Best Stretches for Men Over 30

Let’s face it: At some point you’ve probably skipped stretching in favor of lifting. You can sort of get away with it in your 20s, but the older you get, the more important stretching becomes. “Stretching is crucial as we age because maintaining flexibility and joint health becomes even more vital to counterbalance the increasing likelihood of wear and tear, stiffness, and injury,” says Dr. Alex Stone, Doctor of Physical Therapy and Certified Strength and Conditioning Specialist at Massage Gun Advice. There’s also the fact that muscle mass and flexibility both decrease as you age, which can make you more likely to get injured doing something as mundane as tying your shoes or lifting a box. Plus, the more you stretch, the better your mobility — and your performance at the gym. “A lot of men tend to think that stretching isn't that important. A common misconception is that the only benefit of stretching is flexibility. In reality, it's necessary to improve mobility, which can help alleviate pain, improve exercise performance and even decrease the risk of injury,” Megan Hely, personal trainer, yoga teacher and owner of personal training company Hustle N Muscles. RELATED: How Stretching Can Make You Stronger To help you incorporate stretching into your fitness routine, here are five of the most important stretches for men above 30. Important Stretches for Men Above 30 Pigeon Pose If you spend a lot of time sitting at work, your hips are nearly guaranteed to be tight. Pigeon pose is “an exemplary exercise for releasing hip tension,” says Stone: “It stretches the hip rotators and flexors, counteracting the tightness resulting from prolonged sitting. It’s an excellent preventative measure against hip dysfunction, which commonly occurs as we age.” Form tip: Keep your hips square and flex your front foot to avoid straining your knees. Deep Squat Deep squatting is not just something you should do with a barbell on your back. In fact, performing a deep squat stretch can help promote ankle, knee and hip flexibility and stave off joint issues down the line (while also improving your squat form). Form tip: Hold onto something as you lower yourself. Keep your hips open and your lower back upright (you’ll feel a stretch in your lower back too). Rear-Foot-Elevated Hip Flexor Stretch Tight hip flexors are also incredibly common and can lead to an array of issues, such as lower back pain. This stretch will allow you to target your hip flexors and “counteract the shortening and stiffening that occurs from extended periods of sitting,” says Stone. Form tip: Put a mat under your rear knee for comfort and make sure your stance is wide enough to get deep into the stretch without overloading your front knee. Lying Hamstring Stretch “This stretch targets your hamstrings and helps promote a healthy lower back,” says Hely. It’s especially important if you are very active and spend a lot of time on your feet and participating in sports. Form tip: Slowly lift your leg. To deepen the stretch, you can hold onto your upper thigh or calf. Cat-Cow Stretch According to Hely, “this dynamic stretch is excellent for your neck, shoulder and upper back.” All of these areas tend to get tense from both sitting and stress, so it should feel really good to perform. Form tip: Keep your hands under your shoulders and distribute your weight evenly between them. Sync the movement with the rhythm of your breath. Stretching Mistakes to Avoid Now that you have a few key stretches to add to your fitness toolkit, you’ll also want to avoid the following common stretching mistakes. Static Stretching Before a Workout Static stretching consists of holding a stretch for a period of time. Dynamic stretching is the kind of stretch that involves movement, like the cat-cow stretch above. Avoid static stretching before a workout, as it can be counterproductive. “Studies now show that such stretching before exercise can reduce power output and doesn’t necessarily prevent injuries,” says Stone. “Dynamic stretches seem to be the more beneficial route in effectively prepping your muscles for the workout ahead.” Starting with Large Muscle Groups According to Stone, men tend to gravitate towards stretching larger muscle groups: “While it's not inherently wrong to stretch large muscles first, it's crucial to ensure that supporting, smaller muscles are adequately loosened up too,” adds Stone. If you neglect smaller muscles, you can affect the function of the larger muscle groups. As you build the habit of stretching into your routine, add more specific stretches for areas like your wrists, calves and IT band. Not Allocating Time for Recovery Yes, you read that right — you need to recover after stretching too. “Just like with cardio or strength exercises, muscles need time for recovery after stretching. Over-stretching can cause muscle fatigue and lead to a decrease in their overall strength and resilience,” adds Stone. The key is to strike a balance between flexibility and recovery. Do different stretches on different days to mix things up. Being in your 30s is by no means old, but the stretches and tips above can help prevent issues down the road. You Might Also Dig:  Underrated Benefits of Yoga for MenCommon Pre-Workout MistakesHow to Get Lean Instead of Bulky