{"id":15666,"date":"2024-08-19T14:43:37","date_gmt":"2024-08-19T13:43:37","guid":{"rendered":"https:\/\/mensfitness.co.uk\/?p=15666"},"modified":"2024-08-19T14:43:44","modified_gmt":"2024-08-19T13:43:44","slug":"best-stretching-exercises-beginners","status":"publish","type":"post","link":"https:\/\/mensfitness.co.uk\/workouts\/best-stretching-exercises-beginners\/","title":{"rendered":"These are my 5 top beginner stretching exercises for post-workout recovery"},"content":{"rendered":"\n<p>Whether you&#8217;re a complete beginner to mobility training or you&#8217;re not the best at remembering to squeeze in those post-workout stretching exercises, you&#8217;ve come to the right place. These stretching exercises for beginners will help you recover between sessions and improve your mobility for all kinds of workouts. If you&#8217;re new to stretching, be sure to pick up a <a href=\"https:\/\/mensfitness.co.uk\/review\/best-foam-rollers\/\">quality foam roller<\/a> to help maximize the benefits of your stretching routine.<\/p>\n\n\n\n<p><span data-contrast=\"auto\"> I have many clients who have used these as their warm-up for years, and I often revisit them myself after 25 years in the industry.\u00a0<\/span><\/p>\n\n\n\n<div class=\"wp-block-kelseymedia-blocks-block-how-we-test-section\"><div class=\"c-how-we-test\">\n<div class=\"c-how-we-test__header\">\n<h3 class=\"wp-block-heading\" id=\"h-\"><\/h3>\n<\/div>\n\n\n\n<div class=\"c-how-we-test__content\">\n<p>At Men\u2019s Fitness we pride ourselves on delivering information that serves a singular purpose: to improve some aspect of your health, fitness or wellbeing. For over 16 years, we\u2019ve been publishing authoritative health and fitness content \u2013 written by our expert editors and contributors. Each of our workouts has been created and tested by either a highly experienced editor or expert contributor.\u00a0These stretching exercises were suggested by <span data-contrast=\"auto\">personal trainer <\/span><a href=\"https:\/\/www.lukeworthington.com\/\"><span data-contrast=\"none\">Luke Worthington<\/span><\/a>.<\/p>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-my-pick-of-the-best-stretching-exercises-for-beginners\"><span data-contrast=\"auto\">My pick of the best stretching exercises for beginners<\/span><\/h3>\n\n\n\n<ol>\n<li><strong><a href=\"#glute-stretch\">Glute stretch<\/a> (all-fours glute mobilisation) <\/strong>\u2013&nbsp;8 reps each side<\/li>\n\n\n\n<li><strong><a href=\"#hip-stretch\">Hip stretch<\/a> (adductor rock back) <\/strong>\u2013&nbsp;8 reps each side<\/li>\n\n\n\n<li><strong><a href=\"#back-stretch\">Back stretch<\/a> (side-lying windmill)<\/strong> \u2013 6 reps each side<\/li>\n\n\n\n<li><strong><a href=\"#hip-stretch-2\">Hip stretch II<\/a> (half-kneeling hip flexor mobilisation) <\/strong>\u2013 6 reps each side<\/li>\n\n\n\n<li><strong><a href=\"#ankle-stretch\">Ankle stretch<\/a> (knee-to-wall ankle mobilisation) <\/strong>\u2013 10 reps each side<\/li>\n<\/ol>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"glute-stretch\"><span data-contrast=\"auto\"><a id=\"glute-stretch\"><\/a>Glute stretch (all-fours glute mobilisation)<\/span><\/h4>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"724\" height=\"542\" data-id=\"15671\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/03\/All-4-glute-mobs-1-e1678194103897.jpeg\" alt=\"man demonstrating how to do all fours glute mobilisation stretch\" class=\"wp-image-15671\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/03\/All-4-glute-mobs-1-e1678194103897.jpeg 724w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/03\/All-4-glute-mobs-1-e1678194103897.jpeg?resize=300,225 300w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/03\/All-4-glute-mobs-1-e1678194103897.jpeg?resize=562,421 562w\" sizes=\"(max-width: 724px) 100vw, 724px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"728\" height=\"546\" data-id=\"15672\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/03\/All-4-glute-mobs-2-e1678194081901.jpeg\" alt=\"man on exercise mat in garden, demonstrating how to do all fours glute mobilisation stretch for beginners\" class=\"wp-image-15672\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/03\/All-4-glute-mobs-2-e1678194081901.jpeg 728w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/03\/All-4-glute-mobs-2-e1678194081901.jpeg?resize=300,225 300w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/03\/All-4-glute-mobs-2-e1678194081901.jpeg?resize=562,422 562w\" sizes=\"(max-width: 728px) 100vw, 728px\" \/><\/figure>\n<\/figure>\n\n\n\n<p><span data-contrast=\"auto\"><strong>Reps:<\/strong> 8 each side<\/span><\/p>\n\n\n\n<ul>\n<li>Start from all-fours, with wrists below shoulders and knees below hips<\/li>\n\n\n\n<li>Tuck one foot behind the knee on your other leg<\/li>\n\n\n\n<li>Gently start to move your<span data-contrast=\"auto\"> hips, rocking them back and toward the side that has tucked in the foot to stretch out the hip<\/span><\/li>\n\n\n\n<li>After 8 repetitions of this rocking motion, switch legs and repeat on the other side<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"hip-stretch\"><span data-contrast=\"auto\"><a id=\"hip-stretch\"><\/a>Hip stretch (adductor rock back)<\/span><\/h4>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-2 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"728\" height=\"546\" data-id=\"15669\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/03\/Adductor-rockback-1-e1678194197924.jpeg\" alt=\"man on exercise mat in garden demonstrating adductor rockback, one of the best stretching exercises for beginners\" class=\"wp-image-15669\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/03\/Adductor-rockback-1-e1678194197924.jpeg 728w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/03\/Adductor-rockback-1-e1678194197924.jpeg?resize=300,225 300w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/03\/Adductor-rockback-1-e1678194197924.jpeg?resize=562,422 562w\" sizes=\"(max-width: 728px) 100vw, 728px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"784\" height=\"588\" data-id=\"15670\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/03\/Adductor-rockback-2-e1678194227915.jpeg\" alt=\"man demonstrates adductor rockback stretch\" class=\"wp-image-15670\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/03\/Adductor-rockback-2-e1678194227915.jpeg 784w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/03\/Adductor-rockback-2-e1678194227915.jpeg?resize=300,225 300w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/03\/Adductor-rockback-2-e1678194227915.jpeg?resize=768,576 768w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/03\/Adductor-rockback-2-e1678194227915.jpeg?resize=562,422 562w\" sizes=\"(max-width: 784px) 100vw, 784px\" \/><\/figure>\n<\/figure>\n\n\n\n<p><span data-contrast=\"auto\"><strong>Reps:<\/strong> 8 each side<\/span><span data-ccp-props=\"{}\">&nbsp;<\/span><\/p>\n\n\n\n<ul>\n<li>From kneeling, extend one leg out to the side<\/li>\n\n\n\n<li>Place the arm on the floor on the same side as your kneeling leg<\/li>\n\n\n\n<li><span data-contrast=\"auto\">Sit the hips back onto the heel and rotate through the upper body, extending your other arm above your head \u2013 this keeps the motion coming from the upper back<\/span><\/li>\n\n\n\n<li>Return your arm to the floor, then repeat 8 times before swapping to the other side<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"back-stretch\"><span data-contrast=\"auto\"><a id=\"back-stretch\"><\/a>Back stretch (side-lying windmill)<\/span><\/h4>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-3 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"728\" height=\"546\" data-id=\"15678\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/03\/side-lying-windmill-1-e1678194287973.jpeg\" alt=\"side lying windmill demonstration\" class=\"wp-image-15678\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/03\/side-lying-windmill-1-e1678194287973.jpeg 728w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/03\/side-lying-windmill-1-e1678194287973.jpeg?resize=300,225 300w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/03\/side-lying-windmill-1-e1678194287973.jpeg?resize=562,422 562w\" sizes=\"(max-width: 728px) 100vw, 728px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"722\" height=\"542\" data-id=\"15679\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/03\/side-lying-windmill-2-e1678194306429.jpeg\" alt=\"man demonstrates how to do side lying windmill, one of the best stretches for beginners\" class=\"wp-image-15679\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/03\/side-lying-windmill-2-e1678194306429.jpeg 722w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/03\/side-lying-windmill-2-e1678194306429.jpeg?resize=300,225 300w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/03\/side-lying-windmill-2-e1678194306429.jpeg?resize=562,422 562w\" sizes=\"(max-width: 722px) 100vw, 722px\" \/><\/figure>\n<\/figure>\n\n\n\n<p><span data-contrast=\"auto\"><strong>Reps:<\/strong> 6 each side<\/span><\/p>\n\n\n\n<ul>\n<li>Start by laying on your back. Bend one knee towards you and tilt it over your body to the other side. Allow the bottom leg to bend and remain on the floor<\/li>\n\n\n\n<li>Rest your arms along one another, pointing in the same direction as your top knee<\/li>\n\n\n\n<li>Open your arms and guide your top hand to the floor on the other side of your body<\/li>\n\n\n\n<li><span data-contrast=\"auto\">Try to keep the navel pointing forwards as the upper body rotates away \u2013 this helps to get the movement from the upper back\u00a0\u00a0<\/span><\/li>\n\n\n\n<li><span data-contrast=\"auto\">Ensure that your gaze (and therefore the head) follows the fingertips of the moving arm<\/span><\/li>\n\n\n\n<li>Return to the starting position, then repeat 6 times before swapping to face the other direction<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"hip-stretch-2\"><span data-contrast=\"auto\"><a id=\"hip-stretch-2\"><\/a>Hip stretch II (half-kneeling hip flexor mobilisation)<\/span><\/h4>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-4 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"680\" height=\"510\" data-id=\"15673\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/03\/half-kneel-hip-flexor-1-e1678194413682.jpeg\" alt=\"man demonstrates half kneel hip flexor stretch\" class=\"wp-image-15673\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/03\/half-kneel-hip-flexor-1-e1678194413682.jpeg 680w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/03\/half-kneel-hip-flexor-1-e1678194413682.jpeg?resize=300,225 300w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/03\/half-kneel-hip-flexor-1-e1678194413682.jpeg?resize=562,422 562w\" sizes=\"(max-width: 680px) 100vw, 680px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"678\" height=\"508\" data-id=\"15674\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/03\/half-kneel-hip-flexor-2-e1678194391894.jpeg\" alt=\"man demonstrates how to do half kneel hip flexor stretching exercises for beginners\" class=\"wp-image-15674\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/03\/half-kneel-hip-flexor-2-e1678194391894.jpeg 678w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/03\/half-kneel-hip-flexor-2-e1678194391894.jpeg?resize=300,225 300w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/03\/half-kneel-hip-flexor-2-e1678194391894.jpeg?resize=562,421 562w\" sizes=\"(max-width: 678px) 100vw, 678px\" \/><\/figure>\n<\/figure>\n\n\n\n<p><span data-contrast=\"auto\"><strong>Reps:<\/strong> 6 each side<\/span><span data-ccp-props=\"{}\">&nbsp;<\/span><\/p>\n\n\n\n<ul>\n<li><span data-contrast=\"auto\">Start in a lunge position with bent knees. In the set-up, ensure the knee is directly below the hips, and tense the glute as hard as possible on the knee touching the floor<\/span><\/li>\n\n\n\n<li><span data-contrast=\"auto\">Shift your body weight forward slightly until you feel a stretch in your hip flexor<\/span><\/li>\n\n\n\n<li><span data-contrast=\"auto\">The forward rock is actually very small in this stretching exercise for beginners \u2013 it should be no more than 1-2 inches\u00a0<\/span><\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"ankle-stretch\"><span data-contrast=\"auto\"><a id=\"ankle-stretch\"><\/a>Ankle stretch (knee-to-wall ankle mobilisation)<\/span><\/h4>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-5 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"600\" data-id=\"15675\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/03\/knee-to-wall-ankle-1.jpeg\" alt=\"knee to wall ankle demonstration\" class=\"wp-image-15675\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/03\/knee-to-wall-ankle-1.jpeg 800w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/03\/knee-to-wall-ankle-1.jpeg?resize=300,225 300w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/03\/knee-to-wall-ankle-1.jpeg?resize=768,576 768w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/03\/knee-to-wall-ankle-1.jpeg?resize=562,422 562w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"600\" data-id=\"15676\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/03\/knee-to-wall-ankle-mobs-2.jpeg\" alt=\"man demonstrates how to do kneel to wall angle mobilisation stretching exercise\" class=\"wp-image-15676\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/03\/knee-to-wall-ankle-mobs-2.jpeg 800w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/03\/knee-to-wall-ankle-mobs-2.jpeg?resize=300,225 300w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/03\/knee-to-wall-ankle-mobs-2.jpeg?resize=768,576 768w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/03\/knee-to-wall-ankle-mobs-2.jpeg?resize=562,422 562w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"600\" data-id=\"15677\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/03\/knee-to-wall-ankle-mobs-3.jpeg\" alt=\"man uses wall in garden to stretch ankle in knee to wall stretching exercises for beginners\" class=\"wp-image-15677\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/03\/knee-to-wall-ankle-mobs-3.jpeg 800w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/03\/knee-to-wall-ankle-mobs-3.jpeg?resize=300,225 300w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/03\/knee-to-wall-ankle-mobs-3.jpeg?resize=768,576 768w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/03\/knee-to-wall-ankle-mobs-3.jpeg?resize=562,422 562w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure>\n<\/figure>\n\n\n\n<p><span data-contrast=\"auto\"><strong>Reps:<\/strong> 10 each side<\/span><\/p>\n\n\n\n<ul>\n<li><span data-contrast=\"auto\">Start by standing next to a wall and placing your palms against it for support<\/span><\/li>\n\n\n\n<li><span data-contrast=\"auto\">Step back from the wall slightly &#8211; a good target distance away is one foot width away from the wall<\/span><\/li>\n\n\n\n<li>Place one foot behind you, keeping the heel lifted<\/li>\n\n\n\n<li>Bend both knees together until your front knee touches the wall<\/li>\n\n\n\n<li><span data-contrast=\"auto\">Ensure all of the weight is on the front foot as you rock forward, keeping the front heel grounded<\/span><\/li>\n\n\n\n<li>Rise to the starting position and repeat 10 times before moving on to the other side<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">How to do these stretching exercises for beginners<\/h3>\n\n\n\n<p>These stretching exercises for beginners are great to perform on their own as a dedicated <a href=\"https:\/\/mensfitness.co.uk\/workouts\/quick-mobility-routine\/\" target=\"_blank\" rel=\"noreferrer noopener\">mobility routine<\/a> or active recovery session, or as a dynamic warm-up before a strength workout.&nbsp;<\/p>\n\n\n\n<p>If performing them as a standalone session, my suggestion is to work through them in circuit fashion and perform four complete circuits.&nbsp;<\/p>\n\n\n\n<p>If performing these exercises as a dynamic warm-up, the intent should be to move swiftly from one exercise to the next, helping to elevate the heart rate as you mobilise your whole body.<\/p>\n\n\n\n<p>I&#8217;d suggest starting with these stretches for a few weeks until you\u2019re comfortable moving your body through these ranges, and start to be aware of how it feels to move into \u2018tight\u2019 areas.<\/p>\n\n\n\n<p>Once you\u2019re comfortable with these movements, you can move on to our pick of the best <strong><a href=\"https:\/\/mensfitness.co.uk\/workouts\/stretching-exercises\/\" target=\"_blank\" rel=\"noreferrer noopener\">more advanced stretching exercises<\/a><\/strong>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Why stretching is important<\/h3>\n\n\n\n<p>Training and maintaining our ability to move through the greatest range of motion that we can safely control, while maintaining integrity of the joints, is key to getting the most from our workouts, as well as reducing the risk of injury.<\/p>\n\n\n\n<p>Smart mobility training should allow us to gradually progress available motion without compromising joint integrity \u2013 this means choosing exercises that prioritize alignment and control over range.<\/p>\n\n\n\n<p>The stretching exercises in this series are suitable for beginners and are designed to keep the core stable, and the four major joints centred, while encouraging movement in the places most people experience tightness\u00a0\u2013 namely glutes, hip flexors, adductors (inner thigh), upper back, and ankles. Conveniently these are also the areas that, when we move through them appropriately, increase our performance in strength training.\u00a0<\/p>\n\n\n\n<p><strong>For this stretching routine I&#8217;d recommending using a good quality exercise mat, such as this Body Power Never Quit Exercise Mat<\/strong><\/p>\n\n\n\n<div class=\"wp-block-kelseymedia-blocks-block-squirrel-end-of-content-widget\"><div class=\"c-squirrel-embed \"><div class=\"squirrel_widget\" data-squirrel-id=\"12991617\" data-loaded=\"false\" data-style-id=\"End of post squrrel\"><\/div><\/div><\/div>\n\n\n\n<p><strong>Related content:<\/strong><\/p>\n\n\n\n<ul>\n<li><a href=\"https:\/\/mensfitness.co.uk\/workouts\/best-foam-roller-moves-every-body-part\/\" target=\"_blank\" rel=\"noreferrer noopener\">Best foam roller moves<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/mensfitness.co.uk\/features\/yoga-for-men-beginners-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\">Yoga for men: a beginner&#8217;s guide<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/mensfitness.co.uk\/workouts\/best-back-stretches\/\" target=\"_blank\" rel=\"noreferrer noopener\">Best back stretches<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Personal trainer and sports scientist Luke Worthington outlines the best stretching exercises for beginners<\/p>\n","protected":false},"author":172,"featured_media":31693,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":"","_jetpack_memberships_contains_paid_content":false,"amazon_asin_number":"","model":"","featured_image_overlay_img":"","hjpType":"","squirrel_render_by":"","squirrel_id":""},"categories":[9],"tags":[137],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v23.5 (Yoast SEO v23.5) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>These are my 5 top beginner stretching exercises for post-workout recovery | Men&#039;s Fitness<\/title>\n<meta name=\"description\" content=\"World-renowned personal trainer and sports scientist Luke Worthington outlines the best stretching exercises for beginners\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/mensfitness.co.uk\/workouts\/best-stretching-exercises-beginners\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"These are my 5 top beginner stretching exercises for post-workout recovery\" \/>\n<meta property=\"og:description\" content=\"World-renowned personal trainer and sports scientist Luke Worthington outlines the best stretching exercises for beginners\" \/>\n<meta property=\"og:url\" content=\"https:\/\/mensfitness.co.uk\/workouts\/best-stretching-exercises-beginners\/\" \/>\n<meta property=\"og:site_name\" content=\"Men&#039;s Fitness\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/mensfitnesstoday\" \/>\n<meta property=\"article:published_time\" content=\"2024-08-19T13:43:37+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-08-19T13:43:44+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/06\/Side-lying-windmill.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"901\" \/>\n\t<meta property=\"og:image:height\" content=\"668\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Luke Worthington\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@lukewtraining\" \/>\n<meta name=\"twitter:site\" content=\"@MensFitnessMag\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Luke Worthington\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/mensfitness.co.uk\/workouts\/best-stretching-exercises-beginners\/\",\"url\":\"https:\/\/mensfitness.co.uk\/workouts\/best-stretching-exercises-beginners\/\",\"name\":\"These are my 5 top beginner stretching exercises for post-workout recovery | Men&#039;s Fitness\",\"isPartOf\":{\"@id\":\"https:\/\/mensfitness.co.uk\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/mensfitness.co.uk\/workouts\/best-stretching-exercises-beginners\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/mensfitness.co.uk\/workouts\/best-stretching-exercises-beginners\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/06\/Side-lying-windmill.jpg\",\"datePublished\":\"2024-08-19T13:43:37+00:00\",\"dateModified\":\"2024-08-19T13:43:44+00:00\",\"author\":{\"@id\":\"https:\/\/mensfitness.co.uk\/#\/schema\/person\/42572572a52eb04a9443747d37c5d243\"},\"description\":\"World-renowned personal trainer and sports scientist Luke Worthington outlines the best stretching exercises for beginners\",\"breadcrumb\":{\"@id\":\"https:\/\/mensfitness.co.uk\/workouts\/best-stretching-exercises-beginners\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/mensfitness.co.uk\/workouts\/best-stretching-exercises-beginners\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/mensfitness.co.uk\/workouts\/best-stretching-exercises-beginners\/#primaryimage\",\"url\":\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/06\/Side-lying-windmill.jpg\",\"contentUrl\":\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/06\/Side-lying-windmill.jpg\",\"width\":901,\"height\":668,\"caption\":\"Man performing a side-lying windmill stretch\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/mensfitness.co.uk\/workouts\/best-stretching-exercises-beginners\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/mensfitness.co.uk\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Workouts\",\"item\":\"https:\/\/mensfitness.co.uk\/workouts\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"These are my 5 top beginner stretching exercises for post-workout recovery\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/mensfitness.co.uk\/#website\",\"url\":\"https:\/\/mensfitness.co.uk\/\",\"name\":\"Men's Fitness\",\"description\":\"Expert-led workouts, equipment tests, and top advice - Get Fit for Life\",\"alternateName\":\"MF\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/mensfitness.co.uk\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/mensfitness.co.uk\/#\/schema\/person\/42572572a52eb04a9443747d37c5d243\",\"name\":\"Luke Worthington\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/mensfitness.co.uk\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/12ccf51addb2597b953a611b47b7d4e6?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/12ccf51addb2597b953a611b47b7d4e6?s=96&d=mm&r=g\",\"caption\":\"Luke Worthington\"},\"description\":\"One of the most respected and sought-after personal trainers in the world \u2013 and coach to a host of celebrity clients \u2013 Luke is also a qualified sports scientist. He has over 20 years of experience in the industry. In short, what he doesn\u2019t know about fitness, isn\u2019t worth knowing.\",\"sameAs\":[\"https:\/\/www.lukeworthington.com\",\"https:\/\/www.instagram.com\/lukewtraining\/?hl=en\",\"https:\/\/www.linkedin.com\/in\/luke-worthington-3550979b\/?originalSubdomain=uk\",\"https:\/\/x.com\/lukewtraining\"],\"honorificPrefix\":\"Mr\",\"gender\":\"Male\",\"knowsLanguage\":[\"English\"],\"url\":\"https:\/\/mensfitness.co.uk\/author\/lukeworthington\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"These are my 5 top beginner stretching exercises for post-workout recovery | Men&#039;s Fitness","description":"World-renowned personal trainer and sports scientist Luke Worthington outlines the best stretching exercises for beginners","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/mensfitness.co.uk\/workouts\/best-stretching-exercises-beginners\/","og_locale":"en_US","og_type":"article","og_title":"These are my 5 top beginner stretching exercises for post-workout recovery","og_description":"World-renowned personal trainer and sports scientist Luke Worthington outlines the best stretching exercises for beginners","og_url":"https:\/\/mensfitness.co.uk\/workouts\/best-stretching-exercises-beginners\/","og_site_name":"Men&#039;s Fitness","article_publisher":"https:\/\/www.facebook.com\/mensfitnesstoday","article_published_time":"2024-08-19T13:43:37+00:00","article_modified_time":"2024-08-19T13:43:44+00:00","og_image":[{"width":901,"height":668,"url":"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/06\/Side-lying-windmill.jpg","type":"image\/jpeg"}],"author":"Luke Worthington","twitter_card":"summary_large_image","twitter_creator":"@lukewtraining","twitter_site":"@MensFitnessMag","twitter_misc":{"Written by":"Luke Worthington","Est. reading time":"7 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/mensfitness.co.uk\/workouts\/best-stretching-exercises-beginners\/","url":"https:\/\/mensfitness.co.uk\/workouts\/best-stretching-exercises-beginners\/","name":"These are my 5 top beginner stretching exercises for post-workout recovery | Men&#039;s Fitness","isPartOf":{"@id":"https:\/\/mensfitness.co.uk\/#website"},"primaryImageOfPage":{"@id":"https:\/\/mensfitness.co.uk\/workouts\/best-stretching-exercises-beginners\/#primaryimage"},"image":{"@id":"https:\/\/mensfitness.co.uk\/workouts\/best-stretching-exercises-beginners\/#primaryimage"},"thumbnailUrl":"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/06\/Side-lying-windmill.jpg","datePublished":"2024-08-19T13:43:37+00:00","dateModified":"2024-08-19T13:43:44+00:00","author":{"@id":"https:\/\/mensfitness.co.uk\/#\/schema\/person\/42572572a52eb04a9443747d37c5d243"},"description":"World-renowned personal trainer and sports scientist Luke Worthington outlines the best stretching exercises for beginners","breadcrumb":{"@id":"https:\/\/mensfitness.co.uk\/workouts\/best-stretching-exercises-beginners\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/mensfitness.co.uk\/workouts\/best-stretching-exercises-beginners\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/mensfitness.co.uk\/workouts\/best-stretching-exercises-beginners\/#primaryimage","url":"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/06\/Side-lying-windmill.jpg","contentUrl":"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/06\/Side-lying-windmill.jpg","width":901,"height":668,"caption":"Man performing a side-lying windmill stretch"},{"@type":"BreadcrumbList","@id":"https:\/\/mensfitness.co.uk\/workouts\/best-stretching-exercises-beginners\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/mensfitness.co.uk\/"},{"@type":"ListItem","position":2,"name":"Workouts","item":"https:\/\/mensfitness.co.uk\/workouts\/"},{"@type":"ListItem","position":3,"name":"These are my 5 top beginner stretching exercises for post-workout recovery"}]},{"@type":"WebSite","@id":"https:\/\/mensfitness.co.uk\/#website","url":"https:\/\/mensfitness.co.uk\/","name":"Men's Fitness","description":"Expert-led workouts, equipment tests, and top advice - Get Fit for Life","alternateName":"MF","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/mensfitness.co.uk\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Person","@id":"https:\/\/mensfitness.co.uk\/#\/schema\/person\/42572572a52eb04a9443747d37c5d243","name":"Luke Worthington","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/mensfitness.co.uk\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/12ccf51addb2597b953a611b47b7d4e6?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/12ccf51addb2597b953a611b47b7d4e6?s=96&d=mm&r=g","caption":"Luke Worthington"},"description":"One of the most respected and sought-after personal trainers in the world \u2013 and coach to a host of celebrity clients \u2013 Luke is also a qualified sports scientist. He has over 20 years of experience in the industry. In short, what he doesn\u2019t know about fitness, isn\u2019t worth knowing.","sameAs":["https:\/\/www.lukeworthington.com","https:\/\/www.instagram.com\/lukewtraining\/?hl=en","https:\/\/www.linkedin.com\/in\/luke-worthington-3550979b\/?originalSubdomain=uk","https:\/\/x.com\/lukewtraining"],"honorificPrefix":"Mr","gender":"Male","knowsLanguage":["English"],"url":"https:\/\/mensfitness.co.uk\/author\/lukeworthington\/"}]}},"acf":[],"parsely":{"version":"1.1.0","meta":{"@context":"https:\/\/schema.org","@type":"NewsArticle","headline":"These are my 5 top beginner stretching exercises for post-workout recovery","url":"http:\/\/mensfitness.co.uk\/workouts\/best-stretching-exercises-beginners\/","mainEntityOfPage":{"@type":"WebPage","@id":"http:\/\/mensfitness.co.uk\/workouts\/best-stretching-exercises-beginners\/"},"thumbnailUrl":"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/06\/Side-lying-windmill.jpg?w=150&h=150&crop=1","image":{"@type":"ImageObject","url":"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/06\/Side-lying-windmill.jpg"},"articleSection":"Workouts","author":[{"@type":"Person","name":"Luke Worthington"}],"creator":["Luke Worthington"],"publisher":{"@type":"Organization","name":"Men&#039;s Fitness","logo":"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/02\/MF-desktop_favicon_32-1.png"},"keywords":["mobility"],"dateCreated":"2024-08-19T13:43:37Z","datePublished":"2024-08-19T13:43:37Z","dateModified":"2024-08-19T13:43:44Z"},"rendered":"<meta name=\"parsely-title\" content=\"These are my 5 top beginner stretching exercises for post-workout recovery\" \/>\n<meta name=\"parsely-link\" content=\"http:\/\/mensfitness.co.uk\/workouts\/best-stretching-exercises-beginners\/\" \/>\n<meta name=\"parsely-type\" content=\"post\" \/>\n<meta name=\"parsely-image-url\" content=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/06\/Side-lying-windmill.jpg?w=150&amp;h=150&amp;crop=1\" \/>\n<meta name=\"parsely-pub-date\" content=\"2024-08-19T13:43:37Z\" \/>\n<meta name=\"parsely-section\" content=\"Workouts\" \/>\n<meta name=\"parsely-tags\" content=\"mobility\" \/>\n<meta name=\"parsely-author\" content=\"Luke Worthington\" \/>","tracker_url":"https:\/\/cdn.parsely.com\/keys\/mensfitness.co.uk\/p.js"},"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/06\/Side-lying-windmill.jpg","publishpress_future_action":{"enabled":false,"date":"2024-12-13 02:50:08","action":"change-status","newStatus":"draft","terms":[],"taxonomy":"category"},"_links":{"self":[{"href":"https:\/\/mensfitness.co.uk\/wp-json\/wp\/v2\/posts\/15666"}],"collection":[{"href":"https:\/\/mensfitness.co.uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/mensfitness.co.uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/mensfitness.co.uk\/wp-json\/wp\/v2\/users\/172"}],"replies":[{"embeddable":true,"href":"https:\/\/mensfitness.co.uk\/wp-json\/wp\/v2\/comments?post=15666"}],"version-history":[{"count":28,"href":"https:\/\/mensfitness.co.uk\/wp-json\/wp\/v2\/posts\/15666\/revisions"}],"predecessor-version":[{"id":31694,"href":"https:\/\/mensfitness.co.uk\/wp-json\/wp\/v2\/posts\/15666\/revisions\/31694"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/mensfitness.co.uk\/wp-json\/wp\/v2\/media\/31693"}],"wp:attachment":[{"href":"https:\/\/mensfitness.co.uk\/wp-json\/wp\/v2\/media?parent=15666"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/mensfitness.co.uk\/wp-json\/wp\/v2\/categories?post=15666"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/mensfitness.co.uk\/wp-json\/wp\/v2\/tags?post=15666"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}