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The Ultimate Morning Stretch Routine For Men

MEN
FITNESS
15 Oct 2021

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.

Upward-Facing Dog: 2 Holds of 8 Breaths

Man on Yoga mat in upward facing dog position

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.

  • Start in a plank position. When you push the floor away, your shoulders should be down, and the hand must rest below them in a straight line.
  • Bend your elbow and lower yourself. Remember, keep the hands in the same position throughout the whole stretch and never move them forward.
  • The feet should be hip-distance apart.
  • If you cannot hold the pose at first, it is ok to lie down. Engage the legs while aiming to lift the kneecap by pushing with your toes.
  • Push down with your hands and bring the shoulders over the wrists. From here, hold the position for up to 8 or 9 breaths as long as it is comfortable.

Downward-Facing Dog: 2 Holds of 8 Breaths

Woman on Yoga mat downward facing dog being corrected by an instructor

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.

The Finisher

Man on Yoga mat twisting with palms on the mat for support

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.

What If You Have Back Pain?

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

15 Oct 2021
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