What are the best stretches for beginners starting to exercise?

For beginners, focus on simple static stretches that target major muscle groups. The standing quad stretch (pulling one foot toward your glutes while balancing) loosens the front thighs. A seated hamstring stretch, where you reach toward your toes with legs extended, helps the back of the legs. Hip flexor lunges, where you drop one knee to the floor and lean forward, address tightness from sitting. A chest opener, clasping hands behind your back and lifting, counteracts hunched posture. Hold each stretch for 20 to 30 seconds without bouncing, and stretch after your workout when muscles are warm rather than cold. Aim for gentle tension, never pain. Doing these consistently three to four times per week will noticeably improve your flexibility within a few weeks.