Men play a very important role in the waist, back, arms, and hands during daily exercise. If you want to maintain the mobility of these areas, it is best to do targeted exercises that help these areas.
Below is a simple flexibility exercise that helps improve the strength of the arms and lower back. It can be done on a bed or on the floor. For men who want to maintain "strength," it is best to take some time every evening to do it several times. The number of repetitions depends on individual physical condition.
Prone Stretch
Lie face down with the body as straight as possible, arms extended forward, and the head slightly lifted. Extend the arms as far forward as possible and the feet as far back as possible. Hold each stretch for 10 to 15 seconds and then relax slowly.
Cat Stretch
As the name suggests, this set of movements resembles a cat stretching. First, extend the arms forward with the palms touching the ground. Then, sit back with the body above the knees until the buttocks touch the heels, with the feet in a kneeling position and the knees touching the ground. Stretch the arms, shoulders, and back as much as possible. Hold the stretch for 10 to 15 seconds and then relax slowly. Repeat the entire movement.
Rounded Back Palm Press
The posture is similar to a regular palm press, but with the knees touching the ground. Support the ground with the arms slightly outside the shoulders, then perform a bending and straightening palm press movement. Keep the lower back slightly curved and hold each movement for 10 seconds. Repeat from the beginning, but remember to do it according to your own ability.
