The Best 10-Minute Stretching Routine for Beginners
If you’re feeling tight, inflexible, or experiencing stiffness in areas like your hips, hamstrings, back, shoulders, or neck, this simple 10-minute stretching routine is perfect for you. These beginner-friendly stretches will help you improve flexibility, mobility, and posture with just a few minutes of practice each day.
Let’s get started with the five best beginner stretches that will loosen up your entire body.
1. Hip Flexor and Hamstring Stretch
Why This Helps
Tight hip flexors and hamstrings can cause lower back pain and restrict movement. This two-in-one stretch targets both areas efficiently.
How to Do It
Start in a kneeling position with a pillow under your knee for comfort.
Keep your hips square and squeeze your glutes to tilt the pelvis slightly.
Move your pelvis toward your front heel to stretch the hip flexor on the back leg. Hold for a few seconds.
Push into your front heel, straighten the leg, and lift your toes toward your nose to stretch the hamstring.
Hold each stretch for a few seconds, alternating between both positions for 90 seconds per leg.
Modification: If kneeling is uncomfortable, do this stretch with your front foot elevated on a chair.
2. Groin and Lower Back Stretch (Straddle Side Bends)
Why This Helps
This stretch loosens the groin while improving spinal mobility and relieving lower back tension.
How to Do It
Sit on the floor in a wide straddle position.
Keep your back straight and engage your core.
Reach one arm overhead, then lean toward the opposite side.
Try to touch your opposite foot while keeping your chest open.
Switch sides and repeat for 90 seconds.
Modification: If sitting on the floor is difficult, sit on a chair with your legs extended outward and perform side bends.
3. Hip 90/90 Stretch for Hip Mobility
Why This Helps
This hip rotation stretch improves both internal and external rotation, which is essential for hip flexibility and mobility.
How to Do It
Sit on the floor with your legs bent at 90-degree angles—one leg in front, one behind.
Keep your chest lifted and slowly rotate from one side to the other.
If you want a deeper stretch, lean forward over the front leg to stretch the glutes or lean toward the back leg to stretch the internal rotators.
Continue switching sides for 90 seconds.
Modification: If sitting on the floor is challenging, perform this movement while sitting on a chair.
4. Shoulder and Chest Opener (Reverse Tabletop Stretch)
Why This Helps
This movement stretches the chest and shoulders while strengthening the upper back muscles—great for improving posture.
How to Do It
Sit with your legs extended forward, hands placed behind you with fingers pointing backward.
Pull your shoulder blades back and drop your shoulders away from your ears.
Push through your heels and lift your hips toward the sky, coming into a reverse tabletop position.
Hold for a few seconds, lower down, reset, and repeat for 90 seconds.
Modification: If this is too difficult, sit on the edge of a chair, place your hands on the seat, and lift your hips upward.
5. Full-Body Stretch (Upward and Downward Dog Flow)
Why This Helps
This dynamic stretch improves flexibility in the calves, hamstrings, back, shoulders, and chest. It also enhances spinal mobility.
How to Do It
Start in Downward Dog:
Place your hands and feet on the ground, forming an inverted V-shape.
Focus on pressing your belly button toward your thighs and pointing your tailbone upward.
Drop your heels down for a calf stretch.
Transition to Upward Dog:
Shift your body forward into a plank position.
Open your chest, rotate your elbow pits forward, and look up.
Keep your legs straight or drop your knees down for support.
Move back and forth between Downward Dog and Upward Dog for 90 seconds.
Modification: If the floor variation is too challenging, place your hands on a sturdy chair or countertop and follow the same movement.
Final Thoughts
This 10-minute stretching routine is designed to improve flexibility, mobility, and posture without requiring advanced flexibility or experience. By practicing these movements consistently, you’ll feel your hips, hamstrings, back, shoulders, and entire body loosen up over time.
Whether you’re new to stretching or just looking for an effective routine, these five stretches are a great starting point. Consistency is key—take a few minutes each day to stretch, and your body will thank you.