Every man wants to spring out of bed and feel full of energy. But the reality is that men need to loosen up tight muscles first. Especially the day after an intense workout. So, here is the ultimate morning stretch routine that covers everything from underwear to timing. Perfectly loose and limp in less than 10 minutes
When sleeping, the front of our body tends to get tight. Mainly because most men curl up during sleep. So, a good way to start is to open up the chest area by leaning against a wall. Align your spine vertically until your heels touch the wall and straighten yourself up. Then, raise your arms and slide them down without losing contact with the wall.
After a few repetitions, you will start to feel more focused and balanced. Bridge reach-overs are the ideal next exercise. In short, they activate the glutes while the lats perform a dynamic stretch while you reach over the opposite side of your head with each hand. Set a timer and do this exercise for a minute.
Now, it is time to practice the routine. Make sure to be wearing comfortable underwear while doing the following stretches. Up to this point, you might have straightened up your spine and pumped a little blood in your arms and legs. But you still need to prevent other issues. As many men can attest, some stretches coupled with tight underwear may cause pain in the inguinal region.
The upward-facing dog is a famous Yoga pose. But most beginners make mistakes that may end up hurting their lower back. So make sure to follow these instructions to avoid any problems.
Here is another healthy stretch for your shoulder joint. During a downward-facing dog, the upper arm bone flexes ever so slightly in the shoulder socket because it goes above the head. This is why it is crucial to keep your arms externally rotated to let the arm sit nicely in the shoulder socket. Without such improvement, you might experience pain.
For clarity, this pose is effective when it includes an external rotation. That is, when your weight bears on your hands which are somewhat pointed outward at a 10 to 20 degree angle. Just make sure that you do not feel any pain and find the hand position that works best for you.
Keep the movements natural. In brief, do not squeeze the shoulder blades or retract your shoulders when performing the downward-facing dog. Just keep your elbow straight and try to hold the pose for as many breaths as you can when you feel the stretch.
You can conclude your morning stretch routine with a set of twist holds (30 seconds). If possible, hang from a bar for as long as you can to decompress the spine. But do not stretch too much because excessive stretching could interfere with your workouts. Instead, use this ultimate routine to tone your muscles and be more aware of how you move throughout the day for optimal health.
Sometimes, back pain makes it impossible to stretch in the morning. In this case, try using a foam roller. The goal is to get some muscle extension to alleviate the tight spots. Tennis balls also work great to work on sore areas like the glutes. When you find a painful spot, land on it for a couple of seconds. Next, add a few wiggles. Usually, moving back and forth in this way helps loosen it up for the rest of the day.
Written by: Tammy Shevchenko