In this "new normal" after the pandemic, men are more at home than they ever were. A lot of companies are carrying out work from home. Some are following a hybrid model. So, there is an increasing issue of joint and back pain.
There is nothing much to worry about though. All you need is to free your body and let it move around like it should. These stretches for men are carefully organized to be followed in an orderly manner. Start from the neck to the feet, stretch, and give your muscles and joints space to breathe.
All of these stretches for men are collected to be performed after coming back from work. Remember these exercises will not give you a beefy body, but surely a healthy and fit physique. Do these stretches every day and you will find energy and relax after a long day.
Also remember, while doing these stretches if you find any difficulty in any movement don't overdo it. Don't try to push yourself too far beyond. These are meant to relax you, not build huge muscles. If you want more than these stretches you need to contact a competent physical trainer and go to a gym regularly.
Neck Stretch
Both the neck and upper trapezius muscles benefit from this stretch. Most of the day, especially if you're sitting at a computer, these muscle groups—the neck and shoulders—are tense.
With appropriate posture, sit or stand.
Tip your right ear toward your right shoulder while keeping your face straight and extend your left hand toward the floor.
Use your right hand to gently move your head toward your right shoulder.
For twenty to thirty seconds, hold.
On the right, continue two to three times. Then, switch sides and restart.
Neck twist
People who spend their days sitting down may benefit from this scapula-targeting exercise.
With the palm facing out, place your right hand on your tailbone.
Turn your head down toward your left hip while bending your neck to the left.
Reach down with your right hand and gently move your head toward your left hip with your left hand.
For thirty to twenty seconds, hold.
Following two to three repetitions on the left, switch sides and continue.
Shoulder stretch
Do these stretches to relieve the stress built up by continuously typing on keyboards or writing jobs. Relieve the built-up fatigue in your shoulder and chest muscles.
Elevate your shoulders to your ears.
3 seconds in holding the posture.
Bring your shoulders in.
Return your shoulders to their initial posture.
Ten times, repeat the stretch.
Back Stretches
Poor posture can also result in back discomfort in addition to pain in the neck and shoulders. Stretching can help this back discomfort go away or be avoided. It may be beneficial to reduce back discomfort and relax the back muscles before going to bed.
Lower Back Stretch While Seated
Your knees should be straight but not locked while you sit on the floor with your legs as apart as is comfortable.
Both hands should support your right knee.
Bring your hands slowly toward your right ankle.
Hold the stretch for 10 seconds in a posture that feels comfortable.
Return to your starting position gradually.
Stretch again on the left side.
Ten times each leg should be stretched.
Lower Back Stretch when lying down
On a level surface, lie on your back.
Behind your right knee, place both of your hands.
Ten seconds later, release the stretch by bringing your right knee to your chest.
Bring your leg back to where it was at the beginning slowly.
With your left knee, repeat the stretch.
Redo 10 times total.
Arm Stretch
The upper torso, shoulders, and arm muscles are stretched during an overhead stretch. It's a terrific way to unwind before bed because the stretch includes deep breathing.
Place your feet shoulder-width apart while standing or sitting comfortably.
Your fingers should be pointing up toward the ceiling as you extend both hands over your head.
Suck in your stomach while taking a deep breath.
For a bit of a while, maintain the posture.
As you lower your arms, let out a breath.
Leg stretch
Leg cramps might occur in the evening or at night for certain persons. Stretching your legs before bed helps ease leg stress and cramps. Leg muscles may be stretched in a variety of ways.
Stretch your thigh and quadriceps while standing
Pick a spot with a surface or object you can easily grip for balance.
Grab the left foot and balance on your right leg. Maintain the left knee's downward angle.
When the front of the left leg on the left is stretched, gently pull the left foot back toward the buttocks.
Hold the stretch for 20 seconds maximum.
With your right foot, repeat the stretch.
Hamstring Flex
Extend the right leg forward while maintaining the foot flexed from a standing position.
Lean slightly backward while bending the left knee.
Keep your body straight and your pelvis facing front.
Hold the posture for 20 seconds maximum.
Apply the stretch to your left side.
Calf Extend
Start by standing with your back to the wall.
With the right foot, advance while bending the right knee.
Maintain a straight left leg.
Keep both heels of your feet on the ground while bracing your hands on the wall for support.
When your left calf starts to feel stretched, bend your right knee. Increase the knee bend for a deeper stretch.
Up to 30 seconds can be spent holding the stretch.
With the left foot in front and the left knee bent, repeat the stretch.
On each leg, carry out the stretch four to five times.
Article by: Indranil Mukherjee
Edited by: Puneet Kapani