Morning stretch routine

The Ultimate Morning Stretch Routine for Men

Add these 5 simple stretches to your everyday morning routine.

Feeling stiff? These 5 easy, effective morning stretches will work out the kinks and knots in your body. 

Whether it’s your golf swing that’s just not getting the full range of motion or the lower back that keeps aching, it’s a subtle sign your body may be stiff. 

Your body’s stiffness can be a result of too much or too little activity. At times, it is due to poor posture or incorrect exercise patterns (1). 

For some, there may be an underlying medical condition that’s causing the tight muscles (2, 3).

If your tightness is severe, chronic, or sudden, and suspect it’s more than benign, mild rigidity, seek medical help right away. 

Even mild stiffness in your muscles can lead to long-term discomfort if left untreated. 

Compressed and tight muscles can increase your risk of injuries, limit movements, and develop chronic pain. 

If you’ve been dealing with stiff muscles and knots for some time now, it’s time to add in a morning routine. 

This 5-move morning stretch routine for men will not only undo the days and weeks of damage and make you feel brand new again. 

It’ll also boost your athletic performance, flexibility, and overall mobility. Moreover, your mind will thank you too for the renewed clarity and reduced stress. 

The Ultimate Morning Stretch Routine for Men

The ultimate morning stretch routine

Child Pose

Child pose stretch

What it stretches: Spine, hips, deltoids, and ankles

How to:

  • Kneel and sit on your knees on a yoga mat. Lean forward and spread your knees as wide as the width of your mat. 
  • Place your hands by your legs with your palms facing up. 
  • Bring your stomach to rest between your thighs and your forehead to the mat. Slowly inhale and exhale for other stretching benefits. 

Thread Needle

Thread Needle
Image //

What it stretches: Neck, spine, shoulders, and upper back

How to:

  • Get on all fours with your hands on a yoga mat and your knees hip-width apart. Adjust your hands so they are shoulder-width apart and directly under the shoulders. 
  • Your knees should be positioned directly under the hips. Slowly raise your right arm up toward the ceiling and tilt your neck up to follow the hand. 
  • Bring your arm down and reach under your chest. Continue until your right shoulder touches the mat and your right-hand passes the left side of your body. 
  • Follow the right arm with your head and have it rest on the mat as your right shoulder rests on the mat. The right side of your face should be faced down. (  
  • Feel the stretch in your neck, shoulders, rhomboid, and back. Take a few deep breaths. Return to the starting position and switch sides. 

The Stretch: Floor Hamstring Stretch

What it stretches: Glutes, hip flexors, and hamstrings

How to:

  • Lie down face up on a mat with your hands on your side and legs straight. 
  • Lift the left leg up over your body and hold the leg with your hands just behind the knee. 
  • Gently pull the leg toward your chest until you feel the stretch in your hamstring. 

The Stretch: Piriformis Stretch

What it stretches: Piriformis, hamstrings, and hip extensors 

How to: Lie on the back of a yoga mat with knees bent and feet flat on the floor. 

Slowly pull one knee up to the chest, and gently hold the knee with the opposite hand.

With control, pull it across the body and hold the stretch. Repeat on the other side. 

The Stretch: Half-Kneeling Hip Flexor Stretch 

What it stretches: Glutes, hip flexors, adductors, and hamstrings 

How to: Kneel down on the floor and bring your left leg in front. Adjust your front foot, so your knee is bent at a 90-degree angle. 

The back leg stays in place. Adjust if needed to make sure your shin is straight. 

Bring your hands on the hips and engage your glutes and core. Keeping your back flat, gently push your hips forward, shifting your weight to the front until you feel a stretch in your groin and back leg adductor.

To stretch your back and spinal stabilizing muscles, lift your right arm overhead and lean to your left. Feel the stretch in your torso. Switch sides. 

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