Stretching is important for men (and everyone) to help improve flexibility, maintain range of motion, and reduce the risk of injury during workouts. Here are three stretches that can be particularly beneficial:
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Hamstring Stretch:
- Sit on the floor with one leg extended straight out.
- Bend the other leg and place the sole of that foot against the inner thigh of the extended leg.
- Lean forward from your hips, reaching toward your toes.
- Hold the stretch for 15-30 seconds.
- Repeat on the other side.
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Quadriceps Stretch:
- Stand tall and hold onto a support for balance if needed.
- Bend one knee and bring your heel toward your buttocks, grabbing your ankle or foot with your hand.
- Keep your knees close together and gently pull your heel closer to your body until you feel a stretch in the front of your thigh.
- Hold the stretch for 15-30 seconds.
- Repeat on the other side.
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Shoulder Stretch:
- Stand tall with your feet shoulder-width apart.
- Reach one arm across your body at shoulder height.
- Use your other hand to gently press your outstretched arm closer to your body.
- You should feel a stretch in the back of your shoulder.
- Hold the stretch for 15-30 seconds.
- Repeat on the other side.
Remember to perform these stretches after a brief warm-up or at the end of your workout, when your muscles are warm and more pliable. Also, avoid bouncing or forcing movements during stretches, and focus on breathing deeply and relaxing into each stretch for optimal benefits.