Stretching has not only been proven to aid sexual performance (through improved flexibility, stamina, and strength) but also to increase the quality of sperm, boost fertility, and enhance sexual activity and desire while reducing stress and anxiety.
In a 2021 study researching male sexual functioning, the study showed participants’ scores significantly improved after a 12-week stretching course. Functions included desire, intercourse satisfaction, performance, confidence, partner synchronization, erection, ejaculatory control, and orgasm; who would have thought a little regular stretching and breathing would be so good for our sexual health?
Here are a few stretches and how to do them to keep you and your partner happy in the bedroom.
1. Hip Hinge Stretch
The hip hinge engages the muscles in and around your glutes, hamstrings, quads, lower back, hip adductors, and core. To help hold yourself in a “favorable position” without your back or legs giving out, experts recommend the hinge. This position is crucial for exercises that require a strong, stable base.
The hip hinge allows your back and core muscles to work together and improve your overall strength, opens up a wider and more natural range of motion, and improves your posture and lowers your risk for back pain.
How to Do a Hip Hinge
1. To practice hinging at the hips from a standing position:
2. Stand with your feet shoulder-width apart.
3. Shift your weight to your heels. With your chest open, back flat, and knees slightly bent, push your hips back as you hinge your torso forward. The motion should take place at your hip joint. (Imagine you’re going from a standing position to sitting in a low chair that’s far behind you.)
4. Once your torso is approximately at a 45-degree angle, pause.
5. Reverse the movement by squeezing your glutes and pushing your hips forward and up to return to the standing position.
For an extra challenge, add resistance or try single-leg variations. Maintaining form is crucial for performing this exercise safely, though, so it’s always better to start small and build up your flexibility. Keep in mind that you can perform this same motion on the bike or while lying on the ground with your knees bent.
You’ll know you’re using these muscles properly—and are doing a hip hinge correctly—when your core is activated and your posterior chain (a group of muscles in the back of your body) is engaged. You shouldn’t feel any strain in your back; if you do, this might be a sign that you’re not properly tapping into your core.
2. Bridge pose
This gentle stretch is a great sex exercise to strengthen the lower back, glutes and pelvic region. It can also help to stretch out your chest and spine. “These areas are significant when it comes to thrusting motions and maintaining stability in various positions,” says Borgmeyer. “Strengthening them can lead to improved performance and endurance.”
To get into this position, Borgmeyer says to lie down on your back with your knees bent on the floor, hip-width apart. Place your arms alongside your body and turn your arms so that your palms are facing down. Press your feet into the floor and slowly lift your hips toward the ceiling. Make sure to keep your shoulder blades in contact with the floor. “Keep your thighs and feet parallel. You can place a yoga block between the knees to facilitate this and maintain your alignment,” suggests Borgmeyer. Keep your knees over your ankles.
For an extra stretch, interlace your hands underneath your back and extend through your arms to help lift your chest. Hold this position for 5 to 10 breaths.
3. Upward Facing Dog
With just your hands and the tops of your feet in contact with the ground, the thigh muscles, belly, and core are all engaged, strengthening vital areas of your body used during missionary position sex.
How to do Upward Facing Dog
1. Lie face down on your yoga mat, with legs extended behind you and your feet—tops down—a few inches apart.
2. Place your hands by your body, next to your ribs, with your elbows tucked neatly close to the ribcage, and your head, neck, and back in a straight line.
3. As you inhale, press your hands to the floor, straightening your arms to lift the torso straight up and the legs a few inches from the floor.
4. Continue to breathe and press firmly on the floor while engaging the leg muscles.
How it improves sexual performance
It stretches the chest and spine, strengthens the wrists, arms, and shoulders, and aids upper body strength. It also strengthens and stretches your abdominal muscles and improves circulation around the pelvic floor and genitals. It’s a great option to counter the slouch of sitting at a desk throughout the working day.
4. Happy Baby pose
Have you ever seen a baby roll onto his back, grab both of his feet and giggle as he rocks side to side? You came into this world doing this pose, but unless you’re into yoga, it’s probably been a while since you’ve experimented with it.
As we age, we forget to have fun, roll around and let our bodies feel good. This is a very relaxing posture that opens the hips, glutes, low back, and can allow for deep vaginal and anal penetration. It can also help make missionary more interesting. If you’re up for it, add this move in with your partner in the bedroom.
How to do the Happy Baby
To perform Happy Baby, lie on your back and bend your knees towards your armpits. Slowly grab onto your shin bones, and if you feel comfortable enough, reach for the outside of your feet (you can start with your shins and gradually work your way down as you become more flexible). Flex your feet and push your heels upward. For a quick mood booster, rock side to side and don’t forget to smile!
5. Hamstring stretch
“Tight hamstrings are associated with low back pain, and low back pain is a common preventer of bedroom activities,” says McAllister. Thus, you want to keep them nice and limber. You can do this sex exercise sitting or standing.
How to do a Proper Hamstring Stretch
For a standing hamstring stretch, lean over and reach for your toes. “If you need to bend your knees slightly, go for it,” says McAllister. Be careful not to push yourself too hard and overdo the stretch, so if you can’t reach your toes, that’s perfectly OK. “Muscles relax when given the opportunity to, but they tighten up if pushed too hard too abruptly,” says McAllister. You can also perform this stretch while sitting. “Check in with your hamstrings and stretch them daily, holding for 15-30 seconds and repeating 2-4 times,” McAllister adds.
