They say flexibility is key—and they’re right, especially when it comes to physical fitness. Stretching keeps your muscles and joints limber and gets the blood flowing for peak heart health and even wound healing. Two types of stretching are essential to distinguish: dynamic stretching, which is excellent for warming the body up before exercise, and static stretching, which works best when cooling down after a workout.

If you’re new to the stretching game, though, fear not! Today the Ilant team is bringing you four of our favorite easy stretches for beginners that promote optimal wellness.

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Arm Criss-Crosses

Getting the blood flowing before a workout is vital to avoiding injury, and arm criss-crosses will do precisely that. To get going, swing your arms open and shut so it feels like you’re hugging yourself. Be sure to alternate which arm swings on top to equally target back and chest muscles.

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Leg Swings

Just as arm criss-crosses do for the arms, leg swings will get the blood pumping in your legs. Find a stable surface to hold onto while you swing your leg back and forth in a pendulum motion then switch to the other side. This easy stretching technique targets the main muscles in your legs, including your hip flexors, hamstrings, and quads.

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Torso Twists

Don’t think we’re done with twists yet—these side-to-side torso twists activate the muscles in your core, back, and chest. Stand with your legs shoulder-width apart and hips facing forward. Place your hands on your hips and twist from one side to the other, ensuring that your hips stay forward the whole time. Allowing your hips to swivel will make this stretch less effective and even hurt you if done improperly for too long.

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Butterfly Stretches

The butterfly is one of the best stretching exercises for working those stubborn hip flexors and glutes. Simply sit on the floor and bring the soles of your feet together as far up as you can. For a deeper stretch, press down on your knees and lean forward. If that’s too much, try to inch your feet as close to your hips as possible. If you can, hold this stretch for at least 30 seconds to reap the benefits.

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