Tag: Glute Stretches
Warm Up: The 12 Best Leg Stretches Before a Workout
A good workout starts with a thorough warm-up, or at least it should. Warming up prepares your muscles and joints for what you’re about to do, improving performance while possibly lowering your risk of injury.
We say possibly because you may still get injured even if you warm up (1). Sometimes, injuries happen no matter how well you prepare your body. Luck, it seems, plays a part.
That said, warming up doesn’t take long, and the time saved by not warming up could cost you months of lost training if you suffer an otherwise avoidable injury. Think of warming up like the safety belt in your car – you hope you don’t need it, but you will be glad you put it on if you’re involved in an accident.
Of course, there is a right way and a wrong way to warm up. Static or stationary stretches are generally not a good idea because they can lower your force production potential when held for extended periods (2). Instead, you should build your warm-up around dynamic or moving stretches.
In this article, we reveal the 12 best dynamic lower body stretches to do before a workout.
How to Warm-Up
Before we reveal the 12 best leg stretches to do before a workout, let’s take a moment to look at how they fit into a general warm-up.
Your warm-up should match the demands of the activity you are about to do. For example, a warm-up for jogging should be different from how you prepare your body for an intense leg workout. However, most warm-ups include the same stages, even if what you do or how long you spend on each stage differs.
The generally accepted stages of a warm-up are:
Pulse raiser
The pulse raiser is the part of a warm-up that makes you warm and involves several minutes of cardio. Ideally, you should start at a leisurely pace/level of intensity, and increase it over several minutes, e.g.:
Walk 2 minutes
Jog 3 minutes
Run 5 minutes
This progressive pulse raiser eases you into your workout, so you feel very comfortable throughout. It increases general tissue temperature and blood flow, ensuring your muscles are well-oxygenated. The pulse raiser also prepares your body for the next stage of your warm-up.
Mobility exercises
Now you are feeling a little warmer, it’s time to focus on your joints. A joint is where two or more bones come together to form a union, e.g., your hips, shoulders, and knees.
Mobility exercises improve your range of motion and reduce joint friction, wear, and tear by increasing the production of synovial fluid. This substance lubricates your joints and nourishes the articular surfaces at the ends of your bones, specifically the hyaline cartilage.
A few minutes of mobility exercises can help your joints feel more supple, making your workout more comfortable. Examples of joint mobility exercises include:
Wrist rolls
Shoulder rolls and shrugs
Waist twists and side bends
Shallow progressing to deeper squats
Ankle rolls
Your warm-up should focus mainly on the joints you are about to use in your workout. So, if it’s leg day, spend most of your time working on your ankles, knees, hips, and lower back, and not your upper body.
Dynamic stretches
When it comes to stretching, most people think of static stretches, such as touching and then holding the toes to stretch the hamstrings. While there is nothing inherently wrong with static stretches, dynamic stretches are more appropriate for warming up.
As their name implies, dynamic stretches involve movement. So, instead of holding a stretched position for a set time, you move in and out of the stretch for reps. The benefits of static stretching include the following:
Maintenance/increase of muscle temperature and blood flow.
Maintenance/increase of heart and breathing rate.
Increased motor unit activation for increased strength and power.
Improved functional flexibility and range of motion.
Increased synovial fluid production for more mobile joints.
Replicating the movements you are about to do in your workout.
In contrast, static stretches tend to have many of the opposite effects, which is why they are better suited to your cooldown.
As with your mobility exercises, your choice of dynamic stretches should match the demands of your workout. Focus your energies on the muscles you are about to train. For example, if you are preparing for a chest workout, there is no need to spend much time dynamically stretching your legs.
Ramping
Now you are warm and mobile, you may be tempted to jump straight into your workout. While such enthusiasm is admirable, you may want to build up gradually to your intended intensity level. This is called ramping.
For example, if you plan on running a fast 5k, you’ll probably find your performance is better if you build up to your maximum speed over a couple of minutes. This allows you to practice your running technique and iron out any faults. Starting slower will also probably mean you finish faster.
In strength training, ramping usually involves doing a few progressively heavier sets of your main exercises to prepare your muscles for whatever challenges await them. For example:
10 reps x 20kg/45 pounds
7 reps x 40kg/90 pounds
5 reps x 60kg/135 pounds
2 reps x 80kg/175 pounds
10 reps 100kg/222 pounds – first work set
The heavier your training weights, the longer your ramp needs to be. However, each one should be a submaximal effort and feel relatively easy. Note how the rep count in the example decreases as the weight increases. This ensures you acclimate your muscles to the load while avoiding unnecessary fatigue.
Read more about warming up for strength training here.
Warming up takes time, but it’s time well spent. A thorough warm-up can be the difference between a good workout and a great one!
How long should a warm-up last?
Warming up is a gradual process that takes you from sedentary to ready to train. While these is no one-size-fits-all duration for warm-ups, the time you need to get ready will depend on several factors, including:
The intensity of your coming workout – the harder you plan on training, the longer you’ll need to warm up. Easier workouts usually need shorter warm-ups.
Recent activity levels – you’ll probably need to warm up longer if you’ve been physically inactive.
Your age – older exercisers often benefit from longer warm-ups, whereas younger exercises usually feel ready to train sooner.
Ambient temperature – you’ll warm up faster if your training environment is also warm.
Previous injuries – previously injured joints and muscles often feel better after a thorough warm-up.
So, warming up should take as long as necessary. This might be as little as five minutes for an easy workout or 20-30 minutes for something more intense. Adjust the length of your warm-up according to your training needs and goals.
The 12 Best Leg Stretches Before a Workout
Now you know the components of an effective warm-up, here is a list of 12 of the best dynamic leg stretches to do before your next leg workout.
You don’t need to do all of these exercises. Instead, pick the ones most relevant to your workout. 2-4 should be sufficient for most people. Keep your movements smooth and controlled, gently increasing your range of motion as you feel your muscles begin to lengthen.
Related: Upper Body Warm-Up You Should Be Doing Before Every Workout
1. Forward and back leg swings
Muscles targeted: Hamstrings, gluteus maximus, hip flexors.
Hours spent sitting at your desk or in your car can leave you with tight hips and hamstrings. This simple exercise will warm up these muscles and prepare your legs for more demanding activities. This is an excellent preparatory exercise for all lower-body workouts, both strength and cardio.
Steps:
Stand sideways onto a wall or handrail and hold it for balance. Bend your knees slightly for balance. Brace your core and look straight ahead.
Starting with your outermost leg, swing it forward and back from your hip. Keep your hips and shoulders stationary – no twisting.
Continue for 10-20 reps, gradually increasing height as your muscles relax.
On completion, turn around and swap legs. Repeat on the other side for the same number of reps.
2. Lateral leg swings
Muscles targeted: Hamstrings, gluteus maximus, hip flexors, abductors, adductors.
Many exercisers are stuck in the sagittal plane, meaning their workouts involve mostly forward and backward movements. However, in sports and life outside the gym, activities often occur in the transverse and frontal planes, meaning rotational and sideways. This exercise is similar to #1 but takes you out of that overused sagittal plane. This is an excellent warm-up for athletes and anyone who practices functional strength training, where transverse and frontal plane movements are common.
Steps:
Stand facing a wall or handrail. Place your hands on it for balance and support.
Raise one leg out to the side and then swing it in front of you so it crosses your other leg. Allow your hips to rotate as you swing your leg.
Swing your leg back out and repeat.
Continue for 10-20 reps, increasing your range of motion as you feel your muscles relax.
Switch sides and repeat.
3. Dynamic calf stretch (quadruped calf pumps)
Muscles targeted: Gastrocnemius, soleus, hamstrings.
While you may feel this exercise in your hamstrings if they are tight, it’s actually one of the best ways to prepare your calves for an intense workout. They’re not only ideal before calf raises but also an excellent exercise if your workout involves running or jumping. Calf strains can take a long time to heal, and this exercise could help prevent one.
Steps:
Adopt the push-up position with your hands and feet roughly shoulder-width apart. Brace your core. Lift your hips so your body resembles an inverted V.
Keeping your arms straight, alternately lower your heels toward the ground and then push up onto the balls of your feet.
Continue for 10-20 reps per calf, increasing your range of motion as you feel your muscles relax.
You can also do this exercise with your hands against a wall. This puts less stress on your arms and shoulders, although the range of motion at your ankles will be shorter.
4. Squat-to-stand
Muscles targeted: Hamstrings, gluteus maximus, adductors.
The squat-to-stand stretch, also known as bootstrappers, is a great way to get your entire lower body ready for a leg workout. However, it is quite challenging, so you should put it toward the end of your warm-up so your body is ready for it. This exercise could help you squat deeper and jump higher.
Steps:
Stand with your feet about shoulder-width apart, knees slightly bent.
Hinge forward from your hips and reach down to grab your toes.
Bend your knees and descend into a deep squat. Use your elbows to pry your knees apart and open your hips. Lift your chest and pull your butt down toward your ankles.
Keeping hold of your toes, lift your hips and push your butt up toward the ceiling.
Smoothly alternate between these two positions 5-10 times, increasing your range of motion as your muscles start to loosen up.
Pause at the top and bottom of each rep for a few seconds to maximize the benefits of this exercise.
Muscles targeted: Gluteus maximus, hip abductors, hip rotators.
Your hips can perform a wide range of movements. However, when it comes to stretching them, most people ignore hip rotation. Let’s fix that with this simple yet effective dynamic hip stretch. Whatever leg workout you are doing, your hips will feel better after this exercise.
Steps:
Stand with your feet together and your arms at your sides.
Bend one leg and push your knee out as you raise your foot toward your groin.
Grab your foot and shin, gently pulling it up and in.
Release your foot, switch sides, and repeat.
Alternate legs for 12-20 reps per side.
Do this exercise on the spot or while walking forward as preferred.
6. Dynamic side lunge
Muscles targeted: Gluteus maximus, abductors, adductors.
Like exercise #4, the squat-to-stand, this exercise works a lot of different lower body to deliver a time-efficient warm-up. It’s an excellent way to prepare your legs for squats and lunges and is especially useful for athletes involved in lateral movement sports, such as soccer, football, basketball, and hockey.
Steps:
Stand with your feet together and arms by your sides.
Take a large step out to your left, bend your left knee, and lower your hips back and down toward the floor.
Push off your left leg and bring your feet back together.
Repeat on the opposite side.
Alternate legs for 10-20 reps per side.
7. Heels to buttocks
Muscles targeted: Quadriceps.
Whatever leg workout you are doing, the quadriceps are probably involved. This group of four powerful muscles is often tight and will definitely benefit from some extra care and attention. This exercise is one of a few that dynamically stretches the quads in relative isolation. It’s also a good hamstring activation drill.
Steps:
Stand with your feet together and arms by your sides.
Bend one leg and bring your foot up toward your butt. Grab your foot with one or both hands and gently pull it closer in.
Release your foot and repeat with the other leg.
You can do this exercise on the spot or while walking forward as preferred.
Alternate legs for 10-20 reps per side.
8. Walking knee grab
Muscles targeted: Gluteus maximus, hamstrings.
The glutes are the largest and one of the strongest muscles in the human body. It’s incredibly hard-working and involved in most lower body movements, both as a prime mover and stabilizer. This exercise takes your hips into a flexed position, providing your glutes with a brief but welcome stretch.
Steps:
Stand with your feet together and arms by your sides.
Bend your leg and lift your knee toward your chest.
Grab your shin and gently pull your leg in and up to get a deeper stretch.
Release your leg, switch, and repeat 10-20 times per leg.
You can do this exercise on the spot or while walking as preferred.
Rise up onto tiptoe on your supporting leg to warm-up your calves and make this exercise even more dynamic.
9. Walking toe swipe
Muscles targeted: Hamstrings, gastrocnemius, gluteus maximus.
The walking toe swipe is an excellent exercise for anyone preparing for a locomotive workout, i.e., one that features walking or running. Not only is it an effective dynamic stretch, but it will also help fire up the muscles in your supporting leg.
Steps:
Stand with your feet together and your arms by your sides.
Take a step forward and, with your knee straight, pull your toes upward.
Hinge down from your hips and bring your arms forward to brush your foot.
Step forward, stand up, and switch legs.
Continue alternating legs for 10-20 reps per side.
10. Spider-Man lunges
Muscles targeted: Gluteus maximus, hamstrings, hip adductors, calves.
Of all the Marvel superheroes, Spider-Man is arguably the most athletic and agile. His ability to swing from webs and climb walls mean he’s got more in common with an Olympic gymnast than an eight-legged creepy-crawly! While this exercise won’t turn you into a superhero, it will help you develop marvelous hip mobility!
Steps:
Adopt the push-up position with your arms and legs straight. Brace your core.
Bend one leg and place your foot on the floor just outside your hand.
Ease your hips toward the floor to get a deeper stretch.
Return your leg to the starting position and repeat on the other side.
Alternate legs for 10-20 reps per side.
11. Dynamic 90/90 stretch
Muscles targeted: Gluteus maximus, abductors, adductors, hip rotators
Tight hips can hurt your workout and athletic performance in many ways. As well as reducing your range of motion, e.g., squat depth or stride length, tight hips are more prone to acute injury and chronic wear and tear. This exercise is a great way to stretch and mobilize your hips.
Steps:
Sit on the floor with your legs bent to 90 degrees and feet flat. Your torso should be upright and in good posture.
Roll your knees to the side and lower them to the floor. Turn your upper body toward your leading leg and lean forward slightly to deepen the stretch.
Return to the starting position and repeat to the other side.
Alternate legs for 6-10 reps per side.
Place your hands on the floor and use them for assistance if required.
12. Scorpion stretch
Muscles targeted: Hip flexors, quadriceps, rectus abdominis.
The scorpion stretch is one of those exercises that looks incredibly tricky but is actually relatively easy. However, it still provides an excellent dynamic stretch for the front of your hips and thighs while mobilizing your spine. That said, if you have a history of back pain, you may want to take it easy with this stretch or skip it entirely.
Steps:
Lie on your front with your arms stretched out to your sides to form a T-shape.
Bend one leg and cross it behind you toward your opposite hand. Keep your shoulders down, but lift and rotate your hips as much as necessary.
Return to the starting position and repeat.
Alternate legs for 5-10 reps per side.
Leg Stretches Before a Workout – FAQs
1. Why is warming up essential before a workout?
Warming up prepares your muscles and joints for the workout to follow, enhancing your performance while lowering the risk of injury. While injuries can still occur, a good warm-up can reduce the risk, making it a vital part of any exercise routine.
2. What is the difference between dynamic and ballistic stretches?
Both dynamic and ballistic stretches involve movement so they’re easy to confuse. However, where dynamic stretches are done smoothly and with control, ballistic stretches are done much faster.
Ballistic stretches are common in sports where movements are performed explosively, such as soccer and martial arts. However, for most exercisers, the risks of ballistic stretching outweigh their benefits.
You can read more about the pros and cons of ballistic stretching here.
3. How should I structure my warm-up routine?
An effective warm-up should consist of several stages: a pulse raiser involving cardio to increase tissue temperature and blood flow, mobility exercises to improve joint range of motion, dynamic stretches replicating workout movements, and ramped sets to gradually prepare your muscles for your main training session.
Work your way through all four stages spending as much time as necessary in each one. Adapt your warm-up to match the demands of your workout, tailoring each stage to your unique requirements.
4. How long should my warm-up last?
The ideal warm-up duration depends on various factors, including the intensity of your workout, recent activity levels, age, training venue temperature, and injury history. Most warm-ups last between five and 20 to 30 minutes.
Adjust the duration based on your training needs and goals. Warm up until you feel ready to train and avoid doing more than necessary, as your time and energy will probably be better used in your workout.
5. Are dynamic stretches good for improving flexibility?
Yes indeed! Contrary to popular opinion, dynamic stretches can help improve your flexibility (3). This is especially true when they are performed before a workout e.g., for a deeper squat. That said, while dynamic stretching is effective for improving flexibility, static stretching still has a place in a well-rounded flexibility program.
Combining dynamic and static stretching with other mobility exercises like foam rolling can lead to greater flexibility increases in less time.
Wrapping Up
An old rugby coach once told me that if you don’t have time to warm up, you don’t have time to work out. Not warming up can hurt your training performance, making your workout less effective, and could even lead to injuries. Skipping your warm-up might save you a few minutes but could cost you months in less productive workouts and injuries.
As warming up will add time to your training session, it makes sense to use the best tools for the job. Regarding stretching, that means dynamic stretches. Dynamic stretches offer many advantages over static stretches, including greater time efficiency and specificity.
Build your lower body warm-ups around the 12 exercises described above. Two to four stretches should be all you need to get ready for your next workout. Pick the exercises that best replicate the movements in your program.
References:
Fradkin AJ, Gabbe BJ, Cameron PA. Does warming up prevent injury in sports? The evidence from randomized controlled trials? J Sci Med Sport. 2006 Jun;9(3):214-20. doi: 10.1016/j.jsams.2006.03.026. Epub 2006 May 6. PMID: 16679062.
Nelson AG, Kokkonen J, Arnall DA. Acute muscle stretching inhibits muscle strength endurance performance. J Strength Cond Res. 2005 May;19(2):338-43. doi: 10.1519/R-15894.1. PMID: 15903372.
Egan AD, Cramer JT, Massey LL, Marek SM. Acute effects of static stretching on peak torque and mean power output in National Collegiate Athletic Association Division I women’s basketball players. J Strength Cond Res. 2006 Nov;20(4):778-82. doi: 10.1519/R-18575.1. PMID: 17194244.
The 9 Best Morning Stretches for Men
Most exercisers have heard the expression “use it or lose it” many times. These five little words describe how your fitness and strength quickly decrease if you discontinue training. While your body will barely register a break of a week or two, skip the gym for three weeks or more, and your muscles will shrink, and you’ll lose strength and conditioning.
Take a long enough break, and your body will eventually end up back where you started – weak and out of shape. Sadly, you cannot store fitness.
The concept of use it or lose also applies to flexibility, which describes the range of movement at a joint or joints. In the same way that your muscles weaken from lack of use, they can also get shorter and tighter. This is especially true for sedentary people who spend long periods sitting.
Tight muscles can have an adverse effect on your performance and appearance. They’re less contractile, pull you into poor posture, and are more prone to injury.
Poor flexibility can even hurt your muscle-building gains. For example, tight pecs will stop you from using such a big range of movement during your chest workout, making your training less effective. Tight quads and hammies will prevent you from squatting to parallel and beyond, robbing you of the leg gains you crave.
The good news is that flexibility is very trainable, and you can restore lost muscle elasticity in less than 15 minutes a day.
In this article, we reveal the best stretches for men, presented to you in an easy-to-follow morning routine.
The Nine Best Morning Stretches for Men
These are the most important stretches for men. Do each one for 30-60 seconds to create a morning stretching routine that takes about 15 minutes to complete. If any of these exercises feel particularly difficult, find time to repeat them elsewhere during your day, as those are the muscles probably that need your attention.
1. Standing arms overhead stretch
Muscles targeted: Latissimus dorsi, deltoids, pectoralis major.
Every good workout starts with a warm-up, and this stretching routine is no different. This simple stretch is designed to gently wake up your muscles and loosen up your upper body. Use this time to get your head in the game, practice your breathing, and prepare yourself for the stretches that follow.
Steps:
Stand with your feet together, arms by your sides. Your legs should be straight but not locked.
Interlace your fingers. Gently pull your shoulders down and back and engage your core.
Raise your arms above your head so your biceps are next to your ears. Press the palms of your hands up toward the ceiling.
Hold this position for 30-60 seconds, and then slowly lower your arms and relax.
Tips:
Sway gently from side to side to increase the stretch.
Plant your feet firmly, and imagine you are pushing the floor away with your legs.
Take care not to overextend your lower back.
2. Cat/cow
Muscles targeted: Upper and lower back.
Cat/cow is a classic yoga exercise that’s great for mobilizing your entire spine. Having just woken up, your back may feel stiff, a problem made worse by prolonged sitting. This exercise gets your lumbar, thoracic, and cervical spine moving, leaving your back feeling flexible and mobile.
Steps:
Kneel on all fours with your arms straight, shoulders over your hands, and hips over your knees. Pull your shoulders down and back and engage your core.
Lift the middle of your back up toward the ceiling as you lower your head down toward the floor. Imagine you are an angry cat.
Next, lift your head and tailbone while lowering your abdomen down toward the floor, like a milk-laden cow.
Slowly and smoothly alternate between these two positions for 30-60 seconds or 6-12 reps.
Tips:
Kneel on a folded exercise mat for comfort.
Exhale as your flex your spine, and inhale as you lift your chest.
Make sure your fingers are pointing forward and your elbows are rotated backward and into your sides for best results.
3. Low lunge
Muscles targeted: Hip flexors, rectus abdominis.
The low lunge is designed to stretch the front of your hips and abs. These muscles are often tight because of prolonged sitting. Also known as a runner’s lunge, this exercise is good for everyone, especially athletes, and will help make your hips feel looser and more mobile.
Steps:
Kneel on the floor and take a step forward so your front shin is vertical. Pull your shoulders back and down and engage your core.
Ease your weight forward to extend your hip. Move your rear knee further back to achieve a deeper stretch.
Keep your torso upright and even lean back slightly to lengthen your abs more.
Hold for 30-60 seconds, and then switch sides.
Tips:
Place your rear knee on a folded exercise mat or foam pad for comfort.
Link your hands behind your hips to open your chest and increase the stretch.
Do not twist your pelvis, as doing so makes this stretch less effective.
4. Seated adductor stretch
Muscles targeted: Adductor longus, brevis, and magnus.
The adductors are your inner thigh and groin muscles. Adductor/groin strains are very common, especially among athletes. Prolonged sitting puts these critical muscles into a chronically shortened position, which is why most men have tight adductors and hips.
Steps:
Sit on the floor in good posture. Bend your legs and place the soles of your feet together. Lightly grip your ankles and rest your elbows on your knees.
Using your elbows for assistance, gently press your knees out and down toward the floor.
Hold for 30-60 seconds and then release.
Tips:
Sit on a raised platform, e.g., a yoga block, if you cannot keep your lower back straight.
Hinge forward from your hips to increase the stretch.
Keep your chest up and open throughout; do not slouch.
5. Supine figure-four stretch
Muscles targeted: Gluteus maximus, piriformis, hip adductors.
The stretch hits your glutes and outer hips and thighs. These areas are notoriously hard to stretch, and tightness in this region can cause hip and knee dysfunction. This is a common site of tightness for runners and active people, as these muscles often have to act as stabilizers.
Steps:
Lie on your back with your legs bent and feet flat on the floor.
Cross your left ankle over your right knee.
Hold on behind your right knee and gently pull it toward you.
Hold for 30-60 seconds, and then relax.
Switch sides and repeat.
Tips:
Keep your head and shoulders on the floor throughout.
Push your knee outward to open your hips and intensify the stretch.
Don’t worry if this exercise is hard – that’s perfectly normal!
6. Assisted hamstring stretch
Muscles targeted: Hamstrings.
If there is one muscle you can almost guarantee will be tight in most men, it’s the hamstrings. This long, powerful muscle group is often kept in a flexed, shortened position, invariable leading to tightness. Spend extra time on your hamstrings if you cannot get your leg vertical during the following exercise.
Steps:
Lie on your back with your legs bent. Loop a belt, yoga strap, or resistance band over one foot and straighten your leg.
Use your arms to gently pull your leg up until you feel a stretch in the hamstrings at the back of your thigh.
Relax and hold for 30-60 seconds.
Switch legs and repeat.
Tips:
Rest your head on a pillow for comfort.
No strap? Clasp your hands around the back of your knee instead.
Bend your knee slightly to make this exercise a little easier.
7. Prone quadriceps stretch
Muscles targeted: Quadriceps, hip flexors.
Most quadriceps stretches involve standing on one leg. While can be effective, your balance may determine how well you are able to stretch your quads. This exercise requires no such balance and ensures your hips and thighs remain in optimal alignment.
Steps:
Lie on your front with your legs straight and your head resting on your folded arms.
Bend one leg and reach back to grip your ankle.
Gently pull your foot into your butt and hold for 30-60 seconds.
Relax, release, and swap legs.
Tips:
Wrap a belt or yoga strap around your ankle if you cannot reach it comfortably.
Place a folded mat under your hips for comfort.
Do not hold into your toes or foot, as this puts unnecessary strain on your ankle joint.
8. Standing calf stretch
Muscles targeted: Gastrocnemius, soleus.
Tight calves can have a profound effect on how you walk and run and can even contribute to knee, hip, and lower back pain. The good news is that the calves are also one of the easiest muscles to stretch, and all you need is a step to do it!
Steps:
Stand with the balls of your feet on the edge of a stable step. Use your arms for balance as required.
Keeping your legs straight, lower your heels down below the edge of the step to get a good stretch in your calves.
Hold for 30-60 seconds, and then relax.
Tips:
Shift your weight onto one leg to stretch one calf at a time.
Bend your knees slightly to emphasize your soleus or lower calf.
Turn your foot in or out to hit the different heads of your calf muscles.
9. Doorway chest stretch
Muscles targeted: Pectoralis major, anterior deltoids.
Like the hamstrings, most people have tight pecs – especially men. All that bench pressing and sitting at a desk means the pecs or often short, which can wreak havoc on your shoulder health and posture. So, if you’ve only got a few minutes to stretch, you should spend that time on your hammies and pecs. This will fix two of the most common flexibility problem areas.
Steps:
Stand in an open doorway. Place your forearms and elbows on the vertical frames, upper arms parallel to the floor.
Adopt a staggered stance.
Pulling your shoulders down and back, push your chest between your arms to stretch your chest.
Hold for 30-60 seconds, and then relax.
Tips:
You can also do this exercise in the corner of a room if no doorway is available.
Raise and lower your arms to hit different parts of your chest.
Stretch one side at a time to detect and fix left-to-right flexibility imbalances.
Stretching Guidelines and Tips for Men
Stretching is good for everybody’s body, but it’s especially critical for men. Women tend to be more flexible than men because a) their bodies produce more of the hormone relaxin, which enhances muscle elasticity, and b) they’re more likely to have done dance, gymnastics, or yoga, all of which promote flexibility.
With less elastin and an athletic history focused more on strength than suppleness, men tend to suffer from muscle tightness more than women. Poor flexibility is then made worse by prolonged sitting and other sedentary activities.
Because they’ve got poor flexibility, men are often reticent to stretch. That’s why you won’t see many guys stretching at your local gym. No man wants to be seen struggling to touch his toes!
And that’s where the morning stretches in this article come in; you can do them at home, working on your flexibility in private and comfort.
But you must stretch correctly to get the most from your new morning routine. Like lifting weights, there is a right way and a wrong way to perform any stretching exercise. Invariably, the right way produces rapid results, while the wrong way is a waste of time and energy.
Follow these guidelines to get the most from every stretch you do.
1. Ease into each stretch
Because of sensory organs called muscle spindles, when you stretch a muscle too quickly, its initial response is to contract and shorten. This is a self-preservation mechanism designed to prevent overstretching and injury.
However, if you stretch slowly, those same spindles tell your muscles to relax and lengthen.
To avoid triggering the so-called stretch-shortening reflex, you must ease into each stretch and then wait for the muscle to relax. After 10-20 seconds, you’ll feel the tension leave your muscles so you can stretch a little further.
Repeat this stretch/wait/relax/stretch sequence several times for optimal results.
2. Breathe slow, quiet, and deep
While you probably don’t need to be told to breathe, how you inhale and exhale can determine how effective your stretches are. To maximize flexibility, you need to work with your parasympathetic nervous system, which is responsible for energy conservation and relaxation.
Rapid, shallow breathing sends stress signals to your muscles, readying them for activity. It fires up your sympathetic nervous system, which is linked to energy expenditure. As a result, your muscles tighten up and are less receptive to stretching.
In contrast, slow, quiet, deep breaths tell your muscles that it’s okay to relax, making your stretches more effective. Breathe in for 4-6 seconds and out for the same. Focus on breathing into your abdomen and not your chest. Nasal and not mouth breathing may also help promote relaxation.
3. Don’t bounce or jerk
While you might have seen athletes warming up with bouncy, jerky ballistic stretches, these have no place in your morning flexibility routine. Ballistic stretches are somewhat dangerous and won’t do much for muscle relaxation or long-term flexibility. Instead, they trigger the stretch-shortening reflex discussed in point number one.
So, no bouncing or jerking while you stretch. Instead, make your movements slow, smooth, and deliberate.
4. Ease off if your muscles shake or burn
Bodybuilders like to say, “no pain, no gain,” but the opposite is true when it comes to stretching. Forcing your muscles to stretch further than comfortable will make them contract and tighten up.
Shaking or burning suggests you have extended your muscles beyond their current limit and should ease off to avoid injury.
5. Don’t forget about your posture
It’s all too easy to put all your focus on the muscles you are stretching and completely forget about all your other muscles and joints. For example, you can slouch while stretching your hamstrings or push your head forward while working on your pecs.
While most of your attention SHOULD be on the muscle you’re stretching, don’t forget about the rest of your body. Make sure your posture is as good as it can be. In most cases, this will make your stretches even more effective.
6. Visualize your muscles lengthening
Exercisers often talk about the importance of the mind-muscle connection. This is the term used to describe the ability to feel what muscles you are exercising. Visualizing your muscles working can help strengthen the mind-muscle connection, often resulting in better workouts and faster progress.
You can use the same technique to enhance your flexibility. Imagine you’re your muscles relaxing and lengthening like warmed clay. Picture your relaxed breaths traveling into the muscle you’re stretching. See the tension leaving your muscles so you can ease into a deeper stretch.
While these techniques will take practice to master, combined with your controlled breathing, they’ll make stretching much more effective.
7. Be consistent
Your muscles will soon shorten if you don’t stretch them regularly. Your body is incredibly adaptive, and spending long periods sitting will make your muscles tighten up. Sit in a chair for four hours straight, and you’ll feel these muscle-shortening effects for yourself.
So, if you want to improve your flexibility and stop being so tight, you need to commit to regular stretching. Not a couple of times a week, but every day.
Adopting a morning stretching routine is one of the best ways to do this, as it will soon become a habit and something you do automatically, like brushing your teeth or having breakfast. So, stretch every day to fix your flexibility.
Related: Seven Tips for More Consistent Workouts
Morning Stretches FAQs
Do you have a question about morning stretches for men or flexibility training in general? No problem, because we’ve got the answers!
1. Do I need to warm up before my morning stretching routine?
Providing you don’t stretch too far too fast, you probably don’t need to warm up before doing this morning mobility routine. Just start off gently and only increase the stretch as your muscles begin to relax.
Also, the order of the stretches is such that each one prepares you for what comes next. Finally, ease off if any of the stretches feel uncomfortable or painful.
That said, if you’ve got time to do a few minutes of light cardio before stretching, it certainly won’t do you any harm, as warm muscles usually stretch more readily.
2. Do I need to do all nine stretches in my morning routine?
Between them, these nine stretches target all your major muscle groups. However, it’s common for some muscles to be tighter than others, while some muscle groups may already be sufficiently flexible.
If you can’t feel a stretch, this suggests that the target muscle is as flexible as it needs to be, so you can probably skip it for now. However, do all the stretches occasionally to determine if anything has tightened up.
3. Do I have to do all these stretches in one go?
While this morning stretching routine should take no more than 15 minutes to complete, we understand that may be too long for some people, especially if you are rushing to get ready for work or school.
If you cannot find a spare 15 minutes to complete this routine, consider breaking it into thirds and doing it throughout your day. For example, do the first three exercises on rising, the next three when you get home from work, and the final three before bed.
Alternatively, you could do one stretch every hour or so to break up your working day.
While these approaches may not be quite as effective as a morning stretching routine, any stretching is better than none.
4. Can I do this routine more than once a day?
Providing you don’t go too aggressively, you can stretch several times a day without ill effects. In fact, the more often you stretch, the quicker your flexibility will improve. So, if you’ve got the time, feel free to stretch two or three times per day.
Alternatively, you could run through the routine once and then pepper your day with short bouts of stretching to keep on top of your flexibility training. This is a good option for desk warriors who tighten up as their workday progresses.
5. Can I stretch for longer than 30-60 seconds?
By all means, hold your stretches for longer, e.g., 2-3 minutes. However, you may find it more comfortable if you work in sets and reps, e.g., stretch for 30 seconds, relax for a breath or two, and repeat 4-6 times. This is usually more enjoyable than staying in the same position for a long time. However, you should endeavor to stretch a little deeper each time as your muscles lengthen and relax.
Related: Calories Burned Stretching Calculator
Wrapping Up
Some fitness experts believe that stretching is a waste of time. They’re quick to suggest it has no measurable effect on performance or risk of injury.
However, decades of anecdotal evidence suggests that regular stretching can be incredibly beneficial, especially for people who spend a lot of time locked into a fixed position, e.g., office workers. Not only that, it feels good!
Tight muscles often feel tender and painful, and the obvious antidote is to stretch more.
So, don’t worry about the naysayers; stretching will invariably do more good than harm, and it’s definitely not a waste of time. In fact, in terms of posture, mobility, and joint health, it’s probably one of the best things you can do.