretches the back, groin, hamstrings, and calves. 

  • Start by sitting on the ground with your back straight. 
  • Extend your left leg out in front of you and place the sole of your right foot to the inside of your left thigh. 
  • Extend your arms overhead and bend forward at your hips. 
  • Rest your hands on your foot, legs, or the floor. Whatever is comfortable! 
  • Switch legs and repeat. 

Seated Straddle Stretch 

Stretches the hips, inner thighs, and lower back. 

  • Start by sitting on the ground with your legs in a straddle position. 
  • Slowly bend forward at your hips, reaching forward with your hands. 

Butterfly Stretch 

Stretches the hips, glutes, back, and thighs. 

  • Start by sitting on the floor with the soles of your feet together and knees bent to the side. 
  • Hold onto your ankles, engage your ab muscles, and slowly lower your body toward your feet while pressing your knees toward the floor. 

Figure Four Stretch 

Stretches the hips, glutes, lower back, and hamstrings. 

  • Lie on your back with your feet flat on the floor, crossing your left foot over your right quad. 
  • Lift your right leg off the floor and grab the back of your right leg and pull it toward your chest until you feel a comfortable stretch in the back of your leg. 
  • Switch sides and repeat. 

Lunging Hip Flexor Stretch 

Stretches the hips, quads, and glutes. 

  • Kneel on your left knee and place your right foot flat on the floor in front of you with your knee bent. 
  • Lean forward, stretching your hip toward the floor. 
  • Switch sides and repeat.

Runner’s Lunge 

Stretches the calves, quads, and hips. 

  • Start by kneeling on both of your knees and extending your right leg into a straight line while keeping your other knee on the ground. 
  • Once your leg is completely straight, bend at the hips and gently apply pressure to your ankle until you feel a comfortable stretch in the back of your leg. 
  • Switch sides and repeat.  

Supine Twist 

Stretches the lower back and glutes. 

  • Begin by laying on your back with your knees bent and feet flat on the floor. 
  • Gently roll one knee across your body and to the side while keeping your arms in a “T” shape. 
  • Return your knee to the center of your body and repeat on the other side. 

Lying Knee-to-Chest

Stretches the lower back, hips, and hamstrings. 

  • Start on your back with both legs fully extended. 
  • Pull your right knee into your chest, while keeping your left leg straight and your lower back pressed into the ground. 
  • Switch sides and repeat.

Child’s Pose

Stretches the lower back and inner thighs. 

  • Start on all fours. 
  • From your hands and knees, push your hips back until you feel your butt resting on your heels, allowing your arms to stretch straight out in front of you while keeping your eyes down and on the floor. 

Take a deep breath and give yourself a hug! You’ve completed my 10-minute stretching routine. Congratulations for giving both your mind and body a much-deserved rest.

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Writer, speaker, and creator on a mission is to normalize normal bodies and help women like you feel at home in your own skin.

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