What are the best stretches for beginners to do daily?

For beginners, the most effective daily stretches target the major muscle groups that tend to get tight from sitting and everyday movement. Start with a chest opener by clasping your hands behind your back and lifting slightly, then move to a seated hamstring stretch by reaching toward your toes with legs extended. A hip flexor lunge stretch is essential for counteracting prolonged sitting. Add a cat-cow stretch for spinal mobility and a child's pose to release the lower back. Hold each stretch for 20 to 30 seconds without bouncing, and breathe steadily throughout. Morning or evening works well, but after light movement when muscles are warm is ideal. Consistency matters more than intensity, so even 10 minutes daily will produce noticeable results within a few weeks.