8-Minute Full Body Beginners Stretch

8-Minute Full-Body Beginners Stretch Routine You can spend about 30 seconds on each stretch or adjust the time according to your preference. As you stretch, make sure you listen to your body, if you feel pain, back off and only stretch to a comfortable level. 1. Neck Stretch (30 seconds) Gently tilt your head to one side, bringing your ear toward your shoulder. Hold for 15 seconds, then switch sides. 2. Shoulder Stretch (30 seconds) Bring one arm across your body and use the opposite arm to gently pull it closer. Hold for 15 seconds on each side. 3. Upper Back Stretch (30 seconds) Interlace your fingers and stretch your arms out in front of you, rounding your back. Hold for 30 seconds. 4. Chest Stretch (30 seconds) Clasp your hands behind your back and gently lift them while opening your chest. Hold and breathe deeply for 30 seconds. 5. Side Stretch (30 seconds) Stand or sit and reach one arm overhead while leaning to the opposite side. Hold for 15 seconds, then switch sides. 6. Forward Fold (30 seconds) Stand with feet hip-width apart, hinge at your hips, and fold forward to touch your toes. Keep a slight bend in your knees if needed. 7. Lunge Stretch (30 seconds each) Step one foot forward into a lunge position, lower your hips while keeping the back knee off the ground. 8. Quadriceps Stretch (40 seconds) Stand on one leg and pull your opposite heel towards your glutes, keeping your knees together. Hold for 20 seconds on each side. 9. Hamstring Stretch (40 seconds) Sit with one leg extended straight and the other bent. Reach toward your toes of the extended leg. Hold for 20 seconds on each side. 10. Figure Four Stretch (40 seconds) Lie on your back and cross one ankle over the opposite knee. Pull the uncrossed leg toward you, feeling the stretch in your hip. *Or, in a sitting position cross one ankle over the opposite knee. Pull the uncrossed leg toward you, or walk your arms toward your body, feeling the stretch in your hip. Hold for 20 seconds on each side. 11. Child's Pose (30 seconds) Sit back on your heels and stretch your arms forward on the floor while dropping your chest to the ground. Hold and breathe deeply for 30 seconds. Tips Remember to breathe deeply and relax into each stretch. Always warm up before stretching to avoid injury. Adjust the duration of each stretch based on your comfort level. Disclaimer: Hey, gorgeous! Before jumping into any workout, make sure you get the all-clear from your doctor—your health comes first! This channel is all about sharing fitness, nutrition, and wellness tips, but it’s important to remember this isn’t a substitute for professional medical advice, diagnosis, or treatment. When you try out any exercises from this video on your own, you’re doing so at your own risk. If you're unsure about your form or technique, please consult a fitness pro to avoid any injuries. Toned Pepper isn’t responsible for any harm or injury you might experience while following along. Stay safe, stay strong, and always listen to your body! 💪 Thank you for watching! Please like and subscribe. I realized that fitness should be accessible to everyone—especially those with busy lives. That’s why I created Toned Pepper. My mission is simple: to empower others to prioritize their health and well-being, no matter how hectic life may be. I believe that if we break fitness down into small, achievable steps, anyone can start their journey towards a healthier lifestyle. Join me in embracing movement, one 8-minute session at a time. Together, we can create a positive impact on our lives and inspire those around us to do the same. Welcome, let’s get moving! #tonedpepper #fitness #homeworkouts #fullbodystretch #stretching #beginnerworkout #8minutes #stretchingexercises #8minsaday #beginnerstretching