Move · Videos · Stretching · 11 min

10-Minute Total Body Stretch for Beginners

10-Minute Total Body Stretch for Beginners — video by Tone and Tighten Play · 10:48

Video by Tone and Tighten on YouTube · Open on YouTube

A physical therapist leads a simple head-to-toe stretch: neck and upper traps, chest and shoulders, cat-cow and child's pose, low-back rotation, piriformis, hamstrings and a kneeling hip flexor and glute combo. Good as a daily beginner routine.

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

Tap a time to watch that step in the video.

  1. Upper trap stretch: tilt your right ear towards your shoulder, rest your hand on your head, then switch sides. 0:05
  2. Head rolls: make large, slow circles with your head, staying in a comfortable range. 1:09
  3. Chest opener: clasp your hands behind your back and point your chest up towards the ceiling. 1:56
  4. Cross-body shoulder stretch: pull your left elbow across your body with the right hand, then switch. 2:29
  5. Cat-cow on all fours, then sit back into child's pose with your knees a little wider. 3:40
  6. Lumbar rotation: lying on your back, pull your bent left knee across to the right, then the other side. 4:51
  7. Piriformis stretch: cross your left leg over and pull the right knee towards your chest, then switch. 6:01
  8. Hamstring stretch: hands behind the knee, straighten the leg until you feel a stretch; hold 30 seconds each. 7:11
  9. Hip flexor and glute combo: lunge onto the right foot, then sit back on your left heel and lean over the right leg. 8:21
  10. The same combo on the other side: lunge onto the left foot, then sit back and lean over the left leg. 9:28

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

Form cues from the coach

  • Ease into each stretch only until it feels comfortable, then hold
  • In the kneeling lunge, shift your weight forward to feel the front of the back hip
  • Hold each hamstring stretch for about 30 seconds without forcing it

What it works Whole body

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Neck movesupper trap stretches and head rolls
  • Shoulders moveschest opener and cross-body stretch
  • Wrists & hands movescat-cow on all fours
  • Upper back movescat-cow, child's pose
  • Lower back movescat-cow, low back rotations, child's pose
  • Hips movespiriformis, hamstring and hip flexor stretches
  • Knees moveschild's pose, kneeling lunge stretch
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.

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 Tone and Tighten; 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