Ensure Focus on Flexibility — Three “Stretching Routine” Resources to Help

Advice for fitness after 40 usually highlights flexibility as a key component. Within OlderBeast philosophy, flexibility is one foundation of the “endurance, strength, flexibility and balance” goal set. (Come to think of it, those are good goals for long-term mental state, too. But that topic’s for a different day).

But as much as the flexibility goal is touted, there’s surprisingly little high-quality, standalone advice out there on stretching.

Here are three resources I think you’ll find useful, though. None is perfect. But together, they constitute a good start if you currently do little or no stretching. Or they can help you add to or refine things you already do.

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Advice for fitness after 40 usually highlights flexibility as a key component. Within OlderBeast philosophy, flexibility is one foundation of the “endurance, strength, flexibility and balance” goal set. (Come to think of it, those are good goals for long-term mental state, too. But that topic’s for a different day).

As much as the flexibility goal is touted, though, there’s surprisingly little high-quality, standalone advice out there on stretching routines.

  • “High quality” means good/smart stretches are included AND explained clearly, with variations laid out to figure out what works best for you.
  • “Standalone” means flexibility advice is independent of larger workout programs, many of which you need to pay for.

USEFUL RESOURCES ON FLEXIBILITY / STRETCHING

Here are three resources I think you’ll find useful. None is perfect. But together, they constitute a good start if you currently do little or no stretching. Or they can help you add to or refine things you already do.

  1. Basic stretching routine from the Mayo Clinic. This organization is impressively versatile across different fitness/nutrition/health dimensions. And as a “dot-org,” you know they’re not driven by ulterior profit motives.
  2. Nice stretching routine from a small bodyweight-training site. The visuals here are really basic, but the routine suggested is solid. Again, take all things like this as sources of input, and figure out what feels effective for yourself, man.
  3. Program intended to make flexibility progress if you’ve plateaued with other approaches. These guys are selling a $95 flexibility course (I may try it). But the intro article itself is useful, and they have a free preview course you can try for a few days.

TAKE ACTION

I know, dude. Stretching is hard to be diligent about. Partly due to time constraints. If you only have so much time for a workout, you don’t want to cut the endurance or strength part of it short “just” to stretch. And partly because most of us are not very flexible, and so stretching is physically tough and highlights something we’re not “good” at.

But we gotta do it, brother. Progressive loss of flexibility will impact all other aspect of our physical lives (and maybe even mental ones, if it impacts our self image).

And the good news is, you can make meaningful progress on flexibility if you dedicate a short amount of time to it.

But the muscles aren’t going to “stretch themselves,” man — you need to make a choice to spend a few minutes on this each day!

“Come on the risin’ wind. We’re goin’ up around the bend.” (Creedence Clearwater Revival, Up Around the Bend — click to listen)

If you think this would be useful to others, please help spread the word about OlderBeast by sharing this post with the social media buttons below. THANKS, MAN.

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Flexibility & Alternative Fitness

Hey Man, Do Some F**king Yoga Already

Unscientific breakdown of reactions I get when I mention yoga to fitness-minded guys:

A. 10%* use yoga as a part of their fitness approach…and swear by it

B. 25% “did a class a while back” (usually with wife or girlfriend), but didn’t continue. Usually, I don’t hear “it wasn’t good” or “I consciously decided to not continue”…so non-engagement is driven by other things, I think

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Four Types of Guys Benefit From Yoga — You One of Them? (Yoga Challenge, Week 8)

It’s a privilege for OlderBeast to publish this guest post by Dean Pohlman, CEO & Founder of Man Flow Yoga. MFY is a great online resource for guys new to, or advancing in, yoga for fitness. I’ve been using it as part of my routine and I really like it. Thanks for your perspectives here, Dean! -Mark T.

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In my experience, there are four types of guys who benefit tremendously from trying yoga. Are you one of them?

Unfortunately, some guys who would benefit from yoga can’t get past the popular misconceptions that it’s for girls, too spiritual, or isn’t hard enough. But if you’re secure enough in your masculinity to give yoga a chance (yes, I’m calling you insecure if your excuse for not doing yoga is “no way, yoga is for women!”), then invest a few minutes to see if one of these “yoga types” described below sounds like you.

Whatever type you may be, the bottom line is that doing yoga at least twice a week will help you move better, feel better, and even look better. Read on to learn how!

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Six Signs of Unmet Fitness Needs at 45+ (Reasons For Yoga — Yoga Challenge Week 6)

I confess. I’m not always as proactive and purposeful as OlderBeast articles make me sound. When it comes to 45+ men’s fitness, I’ve often just learned from injury-driven needs that motivated experimentation, or by simply lucking into things.

When I started yoga at age 46, it wasn’t because I’d thoughtfully concluded “hey, I have some ‘need yoga’ signs.” I started just because yoga’s a weekly part of the P90X home fitness program. Luck. (Online yoga classes are actually a great place to start – more on that at the conclusion of this article).

I see in retrospect that, as my 40s progressed, my fitness needs were changing. I had many of the “Need Yoga” signs, but I didn’t recognize them. Now, with regular yoga as part of my fitness routine, I’ve turned a lot of these “Need” categories into fitness and wellness positives.

My goal with this list is to help you do a self-assessment, and possibly reach a yoga conclusion sooner than I did (or if not, then at least “better late than never.”)

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Something You Need for 2018: Your Next (or First) Yoga Mat

If you’ve been trying out yoga, you probably fall into one of two main camps when it comes to owning a yoga mat. (If you’re not aware of our Yoga Challenge and want to check that out for context, click on the “Yoga Challenge” link in the box to the left).

Maybe you ran out and bought one soon after your first class (the male stereotype is that we do love our gear, after all). Or, you might have figured you’ve got other stuff to worry about — like surviving challenging yoga practices — and using borrowed or rented mats seems fine for you.

In either case, if you’ve been stringing together some weeks of yoga and intend to continue in the new year, now’s a good time to think about a mat. Either your first one, or the one you wish you’d known to buy the first time around.

“What’s the big deal?” you might ask. What’s so great about the “right” mat? This is one of those things that’s best understood in the reverse. As in, what issues does the wrong mat bring? So let’s start off there — hopefully to motivate you, man. Then we’ll identify a number of mats that might have your name on them.

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