Stretching For Men

May 14, 2015

Fitness Handout

Many men struggle with inflexibility and diminished joint range of motion, especially as they age. Hip tightness, for example, can hinder athletic performance and possibly lead to various injuries. Unfortunately, stretching often takes a back seat to cardiovascular and strength training.

The good news is that you can increase hip flexibility using effective stretches with continuously looped resistance bands. The stretches can help restore agility, strength, power and balance.

Try these exercises from Dave Schmitz, PT, CSCS (The Band Man®), founder and co-owner of Resistance Band Training Systems LLC and creator of ResistanceBandTraining.com.

Hip Rotation




Hip Rotation

  • From supine, place right foot firmly against wall, knee straight (keep this contact throughout).
  • Loop band around left foot and, with L hip flexed at 90 degrees, grasp band 2 inches from L foot.
  • Pull band and foot toward R shoulder while allowing L knee to bend, feeling strong stretch in L glute; hold 2–3 
seconds before releasing.
  • Repeat multiple times for 1 minute, bringing L foot closer to R shoulder with each rep. Do not allow R knee 
to bend.
  • Switch sides.
  • Hamstrings

    Hamstrings

    Wrap band firmly and securely over arch of L foot.

    • Grasp band approximately 6–8 inches from L foot while placing R foot firmly against wall, R knee fully straightened. Keep it straightened throughout movement.
    • With elbows on floor at shoulder height, press L heel toward ceiling, straightening L knee as much 
as possible.
    • Perform rhythmical repetitions, straightening L knee and flexing L hip more with each rep while preventing R knee from flexing.
    • Between reps, bend L knee just enough so that stretch tension is taken off L hamstring.
    • Switch sides.
    Anterior Hip and Thigh

    Anterior Hip and Thigh

    To optimally stretch anterior hip and thigh, actively engage opposite hamstring to avoid compensation. Also, engage core to avoid arching in low back.

    • Wrap band around R foot and lie on 
R side.
    • Bring L leg in front, flexing L knee and hip to 90 degrees while firmly placing foot on floor.
    • Position R leg behind you. Firmly grasp band behind head.
    • Fully extend elbows, increasing band tension. Actively move elbows through full range of motion to stretch R anterior hip and thigh.
    • Keep R thigh behind body, not in front. This will ensure both hip and thigh are being stretched simultaneously.
    • Switch sides.
    Adductor/Groin Stretch

    Adductor/Groin Stretch

    • With band attached to L foot, hold L elbow relatively close to floor at shoulder height. Press R leg firmly against stable structure (this is key).
    • Rhythmically press L heel laterally and upward, trying to straighten knee fully with each rep. Keep movement short; release when tension is off muscle; repeat.
    • Maximize full range of motion with each rep while keeping R leg flat and foot secure.
    • Switch sides.

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