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The Best Stretching Exercises for Men

older guy stretching - stretching exercises for men over 50

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It’s never too late to get flexible! Stretching is a great way to regain flexibility lost over time and to improve your health. As we age and our lifestyle becomes more sedentary, our muscles become less pliable and stiffer. This can lead to joint pain and other problems like muscle spasms. But it doesn’t have to be that way! In this blog post, we will share stretching exercises for men over 50. These are some of the the best for getting back all of your flexibility and improving your health in no time flat!


The Benefits of Being Flexible With Stretching Exercises for Men

Being flexible offers many benefits to being healthy and getting the best from your workout.


Improved flexibility

The most common benefit of the stretching exercises for men, listed below, is the improvement in flexibility. Indeed, stretching lengthens the muscles and tendons, making them more elastic and able to stretch further.


Reduced muscle soreness

The more you stretch the more you will be able to avoid muscle soreness. Stretching reduces the buildup of lactic acid in your muscles. This causes a lot of that pain and stiffness you feel after exercise.


Decreased risk of injury

It is possible to lessen your chances of injury by ensuring your body is flexible. Stretching will increase the suppleness in your muscles, which will help you avoid pulling or overstressing them during physical activity.


Better posture

Tight muscles contribute to bad posture and aching backs. Stretching will loosen them, making them more flexible and powerful. This happens by releasing the stress and tension from the muscles contributing to your poor posture. Better posture will, in turn, provide you more confidence and a healthier outlook.


Greater range of motion

It can be more difficult to move, rotate and reach things when your muscles are tight. A regular daily stretch of your major muscle groups will help loosen up those stiff limbs, which makes for a greater range of motion throughout your body. Stretching will lengthen and strengthen your muscles, ensuring that the additional range of motion you gain won’t be sacrificed for weak unforgiving muscles.


Man stretching leg on ground - stretching exercises for men


Can You Increase Flexibility With Stretching Exercises for Men Over 50?

There’s no need to give up on getting flexible just because you have reached a certain age. Indeed, stretching is a great way to regain flexibility lost over time. At the same time, losing elasticity in our muscles as we age can lead to joint pain and other problems like muscle spasms. But it doesn’t have to be that way! In this blog post, we will share what are some of the best stretches for getting back all your flexibility in no time at all!


What Is The Best Way To Get Flexible Fast?

Whether you’re 50-years-old or 80 years old; one stretch does not fit all when it comes down to increasing flexibility levels. There isn’t just one magic exercise that works wonders on everyone but there are several exercises everyone should consider to get back some of that flexibility.

By consistently stretching, using the stretching exercises for men listed below, every day for a few minutes each time, you will start to see results. It is important that you stretch every day for best results and remember not to push yourself too hard or else it could hurt your flexibility.

Guys over 50 should be most concerned about their back, hips, knees, and hamstrings. If you are experiencing back pain or have soreness in your neck or have any other stiffness or muscle stress, consult your doctor before beginning any fitness routine.


What are 6 Stretching Exercises for Men to Get Flexible Fast?

The following stretches are part of the warm-up routine I have performed and taught to many martial arts students that will help you get flexible fast. If you’re a bit older or have been inactive for a while be sure to perform these slowly and perform your movements gently to avoid injury.


If you engage in the following stretches, or any other exercise routine is very important that you warm up first before stretching. Your warmup can be a 5-minute walk or ride on your exercise bike. Alternately, you could do jumping jacks or skip rope for 3 – 5 minutes. This ensures that your muscles have blood flowing through them and are not cold and stiff when you go to stretch.  Stretching without warming up may cause serious muscle pulls or injury.


Try these 6 stretching exercises for men:

  • Hamstring stretch
  • Lower back or Cobra stretch
  • Chest and shoulder and upper body stretches
  • Neck stretches
  • Hip stretch
  • Latissimus dorsi (lats) stretch


1. Hamstring stretch

Stand facing the wall with your right leg slightly bent and your right foot planted firmly on the ground and the other leg straight behind you. Then bend forward slowly until you feel a gentle pull along the back of your leg. Hold the stretch. Switch legs with your left leg slightly bent and your right leg straight. Again, hold for 30 seconds. Repeat 2 or 3 times for each leg. 


2. Lower back or Cobra stretch

Lay flat on the ground with your stomach towards the floor. Meanwhile, while keeping your hips firmly planted on the ground, raise your upper body as you would when doing a push-up. Try to straighten your arms. Hold this position for 15 to 30 seconds. 

It is good to follow this stretch by moving to a kneeling position with your butt sitting on the back of your feet and your body curled down to the floor with your arms stretched out in front of you. Your chest should be gently resting on the floor and you should be simultaneously seated back as far back on your feet while reaching forward as far as you can. Hold the position for 30 seconds. This stretch helps to relieve tightness in both your lower and upper back and is a great contrasting stretch to the first one mentioned above.


3. Chest, shoulder, and upper body stretches

To stretch the chest and shoulders, start by standing firmly with your arms out in front of you and gently bring your hands toward the side of your chest, with your elbows at shoulder level behind your back. Complete this stretch by returning your arms straight in front of you.

Another stretch you can perform that will provide more focus on your shoulders begins with standing with your arms straight above your head and your legs shoulder-width apart, with a controlled movement, performing and circular movement toward the ground, returning with your arms straight above your head.


4. Neck stretches

To improve the range of motion in your neck and allow for greater head movement there are a couple of stretches you should consider.

While standing with your feet slightly apart and your body relaxed, slowly nod your head moving your chin to your collar bone, and then slowly as far back as is comfortable. Repeat this 2 to 3 times followed by twisting your neck slowly to your left with your chin moving towards your left shoulder and then to your right shoulder. Again repeat this 2 – 3 times moving from side to side.


5. Hip Stretch

The hip stretch is simple to perform but is one of the first exercises I perform before working out.

Stand straight with your feet shoulder-width apart and your hands on your hips. Slowly rotate your hips from left to right 4 to 5 times in a circular motion and then from right to left the same number of times. Make sure to extend your pelvis as you rotate your hips.

Man doing lat stretch

6. Lat Stretch 

To do a lat stretch begin by standing straight while extending your right arm to your left side. Take your left arm and reach up and under your right arm with it while pulling your right arm to you with your left forearm. Hold the stretch for 30 seconds and then repeat on the other side.


How Often Do I Need to Stretch?

A light stretching routine is a great way to start the day and get your body ready for whatever might come! You should stretch your muscles daily, but doing so more than once per day may be too much. Depending on what type of flexibility you are trying to achieve, it may take more effort to see results.

For example, if you are trying to regain the flexibility of a 20-year old, it will take more effort than someone who is just looking for relief from an injury.

If you’re over 50 and have been sitting at your desk all day, doing the stretching exercise for men listed above before bed can help with pain reduction and better sleep [1]!


What Equipment Do I Need to Do a Stretching Routine?

While many stretches are performed while standing and don’t require any equipment, many are performed on the ground and could benefit from having a mat to sit or lie down on. Of course, don’t forget your water bottle to keep hydrated.


Avoiding Injuries While Stretching

To avoid injury, guys over 50 should be careful to stretch in a slow and controlled manner. One of the most common injuries experienced by people over 50 is muscle tears due to sudden stretching, which can lead to months or years without being able to work out [2].

As people get older, their muscles aren’t as elastic. It is a very good idea to warm up before stretching so that you don’t hurt yourself.


Conclusion: Stretching Exercises for Men over 50

It’s never too late to get more flexible. These 6 stretching exercises for men can be done easily enough even if you’ve been inactive for a while. If you want to be flexible, try these exercises when you are at home or work. We will show you how to do them now.

Breathing goes hand in hand with stretching.  Check out Breathe Well – Proper Breathing for Men Over 50

The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the support and guidance of your physician when you are unsure about any health issues.

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