Men Over 40 Can Use the Full

These simple stretches aren't as easy as others—but they can help you to keep essential joint functionality as you age.

Milo Bryant is a performance coach as well as an experienced journalist. He's also in his 50s—and his book Unstoppable After 40 gives you the roadmap to do more than merely remain active as you "mature." Milo trains hard and recovers even better so he can do what he wants, when he wants. Get ready to use his methods to become unstoppable. This isn't your dad's middle age.

THE HUMAN BODY is a complex, interconnected machine that moves efficiently if the range of motion of the joints remains high. Once you start aging, however, that 'if' becomes more of a factor. Simply because men over 40 are getting older—and more often than not are using those joints at their full capacity less and less—they're more at risk of losing movement proficiency.

Sometimes life gets in the way of proper focus on movement. But these Brettzel exercises are total-body stretches men over 40 can do a couple of times a week (2 sets, 4 15-second holds each side) to help you maintain good range of motion and stave off joint pinches and pains.

The Brettzel and Brettzel 2.0 were designed by physical therapist Gray Cook and certified athletic trainer Brett Jones. The movements incorporate the whole body but focus on the thoracic spine (mid to upper back) and the hips. The movements, however, are amazing in that each of you may feel tightness in different places. They can be used as barometers for your mobility as well as helping you maintain or increase your range of motion.

Fellas, if you maintain good mobility in your T-spine and your hips you give your body an opportunity to sprint, dance, garden, golf and play with your children and grandchildren for years to come.

● Use a yoga block or an appropriately folded towel under the knee to make sure the hips are stacked on top of each other. Put a towel under the head as well to support the neck.

● This is a mobility exercise not a race. Go slow with the movements.

● Breathing is very important with this. Take a breath before moving into the stretching portion. Then slowly exhale while you rotate.

● Make sure there is no hip pain before doing this exercise. Tightness is fine. Pain is not. Visit a physical therapist or some other movement specialist if you’re feeling hip pain.

These movements are amazing, but can also be a bit advanced. Don't jump into this if you haven't been doing other mobility work. They are simply stretches—but fellas, yoga has sent thousands upon thousands of folks to the PT because they thought "oh it's just stretching."

Ease your body into this. If you cannot do a standing toe touch, this exercise probably isn't for you—yet.

Milo Bryant, CSCS, is a California-based trainer and an award-winning journalist.

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