Stretching Routine for Beginners (Follow Along)

Tired of being stiff and inflexible? Follow along with this stretching routine for beginners to unlock more flexibility and mobility in your body. These flexibility stretches can be done by beginners and more advanced trainees as well.

Loaded Stretch Example:

Want to FREE your body to MOVE and FEEL BETTER?

This is my current routine for hip mobility. I combine this with loaded stretches in pursuit of a more free and mobile body. I started out very stiff and inflexible and have made slow but consistent progress The main areas this routine targets is the glutes and piriformis, quads, lats, pecs, hip flexors, hamstrings, and internal rotators. Try these stretching exercises out and let me know how they go!
Stretching Workout:
Seated Cross Leg Piriformis Stretch 1:08
Bretzel 5:14
Kneeling Hamstring Stretch 8:35
Deep Hip Flexor Stretch 11:51
90/90 Pigeon Pose 14:47
Squat 18:05

Learn more & stay connected with Josh

Music:

[srserpicol]

OMG… THIS IS MAGICAL!!! I am a truck driver, and these last few years, I was transformed into a living “bobble head”. Having to turn my whole body around because I became so tight from the neck down. I have been doing these stretches for just a week, and it was like the ball and chain came off. I was backing up my truck, and was amazed at the range of motion I have. I’m so happy I found this routine.. dude… you are awesome. Im sure you get success stories like this all the time. I now follow all of your stretch routines and mix it up. Thanks bro!!!

[bienebiene]

Absolutely great. I am a physiotherapist and all the things you are telling are just right. Love it and recommend your videos to my patients.

[Vld]

I've been doing this for a week now. Josh, thank you. I feel like a new man every time I do this training with you. You're such a cool, chill out guy. All the best to you man.

[Yollie]

50 year old, after a few injuries and gaining weight thought it would be a good idea to start regaining flexibility before excercising hard again. This routine is doing a lot for me. Also experienced the release of locked emotions. Thank you for sharing <3

[buttafly]

This is probably the 4-5 time I’m watching this. You make it look so easy and it is. Because you take your time and tell us to relax. Something we often forget. I knew you were someone special to watch and follow. Thank you 👍🏾

[allluri]

It always helps to hear where you're supposed to feel the stretch. Often being stiff in other places makes the correct position difficult to get into and you can't feel anything. Knowing where the stretch is aimed at makes it easier to adjust the position until you feel something.
In my case anyways.
Thank you for these videos!

[thorsell]

Your videos are great! I start my day with them 3-4 times a week. Thanks!

[Eosch]

So thankful to have found this video/channel…I’m 51, overweight and have chronic back issues (SI dysfunction also) and I do yoga and am trying to lose weight but got stuck in a cycle of hurting myself and giving up. I finally saw a good physical therapist and now approach movement differently (comes down to consistency and just keep moving). I take my time doing these and make adjustments as needed and already I’m seeing results (2 weeks in) in terms of flexibility with the added bonus of less pain…just wanted to say thank you for making these available and your gentle approach.

[joegrant]

73 year old trying to loosen back up. Really appreciate your videos and encouragement.

[mohimbajones]

Very helpful! Was a gymnast in high school, but adult life has gotten the better of me. Life as a submarine sailor, and a coal miner has done a number on my hips and posture. Your instruction is truly helping me loosen up. Thanks!

[roninsamurai]

I can't even get into the seated position to start these exercises.... but just watching this dude makes me chill ...

[DmitriKoslov]

These all felt like stretches I need to do every day, maybe even twice... I've spent 20 years learning how to hold my body upright under load, with zero emphasis on making it able to move freely afterwards... Time to fix some of that... Thanks for leading us through these!

[timwells]

Hi I’m a 63 year old male from the uk ! Always feel stiff and ache . Today is the first day I’m doing your routine. I could do the stretches pretty well. Fingers crossed on doing them every day . Love your videos . Hate the gym lol . Let’s see what your routine does for a 63 year old git !

[arahd]

Thanks Josh... Loved this sequence. Especially the pigeon. Will revisit this video a few times a week.

[thomasffs]

Hello from France !
I hope you are well,
Just wanted to say that I found that you are making really great content,
it is very inspiring and so helpful,
Thanks man for the great work !

[jackharper]

it is nice that you make pauses before and after the exercise as well as enjoy the stretch a bit longer yourself. translates some of that joy you experience. In this routine you focus on the most relevant parts but a full-body stretch might also be a hit.

[davidprice]

If you read this, mate....thankyou. I want bore you, but, I have an extensive history of trauma from bad breaks, over my whole body, and I spent years lifting without proper stretching (I know....), plus I was in the infantry, and am a groundworker..basically, terrible combination. I have been getting up early and doing half hour routines for 3 days now...only just the very beginning of my journey, but...I'm sticking with you, and you're my little morning friend who I get excited to see! LOVE your work, spirit and mind. Thanks SO much for taking the time and love to do these. Love from England!

[اليساليس-غو]

Thank you very much for the stretches l have been suffering from the back problem for long time but now pain has reduced.may God bless you abundantly.

[krontgar]

Man I've been watching your channel for some weeks as of now and I think these exercises are amazing. It certainly feels like I have to work a lot more with my body since I've lost a lot of mobility and strength from been all day sitting down on a chair at work and also on a chair while driving and also on a chair when at home.
Keep it up, I'll sure be doing daily stretching while watching your videos.

[rickvoit]

Josh - thank you! I am “old” too, and doing this video with you every morning (during covid19) is a great blessing, a game-changer. Grateful.