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Stretching for Beginners: Improve Flexibility and Relieve Aches and Pains with 100 Exercises and 25 Simple Routines
Put some spring in your step—simple stretches to soothe your soreness
Movement is life—and stretching is an easy way for you to increase your flexibility, ease aches, and generally improve your quality of life. This easy-to-follow guide shows you how stretching long and slow can help you find fast pain relief and enhance your range of motion.
Take a deep dive into how muscles work and the health benefits of stretching, including plenty of how-tos for beginning stretchers. Get moving with 70 fundamental stretches, all designed to target specific affected areas—or introduce stretching to your day-to-day using 25 routines that can be done anytime and anywhere.
Stretching for Beginners
Beginner to limber—Jumpstart your stretching with guides to performing each stretch safely, proper breathing techniques, and more.Focus your flex—Extend your reach with illustrated step-by-steps for essential exercises—organized by anatomical regions.Home stretch—Find the right routine to relieve specific aches and pains, reduce daily stress, or warm up for a variety of activities.Stretch your possibilities, achieve a healthier, more flexible life with Stretching for Beginners.
Movement is life—and stretching is an easy way for you to increase your flexibility, ease aches, and generally improve your quality of life. This easy-to-follow guide shows you how stretching long and slow can help you find fast pain relief and enhance your range of motion.
Take a deep dive into how muscles work and the health benefits of stretching, including plenty of how-tos for beginning stretchers. Get moving with 70 fundamental stretches, all designed to target specific affected areas—or introduce stretching to your day-to-day using 25 routines that can be done anytime and anywhere.
Stretching for Beginners
Beginner to limber—Jumpstart your stretching with guides to performing each stretch safely, proper breathing techniques, and more.Focus your flex—Extend your reach with illustrated step-by-steps for essential exercises—organized by anatomical regions.Home stretch—Find the right routine to relieve specific aches and pains, reduce daily stress, or warm up for a variety of activities.Stretch your possibilities, achieve a healthier, more flexible life with Stretching for Beginners.
201 pages, Kindle Edition
Published November 12, 2019
456 people are currently reading
81 people want to read
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Displaying 1 - 10 of 10 reviews
December 11, 2019
I have issues with one side of my hip, groin, thigh, knee. Aside from being weaker than my other side, my range of movement is severely restricted on that side. I'm active (I own & operate my own small organic family farm without the use of tractors, etc. just human power), so I don't know why this has happened to me. Trying to resolve it has been an 8 year battle, but I haven't given up. Hint: Gentle Yoga is my best friend.
I was eager to get my hands on this book in hopes that it would help me as I work through this issue. Much to my surprise, I found the majority of these stretches are all done in my all time favorite yoga DVD by Jane Adams title Gentle Yoga.
While I think this book is great, I think the Jane Adams DVD is better because you get to see the movements in action & she is an excellent teacher. She never rushes you along. One of the things I was hoping this book would provide is explanations as to why a stretch may be difficult (or impossible) & alternatives to try until you are able to work your way into the stretch. There is no such info. It does however, explain the areas of the body each stretch benefits & it also an option to "level up" each stretch.
As the title states, this is a book for beginners. It could have been darn near perfect if it had more helpful suggestions for those of us with flexibility issues beyond what is considered normal. If you don't have any problems with flexibility other than a general need to loosen & stretch, this book is a great option to help you along. You may also wish to consider Gentle Yoga on DVD.
I was eager to get my hands on this book in hopes that it would help me as I work through this issue. Much to my surprise, I found the majority of these stretches are all done in my all time favorite yoga DVD by Jane Adams title Gentle Yoga.
While I think this book is great, I think the Jane Adams DVD is better because you get to see the movements in action & she is an excellent teacher. She never rushes you along. One of the things I was hoping this book would provide is explanations as to why a stretch may be difficult (or impossible) & alternatives to try until you are able to work your way into the stretch. There is no such info. It does however, explain the areas of the body each stretch benefits & it also an option to "level up" each stretch.
As the title states, this is a book for beginners. It could have been darn near perfect if it had more helpful suggestions for those of us with flexibility issues beyond what is considered normal. If you don't have any problems with flexibility other than a general need to loosen & stretch, this book is a great option to help you along. You may also wish to consider Gentle Yoga on DVD.
November 22, 2019
If you want to have a more active and pain-free life even though you hate exercise and sit down all day at work (like me so no judging here), you need to read Stretching for Beginners.
The book is filled with sixty-seven easy stretching exercises with easy-to-follow colorful illustrations and instructions targeted at individual areas of the body. Each exercise has sections explaining what the exercise is good for, hints to follow, and how to level up the stretch when you become acclimatized to the basic level. At the back of the book, there are routines of exercises focused on everyday stretches, stretches for aches and pains, and stretches to strengthen the ability to play specific sports. My favorite routine is the 10-15 minute office stretches, which is perfect for a single break time. No laying on the dirty office carpeting. Everything is done standing up. There are only five stretches, which even the couch potato inside of me can commit to. Kudos to the authors for calling “Driving” a sport. I’m an athlete and I didn’t even know it!
Overall, if you aren’t active Stretching for Beginners is a good starting point for a New Year’s Resolution. The speed and simplicity of the stretches will motivate all but the most unmotivated to continue the program. 5 stars!
Thanks to Rockridge Press and Callisto Publishing for a copy in exchange for my honest review.
The book is filled with sixty-seven easy stretching exercises with easy-to-follow colorful illustrations and instructions targeted at individual areas of the body. Each exercise has sections explaining what the exercise is good for, hints to follow, and how to level up the stretch when you become acclimatized to the basic level. At the back of the book, there are routines of exercises focused on everyday stretches, stretches for aches and pains, and stretches to strengthen the ability to play specific sports. My favorite routine is the 10-15 minute office stretches, which is perfect for a single break time. No laying on the dirty office carpeting. Everything is done standing up. There are only five stretches, which even the couch potato inside of me can commit to. Kudos to the authors for calling “Driving” a sport. I’m an athlete and I didn’t even know it!
Overall, if you aren’t active Stretching for Beginners is a good starting point for a New Year’s Resolution. The speed and simplicity of the stretches will motivate all but the most unmotivated to continue the program. 5 stars!
Thanks to Rockridge Press and Callisto Publishing for a copy in exchange for my honest review.
October 18, 2019
Stretching for Beginners is organized into three parts: The Know-How, The Stretches, and Easy Routines.
• The Know-How explains the need to stretch, the benefits, and how to stretch properly. The colorful diagrams are simple but helpful.
• The Stretches describe the correct techniques for stretching the neck, back, shoulders, chest, upper extremity, and lower extremity muscles properly.
• Easy Routines display targeted routines for particularly painful areas of your body, or for everyday relaxing stretches.
This book is educational and motivational, with easy to follow instructions and helpful diagrams. I have chronic shoulder and neck pain and have found that the targeted stretches demonstrated in this book help tremendously.
Source: I received a complimentary copy from Callisto Publisher’s Club. I was under no obligation to post a review.
• The Know-How explains the need to stretch, the benefits, and how to stretch properly. The colorful diagrams are simple but helpful.
• The Stretches describe the correct techniques for stretching the neck, back, shoulders, chest, upper extremity, and lower extremity muscles properly.
• Easy Routines display targeted routines for particularly painful areas of your body, or for everyday relaxing stretches.
This book is educational and motivational, with easy to follow instructions and helpful diagrams. I have chronic shoulder and neck pain and have found that the targeted stretches demonstrated in this book help tremendously.
Source: I received a complimentary copy from Callisto Publisher’s Club. I was under no obligation to post a review.
November 13, 2019
As a musician, I have a number of stretching books for my profession. This is the best I've found so far: it gets to the root of my muscle tension. Have a part of the body that's bothering you? Spend time in just one chapter. Want an overall routine? The back of the book offers 24 options, including waking up, office, "tech break", etc. and routines that focus on targeted areas.
Every stretch has a title, a diagram, a list of affected areas, what it's "good for", tips to remember, instructions, and finally a "level up" section if you would like to deepen the stretch. Written straightforwardly, but with good detail.
Thanks, Callisto, for the review copy.
Every stretch has a title, a diagram, a list of affected areas, what it's "good for", tips to remember, instructions, and finally a "level up" section if you would like to deepen the stretch. Written straightforwardly, but with good detail.
Thanks, Callisto, for the review copy.
January 4, 2022
This is one of the best books I’ve seen about stretching. There are explanations, ways to level up, illustrations. A well-rounded and helpful book!
April 9, 2024
I'm inclined to agree with some of the reviews that I've read. This is a fairly low level book on stretching. Ok it's for beginners and that's pretty much what it is. The introduction kind of says that stretching is good for you and helps in recovery from exercise and helps prevent injury but there is nothing there about muscle or tendon physiology. I rarely give up on a book but this was not really what I was looking for. My physio has given me some low level exercises which are more focused and relevant than what's in the book. I guess if you do all the exercises that are in the book you would still be pretty flexible and in good shape.
I did pick up a few good tips for myself from it. As follows:
Chapter 2 How to Stretch
For a stretch to be effective, you should hold the position for a minimum of 15 to 30 seconds. For the older population, some studies indicate a greater benefit when holding the stretch longer, for 30 to 60 seconds. As long as you don’t feel light-headed, you can hold the stretch for up to a minute.
Be Consistent
Generally speaking, stretch with a long, slow, progressive focus on the muscles to produce a proper stretch. Any sudden jerky movements can result in injury or pain. A lot of novices tend to bounce through a stretch, which is counterproductive. If you bounce, you don’t give your muscles a chance to work on a cellular, neurological, or chemical level. You need to allow enough time for a neurological response to relax the muscle.
First of all, most basic stretches fall into just two categories: They are either dynamic or static, depending on whether or not you’re moving during the stretch. Static exercises are further distinguished between passive or active, depending on whether an external force is applied to the targeted muscle. Other more sophisticated types of stretches—such as isometric and PNF—are essentially variations of these basic types of stretches and only a few are included in this book.
Isometric stretching is one of the quickest ways to improve your flexibility and strength. It involves contracting a stretched muscle as you resist against an outside force. The idea behind isometric stretching is that the external force equals the muscle resistance, so there’s no movement—just steady pressure.
Warm Up and Cool Down
One of the biggest mistakes that novices make when they first begin stretching is holding their breath: They focus so intently on getting the movement just right that they forget to breathe.
stretching is essential for the more mature population. It improves the range of motion in your joints, especially your hips, and helps to prevent pain, stiffness, and injury. Stretching also enhances your sense of balance.
Part II The Stretches
Chapter 5 Back ...Developing flexibility in your lower back, along your lumbar spine, can minimize pain and improve functional movement. Some useful easy exercises for the back include:
DOOR-ASSISTED SIDE BEND
WALL-ASSISTED UPPER-BACK STRETCH
LOWER-BACK ROTATION
Chapter 6 Shoulders & Chest
SHOULDER HYPEREXTENSION.....This elbow inversion relieves tightness around your shoulders and arms in a whole new way.......Slowly slide your fingers and wrists back behind your lower ribcage. 4 Gently rotate your shoulders and elbows forward.
Chapter 9 Legs, Knees, Feet & Ankles
SUMO SQUAT.......Take a wide-open stance and come into the Sumo stretch to activate and lengthen muscles deep in your hips and legs. You’ll also build stamina and strength through your core.
It's ok but not great. Two stars from me.
I did pick up a few good tips for myself from it. As follows:
Chapter 2 How to Stretch
For a stretch to be effective, you should hold the position for a minimum of 15 to 30 seconds. For the older population, some studies indicate a greater benefit when holding the stretch longer, for 30 to 60 seconds. As long as you don’t feel light-headed, you can hold the stretch for up to a minute.
Be Consistent
Generally speaking, stretch with a long, slow, progressive focus on the muscles to produce a proper stretch. Any sudden jerky movements can result in injury or pain. A lot of novices tend to bounce through a stretch, which is counterproductive. If you bounce, you don’t give your muscles a chance to work on a cellular, neurological, or chemical level. You need to allow enough time for a neurological response to relax the muscle.
First of all, most basic stretches fall into just two categories: They are either dynamic or static, depending on whether or not you’re moving during the stretch. Static exercises are further distinguished between passive or active, depending on whether an external force is applied to the targeted muscle. Other more sophisticated types of stretches—such as isometric and PNF—are essentially variations of these basic types of stretches and only a few are included in this book.
Isometric stretching is one of the quickest ways to improve your flexibility and strength. It involves contracting a stretched muscle as you resist against an outside force. The idea behind isometric stretching is that the external force equals the muscle resistance, so there’s no movement—just steady pressure.
Warm Up and Cool Down
One of the biggest mistakes that novices make when they first begin stretching is holding their breath: They focus so intently on getting the movement just right that they forget to breathe.
stretching is essential for the more mature population. It improves the range of motion in your joints, especially your hips, and helps to prevent pain, stiffness, and injury. Stretching also enhances your sense of balance.
Part II The Stretches
Chapter 5 Back ...Developing flexibility in your lower back, along your lumbar spine, can minimize pain and improve functional movement. Some useful easy exercises for the back include:
DOOR-ASSISTED SIDE BEND
WALL-ASSISTED UPPER-BACK STRETCH
LOWER-BACK ROTATION
Chapter 6 Shoulders & Chest
SHOULDER HYPEREXTENSION.....This elbow inversion relieves tightness around your shoulders and arms in a whole new way.......Slowly slide your fingers and wrists back behind your lower ribcage. 4 Gently rotate your shoulders and elbows forward.
Chapter 9 Legs, Knees, Feet & Ankles
SUMO SQUAT.......Take a wide-open stance and come into the Sumo stretch to activate and lengthen muscles deep in your hips and legs. You’ll also build stamina and strength through your core.
It's ok but not great. Two stars from me.
November 30, 2019
Use it or loose it! That easily could be the subtitle to this book. The authors have done all of us a tremendous service by showing us easy common stretches which we can do wherever we are – work, home, or on the road. Most of us live very sedentary lives which, unfortunately, show up in our physic and our health. Moving just a little each day can keep us from developing severe issues as we age or in our golden years allow us to regain some of the flexibility of our youth.
Stretching for Beginners is a step-by-step process of beginning to limber up some of those muscles and joints which stress and life in general have been attacking. I don’t know about you by my muscles routinely feel tight and in knots. Just doing a few of these exercises each day helps me to gain more freedom of movement and, dare I say, joy in living. At least, every movement is not a constant strain. After the exercises, muscles move easier and there seems to be more I can do.
This is a “choose what works best for you” kind of book. The authors highlight the issues, show the kinds of stretches which work best in different situations, and then group those exercises into routines which, with just a few minutes of effort, can make your life much more enjoyable. They even give tidbits on how to make the exercises more difficult or what other things can be added to the exercises to make them more effective.
Unfortunately, when we think of exercises we think of strenuous workouts at the gym. Most of us don’t want to work that hard. The authors understand that, and these exercises are easy, simple, and don’t take a chunk out of your day. With just a few minutes a day you can live a much better life. The authors show you how, but it’s up to you to take the next step.
Upon request the publisher sent me a copy of the book to review.
Stretching for Beginners is a step-by-step process of beginning to limber up some of those muscles and joints which stress and life in general have been attacking. I don’t know about you by my muscles routinely feel tight and in knots. Just doing a few of these exercises each day helps me to gain more freedom of movement and, dare I say, joy in living. At least, every movement is not a constant strain. After the exercises, muscles move easier and there seems to be more I can do.
This is a “choose what works best for you” kind of book. The authors highlight the issues, show the kinds of stretches which work best in different situations, and then group those exercises into routines which, with just a few minutes of effort, can make your life much more enjoyable. They even give tidbits on how to make the exercises more difficult or what other things can be added to the exercises to make them more effective.
Unfortunately, when we think of exercises we think of strenuous workouts at the gym. Most of us don’t want to work that hard. The authors understand that, and these exercises are easy, simple, and don’t take a chunk out of your day. With just a few minutes a day you can live a much better life. The authors show you how, but it’s up to you to take the next step.
Upon request the publisher sent me a copy of the book to review.
November 13, 2019
Never thought through the importance of stretching before? Chapter 1 tells the reader why stretching is important along with the science behind it. There are SO many health benefits to stretching. You really do NOT want to miss out. Do you know the difference between a static and dynamic stretch? This book will fill you in. Colorful illustrative diagrams/graphics are located throughout the book making it easy to understand how each stretch is done. Pages 22-23 show which parts of the body are stretched (targeted) on which pages/sections.
Each stretch has a Basic and Level Up level so once you are comfortable with the basic stretch you can up the challenge. With the stretches learned and tried, you can use the various routines presented at the end of the book. Of course you are welcome to put together your own routine but these will give you a jump start. Chapter 12 consists of "Activity Specific Stretches". Going biking, running, swimming etc? They're all here for you.
This book is a keeper in our house. A truly helpful reminder to keep our bodies in tip-top shape. If you develop an ache somewhere you can just look in the book to determine which stretches will help. The book was provided by the publisher. That has not influenced my review. Thanks, Liz
Each stretch has a Basic and Level Up level so once you are comfortable with the basic stretch you can up the challenge. With the stretches learned and tried, you can use the various routines presented at the end of the book. Of course you are welcome to put together your own routine but these will give you a jump start. Chapter 12 consists of "Activity Specific Stretches". Going biking, running, swimming etc? They're all here for you.
This book is a keeper in our house. A truly helpful reminder to keep our bodies in tip-top shape. If you develop an ache somewhere you can just look in the book to determine which stretches will help. The book was provided by the publisher. That has not influenced my review. Thanks, Liz
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October 16, 2020read several stretching books and will probably revisit them
August 30, 2021
Interesting book
This is a good basic book on stretching that will give anyone a great place to start. I highly recommend.
This is a good basic book on stretching that will give anyone a great place to start. I highly recommend.
Displaying 1 - 10 of 10 reviews