How to Get More Flexible Quick Tips for Men

7/25/2019 How to Get More Flexible Quick Tips for Men

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How to get more fexible Quick tips or men

http://www.redi.com/getahead/report/health-how-to-get-more-fexible-quick-tips-or-

men/!"#"$.htm

How to get more flexible: Quick tips for men

%ecember $& !"# "':$" ()*

A few exercises and stretches that won't take more than 10 minutes at the end of your

workout session!

ext: rinda "apat# $llustrations: %ttam &hosh(ediff)com

"ome*riftwood+ikimedia ,ommons

Men are predisposed to being less flexible thanks to their gender. Unless you have been agymnast, dancer, a yoga enthusiast or have excess of elastin in your body, most likely your body is

inflexible and stiff. Cramps, muscle pulls, strains and sprains, early morning stiffness, skeletalimbalance and joint problems are all symptoms of inflexible joints.

+age 1o 12
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Make flexibility training a part of your workouts.

1) -bli.ue twists

Lie on the floor with your knees bent and feet off the floor. lace your arms out to the sides in linewith your shoulders. !rop both your legs over to the right and just before they can touch the floor,

lift them over to the left side. !o "#$"% reps.

/) Hip stretch

+age 2o 12


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Lie on your back with your left knee bent and foot on the floor. lace the centre of a long towel on

under your right foot. +old on to the ends of the towel with your hands and raise the right leg as

high as it can go.

-lowly pull it in further without bending the knee, holding for %# seconds. epeat with the left leg.

) *iagonal s.uats

-tand with your feet hip distance apart. &ow s/uat down towards the right by pushing out your

right hip bending the right knee and extending the left leg. 0his will open up your right hip.

)o back to standing taking care not to jerk and lock the knees. !o "#$"% reps on the right and then

repeat on the left.

+age 4o 12


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2) %pper back hyper extensions with head rotation

Lie face down on your tummy. lace your hands near your shoulders and rest your elbows on the

floor. Lift your head, neck and shoulders off the floor by s/uee1ing your back muscles. 2s you lift

up, turn your head to one side as far as possible.

3ring it back to centre as you come down. 4n the next rep, turn your head to the other side. !o a

total of "% reps. *ocus on trying to lift higher with each rep as if you are trying to curve the upper

back.

3) "eated inner thigh stretch

+age 5o 12


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-it on the floor with your knees bent and soles of the feet touching each other. -it up tall and

straight. !o not lean forwards or backwards and do not round the back. +old on to your feet with

your hands and slide them in as close into your body as you can.

Consciously press the knees down towards the floor. +old for %# seconds.

4) *oorway chest and shoulder stretch

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-tand with your forearms on the doorway. -tep into the doorway with one leg and push your torso

forwards, opening up the chest and front of the shoulder. +old for %# seconds.

0hen do the same thing with your arms extended high up on the doorway.

5) +all shoulder and arm stretch

+age 7o 12


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+age 8o 12


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lace your right hand on the wall keeping the arm straight and in line with the shoulder. &ow begin

to turn away from your hand as far as possible. *eel the stretch in the front of your shoulder and

biceps. +old for %# seconds and repeat with the left arm.

6) -7erhead triceps stretch

+age 9o 12


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-it on a bench or floor. 3end your right elbow behind your head. 5ith your left hand pull the elbow

towards the left. 6eep your head lifted, shoulders pulled down away from the ears and chest openedup. !o not arch your back. +old for %# seconds and repeat with the other arm.

+age 10o 12


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10) Hip flexor stretch with towel

+age 11o 12


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-tand with all your weight on the left leg. lace the centre of your towel on the top of your right

foot. 0ake the foot behind and hold on to the ends of the towel behind your hip. &ow raise your

arms up bringing the foot as high up as possible. *eel a stretch in the front of the hip and thigh

while you feel a contraction in the back and back of the hip. +old for %# seconds and repeat with

the other leg.

3rinda -apat

+age 12o 12

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How to Get More Flexible Quick Tips for Men