There's no way around it: Mobility training is a must if you want to perform at your peak and stay injury-free for the long haul.

But if you're like most men, your mobility game probably ranges from weak to quite weak.

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That's why Men's Health Fitness Director BJ Gaddour put together 16 of the most important stretches for guys -- 8 upper-body moves and 8 lower-body moves. They'll forge fluid movement mechanics, boost gains, speed recovery and reduce your risk of pain.

Choose a handful to do pre or post workout, as fillers between strength sets.

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