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WE BROUGHT YOU SIX USELESS STRETCHES that up your risk of injury and waste your time. Now we’re bringing you the 10 best stretches for men, because why tell you what you shouldn’t do without telling you what you should?

We enlisted the help of 10 different fitness experts who gave their ultimate stetch for guys—plus, how, why, and when to do ’em.

These run the gamut from early-morning-I’m-still-in-bed stretches to pre-workout warmups, midday muscle relaxers to post-workout stiffness alleviators. With a stretch targeting every main muscle group, you can take your pick, or incorporate them all to drastically improve your flexibility, relieve commuting aches, and effectively loosen stubborn knots.

You’ve got nothing to lose, and a breadth of benefits to gain.

1. Half-Kneeling Hip Flexor Stretch

How to do it: Lower down onto your knees. Lift your left knee so it’s bent at a 90-degree angle and directly below your knee, planting your foot on the floor. Exhale and lean forward until you feel the stretch in your upper thigh and hip flexors. Your right knee and toes should be in contact with the floor throughout the entire stretch. Use your abdominal muscles to keep your back straight and your spine supported. Hold the stretch for 30 seconds. Come back to the starting position, and complete the stretch on your opposite side.
 
What it does: “By engaging your glutes, you can stretch your psoas muscles (hip flexors), which is hugely important for people who sit most of the time or have frequent back pain,” says Nick Rodocoy, P.T.

When to do it: It’s always best to do this stretch when your muscles are warm, like right after a workout, or when you get out of the shower.