Stretching is a fundamental component of any man’s well-rounded exercise routine. And yet this crucial element is frequently overlooked by many of us. Flexibility exercises are just as essential as cardio, strength and power training. Regular stretching assist with increasing a man’s range of motion in the joints, improves blood circulation and posture, in addition to alleviating muscular tension throughout the body. In addition, it improves your athletic performance and may lower the risk of injury.
Moreover, stretching also boosts nutrition supply to the muscles. When you stretch, you’re enhancing blood flow in the body and, in turn, circulating more nutrients throughout the body. In addition, stretching also improves your mental state, as it reduces stress and releases tension. It’s a great way to give yourself a mental break, to recharge and calm the mind.
Regular Stretching Improves Strength
There are a number of reasons why regular stretching assists you with getting stronger:
- Stretching lengthens muscle tissue as well as increases flexibility, both of which allow you to perform strength building moves with a greater range of movement, making the exercise highly more effective.
- When you are building muscle, you are producing tiny tears in the muscles and lactic acid builds up. Stretching post-workout assists the body to circulate fresh blood, feeding nutrients to these hungry muscles.
- Post-workout stretching assists with removing the build-up of lactic acid which goes a long way towards reducing post-workout soreness as well as delayed onset muscle soreness (so you can get back to the gym sooner!).
- Stretching can boost your one-repetition maximum (the amount of weight you are able to lift one time), increase your endurance as well as enhance performance.
- Stretching helps with preventing injuries. If you’re suffering from a rotator cuff injury, for instance, you won’t be able to continue your regular upper body strength training until the injury heals. It is very important to take steps in order to reduce your risk of injury before they take place.
What Takes Place In Your Body If You Skip Out On Stretches?
An absence of stretching can limit your range of motion over time in addition to making your muscles tight and shortened owing to inflexibility. This therefore makes your muscles weak, increasing the risk for strains, joint pain as well as muscle damage.
Our joints can lose almost 50% of their range of motion as we age which means that stretching is not just important for athletes hoping to avoid tears, sprains or strains. Rather, we all need to be consistent with stretching during each stage in our lives.
Stretches To Help Men
Counterweight Deep Squat
- Take hold of two light dumbbells and put a foam roller between your thighs.
- Make sure that you push your knees forward and then squat until your butt is hovering just above the floor. (Utilise the lightest weight that allows you to achieve this position.)
- Attempt to round your spine by tucking in your pelvis.
- From that position, take five long, deep breaths. Stand back up. That’s one rep. Do between three and five.
- Adopt a half-kneeling position with your back knee being close to a box or wall.
- Your back shin should be approximately parallel to the box or wall. You might need to hold on to something at first.
- Hold the position between one and two minutes as you contract the stretched leg’s hamstring.
- Repeat with your other leg.
- Get down on all fours and put a pillow or foam roller under your left knee.
- Lift your right knee and put it behind and to the left of your left calf.
- Rock your hips back and forth for a period of two minutes.
- You should feel your left hip stretch. Switch sides and then repeat.
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