Move · Videos · Stretching · 11 min

10-Minute Beginner Full-Body Stretch (No Floor)

10-Minute Beginner Full-Body Stretch (No Floor) — video by Bob & Brad Play · 10:51

Video by Bob & Brad on YouTube · Open on YouTube

Jordan, on Bob & Brad's channel, leads a short warm-up, then 30-second standing and chair stretches: neck, side bend, quads, chest opener, low back, hamstrings, calves and seated figure-4. Ideal if getting down to the floor is hard.

  • 11 min
  • Beginner
  • Low impact (no jumping)
  • chair
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Step by step 10

Tap a time to watch that step in the video.

  1. Warm-up: arm circles forwards and backwards, arm crosses, then easy knee raises with an arm reach. 0:29
  2. Neck: seated or standing, tip your head to one side with the shoulders relaxed, 30 seconds, then the other. 1:29
  3. Side stretch: reach one arm up tall first, then tip over; hold a chair with the other hand if you like. 2:38
  4. Quad stretch: hold the top of your foot and draw the heel toward your bottom, a chair for balance; each leg. 3:40
  5. Chest opener: hands together behind your back, squeeze the shoulder blades and look up, or just reach back. 4:39
  6. Low back: hands on a chair back, push the hips back and let the chest relax down. 5:09
  7. Hamstrings: heel up on the chair, toes up, standing knee soft; hinge forward with a tall spine, each leg. 6:00
  8. Calves: toes up against a wall or chair back with the heel down; then the other leg. 7:35
  9. Seated figure-4: one ankle over the other knee, knee wide; press gently on the inner knee for more; each side. 8:36
  10. Finish standing: three deep breaths, reaching the arms up as you breathe in and lowering them as you breathe out. 10:03

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Reach up tall first, then tip into the side stretch
  • Keep the spine long and hinge forward for the hamstring stretch on the chair
  • Use a chair or wall for balance in the quad and calf stretches

What it works Whole body

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Neck movesneck tilt stretches
  • Shoulders movesarm circles, chest opener, side reaches
  • Lower back movesside stretch, supported flat-back hinge
  • Hips movesknee raises, quad, hamstring and figure-4 stretches
  • Knees movesknee raises, standing quad stretch
  • Ankles & feet movesstanding calf stretch with toes up a wall
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: All standing or seated; use a chair for balance in the quad stretch

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Bob & Brad; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety