{"id":15663,"date":"2024-08-14T15:49:08","date_gmt":"2024-08-14T14:49:08","guid":{"rendered":"https:\/\/mensfitness.co.uk\/?p=15663"},"modified":"2024-08-14T15:49:10","modified_gmt":"2024-08-14T14:49:10","slug":"stretching-exercises","status":"publish","type":"post","link":"https:\/\/mensfitness.co.uk\/workouts\/stretching-exercises\/","title":{"rendered":"These are the best stretching exercises to reduce risk of injury"},"content":{"rendered":"\n

An effective training program should cover all five measurable health and wellbeing components: strength, work capacity (cardio fitness), mobility, body composition and emotional wellbeing. Just like foam rollers<\/a>, stretching exercises fall under the banner of mobility, and this is a component you can\u2019t afford to ignore this new year if you want to get the best results from your workouts.\u00a0<\/p>\n\n\n\n

How to get started with these stretching exercises<\/h3>\n\n\n\n

The best stretching exercises can be performed as a standalone session, or as a dynamic warm-up before strength training.<\/p>\n\n\n\n

If performing as a standalone session, aim to work through them as a continuous circuit \u2013 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.<\/p>\n\n\n\n

These stretches are a little more technically demanding than our stretching exercises for beginners, so they require more body awareness to perform.<\/p>\n\n\n\n

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Why you can trust the workouts in Men’s Fitness<\/h3>\n<\/div>\n\n\n\n
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At Men\u2019s Fitness we pride ourselves on delivering information that serves a singular purpose: to improve some aspect of your health, fitness or wellbeing. For over 16 years, we\u2019ve been publishing authoritative health and fitness content \u2013 written by our expert editors and contributors. Each of our workouts has been created and tested by either a highly experienced editor or expert contributor. These stretching exercises were suggested by renowned PT Luke Worthington<\/a>.<\/p>\n<\/div>\n<\/div><\/div>\n\n\n\n

Try these best stretching exercises<\/h3>\n\n\n\n
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  1. Pigeon stretch<\/strong><\/a> (for hips and lower body)<\/li>\n\n\n\n
  2. Spiderman stretch<\/strong><\/a> (for hips and lower body)<\/li>\n\n\n\n
  3. Half-kneeling adductor dip stretch<\/strong><\/a> (for hips and lower body)<\/li>\n\n\n\n
  4. Ankle hip lift<\/strong><\/a> (for ankles and hips)<\/li>\n\n\n\n
  5. Caveman squat<\/strong><\/a> (for hips and spine)<\/li>\n\n\n\n
  6. Thread the needle <\/strong><\/a>(for shoulders and back)<\/li>\n\n\n\n
  7. Bird dog<\/strong><\/a> (for back and core)<\/li>\n\n\n\n
  8. Supine twist<\/strong><\/a> (for spine and core)<\/li>\n<\/ol>\n\n\n\n

    These are the best lower-body stretches<\/h3>\n\n\n\n

    <\/a>Pigeon stretch<\/h4>\n\n\n\n
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    \"man<\/figure>\n\n\n\n
    \"man<\/figure>\n<\/figure>\n\n\n\n

    Hold:<\/strong> 30-60 secs each side <\/p>\n\n\n\n

    Why I like the pigeon stretch: <\/strong>This move stretches out the hip flexors, glutes and lower back.<\/p>\n\n\n\n

    How to do the pigeon stretch:<\/strong><\/p>\n\n\n\n