When your get out of bed in the morning, most of us give a big stretch without even thinking about it. But did you know that morning stretches for men is a great way to get ready for the day ahead?
It not only helps you to wake up after a restful night’s sleep, but morning stretching can also help your flexibility, mobility, alertness, and posture. But why is morning stretching important? And which kind of stretches are best for men?
Why is stretching important?
Most of us regularly spend time sat down at our desks, or on the sofa. And there’s nothing wrong with that in moderation. But too much sitting down can have negative health effects– one of them being poor posture.
Regular daily stretching can help improve your posture by relaxing and lengthening your core muscles, especially the muscles in your back. Stretching in the morning also gets your blood flowing.
While you’re asleep, your body is at rest, and it isn’t moving as much as it is during the day. Your breathing, your heart rate and your blood pressure decrease as your body is in a relaxed state. Your blood flow slows down.
Implementing a good morning stretch routine can increase the flow of blood around your body again after a night of sleep, helping you get ready for the day ahead. Increasing the blood flow to your brain can help with your motivation and concentration. Some of us also wake up with the occasional ache or pain – perhaps a little tension in the back, or a bit of stiffness in the neck. Doing morning stretches can help relieve aches and pains in your body and can also help your mobility and flexibility.
What is a good morning stretch routine for men?
A good stretching routine includes stretches that target different areas of your body.
To get the best out of your morning stretches, you should look to stretch for between 5 and 10 minutes.
We’ve put together some of our favourite stretches to build into your routine.
Back stretch
This is a great stretch for your back muscles!
To complete the back stretch, stand up straight with your feet flat on the floor, and your hands on your hips.
Slowly lean backwards, until you’re looking up towards the ceiling.
Hold this for 5-10 seconds, before returning to your standing position.
Try to repeat this between 5 and 10 times – whatever feels most comfortable for you.
Stretch to the sky
This seems like such a simple exercise, but it’s great for engaging your upper back muscles, neck muscles and shoulders.
You’ll need to make sure you have enough room above you, and that you’re standing comfortably.
Stand up straight, with your feet planted firmly on the floor, and your shoulders relaxed.
Link your fingers, and slowly lift your arms up above your head.
Reach as high as you can and hold the position for around 5-10 seconds. Take a deep breath.
Then relax and lower your arms.
Repeat this 5-10 times.
Core stretch
This is a great stretch for engaging your upper body and your core.
You’ll need to stand comfortably, with your feet hip width apart.
Put your left foot slightly forward, and slowly twist your body to the right. Hold this for 5-10 seconds, before returning to your starting position.
Do this 5 times, and then switch feet so you can stretch in the other direction.
Child’s Pose
This is a great stretching exercise to engage the muscles in your back and your hips – but it needs a bit more preparation and floor space compared to our previous stretches!
You’ll want to start this stretch by kneeling down comfortably on the floor (you might be more comfortable on a yoga mat or exercise mat if you have one).
Lean forward slowly until your head is close to the floor and extend your arms fully. Hold this for 5-10 seconds before returning to your starting position.
Repeat 5-10 times – whatever feels most comfortable.
Spinal Twist
The spinal twist has a lot of benefits – it can help ease muscle tension and morning back pain, as well as improving circulation and helping with digestion.
It’s another exercise you might need a bit of space for.
To get started, sit on the floor and raise your right knee – keeping your sole of your right foot flat on the floor.
Place your right hand behind you and wrap your left arm around your bent knee. Gently twist your body to the right – maintaining a straight spine.
Hold the stretch and breathe deeply. When ready, slowly return to the starting position.
Then switch sides and repeat.
Kneeling Lunge Stretch
The kneeling lunge stretch is great for activating the upper leg muscles, hip flexors and opening the hips.
Begin by kneeling down on the floor.
Slowly place one foot in front of your body, so your thigh runs parallel to the floor and place your hand on your forward knee.
Keeping your back straight, gently lean forwards until you feel a stretch in your thigh and groin.
Hold this position for around 10 seconds, and then repeat with the other leg.
Standing quad stretch
While you’re in a neutral standing position, bend your left knee and hold your foot with your left hand.
Keeping your back straight, pull your left foot as close to your buttocks as you feel comfortable with.
Hold this for around 10 seconds, before returning to your standing position and working the opposite side of your body.
Morning stretches for men are great – but only do what you’re comfortable with.
Stretches have a variety of benefits and can be a really effective part of your morning routine.
But as with any kind of physical activity, it’s important that you go at your own pace, don’t push yourself too hard, and that you stretch safely.
The first thing to remember, is don’t try and move into a stretch position too fast. You’re best to move slowly and gently until you start to feel tension int your muscles.
Another thing to remember is not to push a stretch too far. Once you feel a small amount of tension and a gentle pull on your muscles – that is the point to hold the stretch. As you get more used to stretching, you’ll be able to engage a deeper stretch in your favourite exercises.
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