I just like the way you explain and show. Unlike others you do not use clickbating titles and you do not boost how you got this and that in seven days or whatever way to short period of time to have a sustain result. I appreciate how you care for safety and emphasize the the element of time. That s encouraging and no frustration will come up. Thank you
After years being told I wasn’t able to do a forward fold and touch my toes because I had tight hamstrings, a yoga teacher suggested I incorporate a stretch that focuses on the lower, outside portion of my back. I stretch both sides and immediately get inches closer to my toes. My hamstrings were being sufficiently stretched all this time. My lower back was not.
I don’t know if there is a technical name for the stretch. If you know, please share it. I start in a forward fold very gently. When I am stretching the left side (I think it is where my obliques wrap to my back), I lock my right shoulders location and pivot clockwise from the right shoulder so my left shoulder nearly goes in front of the right shoulder in a twisting motion. As I move into the position I can feel tightness and I slowly move through where I am comfortable and hold. I do the opposite to stretch the right side. I often play around with reaching the arm on the stretching side out until in different directions until I feel I have gotten the entire area loosened up a bit. I now do it 3-4 times throughout a day just to stay looser. It was odd to me that none of the other twists in yoga where really targeting that spot when my body was in them. Very grateful for the yoga teacher who gave me this 30 seconds of wisdom after feeling like I had maxed out my flexibility in the first 10 years of my yoga practice.
I absolutely adore how you get straight to the point with valuable information and no affectation. Your video on hamstrings has already helped me. Thank you. I can already feel the improvements occur through relaxation during the 4-minute pose.
I'm freaking confused with all the flexibility guys online. Some tells you active stretching is superior to passive, others tells exact opposite. Some are telling me 2-5 minutes in a pose, others say 30seconds but for 6 - 12 reps. And all of you guys say it's based on science and add some research papers. I'm not a scientist, I don't know how to read that papers, all I wanna know is how to reach splits more efficiently. After one year of stretching at least 5 times a weak for one hour, I made good progress, but I'm still not at the ground and I start to get a little impatient....
When stretching, always start with a warmup/dynamic movement. Then you can move to static holds. Breathe in when rising up, and breathe out when going down/further into the stretch. When first starting out or if you've taken a few days off lower movement/hold times are best. As you progress, you may gradually increase. Also be sure to bend at the hips, instead of with your back. A rest day is also important, so be sure to include one every so often. Hope this is helpful!
Usually the sample sizes in these studies are so small they're not statistically significant. So I suspect there's confirmation bias - you hunt until you find the research that supports your pre-exisiting opinions. Active stretching is geared toward pre-athletic activities. So probably not what you're after.
Your videos are excellent Lucas. A real lesson in clarity and great video production. The content for yoga and health is a bonus. I really enjoy both the very useful content and the quality of production. A rare thing. Well done!
I've also heard of glute amnesia where your glute muscles go to sleep and leave all the work to the hamstrings which become over worked and tight. Great video.
I (40 years old) am currently in the seventh month of my rehabilitation after cruciate ligament and meniscus surgery. I sustained the injury playing soccer, which I have been playing in a club for over 30 years. In my search for useful, relaxing, complementary stretching exercises, I came across your video. What can I say? I did this exercise yesterday and today for three minutes each. The result is sensational: I haven't been able to touch the floor with my hands/fingertips with my legs straight/knees bent for about 15-20 years - until today! What a phenomenally wonderful feeling and sense of achievement! Thank you so much for your inspiration, guidance and work! Please keep up the good work! I'll be sure to drop by again soon! All the best to you and best wishes from Peine (Hanover/Braunschweig area in Germany)!
Science of stretching is good, I have it. I’d call it stretching that is intense as strength training. Make sure to start out using the modifications instead of jumping right into the full stretches. Most of us should focus at least as much on flexibility as strength training, if not even more. Work your weakness, especially most men who functionally need more flexibility, but they’re spending all their time on strength training at the gym instead.
Wow! What a professional & creatively produced channel. Most definitely an unexpected birthday present this 12th day of June that I'll share with others.
This is EXACTLY the info I was looking for. So many nonsense videos on RUclips that don’t explain this at all. Thank you! I’ll be incorporating this as my hamstrings are as flexible as a steel rod.
Excellent video Lucas! Specially when you pulled your muscle out to explain something about it. This was so unexpected yet really caught my attention! Well done!
First video of yours I've seen. Love the simple yet scientific approach to stretching. Now I know why, ever since high school, stretching never seemed to work for me. 10min video fundamentally changed how I view/approach stretching. Thank you
I heard you mention that hamstring tightness is partially in your head, so I stood up, relaxed and told myself exactly that, and reached down and touched my toes extremely easily. No lie. It was the weirdest thing.
I love your content Lucas, it's wall made, very concise, and well explained, while being relaxing and follow along. Can't do much better ! There is although the fact that *no single* mobility educator on RUclips or elsewhere says the same thing about stretching poses duration, or even relative importance of active vs passive mobility training. I appreciate the precisions you make here but still. I decided to go to research paper directly to make my own views, and they kind of contradict themselves too on optimal duration. Isn't then it a wrong statement you make about science of stretching being clear and resolved toward 2-5mn duration ? I tried to download your PDF to find studies reference but couldn't find any. Don't get me wrong, I'm not against your approach, I even found great benefices trying your way, and incorporated it in my mobility practice. But stating such clarity on what is best might be deceptive if it's not. I wouldn't stop appreciating your content with a more nuanced approach, clearly outlining what's scientifically validated vs what are you beliefs on the topics (which I'm happy to consider!). Cheers mate
Perfect aula , você tem uma ótima didatica pra explicar as coisas parabéns o vídeos não é cansativo ! Até eu que não vejo vídeos sobre o assunto entedi entedi .. Nosso corpo é uma máquina Parabéns
The “too fast or too stretched” alarm might help to explain the phenomenon of sprinters vs distance runners in terms of flexibility. Distance runners don’t generate as much force per stride, as they train for endurance, so their muscles are not contracting as quickly. A sprinter does just the opposite: fast strides and more power for shorter bursts. I will be incorporating these flexibility concepts into my routine to see if I can get quicker, more powerful function by increasing flexibility. Thanks for the awesome insight into alternative training.
Thanks for all your Videos - especially the hamstring Videos. I've been doing daily stretches for several weeks now before going to bed and slowly see some improvement. It's still a long way to go before I can do a proper forward fold but I try to keep myself motivated and keep going 🎉
I had trouble remembering which is medial and lateral rotation forever, but for anybody that was ever into the music of Tool, I just had a light go on in my head: In Lateralus, towards the end and the dramatic peak of the song, Keenan repeatedly belts out "Spiral out!", as in "outward rotation"
Hi Lucas! Is it possible to practice this hamstring stretch every day? or is it better to do it every other day to recover? I'm a beginner! Thanks for your clips!
A newbie to your RUclips channel. Done some yoga off and on for years, but from watching your videos and especially listening to your explanations has been so wonderful. Thank you for sharing your knowledge and insights to help others.
Passive is quick, but effective for only a very short time and does very little to affect actual change in range of motion. Standing up from the stretching position will do more.
Aight to late to check this out tonight, but I started in November being about 10in away from touch my toes, and am down to 6in way now… but I think with this video, and the rest you got, I just might be able to make it by the end of the year (which was one of my chief New Year’s resolutions) so all this to say, thanks man for making this video!!
Please tell me what went wrong: I did an experiment related to your video a few years back. I had tried for pretty much two decades to be able to comfortably touch my toes or sit upright with outstretched legs. I just didn't get any improvement, until I realised one thing: even if I stretch every day for 5min, I spend like 16h in a sitting position (including my habit of sleeping with my legs angled). Thus, I tried an experiment: whenever I had the opportunity at home to sit, I put my feet on a height adjustable seat and gradually increased its height. It took me only a few days to become flexible after all those years! However, a few days later, I walked and stepped on a minor bump and suddenly I had a really bad back pain with apparently my psoas muscle cramping for days! Thereafter, I would fall back as soon as I tried to sit on the floor. This frustrated me and I did the same BS again and it took me only a few days to become flexible again, but also a few days until I sneezed and had the same massive pain again!
It seems like the quick gains in flexibility may have overstressed your psoas and back muscles. Rapid changes without enough time for your body to adjust, especially without strengthening your core, can lead to strain and pain. A consistent, more balanced approach-stretching gently while also focusing on core strength-might help prevent future issues. You could try the 21-Day Happy Back Challenge? www.yogabody.com/happy-back/
The clearest simplest instructions I've seen, spoken well and straight to the point. No like and subscribe shouts and the sock game is the strongest out there 😎
Great key to beating the myotonic reflex Remember muscles come in pairs So flex the opposite muscle of the muscle you want to stretch Ex: want a looser back? Flex your chest as you stretch and release your back
Well said. Great video quality too... I recently learned a trick to temporarily increase hamstring flexibility. You place both fists between your knees and squeeze them as hard as you can for about 5 seconds. I use this at the beginning of my stretches to help loosen up. Can you explain the science behind that??
Does streching (Sarcomerogenesis) let my muscles look thinner from the outside and "cancels" out the muscle growth (hypertrophy) when I do resistance training? Thank you for the great Video!
Stretching itself (sarcomerogenesis) won't make you look thinner or hinder muscle growth. In fact, improved flexibility can actually help you perform better in your workouts and potentially lead to better results. - YOGABODY Team
Can you please provide references as to where in the “literature” you have found that it is “very clear that if your goal is to increase ROM the most effective way is passively” ? A 2023 meta-analysis (which screened 14.851 papers) shows completely contradictory results to what you’re claiming here (alizadeh, S., Daneshjoo, A., Zahiri, A. et al.)
As far as Iam interested as well in a study that supports his statement - your cited meta-analysis (DOI: 10.1007/s40279-022-01804-x ) dont claim what you said. This study included 55 papers (these 14.851 papers were screened, but had no impact on this analysis, because they were duplicates or had different criterias like post-injury stretching) and found no difference between range of motion benefits from resistance-training vs stretching. "Completely contradictory results" is a bit misleading, in my opinion.
@@geronimodurat1874well, If there is no difference between range of motion benefits from resistance-training vs stretching, then clearly passive stretching isn't the most effective way of gaining range of motion.
ok I have the worst case of this after back surgery. I can hardly sit up straight with my legs out in front of me, I am lost comfortable leaning back a bit on my hands. I think it is tight lower back and tight hamstrings. However I will try this exercise every day and see if it improves. I just started today. Day 1.
Next year I will be 50 years. I work with machines and sometimes in very strange positions. Once I was in pain while being crammed into a tight space but after a week I was more flexible and pain was gone. So, yoga is probably a good thing.
Thanks for sharing your experience! Yoga is great, especially if you practice it often. Practice as much as you can so you'll never lose mobility. - YOGABODY Team
So question? For the last 8 months or so I’ve had this feeling in the back of my leg right under my left glute of like a pinched or a muscle pull. I can’t fully extend my left leg without pain. It even sends pain down my left leg when I sneeze. The reason i ask is because with my right leg it’s completely fine along with any other stretches I do. Its just the muscle under my left glute.
We'd recommend checking with your doctor or PT to diagnose the issue. They can help diagnose the issue and recommend the best course of treatment. - YOGABODY Team
Hello Lukas, thank you for your video - new sub 😊 I had a compression fracture of my spine due to osteoporosis last year in October which has completely healed since then. I am under medication for my osteoporosis as well. Request you for some exercises which would help in strengthening my back muscles. Thanks again.
Glad you found the video helpful! For strengthening back muscles after a compression fracture, consider consulting a PT for personalized exercises. - YOGABODY Team
Interestingly, as a hypermobile person, i find this information super helpful: i have bendy tendons that enable me to flex, but moving inappropriately, without considering the muscle groups involved, doesn't actually address the muscle tightness im looking to work on. Just coz i can touch my toes, doesn't mean im bending safely, or have 'loose' hamstrings, unfortunately 😩😩😩
Potentially dumb question; Im not flexible in this regard… and I found small gain from doing my exercise. Impressive! But, I run regularly, played tennis today, go snowboarding, am fit enough to do those feel activities…. Do I really need this kind of flexibility ? How harmful is it not to be able to touch toes? Any insight on the benefits be good to know
Would you say that, doing stretching actively would be a good or even, preferred method for people that dance or do something such as, bjj so that when doing the sport they have the strength to do so, and do it effortlessly? Just a question btw, love your videos 🙌
Active stretching is fantastic for dancers and BJJ practitioners alike. It enhances flexibility, strength, and mobility, making movements more fluid and reducing the risk of injury. Thanks for the support! - YOGABODY Team
I have bulged s1 l5 my hamstring on that side is always tight. I read I should not try to perform certain hamstring stretches. What are some I can safely perform?
Tried it a few times, no instant results. Not sure if I should stick with it, I would have liked to see a little bit of newbie gains. I'm trying a few of the toe touch videos, none of them have done a thing.
Numbness in your calves could indicate nerve compression or circulatory issues. It’s best to adjust your position and consult a healthcare provider if it persists. -YOGABODY Team
A question about the wet noodle: Should I lift my hips as high as possible until I start to feel tension in my hamstrings, aiming to avoid any tension in the hamstring?
Aim for a flat back during the wet noodle stretch. You'll feel tension eventually, but don't push into pain. Listen to your body and focus on lengthening the hamstrings with a straight spine. - YOGABODY Team
Whenever I perform active or passive stretching exercises, I feel a pull type pain on lateral aspect of my knees, slightly below the knees. I have been perform calf muscle stretches as well so I can tell this is different. I don't have deformity, my therapists says you need to continue to stretch but I am experiencing the limiting stretch/pain in a totally different position. Can you tell what might be the problem here?
Go for the Science of Stretching Program, Jeetin! What's great is not only will it help your hamstrings, you'll also improve your flexibility and mobility. - YOGABODY Team
Does this work with high chronic constant muscles pain and so a lot stiffer and no range of motion anymore.. ?cause I will have a lot of pain in arms and back en chest as well in this position.
Every body is different and some improvements can be felt at Day 1 and some can take a while. Best to continue practicing, we'll never know if there's already small gradual improvements happening. - YOGABODY Team
Thank you for this video and love your energy :) ... can I ask your perspective... with the 3-5 minute stretch... Iv been testing cycling with 15 minutes... pushing a deeper stretch then lightening of but not full rest then back into it Would that be effective in the long term? Or do you suggest 3-5 minutes of total rest and then another 3-5 minutes? Or eg would a 20-minute 60-70% hold and breath into it be effective? Iv good discipline so looking to test all options :)
Thanks for the kind words! Cycling in and out of a deeper stretch can be effective, but long, sustained holds (like 60-70% for 20 minutes) can also work if you're disciplined. Both approaches have benefits-just be mindful of not overdoing it, and listen to your body. - YOGABODY Team
@@YOGABODY.Official thank you, yes the longer duration seems to be better for me at the moment with mini cycles of intencity during the 20 minutes ranging from 40-80% for 30 second holds... there has probably been muscle amnesia so the longer time is reconnecting the circuits of the mind and body :)
Tingling and numbness in your feet during a hamstring stretch could indicate nerve involvement or improper form. Ensure you’re not over-stretching or putting undue pressure on the nerves. If the sensation persists, consult a healthcare professional for advice. - YOGABODY Team
I just like the way you explain and show. Unlike others you do not use clickbating titles and you do not boost how you got this and that in seven days or whatever way to short period of time to have a sustain result. I appreciate how you care for safety and emphasize the the element of time. That s encouraging and no frustration will come up. Thank you
After years being told I wasn’t able to do a forward fold and touch my toes because I had tight hamstrings, a yoga teacher suggested I incorporate a stretch that focuses on the lower, outside portion of my back. I stretch both sides and immediately get inches closer to my toes. My hamstrings were being sufficiently stretched all this time. My lower back was not.
What stretch did u do if it's okay sharing?
Where those stretches for the QL (quadratus lumborum)?
I don’t know if there is a technical name for the stretch. If you know, please share it. I start in a forward fold very gently. When I am stretching the left side (I think it is where my obliques wrap to my back), I lock my right shoulders location and pivot clockwise from the right shoulder so my left shoulder nearly goes in front of the right shoulder in a twisting motion. As I move into the position I can feel tightness and I slowly move through where I am comfortable and hold. I do the opposite to stretch the right side. I often play around with reaching the arm on the stretching side out until in different directions until I feel I have gotten the entire area loosened up a bit. I now do it 3-4 times throughout a day just to stay looser. It was odd to me that none of the other twists in yoga where really targeting that spot when my body was in them. Very grateful for the yoga teacher who gave me this 30 seconds of wisdom after feeling like I had maxed out my flexibility in the first 10 years of my yoga practice.
@rachel Great description, gonna try it today. Thanks :)
Seems like latissimus dorsi
can we all appreciate that he ripped out his hamstring just to teach us how it works
Very few videos explain the science behind everything they do, hope you keep up the noble work! Very informative and helpful, i am grateful
Glad it helped, Hiteshkumar!
- YOGABODY Team
I absolutely adore how you get straight to the point with valuable information and no affectation. Your video on hamstrings has already helped me. Thank you. I can already feel the improvements occur through relaxation during the 4-minute pose.
Thank you for your kind words!
- YOGABODY Team
I'm freaking confused with all the flexibility guys online. Some tells you active stretching is superior to passive, others tells exact opposite. Some are telling me 2-5 minutes in a pose, others say 30seconds but for 6 - 12 reps. And all of you guys say it's based on science and add some research papers. I'm not a scientist, I don't know how to read that papers, all I wanna know is how to reach splits more efficiently. After one year of stretching at least 5 times a weak for one hour, I made good progress, but I'm still not at the ground and I start to get a little impatient....
Try yoga, dude. It's grounded in science and has been working out for people for thousands of years
I tried stretching with a straight back, after a week i could almost touch the ground.
It really helped me, i suggest trying it out.
When stretching, always start with a warmup/dynamic movement. Then you can move to static holds. Breathe in when rising up, and breathe out when going down/further into the stretch. When first starting out or if you've taken a few days off lower movement/hold times are best. As you progress, you may gradually increase. Also be sure to bend at the hips, instead of with your back. A rest day is also important, so be sure to include one every so often. Hope this is helpful!
Usually the sample sizes in these studies are so small they're not statistically significant. So I suspect there's confirmation bias - you hunt until you find the research that supports your pre-exisiting opinions.
Active stretching is geared toward pre-athletic activities. So probably not what you're after.
Your videos are excellent Lucas. A real lesson in clarity and great video production. The content for yoga and health is a bonus. I really enjoy both the very useful content and the quality of production. A rare thing. Well done!
Glad you find the videos clear and valuable.
- YOGABODY Team
Hi
I've also heard of glute amnesia where your glute muscles go to sleep and leave all the work to the hamstrings which become over worked and tight. Great video.
Thanks a bunch for your appreciation @howarddavies782!
- YOGABODY Team
Brazil here!
The breathing technique works like a charm.
I can feel the relaxation during the last seconds of each round
So glad the breathing technique is working for you!
- YOGABODY Team
I (40 years old) am currently in the seventh month of my rehabilitation after cruciate ligament and meniscus surgery. I sustained the injury playing soccer, which I have been playing in a club for over 30 years. In my search for useful, relaxing, complementary stretching exercises, I came across your video. What can I say? I did this exercise yesterday and today for three minutes each. The result is sensational: I haven't been able to touch the floor with my hands/fingertips with my legs straight/knees bent for about 15-20 years - until today! What a phenomenally wonderful feeling and sense of achievement! Thank you so much for your inspiration, guidance and work! Please keep up the good work! I'll be sure to drop by again soon! All the best to you and best wishes from Peine (Hanover/Braunschweig area in Germany)!
Thanks for sharing your progress! We're so glad the exercises are helping. Keep up the great work, and best wishes for your recovery!
- YOGABODY Team
Science of stretching is good, I have it. I’d call it stretching that is intense as strength training. Make sure to start out using the modifications instead of jumping right into the full stretches. Most of us should focus at least as much on flexibility as strength training, if not even more. Work your weakness, especially most men who functionally need more flexibility, but they’re spending all their time on strength training at the gym instead.
What's the phase 2? What exercise do we do?
Wow! What a professional & creatively produced channel. Most definitely an unexpected birthday present this 12th day of June that I'll share with others.
Thanks for the support!
-YOGABODY Team
This is EXACTLY the info I was looking for. So many nonsense videos on RUclips that don’t explain this at all. Thank you! I’ll be incorporating this as my hamstrings are as flexible as a steel rod.
haha your hamstrings will be flexible like a rubber band in due time! Glad to have helped.
- YOGABODY Team
Excellent video Lucas!
Specially when you pulled your muscle out to explain something about it. This was so unexpected yet really caught my attention!
Well done!
Glad you liked the video, Marc!
- YOGABODY Team
Perfect material for where I'm at Lucas. Thank you!
Thanks a bunch for your appreciation @K-Fred!
- YOGABODY Team
First video of yours I've seen. Love the simple yet scientific approach to stretching. Now I know why, ever since high school, stretching never seemed to work for me. 10min video fundamentally changed how I view/approach stretching. Thank you
Glad you liked the video, Max!
- YOGABODY Team
I heard you mention that hamstring tightness is partially in your head, so I stood up, relaxed and told myself exactly that, and reached down and touched my toes extremely easily. No lie. It was the weirdest thing.
That's amazing! Sometimes it's all about the mindset.
- YOGABODY Team
I love your content Lucas, it's wall made, very concise, and well explained, while being relaxing and follow along. Can't do much better !
There is although the fact that *no single* mobility educator on RUclips or elsewhere says the same thing about stretching poses duration, or even relative importance of active vs passive mobility training. I appreciate the precisions you make here but still.
I decided to go to research paper directly to make my own views, and they kind of contradict themselves too on optimal duration. Isn't then it a wrong statement you make about science of stretching being clear and resolved toward 2-5mn duration ? I tried to download your PDF to find studies reference but couldn't find any.
Don't get me wrong, I'm not against your approach, I even found great benefices trying your way, and incorporated it in my mobility practice. But stating such clarity on what is best might be deceptive if it's not. I wouldn't stop appreciating your content with a more nuanced approach, clearly outlining what's scientifically validated vs what are you beliefs on the topics (which I'm happy to consider!). Cheers mate
So simple, yet there are many ways to learn. Great video, one of the best I've seen here. Thanks.
Glad you enjoyed the video and found it helpful.
- YOGABODY Team
You are the most educated yoga teacher i know like im amazed
Thank you very much!
The way you explain Anatomy is very easy to understand. I’m a new pilates teacher. thank you for sharing your knowledge ❤
We’re glad you found the explanation clear and helpful! Best of luck with your Pilates teaching.
-YOGABODY Team
Perfect aula , você tem uma ótima didatica pra explicar as coisas parabéns o vídeos não é cansativo ! Até eu que não vejo vídeos sobre o assunto entedi entedi .. Nosso corpo é uma máquina Parabéns
I need to do a piraformis trigger release before a stretch. it has improved my ability to walk without the tight hamstrings.
The “too fast or too stretched” alarm might help to explain the phenomenon of sprinters vs distance runners in terms of flexibility. Distance runners don’t generate as much force per stride, as they train for endurance, so their muscles are not contracting as quickly. A sprinter does just the opposite: fast strides and more power for shorter bursts. I will be incorporating these flexibility concepts into my routine to see if I can get quicker, more powerful function by increasing flexibility. Thanks for the awesome insight into alternative training.
Flexibility plays a huge role in athletic performance. Glad you found the info useful!
- YOGABODY Team
Thanks for all your Videos - especially the hamstring Videos.
I've been doing daily stretches for several weeks now before going to bed and slowly see some improvement. It's still a long way to go before I can do a proper forward fold but I try to keep myself motivated and keep going 🎉
Keep up the great work and stay motivated!
- YOGABODY Team
I had trouble remembering which is medial and lateral rotation forever, but for anybody that was ever into the music of Tool, I just had a light go on in my head:
In Lateralus, towards the end and the dramatic peak of the song, Keenan repeatedly belts out "Spiral out!", as in "outward rotation"
Hi Lucas! Is it possible to practice this hamstring stretch every day? or is it better to do it every other day to recover? I'm a beginner! Thanks for your clips!
It can generally be practiced everyday. However, it's essential to listen to your body and avoid overstretching.
- YOGABODY Team
A newbie to your RUclips channel. Done some yoga off and on for years, but from watching your videos and especially listening to your explanations has been so wonderful. Thank you for sharing your knowledge and insights to help others.
Thanks for the support and glad you like our content, Cheryl!
-YOGABODY Team
Amazing vídeo! Greetings from Brazil! 🇧🇷
You’re such a good teacher! Very easy to understand
Glad you like the video, Anurag!
- YOGABODY Team
Passive is quick, but effective for only a very short time and does very little to affect actual change in range of motion. Standing up from the stretching position will do more.
I have never touched my foot standing up since I was in college but after the 3 minute thing I can almost touch them without significant pain
Aight to late to check this out tonight, but I started in November being about 10in away from touch my toes, and am down to 6in way now… but I think with this video, and the rest you got, I just might be able to make it by the end of the year (which was one of my chief New Year’s resolutions) so all this to say, thanks man for making this video!!
Keep up the great work, and you'll reach your goal in no time.
- YOGABODY Team
Progress?
I am definitely holding closer to 2 than 5 min; I am breathing but not like you are suggesting. I am going to try it!
Let us know how you go, Christian!
- YOGABODY Team
great information and as a recovering knee surgery person, my hamstrings are clearly the culprit... this is great info, suggestions. THANK YOU.
We're happy you like our video, Joseph!
- YOGABODY Team
This content is so good
Thank you for the compliment!
- YOGABODY Team
I stumbled on this on accident and I agree with everything. I heavily incoprate full body stretching and I'm a 6"4 235 lb man that can do the splits
We're happy you like our video, Bumi! Nice that you can also do splits.
- YOGABODY Team
very amazing traning methods for my improvement ever seen . thanks sir 😇
Glad you find the training methods helpful!
- YOGABODY Team
Very clear and concise thank you
Thanks a bunch for your appreciation @BillHeilmannfritz!
- YOGABODY Team
Please tell me what went wrong: I did an experiment related to your video a few years back. I had tried for pretty much two decades to be able to comfortably touch my toes or sit upright with outstretched legs. I just didn't get any improvement, until I realised one thing: even if I stretch every day for 5min, I spend like 16h in a sitting position (including my habit of sleeping with my legs angled). Thus, I tried an experiment: whenever I had the opportunity at home to sit, I put my feet on a height adjustable seat and gradually increased its height. It took me only a few days to become flexible after all those years!
However, a few days later, I walked and stepped on a minor bump and suddenly I had a really bad back pain with apparently my psoas muscle cramping for days!
Thereafter, I would fall back as soon as I tried to sit on the floor. This frustrated me and I did the same BS again and it took me only a few days to become flexible again, but also a few days until I sneezed and had the same massive pain again!
It seems like the quick gains in flexibility may have overstressed your psoas and back muscles. Rapid changes without enough time for your body to adjust, especially without strengthening your core, can lead to strain and pain. A consistent, more balanced approach-stretching gently while also focusing on core strength-might help prevent future issues.
You could try the 21-Day Happy Back Challenge? www.yogabody.com/happy-back/
I think u did a better job than my biology teacher in school
Wow, that means a lot. Thanks for letting us know!
- YOGABODY Team
After 2 year High I got right exercise thank you so much
Sounds great!
-YOGABODY Team
Awesome Video. New Fan. I will be tuning in periodically. Thank you.
Thanks for subscribing! Glad you enjoyed it.
- YOGABODY Team
Thank you very much for this video. You've got yourself a new subscriber & I will begin implementing these lessons immediately.
Welcome aboard! So glad to have you with us.
- YOGABODY Team
excellent video and great production
Glad you like the video, Mounir!
- YOGABODY Team
Your videos are so informative and helpful thank you
Glad you liked the video, Beverley!
-YOGABODY Team
This is pure gold
So glad you think so!
- YOGABODY Team
Thank you !! Great way to explain and demonstrate 👍🏼
Glad you liked the video, Ghada!
-YOGABODY Team
It's great that so many people found value here. Conversely I found it massively over explained the process and used overly complicated terminology.
Thanks for the feedback! We'll try to find a balance for future videos.
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amazing video! 🤩 very detailed explanation with visuals and actionable practice!! really appreciate your sharing❤
Glad you like the video!
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very good explanations, thanks
We're happy you liked our video, Lucien!
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Perhaps I missed it, but how many sets of these should one do per session and how many times a week?
5:47 is where excercise starts
This was really well done. Thank you.
Glad you enjoyed it.
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Tbh very well explained and very informational. I needed this and you deserve a sub. Thank you.
Glad it helped!
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My guy is teaching me Pranayam breathing exercises. I guess I shouldn't have stopped doing it after my school days
Keep up the practice!
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The clearest simplest instructions I've seen, spoken well and straight to the point. No like and subscribe shouts and the sock game is the strongest out there 😎
Glad you liked the video!
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Thank you. Am glad I found this channel.
Glad it helped, Pat!
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Great key to beating the myotonic reflex
Remember muscles come in pairs
So flex the opposite muscle of the muscle you want to stretch
Ex: want a looser back?
Flex your chest as you stretch and release your back
Well said. Great video quality too... I recently learned a trick to temporarily increase hamstring flexibility. You place both fists between your knees and squeeze them as hard as you can for about 5 seconds. I use this at the beginning of my stretches to help loosen up. Can you explain the science behind that??
It likely helps activate muscles and increase blood flow but we recommend doing it with caution.
- YOGABODY Team
Does streching (Sarcomerogenesis) let my muscles look thinner from the outside and "cancels" out the muscle growth (hypertrophy) when I do resistance training?
Thank you for the great Video!
Stretching itself (sarcomerogenesis) won't make you look thinner or hinder muscle growth. In fact, improved flexibility can actually help you perform better in your workouts and potentially lead to better results.
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❤ Great video
@williamgorguy9338 - Thanks so much for your support!
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Great video. Do you do any seminars in the U.S.?
Thanks! If you sign up for our newsletters, you can get notifications on when we host masterclasses online www.yogabody.com/calendar/
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I wish I had this video filled with wisdom years ago
Great information,thank you
Glad it helped, Tina!
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Great thanks
You're most welcome @alphatv7325!
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Can you please provide references as to where in the “literature” you have found that it is “very clear that if your goal is to increase ROM the most effective way is passively” ?
A 2023 meta-analysis (which screened 14.851 papers) shows completely contradictory results to what you’re claiming here (alizadeh, S., Daneshjoo, A., Zahiri, A. et al.)
As far as Iam interested as well in a study that supports his statement - your cited meta-analysis (DOI: 10.1007/s40279-022-01804-x ) dont claim what you said. This study included 55 papers (these 14.851 papers were screened, but had no impact on this analysis, because they were duplicates or had different criterias like post-injury stretching) and found no difference between range of motion benefits from resistance-training vs stretching. "Completely contradictory results" is a bit misleading, in my opinion.
@@geronimodurat1874well, If there is no difference between range of motion benefits from resistance-training vs stretching, then clearly passive stretching isn't the most effective way of gaining range of motion.
I want the stretches to strengthen my back muscles please
You'll need to do back-strengthening exercises...
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ok I have the worst case of this after back surgery. I can hardly sit up straight with my legs out in front of me, I am lost comfortable leaning back a bit on my hands. I think it is tight lower back and tight hamstrings. However I will try this exercise every day and see if it improves. I just started today. Day 1.
Starting is the first step! Keep at it, and hopefully you'll see improvement soon.
- YOGABODY Team
Next year I will be 50 years. I work with machines and sometimes in very strange positions. Once I was in pain while being crammed into a tight space but after a week I was more flexible and pain was gone. So, yoga is probably a good thing.
Thanks for sharing your experience! Yoga is great, especially if you practice it often. Practice as much as you can so you'll never lose mobility.
- YOGABODY Team
Hello from Turkiye.
Lets start day 1
You've got this!
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How does the length of your arms play into touching your toes. I have a negative 3 ape index
Excellent!
Glad you liked the video!
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So question? For the last 8 months or so I’ve had this feeling in the back of my leg right under my left glute of like a pinched or a muscle pull. I can’t fully extend my left leg without pain. It even sends pain down my left leg when I sneeze. The reason i ask is because with my right leg it’s completely fine along with any other stretches I do. Its just the muscle under my left glute.
We'd recommend checking with your doctor or PT to diagnose the issue. They can help diagnose the issue and recommend the best course of treatment.
- YOGABODY Team
Hello Lukas, thank you for your video - new sub 😊
I had a compression fracture of my spine due to osteoporosis last year in October which has completely healed since then. I am under medication for my osteoporosis as well.
Request you for some exercises which would help in strengthening my back muscles.
Thanks again.
Glad you found the video helpful! For strengthening back muscles after a compression fracture, consider consulting a PT for personalized exercises.
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Thank you!
You're very welcome!
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Interestingly, as a hypermobile person, i find this information super helpful: i have bendy tendons that enable me to flex, but moving inappropriately, without considering the muscle groups involved, doesn't actually address the muscle tightness im looking to work on.
Just coz i can touch my toes, doesn't mean im bending safely, or have 'loose' hamstrings, unfortunately 😩😩😩
Glad it helped!
- YOGABODY Team
Potentially dumb question;
Im not flexible in this regard… and I found small gain from doing my exercise. Impressive!
But, I run regularly, played tennis today, go snowboarding, am fit enough to do those feel activities….
Do I really need this kind of flexibility ? How harmful is it not to be able to touch toes? Any insight on the benefits be good to know
Would you say that, doing stretching actively would be a good or even, preferred method for people that dance or do something such as, bjj so that when doing the sport they have the strength to do so, and do it effortlessly? Just a question btw, love your videos 🙌
Active stretching is fantastic for dancers and BJJ practitioners alike. It enhances flexibility, strength, and mobility, making movements more fluid and reducing the risk of injury. Thanks for the support!
- YOGABODY Team
I have bulged s1 l5 my hamstring on that side is always tight. I read I should not try to perform certain hamstring stretches. What are some I can safely perform?
Hi Chris. Best to consult with your doctor as we're not sure of your specific condition.
- YOGABODY Team
Thanks for the nice explanation!Is this stretch safe for someone over 55 ?
Yes, this is generally safe for all ages, but listen to your body.
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Tried it a few times, no instant results. Not sure if I should stick with it, I would have liked to see a little bit of newbie gains. I'm trying a few of the toe touch videos, none of them have done a thing.
Consistency is key! Keep at it, and you'll see progress over time.
- YOGABODY Team
I have a question, what does it mean when my calves starts numbing at the start of the second minute?
Numbness in your calves could indicate nerve compression or circulatory issues. It’s best to adjust your position and consult a healthcare provider if it persists.
-YOGABODY Team
Nice channel
Glad you like the video, Mauro!
-YOGABODY Team
A question about the wet noodle: Should I lift my hips as high as possible until I start to feel tension in my hamstrings, aiming to avoid any tension in the hamstring?
Aim for a flat back during the wet noodle stretch. You'll feel tension eventually, but don't push into pain. Listen to your body and focus on lengthening the hamstrings with a straight spine.
- YOGABODY Team
Nice video. Has your posture changed after this?
Thanks! Stretching can definitely make a difference in posture over time.
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You are so good at what you do, sir. I am a fan.
Thank you for the kind words!
- YOGABODY Team
Whenever I perform active or passive stretching exercises, I feel a pull type pain on lateral aspect of my knees, slightly below the knees. I have been perform calf muscle stretches as well so I can tell this is different. I don't have deformity, my therapists says you need to continue to stretch but I am experiencing the limiting stretch/pain in a totally different position. Can you tell what might be the problem here?
The pain might be due to muscle tension or positioning. Consider adjusting your routine and consulting a specialist.
-YOGABODY Team
which video should I buy on your website to improve my hamstring flexibility?
Go for the Science of Stretching Program, Jeetin! What's great is not only will it help your hamstrings, you'll also improve your flexibility and mobility.
- YOGABODY Team
Does this work with high chronic constant muscles pain and so a lot stiffer and no range of motion anymore.. ?cause I will have a lot of pain in arms and back en chest as well in this position.
Ok i like this guy im in
Thanks for the support!
-YOGABODY Team
very cool , best explanation buddy, tyou
Glad you like the video, Joe!
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Thanks champ .
Glad you liked the video, Sunny!
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do this once a day? how long should I feel the improvement? FYI, I am a marathoner.
Every body is different and some improvements can be felt at Day 1 and some can take a while. Best to continue practicing, we'll never know if there's already small gradual improvements happening.
- YOGABODY Team
This is so cool so informative 😍new sub here thank you so much for your hard work and the information you provide
Thank you for subscribing!
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I really need help.im in costruction bricklaying and im not enjoying my job because of this im 34 years old
nice shoes
Thank you for this video and love your energy :) ... can I ask your perspective... with the 3-5 minute stretch... Iv been testing cycling with 15 minutes... pushing a deeper stretch then lightening of but not full rest then back into it
Would that be effective in the long term? Or do you suggest 3-5 minutes of total rest and then another 3-5 minutes?
Or eg would a 20-minute 60-70% hold and breath into it be effective?
Iv good discipline so looking to test all options :)
Thanks for the kind words! Cycling in and out of a deeper stretch can be effective, but long, sustained holds (like 60-70% for 20 minutes) can also work if you're disciplined. Both approaches have benefits-just be mindful of not overdoing it, and listen to your body.
- YOGABODY Team
@@YOGABODY.Official thank you, yes the longer duration seems to be better for me at the moment with mini cycles of intencity during the 20 minutes ranging from 40-80% for 30 second holds... there has probably been muscle amnesia so the longer time is reconnecting the circuits of the mind and body :)
Is it normal for my feet to tingle and go numb while doing this exercise?
Tingling and numbness in your feet during a hamstring stretch could indicate nerve involvement or improper form. Ensure you’re not over-stretching or putting undue pressure on the nerves. If the sensation persists, consult a healthcare professional for advice.
- YOGABODY Team
Thank you