In this video we are going to go through 15 very basic stretching exercises for beginners, for some of the major parts of your body. Keep in mind that a good muscle
stretch is one that stretches a muscle more than it's everyday movements, but is not injurious to the muscle or a surrounding joint. You should always warm up prior to
stretching to slowly increase your heart rate, blood pressure and blood flow. And research suggests that each stretch should be controlled and eased to a desired point.
Then held in place for 20 to 60 seconds, avoiding bouncing or overextending. With that out of the way, lets roll. The first stretch is a back stretch. Start by getting on the
ground on your knees and curl your lower body together as you see here. Then bend at the waist and reach forward with both hands. From this position, lower your torso
toward the ground to a position that is comfortable for you, keeping your arms extended. Hold this position for 20 to 30 seconds and this stretch targets the lats in
your back. The next stretch is a glute stretch. Start by lying on the ground face up. From this position, bring your right knee up near your waist and wrap your hands
around it, and gently press it towards your chest to a position that is comfortable for you. Hold this position for 20 to 30 seconds and use the same process with your left
leg and this stretch targets your glutes. The next stretch is a core stretch. Start by lying face down with your upper torso off the ground supported by your elbows and
forearms. From this position, gently raise your torso upwards to a position that is comfortable for you. Hold this position for 20 to 30 seconds and this stretch targets
your abdominals. The next stretch is an inner thigh stretch. Start by kneeling on the ground with your legs spread apart at a distance that is comfortable for you.
From this position, lean forward and place your hands on the ground, then lower your torso to a position that is comfortable for you, while keeping a straight back.
Hold this position for 20 to 30 seconds and this stretch targets your inner thighs. The next stretch is a palms out stretch. From a kneeling position, interlace your fingers
together and rotate your wrists so your palms are facing away from you and extend at the elbows. Hold this position for 20 to 30 seconds and this stretch targets your
forearms. The next stretch is a hamstring stretch. From a standing position, step slightly forward with your left foot, keep a strait knee and keep your front foot flat on
the ground for the entire stretch. Then, rotate your back foot slightly outward. From this position, while keeping a straight back, bend over at the waist and at your right
knee to a position that is comfortable for you. Hold this position for 20 to 30 seconds and use the same process for your right leg and this stretch targets your hamstrings
in the back of your upper legs. The next stretch is a core stretch. Start by standing straight with your feet slightly apart. From this position, raise your arms above your
head with your palms facing out, and bend laterally, to your left side to a position that is comfortable for you. Hold this position for 20 to 30 seconds and use the same
process for your right side and this stretch targets your obliques. The next stretch is a fixed arm torso rotation. Start by standing slightly in front of a wall or pole with your
right arm slightly bent and your right arm against the wall or pole. From this position, slowly rotate your torso to your left to a position that is comfortable for your range of
motion. Hold this position for 20 to 30 seconds and then return to the starting position. Use the same process on the other side of your body and this stretch targets
your chest, the front of your shoulders and your biceps in the front of your upper arms. The next stretch is thigh stretch. From a standing position, lean against or hold
on to something to maintain your balance and bend at your left knee grabbing your left foot with your left hand. From this position, gently press your heel toward your
glute to a position that is comfortable for you. Hold this position for 20 to 30 seconds and use the same process for your right leg and this stretch targets the quads in
the front of your upper legs. Then next stretch is a calf stretch. Start by standing with a wall or pole in front of you and step back with your left leg to a position that is
comfortable for you. Keeping your left knee extended and your left foot flat on the ground, lean forward bending at your right knee to a position that again, is comfortable
for you. Hold this position for 20 to 30 seconds and use the same process for your right leg and this stretch targets the calves in the back of your lower legs.
Then next stretch is a neck and back stretch. Start by sitting down and allowing your head to gently fall forward, and place your hands near the back of your head.
Don't pull your head down with your hands. Hold this position for 20 to 30 seconds and this exercise targets the traps in your back and the back of your neck.
The next stretch is a palm in stretch. From a sitting position, extend your left arm out with your palm facing down. From this position, wrap your right hand
around your left hand and gently pull inwards to a position that is comfortable for you. Hold this position for 20 to 30 seconds and use the same process for your right arm
and this stretch targets your outer forearms. The next stretch is a shoulder stretch. From a sitting or standing position, raise your left arm in front of your chest.
From this position, with your right hand, press your elbow toward your chest to a position that is comfortable for you. Hold this position for 20 to 30 seconds and use
the same process for your right shoulder, and this stretch targets the back part of your shoulder. The next stretch is a neck stretch. From a sitting position, allow your head
to gently fall backwards to a position that is comfortable for you. Hold this position for 20 to 30 seconds and this stretch targets the front of your neck. The last stretch is
an overhead elbow push. From a sitting position, raise your left arm up bending at the elbow bringing your upper arm near your head height to a position that is comfortable
for you. From this position, with your right hand, reach across the top of your head and gently push your elbow back, again to a position that is comfortable for you.
Hold this position for 20 to 30 seconds and use the same process for your right arm and this stretch targets the triceps in the back of your upper arms.
Alright my friends, hopefully you got something out of this video, if not, if I just completely and utterly wasted your precious time, I do sincerely apologize,
you can Boom. Pound that thumbs down and give me some instantaneous punishment. It's all good, it's always good.
I do have more videos right there for you, till next time, I am outta here.