It really IS this simple…
Whether you’re a bonafide yogi or someone who scoffs at the supposedly beneficial nature of stretching, yoga’s popularity and benefits are pretty undeniable. If you’ve never tried it, you should strongly consider changing that. As one of the most helpful activities you can be doing to aid your health, denying yoga for yourself, even in small doses, is a bad move.
Today we’re talking about four specific moves that are meant to help guys increase flexibility, core strength, and overall health. Even if you’re a professional desk jockey, you should still be aware of the benefits these moves can provide.
Start in a lunge position with your right leg forward and your left knee resting on the ground. Extend your arms to lengthen your torso and bend forward placing your left elbow (or hand, or forearm, depending on your level of flexibility) on the right side of your right leg. Breathe in and on your exhale, push deeper into the stretch. Hold for 2 minutes and repeat on your other side.
This will strengthen your back and core muscles while also increasing flexibility. If you sit at a desk all day, this is an important one for you.
Plank Knee Tucks
Begin in plank position with your hands planted firmly on the ground, shoulder width apart and your legs full extended. Keep your core nice and tight, and slowly bring your right knee up to your left elbow, then return to the starting position. Repeat with the other leg to the other elbow. This isn’t about speed, it’s about control. Take your time and work towards performing 20 reps on each side.
This is a great move for your stabilization muscles throughout your body. It will engage your entire system and help in strengthening your core.
Lying Arm/Leg Crunch
Lying on your back with your arms and legs fully extended and your lower back pressed against the ground, slowly raise your right arm and left leg until they meet in the middle of your torso. Keep your opposite arm and leg on the ground. Once they touch in the middle, slowly lower them back to the starting position. Repeat with the opposite side. This is another move that’s about control, not speed or maximum reps. Continue the move for 3-5 minutes.
This will increase your ab strength and help to elongate your spine, benefiting your posture.
This is an amped up version of child’s pose and a great way to finish your session. Get onto your hands and knees, ensuring your back is flat and parallel with the ground. Spread your legs while staying on your knees so that your backside starts to dip down. Once your knees are as spread as they can be, rest down onto your elbows and hold the position for as long as you can. Around 5 minutes is a good start but work up to doing more like 15-20.
This will open up your hips and groin muscles, allowing for your walking health to improve. The stronger your legs and core, the healthier you’ll feel on a regular basis.