Men often focus on stretching before and after a workout, but daily stretching -- even on days you don't exercise -- can also prove beneficial. In fact, stretching every morning will improve your flexibility, reduce stress and keep your circulation system humming along smoothly. And since you only need to hold each stretch for a few seconds, it won't take up too much of your day.
Back
If you've got tight muscles leading to back pain or stiffness, stretch it out for increased limberness and comfort. Grab a chinup bar with your palms facing away from you. Lift your legs slightly so you're hanging completely and just hang loose for 30 seconds.
Calves
Stretched calves can help everyone from the daily runner to the office worker. Stand with your right foot in front of your left foot. Slowly bend your front foot forward until you feel a pull in the back of your left leg. Hold this position for 30 seconds. Once 30 seconds are up, switch legs. If you feel unsteady, do the exercise in front of a wall so you can rest your hands on the wall for stability.
Neck
All those hours at work, bent over a keyboard, can leave your neck feeling cramped and tight. To stretch your neck, sit in a chair with your back straight and arms hanging loosely at your sides. Bend your head down toward your chest and try to touch your chest with your chin. Hold the position for 10 seconds, then relax.
Hamstrings and Calves
Stand with your feet spread about hip-width apart. Keeping your legs straight, bend at your waist and let your upper torso hang toward the ground as far as you can reach. Hold this stretch for 60 seconds, then straighten yourself. Baron Baptiste, a national baseball coach, calls it one of the top 10 stretches for men.
Arms
To stretch your biceps -- a muscle that runs along the front of your arm -- sit on a bench. Hold a dumbbell in each hand and simply let your arms hang at your sides. Do this for 30 seconds, then relax. To stretch your triceps on the back of your arm, hold the end of a towel in your left hand. Reach behind your back with the other hand and grab the other end of the towel. Pull down with your right arm for 30 seconds, then switch hand positions to stretch your other arm.
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