stretches Archives - MensFitness https://mensfitness.co.uk/tag/stretches/ Just another WordPress site Thu, 25 May 2023 14:53:31 +0000 en-US hourly 1 https://wordpress.org/?v=6.1.3 https://mensfitness.co.uk/wp-content/uploads/sites/2/2023/02/MF-desktop_favicon_32-1.png?w=32 stretches Archives - MensFitness https://mensfitness.co.uk/tag/stretches/ 32 32 Best Stretches For Weightlifting https://mensfitness.co.uk/workouts/best-stretches-for-weightlifting/ Thu, 25 May 2023 14:15:30 +0000 https://mensfitness.co.uk/?p=1029 Want to ensure you nail proper form every time? Discover the best stretches for complimenting your weightlifting regime…

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Best Hip Stretches https://mensfitness.co.uk/workouts/best-hip-stretches/ Thu, 25 May 2023 14:00:15 +0000 https://mensfitness.co.uk/?p=14035 Full range of movement in the hips is essential for lower-body strength training, running performance and general ease of movement

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If you’re looking for the best hip stretches, you’ve come to the right place. Full range of movement in the hips is essential for lower-body strength training, running performance and general ease of movement.

These are some of the best hip stretches for increasing mobility, suggested by personal trainer, running coach, fitness consultant and co-founder of Track Life Ldn, Omar Mansour.

Why are hip stretches important?

“Hip mobility is important for sport performance and everyday life,” says Mansour. “Many of us live sedentary lives, which can impact hip mobility by shortening the hip flexors and also weakening the surrounding muscles. Plus, having tight hip muscles can also impede full range of motion.”

Get kitted out for your stretching session with the best exercise mats

Try the Sundried Jute Yoga Mat 

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“By using the best hip stretches to improve your mobility, you can move more efficiently and allow your body to biomechanically be in the correct positions to make everyday movements more efficient and safe. If someone’s mobility and strength in the hips are limited, other muscles – particularly those around the lower back – will be overworked. As a result, these muscles are susceptible to injury, especially when lifting heavy loads.

“All in all, if you want to move more efficiently and boost athletic performance, you will want to have a good range of motion in the hips.”

What are the best hip stretches?

  1. Lunge Hip Flexor Stretch  
  2. Butterfly Stretch  
  3. Pigeon Stretch  
  4. 90/90 Stretch 
  5. Wide-Angle Seated Forward Bend  
  6. World’s Greatest Stretch 

Keep reading for full instructions.

RELATED CONTENT:

  1. Try these shoulder stretches
  2. Discover the best stretches for weightlifting
  3. These are the best stretches for beginners

Best Hip Stretches – Instructions

Man performing a lunge flexorMan performing end of a lunge flexor
Lunge Hip Flexor Stretch 
 

Recommended hold: 30-45 secs each side

  • Firstly, kneel on a mat with both knees, then place one foot forward so that you have a 90-degree angle at the hip and knee.
  • Now, keeping your torso upright, lean forward until you feel a stretch through your groin and into your hip flexors.
  • To increase the stretch in your hip flexor, you can also tilt your pelvis under and squeeze your glute. 

Roll out those tight hips with the Amazon Basics High Density Foam Roller

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Man performing a butterfly stretch
Butterfly Stretch 
 

Recommended hold: 30 secs

  • To begin, start in the seated position. Have the soles of your feet together and bend your knees.
  • Now, gently place your palms on the inside of your lower thighs and apply pressure until you feel the stretch in your groin.
  • Be sure to also lengthen your spine and torso.  

Related content:

  1. Best stretching exercises for beginners
  2. How to speed up muscle recovery
  3. Best stretches for weightlifting

Man performing a pigeon stretch - best hip stretchesMan performing end of a pigeon stretch -
Pigeon Stretch 
 

Recommended hold: 45-60 secs

  • Firstly, start in a low lunge with your right leg forward and bent at 90 degrees and your left leg behind it.
  • Then, move your right foot behind your left hand and lower down to the floor. Shift your left leg back a bit for extra room.
  • Make sure your left toes, heel, ankle, knee and hip are in the same line.
  • Now, keep your torso up and fold forwards as far as you can. 

If this hip stretch feels too intense, you can also try sitting on a yoga block. Check out the URBNFit Yoga Block

BUY IT NOW:

$14.94 / amazon.com

£10.39 / amazon.co.uk

A man performing a 90/90 hip stretch - best hip stretchesA man performing a 90/90 hip stretch
90/90 Stretch
 

Recommended hold: 30-45 secs

  • Firstly, sit on the ground with your knees bent in front of you, wider than shoulder distance apart.
  • Then, rotate one leg into internal rotation and the other into external rotation. Your thighs should be 90 degrees to each other.
  • You can also reposition the body to achieve this angle if needed.

Once you’ve mastered these hip stretches, you should check out the best stretches for every body part

Man performing a wide-angle seated forward stretch - best hip stretchesMan performing end of a wide-angle seated forward stretch -
Wide-Angle Seated Forward Bend

Recommended hold: 45-60 secs

  • Firstly, start in the seated position with your legs wide and straight.
  • Then, lengthen up through your spine.
  • Now, bend forward from your hips and place your hands between your legs on the floor.
  • Slowly exhale as you start to walk your hands forward. 

Man in a press-up position - best hip stretchesMan performing the world's greatest stretchMan performing the world's greatest stretch -
World’s Greatest Stretch 
 

Recommended hold: 30 secs

  • Firstly, in a high plank position, step your right foot towards the outside of your right hand.  
  • Next, move your right elbow inside towards your right foot, then rotate and reach for the ceiling.
  • Now, return to the start and repeat on the other side. 

Fancy extending your stretching session? You should also check out the best daily mobility stretches for men

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Do This Quick Mobility Routine Before You Work Out https://mensfitness.co.uk/workouts/quick-mobility-routine/ Thu, 25 May 2023 05:00:17 +0000 https://mensfitness.co.uk/?p=10217 Adding the right dynamic stretches to your workout will pay off in muscle gains

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This quick mobility routine, based on NFL strength coach Joe DeFranco’s protocol for professional athletes, will keep you supple and strong.

Getting in shape isn’t just about the tonnage you can hoist in the gym. For starters, how fit are you really if you can bench press an ungodly amount but can’t touch your toes? Before hitting the resistance machines at the gym, it’s important to spend some time on your mobility.

Also, consider the muscle-building benefits of greater balance and flexibility. Both mean you’ll be able to shift more weight through a greater range of motion, which will increase your hormone production and help you build an athlete’s body.

How to do this mobility routine

  • Do the mobility circuit four times a week, either before your regular sessions or as a standalone plan. 
  • As it’s a mobility workout, it won’t tax your muscles too much.
  • Go through all the moves once, rest for 30 seconds, then repeat.

RELATED CONTENT:

  1. Best hip stretches
  2. Daily mobility stretches for men
  3. Why you need to work on mobility (and how to do it)

Mobility Routine: Do This Circuit Before You Work Out | Men's Fitness UK Mobility Routine: Do This Circuit Before You Work Out | Men's Fitness UK

1a. Rolling saddle stretch

Reps: 8
Rest: Straight into 1b

  • Start in a sitting position with your legs close together.
  • Roll backwards along your spine so you end up with your back on the floor and your legs in the air.
  • Try to get a little forward momentum during each rep, reaching forwards with your arms.

Mobility Routine: Do This Circuit Before You Work Out | Men's Fitness UK Mobility Routine: Do This Circuit Before You Work Out | Men's Fitness UK

1b. Squat to stretch

Reps: 8
Rest: Straight into 1c

  • Squat, grab the ends of your toes and stand up while still holding on.
  • You should feel the stretch in your hamstrings.
  • Release your hold and straighten up, then repeat. 

Mobility Routine: Do This Circuit Before You Work Out | Men's Fitness UK Mobility Routine: Do This Circuit Before You Work Out | Men's Fitness UK

1c. Wide mountain climber

Reps: 10 each side
Rest: Straight into 1d

  • Start in a press-up position and bring one leg forwards as far as possible, outside your arm.
  • Move your foot back to the start position, then repeat on the other leg. 

Mobility Routine: Do This Circuit Before You Work Out | Men's Fitness UK Mobility Routine: Do This Circuit Before You Work Out | Men's Fitness UK

1d. Groiner

Reps: 10
Rest: Straight into 1e

  • Start in a press-up position and jump your feet forwards to land just outside your hands.
  • Pause for a second, pushing out on your knees with your elbows for a more intense stretch.
  • Jump your feet back to the start to complete one rep. 

Mobility Routine: Do This Circuit Before You Work Out | Men's Fitness UK Mobility Routine: Do This Circuit Before You Work Out | Men's Fitness UK

1e. Pistol squat

Reps: 5 each side
Rest: 30 secs, then repeat 1a

  • This is the toughest move of the bunch but is excellent for knee and ankle mobility.
  • Stand on one leg and slowly lower yourself into a one-leg squat, going as low as possible and keeping your other foot straight out in front of you.
  • If it’s too tough, hold on to a bench or chair with one hand.

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Stretching Exercises: 5 Stretches For Mobility https://mensfitness.co.uk/workouts/stretching-exercises/ Wed, 24 May 2023 15:01:56 +0000 https://mensfitness.co.uk/?p=15663 Improve full-body mobility with these stretches

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Looking for some stretches to improve your full-body mobility? Try these stretching exercises, says world-renowned PT Luke Worthington

An effective training programme should cover all five measurable health and wellbeing components: strength, work capacity (cardio fitness), mobility, body composition and emotional wellbeing. Stretching exercises fall under the banner of mobility, and this is a component you can’t afford to ignore if you want to get the best results from your workouts. 

Try the Sundried Jute Yoga Mat 

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So, why are stretches so important? Maintaining the ability to move through a full range of motion will not only reduce your risk of injury, but also ensure you’re maximising both muscle and strength progressions.

If you’re new to mobility work, you should try our stretching exercises for beginners before attempting these more advanced moves.

Both sets of stretches – beginner-focused and those featured here – are designed to stabilise the core and loosen the glutes, hip flexors, adductors, upper back and ankles. These are all areas commonly associated with stiffness. Equally, they’re all areas that will improve strength training performance if you can move them efficiently.

Related content:

  1. Best hip stretches
  2. Best shoulder stretches
  3. The best foam roller moves for every body part

How to get started with these stretching exercises:

The best stretching exercises can be performed as a standalone session, or as a dynamic warm-up before strength training.

If performing as a standalone session, aim to work through them as a continuous circuit – with 4 complete circuits your target. Or, if performing these stretches as a dynamic warm-up, the intent should be to move swiftly from one exercise to the next, therefore helping to elevate the heart rate as you mobilise your whole body.

These stretches are a little more technically demanding than the stretching exercises for beginners. So they require more body awareness to perform.

5 Stretching Exercises for Improved Mobility

  1. Dynamic Pigeon
  2. Spiderman
  3. Thread the Needle
  4. Adductor Dip
  5. Ankle Hip Lift

Keep reading for full instructions on how to perform these stretches.

Get kitted out for your stretching session with the best exercise mats

man demonstrates dynamic pigeon stretch man demonstrates how to do dynamic pigeon, one of the best stretches for beginners

Dynamic Pigeon 

Reps: 6 each side 

  • Aim to get the knee and ankle both to the floor at the same time, with the shin as close as you can manage to being at 90 degrees to your body line.   
  • Also, be sure to keep bracing the core to prevent extension of the lower back. 
dynamic spiderman demonstration man demonstrates how to perform dynamic spiderman stretches exercise

Spiderman Stretch

Reps: 6 each side 

  • The knee on the stepping foot should just brush against the outside of your shoulder on the same side.
  • Try to keep the back knee raised from the floor to allow a greater range at the hip. 

If any of these stretching exercises feel too intense, support yourself with one of the best yoga blocks 

Check out the URBNFit Yoga Block

BUY IT NOW:

$14.94 / amazon.com

£10.39 / amazon.co.uk

man demonstrates step one in the thread the needle stretching exerciseman demonstrates thread the needle stretch in garden man demonstrates how to perform thread the needle

Thread the Needle

Reps: 8 each side 

  • Ensure you rock the hips back on to your heels before initiating the rotation. This keeps the movement in the upper back.
  • The gaze should follow the fingertips of the moving arm. So, you should end up looking under your armpit.

If you’re looking for more stretches, why not also try these daily mobility stretches for men

man demonstrates step one of the adductor dip stretching exercise. He kneels on one knee, with the other thigh turned out.man demonstrates adductor dip stretches

Adductor Dip Stretch

Reps: 8 each side 

  • Aim for 90 degree angles at both knees, with the weight centred over the knee on the floor.   
  • Also, keep the torso as upright as possible as you dip – this ensures length in the adductors. 

Supplement your stretches with the Amazon Basics High Density Foam Roller

BUY IT NOW:

$12.05 / amazon.com

£18.88 / amazon.co.uk

ankle hip lift mobility exercisesman demonstrates how to do a hip lift ankle .

Ankle Hip Lift

Reps: 10 each side 

  • Use the weight of the non-working leg to assist with pressing the heel to the floor as you lift your hips.   
  • Ensure the core stays braced to avoid extension of the lower back. 

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Best Stretching Exercises For Beginners https://mensfitness.co.uk/workouts/best-stretching-exercises-beginners/ Tue, 16 May 2023 10:30:27 +0000 https://mensfitness.co.uk/?p=15666 Highly sought-after personal trainer and sports scientist Luke Worthington outlines the best stretching exercises for beginners

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Discover the best stretching exercises for beginners with this guide from personal trainer and sports scientist Luke Worthington

Whether you’re a complete beginner to mobility training, or you’re not the best at remembering to squeeze in those post-workout stretching exercises, you’re in the right place.

Related content:

  1. Best hip stretches
  2. Best shoulder stretches
  3. Best stretching exercises

Get kitted out with the best exercise mats

Try the Sundried Jute Yoga Mat 

BUY IT NOW: 

$33 / £27, sundried.com

Health and wellbeing has five measurable components: 

  • Strength 
  • Work capacity (cardio fitness) 
  • Mobility  
  • Body composition 
  • Emotional wellbeing

A well-rounded programme should be looking to address all five. They may not all feature with equal priority all of the time – depending on individual goals – but none of them should ever be ignored.

You might also like these daily mobility stretches

The training adage of ‘use it or lose it’ is something that most can relate to when it comes to pursuing goals of strength, speed or improving body composition. However, the same is also true when it comes to mobility.

Why stretching is important:

Training and maintaining our ability to move through the greatest range of motion that we can safely control, while maintaining integrity of the joints, is key to getting the most from our workouts, as well as reducing the risk of injury.

Smart mobility training should allow us to gradually progress available motion without compromising joint integrity – this means choosing exercises that prioritise alignment and control over range.

The stretching exercises in this series are suitable for beginners and are designed to keep the core stable, and the four major joints centred, while encouraging movement in the places most people experience tightness – namely glutes, hip flexors, adductors (inner thigh), upper back, and ankles. Conveniently these are also the areas that, when we move through them appropriately, increase our performance in strength training. 

Check out our beginner’s guide to yoga for men

How to do these stretching exercises for beginners:

These stretching exercises for beginners are great to perform on their own as a dedicated mobility programme or active recovery session, or as a dynamic warm-up before a strength workout. 

If performing them as a standalone session, my suggestion is to work through them in circuit fashion and perform 4 complete circuits. 

If performing these exercises as a dynamic warm-up, the intent should be to move swiftly from one exercise to the next, helping to elevate the heart rate as you mobilise your whole body.

I would suggest starting with these stretches for a few weeks until you’re comfortable moving your body through these ranges, and start to be aware of how it feels to move into ‘tight’ areas.

Once you’re comfortable with these movements, you can move onto our pick of the best more advanced stretching exercises.

However, I should also point out that these beginner movements do not become redundant. I have many clients who have used these as their warm-up for years, and I often revisit them myself after 25 years in the industry. 

Best Stretching Exercises for Beginners

  1. All-Fours Glute Mobilisation
  2. Adductor Rock Back
  3. Side-Lying Windmill
  4. Half-Kneeling Hip Flexor Mobilisation
  5. Knee to Wall Ankle Mobilisation

Keep reading for full instructions.

man demonstrating how to do all fours glute mobilisation stretchman on exercise mat in garden, demonstrating how to do all fours glute mobilisation stretch for beginners

All-Fours Glute Mobilisation

Reps: 8 each side

  • The hips should rock back and toward the side that has tucked in the foot.
man on exercise mat in garden demonstrating adductor rockback, one of the best stretching exercises for beginners man demonstrates adductor rockback stretch

Adductor Rock Back

Reps: 8 each side 

  • Sit the hips back onto the heels before rotating through the upper body – this keeps the motion coming from the upper back. 

If you like these stretching exercises, check out our guide to yoga for beginners

side lying windmill demonstration man demonstrates how to do side lying windmill, one of the best stretches for beginners

Side-Lying Windmill 

Reps: 6 each side

  • Try to keep the navel pointing forwards as the upper body rotates away – this helps to get the movement from the upper back.   
  • Ensure that your gaze (and therefore the head) follows the fingertips of the moving arm. 

Roll out those tight spots with the Amazon Basics High Density Foam Roller

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£18.88 / amazon.co.uk

man demonstrates half kneel hip flexor stretch man demonstrates how to do half kneel hip flexor stretching exercises for beginners

Half-Kneeling Hip Flexor Mobilisation

Reps: 6 each side 

  • In the set-up, ensure the knee is directly below the hips, and tense the glute as hard as possible on the knee touching the floor.  
  • The forward rock is actually very small in this exercise – it should be no more than 1-2 inches. 
knee to wall ankle demonstration man demonstrates how to do kneel to wall angle mobilisation stretching exercise man uses wall in garden to stretch ankle in knee to wall stretching exercises for beginners

Knee to Wall Ankle Mobilisation

Reps: 10 each side

  • A good target distance away from the wall is one foot width.   
  • Ensure all of the weight is on the front foot as you rock forward, keeping the heel grounded.

If any of these beginner stretching exercises feel too intense, support yourself with one of the best yoga blocks 

Check out the URBNFit Yoga Block

BUY IT NOW:

$14.94 / amazon.com

£10.39 / amazon.co.uk

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Try These Shoulder Stretches https://mensfitness.co.uk/workouts/try-these-shoulder-stretches/ Tue, 02 May 2023 12:45:13 +0000 https://mensfitness.co.uk/?p=13255 Keep your shoulders supple and flexible with these stretches from rehabilitation coach and trainer Sam Preston

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Keep your shoulders flexible with these shoulder stretches from PT Sam Preston

Without a regular stretching regime, your muscles begin to feel sore and lose their flexibility, and that will hamper progress.

The shoulders are particularly important, given their central role in any lifting work, but they can also be easily neglected.

Performing the following shoulder stretches regularly will keep you supple and flexible, allowing you to work through full range of motion, work your muscles effectively, and continue making those sought-after gains.


Get kitted out for your stretching session with the best exercise mats

Try the Sundried Jute Yoga Mat 

BUY IT NOW: 

$33 / £27, sundried.com


Discover the best stretching exercises

The shoulder is a shallow ball and socket joint, with potential for a wide range of motion. Kept in prime condition, our shoulders can help us climb, throw and also perform tasks important to our survival as hunter gatherers.  

However, now that life no longer involves hunting or gathering, most human activity occurs right in front of our faces. It’s no surprise, then, that our shoulders have adapted to the positions it spends most time in. As a result, and subject to gravity, our bodies tend to acquire a rounded and stiff forward position, otherwise known as a ‘desk bound’ posture.  

I have worked with countless clients suffering with some kind of shoulder pain when training in the gym or day to day. While the pain may be due to several factors, most of the reasons arise from poor shoulder mobility while lifting weights and stressing structures that are unaccustomed to the ranges and loads applied to them.

New to mobility training? Check out the best stretching exercises for beginners

An x-ray of the human shoulder

A closer look at the shoulder girdle | Shutterstock

Limber Up With These Shoulder Stretches

These are my go-to options for the best shoulder stretches, not only to prime the shoulders before a workout, but to reduce the postural effects of long-term desk life.

Before starting, it’s important to understand the main components that make up the shoulder girdle – the upper back (thoracic spine), shoulder blade and the shoulder joint itself. All three work together to achieve optimum movement during all of your upper body lifts. 

RELATED CONTENT:

  1. Best lower back exercises
  2. 30-minute upper-body workout
  3. Resistance band upper-body workout

A man sitting performing the desk fly
1. Desk Fly
 

This shoulder stretch can and should be done as frequently as possible during your working day. Perform the exercise at your desk (or any seated position) and during your warm-up. It is seated to restrict the lower back during the movement. 

How to do a desk fly:

  • Firstly, start with fingers interlocked behind your head, slumped with elbows touching each other in front of your face.
  • Then, look upwards, driving the chest high and the elbows back to the wall behind you as far as you can.
  • Now perform 10 reps for 2-3 sets. 

Looking to also stretch your hips? Discover the best hip stretches

Man performing prone CAR
2. Prone Shoulder CAR

CAR stands for Controlled Articulated Extensions. Perform this shoulder stretch on a mat, with plenty of space around you.

How to do a prone shoulder CAR:

  • Firstly, start by lying face down on the floor with arms stretched out in front of you.
  • Squeezing your glutes, create as much space between your palms and the ground as possible.
  • Next, bend the arms and bring your thumbs to your armpits, then down past your hips, pushing your palms up towards the ceiling.
  • Then, go back the way you came, which is 1 rep.
  • Now perform 6 reps for 3 sets. 

Man performing a front rack barbell stretch
3. Front Rack Barbell Stretch
 

This is one of the best shoulder stretches to perform before overhead pressing, to warm up both shoulders and wrists.

How to do a front rack barbell stretch:

  • Firstly, approaching a bar, racked in line with your collar bone, grip the bar with hands just wider than shoulder width apart.
  • Next, step into the bar and glide one elbow underneath, finishing with the bar in contact with the top of the shoulder, tight to the neck and elbow driving forward and up, past the bar.
  • Repeat on the same side 8 times before changing.
  • Now repeat 3-4 times per side. 

Man performing dowel bench stretch
4. Dowel Bench Extension

For this exercise you’ll need a bench, mat and dowel rod, broomstick-type object or even an unweighted bar.

How to do a dowel bench extension:

  • Start by gripping the dowel with an underhand grip, hands shoulder-width apart.
  • Then, kneel over a bench with elbows resting on the nearest edge.
  • While shuffling your knees backwards, keeping elbows bent at 90 degrees, allow your head to drive between your elbows, aiming to get your head in line with if not below the bench.
  • Now, hold a deep stretch for 1-2 minutes and repeat for 2-4 sets. 

These best shoulder stretches can be used before a workout or as part of a daily mobility routine if you suffer from mild shoulder stiffness and pain. However, if you have continual pain and restriction from day to day, or if something doesn’t feel right, please seek professional advice. 

Words: Rehabilitation coach and trainer Sam Preston, co-founder of luxury wellness retreat Palm Rock Retreats

Discover the best stretches for every occasion

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The Best Foam Roller Moves For Every Body Part https://mensfitness.co.uk/workouts/best-foam-roller-moves-every-body-part/ Tue, 24 Jan 2023 09:30:28 +0000 https://mensfitness.co.uk/?p=805 Read on and let the good times roll with these effective foam roller moves to relieve muscle tension and speed up recovery

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The Best Workout For People Who Sit Down All Day https://mensfitness.co.uk/workouts/best-workout-peoplewho-sit-down-all-day/ Mon, 16 Aug 2021 20:25:28 +0000 https://mensfitness.co.uk/?p=6374 Get up and do these exercises to reverse the problems caused by a desk-based lifestyle

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5 Desk Stretches To Prevent Back & Neck Pain https://mensfitness.co.uk/workouts/5-desk-stretches-to-prevent-back-neck-pain/ Tue, 23 Feb 2021 12:00:10 +0000 https://mensfitness.co.uk/?p=4726 If your job involves plenty of screen time make these stretches a daily habit to reduce discomfort and protect your posture

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Improve Mobility With This Quick Stretching Routine https://mensfitness.co.uk/workouts/improve-mobility-quick-stretching-routine/ Fri, 19 Feb 2021 05:47:49 +0000 https://mensfitness.co.uk/?p=4693 Ten minutes is all you need to improve recovery-assisting blood flow with this six-move sequence from F45 trainer Matt Wilman

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