https://www.flickr.com/photos/arabani/4297346083/in/photolist So most of my followers at some point experienced a particular pain point, which…
A big problem a lot of Men Over 40 have, is a general lack of mobility and flexibility. Of course a lot of this is due to age, but a sedentary, office-based lifestyle accelerates this process.
This decline in mobility seriously impairs your ability to train hard, increases your risk of injury, and could lead to serious problems with mobility later on in life – think: your 60’s, 70’s, 80’s etc.
Tight hips are one of the many areas that older guys suffer from, and of course this is going to impose restrictions on your deadlifts, squats (and therefore lower body development), and also your cardio.
But the good news is that there’s a few solutions on-hand, and I’m going to delve into these shortly.
First, I want to say that these exercises/stretches need to be done every day for best results, and extensively before every workout, and you should consult a professional in order to ‘be sure’.
Alright, let’s get into it:
If you want to really loosen up your hips before a squat or deadlift session, then static stretches will be enormously helpful. They’re also great on your off days, especially if you’ve got DOMS (delayed onset muscle soreness).
The second stretch performed in this video is the best, and it’s one I used to do back in my soccer days. I can’t recommend it highly enough.
Next up, in order to prepare you for a workout (through actual movement), it’s time for some dynamic stretches.
These are important because the muscles are moving, blood is flowing, and your CNS (central nervous system) gets a little ‘primed’.
Now, the best dynamic stretches for your hips are going to be leg swings, which are as simple as they sound.
Standing with your feet shoulder-width apart, take your left leg, and swing it out to your left (9 o clock), using your hip muscles to gather the momentum. Then bring your leg back down (if you swing it across to the other side you’ll also warm up your adductors, or groin).
Repeat ten times, and then do the same for your right leg.
Again, you want to be doing both static and dynamic stretches every morning, ideally before you do anything or move anywhere. Make sure they’re done extensively before each workout, and your inury risk goes way, WAY down.
The best program for Men Over 40 is the James Bond program, which could be re-named as the Anti-Dad-Bod program. Combine your pre-workout stretching routine with the time-efficient workouts in the Bond program, and it’s a matter of time until you’re 15% body fat, and looking better than all other guys your age.
Finally if you’re 100% serious and want one-to-one coaching, check out my coaching options here. Tailored meal plans, tailored training programs and coaching calls are all available.