Are men really less flexible than women? “Among men, we tend to see specific muscle groups that are tighter: the hips, the posterior chain (like the hamstrings and calves), and the upper torso,” says Susie Reiner, PhD, an assistant professor of exercise science at Seton Hall University in South Orange, New Jersey.e60dc2a1-f33c-4a05-9b50-8e3e8e597629d694d635-fa46-433f-b648-b2f6b8755bea This is partially because having less estrogen leads to more rigid connective tissue, while more muscle mass (typical in men) can mean stiffer muscles, Dr. Reiner explains.e60dc2a1-f33c-4a05-9b50-8e3e8e597629cd3683b9-c1f6-4b66-ba91-b95e6fb48171e60dc2a1-f33c-4a05-9b50-8e3e8e59762927e20726-a6f1-4903-bbe6-a374211f75f7 Anatomical differences, such as in the hips, where women have greater range of motion, may also play a role.e60dc2a1-f33c-4a05-9b50-8e3e8e597629d694d635-fa46-433f-b648-b2f6b8755bea Men might also have a different nervous system response to stretching, causing them to feel pain or discomfort sooner in the range of motion, Reiner says.e60dc2a1-f33c-4a05-9b50-8e3e8e597629384c642f-fe40-4124-8b25-842035f4784a For some men, this can all add up to an uncomfortable amount of tightness. But all it takes to increase flexibility is regular stretching . “You can train yourself to be more flexible, so don’t think of it as a limitation,” Reiner says.
6 Stretching Exercises for Men This men’s stretching routine from Zachary Rogers, DPT, CSCS , a physical therapist and orthopedic clinical specialist at Hospital for Special Surgery in New York City, is designed to target six of the muscle groups that he finds most often tighten up in men: the hip flexors, hamstrings, quads, calves, piriformis (deep in the butt region), and pectoral muscles (in the chest).e60dc2a1-f33c-4a05-9b50-8e3e8e59762901d12306-8b61-45b7-84d3-f6952b79e645e60dc2a1-f33c-4a05-9b50-8e3e8e59762950b95ac3-2de4-40ae-a1fb-aa75791612d4e60dc2a1-f33c-4a05-9b50-8e3e8e597629dd444348-c17c-4cf0-9ab4-fe8108a825eb Performing these stretches regularly — about four or five times a week — can help improve your flexibility in these areas, Dr. Rogers says.
Rogers recommends holding each of these stretches for 30 seconds on each side and doing three sets. “Thirty seconds is the time that it needs to actually improve a muscle’s flexibility,” he says.e60dc2a1-f33c-4a05-9b50-8e3e8e597629a5f3a1d0-dfa9-44ae-bcbf-6ad13eba3e9e 1. Kneeling Hip Flexor Stretch
Kneel on the right knee with the left foot on the floor about a foot or two in front of you (the further out it is, the more intense the stretch will be). Keep your back straight rather than bending at the waist as you drive your hips forward until you feel a stretch in the front of the right hip. Hold for 30 seconds, then switch sides. 2. Supine Hamstring Stretch
Lie on your back with your left leg bent and the left foot on the floor. Bring your right leg up toward the ceiling and place your right ankle or calf on your left thigh. Grab the back of the left knee or the front of the left calf with both hands and, while keeping the knee as straight as you comfortably can, pull it toward your chest until you feel a stretch in the back of the right thigh. If you can’t reach your knee, you can loop a towel or strap around your foot and grab that. Hold for 30 seconds, then switch sides. 3. Standing Quad Stretch
Stand on both feet and hold on to something stable, such as a wall or the back of a chair. Keeping the knees together, bend your left knee, bring your left foot toward your left butt cheek, and grab that ankle with your left hand. Pull the foot toward your left butt cheek until you feel a stretch in the front of the thigh. Stand up straight, keeping your back and hips in line without bending over. Hold for 30 seconds, then switch sides. If you have trouble reaching your foot, Rogers suggests looping a towel or strap around it and grabbing that instead. 4. Runner’s Stretch
Stand facing a wall with both feet parallel to one another. Place your hands on the wall and step your left foot back. With that heel glued to the ground and the leg straight, lean forward until you feel a stretch in the calf. You can move further away from the wall to increase the intensity. Hold for 30 seconds, then switch sides. 5. Seated Figure-4 Glute Stretch
Sit on a chair or couch with your back straight. Cross your right ankle over your left knee. Use your hands to gently push your right shin down until you feel a stretch in the buttock. To intensify the stretch, lean forward (with the back straight). Hold for 30 seconds, then switch sides. 6. Doorway Pectoral Stretch
Stand in a doorway with your forearms on the frame and your elbows at the same height as your shoulders so that you make an “L” shape with each of your arms. Shift your weight forward through the open door (your shoulders will get pushed backward and your shoulder blades will draw together) until you feel a stretch across your chest and shoulders. Hold for 30 seconds. (You can do this with both feet together or one in front of the other — whichever feels better.) If this position bothers your shoulders, modify it by keeping your arms straight and the hands low, holding the doorway with both hands rather than the forearms. The Takeaway Men tend to be tighter in the hips, the backs of the legs, and the upper torso, likely due to anatomical, hormonal, and (potentially) nervous system differences. Practicing stretches that focus on these areas can help increase flexibility and stave off chronic tightness. For best results, try stretching four to five days a week and holding each stretch for 30 seconds at a time (for three sets).
The 6 Best Stretches for Men
