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The 5 Simple Floor Stretches Men Need to Master to Significantly Boost Their Bedroom Performance

By Anthony J. Yeung, C.S.C.S. Men's Journal

Updated July 14, 2026 12:33 PM

Guys, I'm about to give you a secret weapon for the bedroom. No, it's not a little blue pill. And no, it's not some vitality pack they sell at a corner store. It starts with the letter "S" as well, and it's completely free: Stretching.

You might think your flexibility has nothing to do with your sex life, but it does-a lot. Research shows that your physical fitness, which includes your overall flexibility, is strongly correlated to sexual function and erectile hardness.

What if you're stiff as a cinderblock or you can't bend over without loudly groaning?

First of all, say goodbye to your porn career. Second of all, poor flexibility is unfortunately associated with cardiovascular issues and the hardening of your arteries, which has a big link with your sexual function.

If that's not enough motivation to improve your body, remember that sex is a physical activity with countless positions. Some are pretty easy; others can be demanding as they require some flexibility, strength, and coordination.

That's where stretching comes in. Static stretches-the kind you hold for time-are the tried-and-true way to stop being tight and stiff.

"Stretching will actually increase some muscle strength in these lengthened states, allowing you to improve your range of motion and flexibility," says Matt Kasee, MS, CSCS, owner of Trilogy Fitness Systems in Cincinnati, Ohio. "They help condition our muscles to hold positions for a longer period of time."

How Improving Your Flexibility Boosts Your Performance in Bed

Now, let's be real: A lot of guys hate to stretch. (They would rather crush weights than stretch their hamstrings.) But you don't need to do the splits like Jean-Claude Van Damme for a good sex life. If you gain a healthy level of flexibility, it will mean more pleasure, more fun, and more connection with your partner.

"If we can get into more hip extension, flexion, and rotation without cramping or discomfort, we can perform better in the bedroom and explore more physically," says Kasee.

Best of all, flexibility will boost your sexual performance and your athletic performance as well. For example, more range of motion in your hips-and more strength in those end ranges-will help with everything from playing basketball to doing back squats.

We'll share five moves that are absolute gamechangers when it comes to boosting the mobility and flexibility throughout your entire body. (These ain't the old-fashioned stretches you did in high school PE class.) They'll help so much that you can add them to your warmup before you hit the weights, go for a run, or play sports.

Give it a try, and you'll be doing the Kama Sutra in no time.

How to Stretch Correctly

Here's a quick refresher on the right way to stretch to get the most benefit from these movements and to avoid injuring yourself.

First, as a rule, avoid stretching when your body is cold-muscles are they're far more pliable when they're warm. Kasee suggests doing some soft tissue work with a foam roller or a lacrosse ball to help relax the muscles, warm the body, and improve your range of motion. "This will help you get into deeper stretches and positions," he explains.

You can also do a light warmup, like taking a quick walk or doing some calisthenics, or alternatively, you can do these stretches after you finish a workout. By then, your muscles are fully warm and loose, and you can use these stretches to relax your muscles and kickstart your body's recovery.

Second, aim for the right amount of intensity when you stretch. "Feel the tension and actually have a little bit of discomfort to hold the positions." The keyword, of course, is "a little bit." (It shouldn't feel like you're getting punched in your muscles.)

Next, breathe. When you stretch, people tend to hold their breath and brace through tension and discomfort, but that makes it harder for your muscles to relax. Instead, breathe slowly and calmly and relax your face. (Scrunching your face is a clear sign you're still tensing your body.)

Finally, Kasee recommends you hold each stretch for at least 60 seconds. "As you hold the position, you should be able to get slightly deeper into the stretch," he adds.

Did I mention to breathe?

Five Stretches to Boost Your Sex Life

How to Do Tactical Frogs

Start on hands (or elbows) and knees on the ground with your hands (or elbows) below your shoulders and knees below your hips
Spread your knees as wide apart as possible with your toes pointing outward
From this position, gently push your hips backward while keeping your back neutral (avoid rounding or excessively arching your lower back)
Hold the stretch in your groin
To add an isometric challenge, lift your feet up and outward from the ground and hold that position for a few seconds

How to Do Shin Box Folds

Sit on the ground with your knees and hips at 90 degrees, each knee facing the same direction, not the opposite direction (i.e. front foot should be next to the trailing knee)
Keep your chest up and back flat, and then gently lean your torso over the forward shin to stretch your hips. Return to the starting position.
While keeping your torso as tall and still as possible, rotate your legs to face the other direction while keeping your knees bent at a 90-degree angle
Lean forward and stretch the other hip
Continue to rotate back and forth
To add another challenge, after you rotate to one side, immediately drive yourself up on your forward leg

How to Do Hip Flexor/Couch Stretch

Get on one knee with both knees at 90 degrees
Squeeze the glute on the side of your trailing leg
Shift your hips forward

To deepen this stretch and increase the range of motion, try two ways to make it harder (which you can also combine when you're ready):

Place your front foot on a small step to elevate it, which deepens the stretch on your hamstrings and hip flexors.
Elevate your back leg by resting the laces of your back foot on a chair or bench, which will increase the stretch on the quads and hip flexors of your trailing leg

How to Do Downward Dog

Start in a pushup position
Press through your hands and drive your hips high to the ceiling
Maintain the stretch through your arms and shoulders as well as in your hamstrings

How to Do Kneeling Lunge with Reach

Take a big lunge forward and drop your trailing knee to the ground
Shift your hips forward
Reach overhead with the arm on the same side of your trailing leg and tilt your torso away from that side

This story was originally published by Men's Journal on Jul 14, 2026, where it first appeared in the Fitness section. Add Men's Journal as a Preferred Source by clicking here.

This story was originally published July 14, 2026 at 11:19 AM.