This video has been UPDATED! Get 8 of the best stretches you should do every single day when you click right here: ruclips.net/video/KsYUVCZzheQ/видео.html Takes about 10 minutes to get through; I hope it helps you to accomplish your goals! Leave me your comments below and thanks so much for watching!
I'm a minor, too, and after drawing for 4 hours straight, my neck started hurting and I realized, "Hey maybe I should take care of my body more when drawing." So I'm learning some stretches to do after 30 minutes of drawing ^^
56 now and have never stretched properly and recently started paying far more attention to it. I find it far more daunting and painful than a severe heavy weight session. This simple video has shown how many mistakes I am making and whilst I can’t say I look forward to stretching this has given me a positive thought process in relation to it. Thank you!
That door stretch literally gave me more air, as soon as I got out of position I got a huge relief in the chest/shoulder areas. Thank you so much! I will continue to do these everyday
Yessss!!! It was life changing lol I work on computer all day and even laying flat on my back with my arms outwards pulls by my shoulders/pecks so bad and this stretch was perfect!
My tightest area / spot I need to work on the most is definitely my hip flexors! What about you? Let me know in a comment, and thanks so much for watching on Tone and Tighten!
I greatly appreciate your content. I am a 34 year old single Mom with scoliosis and degenerative disc disease and am trying to educate myself as much as possible in hopes of my conditions not worsening and needing surgery. Thank you and God bless you and your family.
For what it's worth, I know someone who has degenerative disc disease and strengthening his core helped him a lot. Also, I don't know if you deal with inflammation any but, I've been taking Tumeric supplements daily ( 2000 mg) and it's helped my knees a lot. It needs to be formulated for high absorption. Anyways, I wish you the best :-)
@@mlee9049 Thank you! That was very encouraging and I appreciate you sharing. I just started drinking tumeric tea daily. I have read that long term consumption of tumeric isn't good. I also started incorporating collagen peptides into my smoothies. I'm doing all I can. Wish you the best as well!
@@melissagoodrich5213 You are most welcome. I wasn't aware that long term use may not be good. I'll have to dig into that. I noticed soreness relief (inflammation) from my high dose fairly quickly. There is also a concentrated liquid version. I'm also going to check into collagen :-)
Sir i have coaching for 6 hours and my body was so stef because of your video my body is slightly becoming flexible thankyou 🙏🏻☺️❤️ sir love from India
You hit all the right problem areas. And I love the way you explain the why and how of your movements. There is an ease and flow in your presentation that shows experience too. Thank you so much for helping so many of us. Blessings.
I've been wanting to fix my posture and overall stretch and this video really helped me. The way you describe each stretch really made a difference. I definitely will do these everyday and even after one day I feel great. thanks man
I'm a young guy, but I have what feels like a permanent sore spot in my upper back, right on my spine. I played football in highschool and I never really took the stretches seriously. Now I'm paying the price for it. Right off the bat, the chin tucks hit that spot directly and it feels AMAZING, but only because of the effort you put in to give as much detail as possible, specifically for the techniques and proper form. Hard to believe such an easy movement can provide relief for something that's been causing me pain for years. Doing the other stretches really opened my eyes, it made me realize how tight my body really is and has pushed me to start treating my muscles properly. Thank you for this video, and the effort you put into it to give people the relief they need. Take care of your muscles people, it drastically improves the quality of exercise and daily life.
im 12 and have started to do these exercises because when we did P.E in school i realized how bad i am now physically and got me insecure. Spending those 2years just locked inside my bedroom on my phone coz of covid19 got my body already functioning like an 80yr old man 🥲so thanks for helping out people like me trying to get themselves in a better health condition❤ (sorry if bad english)
Excellent video. After 30 years of weight training , I turned to Yoga and after 25 years of Yoga , I see the difference in both. Now at 73 I f keep a balance in both. I can not stress enough to get involved in these things as soon as possible
Excellent for most people, providing they are not THAT lazy, who work in front of a screen, or spend far to much time of leisure surfing the net. Young people will suffer from these posture alteration much earlier than normal because many were born into the tech computer or tablet age.
Thank-you so much, Dr. "Tone and Tighten", for your videos! Would you please add outdoor stretches before a 3-5 mile uphill hike? I appreciate you for all your free RUclips exercise and strengthing/strectching instructions!🤩👍🏼🌟☀️
Guys, I had a spinal operation and other injuries and learned how to overcome these issues and even ended up completing triathlons. Having learned a lot over the years, I can tell this gentleman knows his job VERY well, especially when he mentions spondylolisthesis and slipped disc. Thanks!
This is a great little video for anyone, especially a senior to combat the issues he mentions. I’ve saved the video, jotted down the info, and will follow him! 👍👌👏
Videos on this channel are incredible. Simple and straightforward information without jargon is what people need. Thank you for allowing this "self-help" information to be free for the masses.
A few comments/questions regarding the 6 stretches. 1. In regard to the hamstring stretch, I was always taught to also stretch the quads to balance out the upper leg stretches. What are your thoughts on this? 2. For the hip flexor stretch, I’ve found that as a senior, it’s easier to do the stretch seated with one leg crossed over the opposite knee and lean forward. I feel like I get a good stretch and avoid kneeling to stretch the hips due to balance issues.
I did a couple of these stretches today during a break, and I feel sooo much better. Thank you so much. I am so greatful to anyone who tried to teach something on this portal. My situation I believe is due to a childhood injury mixed with bad posture, and doing the cobra reduced my pain by 90%. I could not continue to sit just before the break, and now I have been sitting very comfortably doing my work for over an hour. I love youtube, and intend to create my own content soon in an effort to help others in other domains. I do not know much about fitness, but can contribute in other domains. Thank you so much.
Excellent set of exercises especially for improving mobility and reducing pain as we become older and potentially more sedentary. Stay stretched and hydrated and never give in.
Love your videos! I am a fitness instructor who teaches a stretch class & because of professionals like you I have Incorporated many of these into my class. I stress posture in every single class. Thank you so much
That's awesome Phyl! Good for you for emphasizing the importance of these types of exercises and helping your clients with them! Thanks for sharing and commenting!
Tone and Tighten good morning. Can you provide hip flexor and IT band stretches for post knee replacement? I cannot kneel so the ones you demonstrated would not be possible for me, but those areas are very tight and affect my gait for sure. Thank you!
Thank you for this Strectch routine. I have back issues so your routines are easy to follow without leading to pain later. Do you have an excercise to reduce fluid behind the knees?
I just found you yesterday and boy am I happy. I have back pain and a replaced knee which makes it hard for me to be as active as I used to be. I need to tone and tighten my body and now that I have found you, I believe I can do this without all the drama. You make it seem achievable. Thank You!!!!
The best part of this is pointing out that we need to do the opposite position to what we normally do seated at our desks. Thanks for making these stretches achievable!
Sit on the floor with your legs straight out in front of you. Place your hands behind you on the floor next to your butt. Tense your right leg (especially the muscles/ligaments surrounding your knee) and hold for 5 seconds. Repeat a total of 5 times. Then do your left knee/leg. Now do both knees together. Breath in when you begin the tense and hold the breath for the duration of the tensing. The only way to 'strengthen' the knees is to strengthen the surrounding muscles as the knee does not have any muscles of it's own. This is one small part of Pawanmukta - an amazing yoga routine designed to strengthen and give flexibility to all the joints in the body.
This is what I was looking for, a good to-the-point physical therapist who really knows what he's talking about because he's a physical therapist! Subbed!
I am 48 and work construction. mostly demolition, very hard on my body. Finally I found someone who knows what they're talkin about. I tried all your stretches and they are great I try and do them every morning. thank you very much.
For at least a few months I have been dealing with a lot of pain in my right leg and knee. I am actually now limping. I don't know what is causing this or how to fix it. I have been to Chiro, massage therapy and just started with physiotherapy. Do you have any ideas on what the issue might be?
Thanks for these. When I was young, I played football (and stretching was a big part of training). I played basketball (same with stretching), and did karate (same). I’m in my 40’s with back problems. And just figure with my back problems, it tightened up everything. But just told my wife this morning that I need to make stretching a daily part of life. I drive a truck for a living, and so I don’t have a very active lifestyle. Need to keep things stretched out…and some of that tightness may go away (I’m hoping).
I just discovered your RUclips station and I watched this video. I love it because it is just what I needed. I think my whole body is inflexible and not well coordinated. I think this will really help. Thank you very much.
Personal notes ( ignore this comment ) 3:54 Chin tuck 6:04 Neck extension and upper back extension 7:35 Doorway stretch 8:51 Lower back stretch (cobra) 10:23 Double knee to chest (Pull knees to chest) 10:58 Tip Flex 12:28 Leg
Glad to have found your video. I am in my late 60's and have had a lot of problems with my hamstrings. I would like to stretch them, so that i can jog/short runs. Look forward to seeing more of your videos. Thank you,
Thank you for this excellent video! I have a tight psoas muscle which seems to be contributing to low back pain. I have been doing your hip flexor stretches for a short while now. Do you have any other stretches that would specifically target the psoas area?
Hi! I've watched quite a few of your videos in last few days, and they've all been very helpful. So, thanks for your efforts! I realized that stooping down while working at a desk causing upper back and neck muscles to go into spasm is a recurring theme because of downward gaze, and this made me realize that learning touch typing would help reduce the angle of this downward gaze as one wouldn't require to look down at the keyboard while typing. So, as such touch typing is not an 'exercise', but it will help minimize the bad posture to at least some degree. Likewise, working on an external monitor kept at eye level should help. I guess some of these themes would fall in the domain of ergonomics. If you find what I've pointed out sensible, including these points in one of your future videos might help your viewers further.
Do you have a link to full routines of this? I find it easier just to follow through a routine rather than trying to stop the video and set my own timer, etc. Thanks for your help in getting me to be more flexible.
Hello Jared. Your content is just great. One question regarding the cobra stretch. You stressing its function as an back stretch. Do you recommend this exercise when you have an flatback Syndrom including cyphotic lumbar spine to improve mobility in the extention and strech the abbs? Are there anything particular to recommend while doing it ? Thanks in Advance !
I'm not certain about mid back but his first hamstring stretch can be intensified by dorsiflexing your foot (bringing your toes up towards you as possible) which will turn your foot into an anchor and allow your pelvis to pull all of that tension through the hamstring attachments along your ishial tuberosity ( aka: sits bone or base of your pelvis). You can also place your foot on a higher surface to increase the tension level as well. Hope this helps ^.^
I've got pain in my lower back when I walk the lower legs seem to move but I'm struggling with the tight hips. Why do my legs feel stretched? I can't even walk normally. I'm ok when resting and sleeping. When I stand I wobble around a bit
Correct Vanessa! The one you're stretching is the one you're kneeling on and that's also the glute you should contract. Excellent question - thank you!
Jared thanks for sharing your knowledge. I've always struggled with flexibility and mobility my entire life. Your explanations are crystal clear and the exercises are superb. Your channel deserves more subscribers.
Thank you so much for your videos. I have pain in the upper shoulder and didn't know why. After watching your videos and doing the stretches, some of the pain was relieved.
Hmmm... I don't have anything for an elevated shoulder, but here are some of my favorite stretches: ruclips.net/video/1PdyCdtkcGk/видео.html and rotator cuff exercises: ruclips.net/video/s4wUKmr2xtA/видео.html Something in there might help. Thanks for commenting!
Paul Malone Oh my gosh! I’m so sorry! I had to have the same thing done and it did a number on my right scapula and side. Pain shoots down my shoulder, through my thoracic constantly, It’s extremely painful! I keep doing upper back stretches and strengthening, and a lot of fast walks. Very slowly getting a little better. The roller feels amazing to lay on! I really hope you feel better soon! I always feel like if I could just pop my neck the rest would feel better, unfortunately I worry if I popped it, it’d break again 😕
I dont know if this is relevant but when I see a PT/chiro the main issue is strengthening my core so the minor muscles have less locking and tightening over my back and neck. (Under 30, Chronic back issues and a whiplash 3 weeks ago). You might look into upper cross syndrome, amazon has a nice yoga video for prime members in prime video by lindsey samper that also mentions stretching muscles like pectoral minor.
This video has been UPDATED! Get 8 of the best stretches you should do every single day when you click right here: ruclips.net/video/KsYUVCZzheQ/видео.html Takes about 10 minutes to get through; I hope it helps you to accomplish your goals! Leave me your comments below and thanks so much for watching!
66666
Is it normal to feel extra sleepy right after stretching? Lol
@@Anonymous38572 0#
Do you have an exercise to relieve nerve pain on the toes/feet?
can I include two stretches with your name and site in my channel?
3:43 chin tuck
4:44 neck extension and upper back extension, with towel
7:35 doorway stretch
8:50 lower back stretch (cobra)
10:54 tall kneel hip flexor stretch
12:20 hamstring stretch (and hamstring stretch with belt)
Thanks for helping out, Isaac Nussbaum!
Thanks!!!
This is my guide
Thanks. Too much preamble.
Thanks for the summary...😘
I’m 16 years old not even needing to do these exercises but I wanted more flexibility and this video got me to perform amazing for football
Great to hear! I am glad these stretches helped you!
Keep stretching, young buck.
Same
I'm a minor, too, and after drawing for 4 hours straight, my neck started hurting and I realized, "Hey maybe I should take care of my body more when drawing." So I'm learning some stretches to do after 30 minutes of drawing ^^
I hope this helps for my Judo also!
Finally! Someone who knows what they're talking about!
AGREED
I agree right 😊😊
True
Amen!
Yes
56 now and have never stretched properly and recently started paying far more attention to it. I find it far more daunting and painful than a severe heavy weight session. This simple video has shown how many mistakes I am making and whilst I can’t say I look forward to stretching this has given me a positive thought process in relation to it. Thank you!
You are welcome, Peter! I am glad you found these stretches helpful and thanks for sharing!
That door stretch literally gave me more air, as soon as I got out of position I got a huge relief in the chest/shoulder areas. Thank you so much! I will continue to do these everyday
Wonderful news! You are very welcome and thanks for sharing!
Yessss!!! It was life changing lol I work on computer all day and even laying flat on my back with my arms outwards pulls by my shoulders/pecks so bad and this stretch was perfect!
agree, didn't know of this before. This one felt very good almost instantly after doing it.
My tightest area / spot I need to work on the most is definitely my hip flexors! What about you? Let me know in a comment, and thanks so much for watching on Tone and Tighten!
Mine is neck and shoulder as they are paining soooooooooooooo much in work Thanks Ramya
@@Ramyapad19 Have you seen our posture video yet? This is what I recommend: ruclips.net/video/5R54QoUbbow/видео.html Good luck!
@@toneandtighten oops not yet will do it tom after office will follow your video Thanks Ramya
Hamstrings! 😊
Heather Frampton soooo many of us have tight hammies! Hope these help!
I greatly appreciate your content. I am a 34 year old single Mom with scoliosis and degenerative disc disease and am trying to educate myself as much as possible in hopes of my conditions not worsening and needing surgery. Thank you and God bless you and your family.
You are welcome, Melissa! I hope you find these stretches beneficial!
For what it's worth, I know someone who has degenerative disc disease and strengthening his core helped him a lot. Also, I don't know if you deal with inflammation any but, I've been taking Tumeric supplements daily ( 2000 mg) and it's helped my knees a lot. It needs to be formulated for high absorption. Anyways, I wish you the best :-)
@@mlee9049 Thank you! That was very encouraging and I appreciate you sharing. I just started drinking tumeric tea daily. I have read that long term consumption of tumeric isn't good. I also started incorporating collagen peptides into my smoothies. I'm doing all I can. Wish you the best as well!
@@melissagoodrich5213 You are most welcome. I wasn't aware that long term use may not be good. I'll have to dig into that. I noticed soreness relief (inflammation) from my high dose fairly quickly. There is also a concentrated liquid version. I'm also going to check into collagen :-)
You had me at single mom! Jk good luck 🍀 ❤️
Sir i have coaching for 6 hours and my body was so stef because of your video my body is slightly becoming flexible thankyou 🙏🏻☺️❤️ sir love from India
You are welcome! Glad you are finding these beneficial.
You hit all the right problem areas. And I love the way you explain the why and how of your movements. There is an ease and flow in your presentation that shows experience too. Thank you so much for helping so many of us. Blessings.
Thank you so much for your kind words, Diva In! I enjoy helping in any way I can! Thanks for commenting!
I've been wanting to fix my posture and overall stretch and this video really helped me. The way you describe each stretch really made a difference. I definitely will do these everyday and even after one day I feel great. thanks man
You are so welcome! I appreciate your comment and am glad you found this helpful!
@@toneandtighten your de MAN
i AM ON CHEMO AND RECOVERED FROM A STOMA SURGERY, I BEEN DOING THESE STRETCHES AND SLOWLY ARE HELPING ME... THX...
You are welcome, Martin Escalante! I hope these continue to help you and I hope you recover quickly!
Wow, Thanks for the tips! 👍🏼
My pleasure, Brent! I hope they help!
I'm a young guy, but I have what feels like a permanent sore spot in my upper back, right on my spine. I played football in highschool and I never really took the stretches seriously. Now I'm paying the price for it. Right off the bat, the chin tucks hit that spot directly and it feels AMAZING, but only because of the effort you put in to give as much detail as possible, specifically for the techniques and proper form. Hard to believe such an easy movement can provide relief for something that's been causing me pain for years. Doing the other stretches really opened my eyes, it made me realize how tight my body really is and has pushed me to start treating my muscles properly. Thank you for this video, and the effort you put into it to give people the relief they need.
Take care of your muscles people, it drastically improves the quality of exercise and daily life.
I feel so much better when I do these. Thank you for making a well-rounded video with all of these stretches.
You're so welcome, Marcy! I am glad you are finding these beneficial!
im 12 and have started to do these exercises because when we did P.E in school i realized how bad i am now physically and got me insecure. Spending those 2years just locked inside my bedroom on my phone coz of covid19 got my body already functioning like an 80yr old man 🥲so thanks for helping out people like me trying to get themselves in a better health condition❤
(sorry if bad english)
Excellent video. After 30 years of weight training , I turned to Yoga and after 25 years of Yoga , I see the difference in both. Now at 73 I f
keep a balance in both. I can not stress enough to get involved in these things as soon as possible
Thanks for sharing!
Wow, Thanks for the tips! Really love the “flex the glute” while doing hip flexors. BIG difference and I’ve never heard anyone suggest that!
Happy to help, Scrappy37! Thanks for your comment!
Love the way you break things down in a practical natural way...as if im there in person.
Thanks so much, Michael! I hope this helps!
Excellent for most people, providing they are not THAT lazy, who work in front of a screen, or spend far to much time of leisure surfing the net. Young people will suffer from these posture alteration much earlier than normal because many were born into the tech computer or tablet age.
Yes, almost everyone can benefit from these stretches! Thank you for sharing.
Thank you Doc! This is such a great sequence that I shared it with my Facebook group
Awesome, Nailah Orr! Thank you so much for sharing! I hope you all find it helpful!
Think about that 16 years of living that's long well not exactly long
Good stuff! Don't forget to breathe when doing these exercises. Getting oxygen in the blood helps the muscles. Correct?
Pfft, who needs air.
Thank-you so much, Dr. "Tone and Tighten", for your videos! Would you please add outdoor stretches before a 3-5 mile uphill hike? I appreciate you for all your free RUclips exercise and strengthing/strectching instructions!🤩👍🏼🌟☀️
Great suggestion and thanks for watching!
Great reminder! All of these are the stretches recommended by my physical therapists over the years to treat various joint injuries.
Glad you found this video helpful!
Guys, I had a spinal operation and other injuries and learned how to overcome these issues and even ended up completing triathlons. Having learned a lot over the years, I can tell this gentleman knows his job VERY well, especially when he mentions spondylolisthesis and slipped disc. Thanks!
Thank you so much, Marco Polo Planner! I love what I do and I love sharing my knowledge with others!
Thanks bro. These stretches are very helpful. Nuff respect.
Awesome, Herb! I am glad they help you! Thanks for commenting!
This feels FANTASTIC! I am just starting to get back into movement after a lot of stagnation. This is my starting point. Thank you 🙏
You're so welcome!
I started on these today and I can already feel a difference! Will continue this daily. Thank you for posting.
You are welcome, Abby! I am glad they are already helping you!
This is a great little video for anyone, especially a senior to combat the issues he mentions. I’ve saved the video, jotted down the info, and will follow him! 👍👌👏
Glad it was helpful, Sally! Thanks for saving and I hope you find these stretches effective!
Thank you, while doing the second neck exercise I looked up at my sliding door's top sill and saw a mold patch, now I should clean that. 👋
Excellent. Just what I need for recently-developed neck and shoulder pain, and more.
Wonderful, Bob Wheaton! I hope these relieve your pain!
Thanks a lot. It's been clear and stimulating. I'll start trying some of those stretches.
I hope they help!
Thank you for this video. I am 63 and I need to stretch. A great reminder because I do feel tight
You are welcome, MARY LEBEAU! Stretching is a great way to loosen up your muscles and increase your flexibility. I hope they help you!
Videos on this channel are incredible. Simple and straightforward information without jargon is what people need. Thank you for allowing this "self-help" information to be free for the masses.
Thanks so much for positive feedback! I appreciate your support!
Thank you so so much. Those exercises are very helpful and effective. I love your videos.
You are very welcome, Neil Ramdhony! I am so glad you find my videos useful! Thanks for sharing!
A few comments/questions regarding the 6 stretches.
1. In regard to the hamstring stretch, I was always taught to also stretch the quads to balance out the upper leg stretches. What are your thoughts on this?
2. For the hip flexor stretch, I’ve found that as a senior, it’s easier to do the stretch seated with one leg crossed over the opposite knee and lean forward. I feel like I get a good stretch and avoid kneeling to stretch the hips due to balance issues.
I’m gonna try All these Stretches!! 🙏🏻 Thank You
Stephanie DeBorde You’re welcome!! Hope you like them and hope they help you out!
❤❤❤❤💋💋💋💋
I did a couple of these stretches today during a break, and I feel sooo much better. Thank you so much. I am so greatful to anyone who tried to teach something on this portal. My situation I believe is due to a childhood injury mixed with bad posture, and doing the cobra reduced my pain by 90%. I could not continue to sit just before the break, and now I have been sitting very comfortably doing my work for over an hour. I love youtube, and intend to create my own content soon in an effort to help others in other domains. I do not know much about fitness, but can contribute in other domains. Thank you so much.
You are welcome, Shawn Mofid! I am so glad to hear these stretches have helped you feel better! Thanks for sharing!
Excellent set of exercises especially for improving mobility and reducing pain as we become older and potentially more sedentary. Stay stretched and hydrated and never give in.
Thank you, Jerzy Gawor! I am glad you found these stretches useful! I agree that it is important as we age!
Love your videos! I am a fitness instructor who teaches a stretch class & because of professionals like you I have Incorporated many of these into my class. I stress posture in every single class. Thank you so much
That's awesome Phyl! Good for you for emphasizing the importance of these types of exercises and helping your clients with them! Thanks for sharing and commenting!
Tone and Tighten good morning. Can you provide hip flexor and IT band stretches for post knee replacement? I cannot kneel so the ones you demonstrated would not be possible for me, but those areas are very tight and affect my gait for sure. Thank you!
i’ve been cramping a lot throughout my day so i decided to apply these to my morning routine and hopefully these will help. thanks ! 😁
I hope so too!
Try taking magnesium. It helped me tremendously and I no longer get cramps.
I take mega magnesium for cramping and I feel so much better
Great set of exercises. I will do these with my wife. Thanks Doc
You bet! I hope they help!
Thank you, I am from SA and live with Cervical and Lumbar Spondylosis
Thanks man.
My pleasure!
Fabulous video, so clear and concise. Thank you so much for sharing the info, will be trying these asap! Much appreciated.
You are so welcome, googoo554! I hope these help you!
Immediate result from the 1st exercise- amazing
That is awesome to hear, vincent! Thank you so much for sharing!
@@toneandtighten yeah. Pushing the chin out ,then moving back ,remaining straight instead of bending back brought instant relief. Thanks
This is a big help for me, thanks GOD BLESS!
You are welcome, diody capellan! I am so happy to hear these stretches have been helping you! Thanks for commenting.
Simple but very effective exercises !! The ones for the neck were new to me. Thanks!
You're so welcome! I am glad this was helpful for you and thanks for commenting!
Thanks. Just attempting these for a couple of seconds watching the video made a difference.
You are welcome! So glad these helped you so quickly!
Achilies & Plantar fascia stretch please . I hear stretching of calf, achilies tendon can prevent plantar fasciitis. Thank you for the great video
I've got those videos coming up in my queue! 2-3 weeks from now!
Tone and Tighten awesome
@@Toby3610 Thank You Sir
Your vidio's are very helpful..thank you..
You are very welcome, Nona Windsor! I hope these stretches help you! Thanks for commenting!
Thank you for this Strectch routine. I have back issues so your routines are easy to follow without leading to pain later. Do you have an excercise to reduce fluid behind the knees?
You are a life saver, I been asking for years the wrong people on how to stretch, thank you sir
You are welcome! I am so glad you found these stretches helpful and thanks for commenting.
I just found you yesterday and boy am I happy. I have back pain and a replaced knee which makes it hard for me to be as active as I used to be. I need to tone and tighten my body and now that I have found you, I believe I can do this without all the drama. You make it seem achievable. Thank You!!!!
That is so kind of you to say, Kay Smith! I appreciate your support and I wish you the best in your journey to becoming the best version of yourself!
Great video thank you. Good to see something thats a bit easier for an older person rather than all the no pain no gain stuff. Cheers, DEBBIE T (NZ)
You are welcome, Rod Templeton! I hope these stretches help you! Thanks for commenting!
Do you have any videos on stretching the hands; fingers, thumbs, wrists, and forearms. I have issues with arthritis
Stretch in heat. Sauna. Massage with cbd. Move the tissues around all the time.
@@thewayofthemasseuse2697 that's a great idea
I did it and it felt so good. Thank you for your information.
I am so happy to hear that, Lucky Money! I hope they continue to help you! Thanks for sharing!
i love Tone & Tighten. I wake up and the do the knee exercises routine & these 6 stretches! It has helped my body tremendously. Thank you so much.
Thanks for sharing!!
The best part of this is pointing out that we need to do the opposite position to what we normally do seated at our desks. Thanks for making these stretches achievable!
You are welcome, Mark Twain! I hope this helps you! Thanks for commenting!
Skip to 3.40 that's when exercise starts
Thanks for helping others out, ladyevenstar22!
Yeah... This way better, saving time...
@@toneandtighten lol love it!
idk... he's hadsome enough to just watch him talking! lol
Thx ladyevenstar22
Very Helpful, Easy, Simple & Effective Streches.
Clear Presentation.
Thank You.
Thank you so much, Jayalalitha Balasubramaniam! I hope these help you!
One more comment, I would like to see a video on how to strengthen your knees for people who have had total knee replacement. Thank you!
Sit on the floor with your legs straight out in front of you. Place your hands behind you on the floor next to your butt. Tense your right leg (especially the muscles/ligaments surrounding your knee) and hold for 5 seconds. Repeat a total of 5 times. Then do your left knee/leg. Now do both knees together. Breath in when you begin the tense and hold the breath for the duration of the tensing.
The only way to 'strengthen' the knees is to strengthen the surrounding muscles as the knee does not have any muscles of it's own.
This is one small part of Pawanmukta - an amazing yoga routine designed to strengthen and give flexibility to all the joints in the body.
This is what I was looking for, a good to-the-point physical therapist who really knows what he's talking about because he's a physical therapist! Subbed!
Thanks so much!
I am 48 and work construction. mostly demolition, very hard on my body. Finally I found someone who knows what they're talkin about. I tried all your stretches and they are great I try and do them every morning. thank you very much.
Oh wonderful, Brian! You are very welcome and thanks for your kind comment!
For at least a few months I have been dealing with a lot of pain in my right leg and knee. I am actually now limping. I don't know what is causing this or how to fix it. I have been to Chiro, massage therapy and just started with physiotherapy. Do you have any ideas on what the issue might be?
"Let's do it right now" made me listen longer, knowing it would be coming up. It made me better able to pay attention.
Love those stretches. Very helpful. Thank you!
Awesome, LJM! You are very welcome!
Thank you Doc. Great stuff. It really works
You're welcome, Denise! I am glad you enjoyed these stretches!
Thanks for these. When I was young, I played football (and stretching was a big part of training). I played basketball (same with stretching), and did karate (same). I’m in my 40’s with back problems. And just figure with my back problems, it tightened up everything. But just told my wife this morning that I need to make stretching a daily part of life. I drive a truck for a living, and so I don’t have a very active lifestyle. Need to keep things stretched out…and some of that tightness may go away (I’m hoping).
You are welcome, Jeff! I hope you find these stretches beneficial!
I just discovered your RUclips station and I watched this video. I love it because it is just what I needed. I think my whole body is inflexible and not well coordinated. I think this will really help. Thank you very much.
You are very welcome, Diana! I hope these stretches help you!
Ur beautiful
Personal notes ( ignore this comment )
3:54 Chin tuck
6:04 Neck extension and upper back extension
7:35 Doorway stretch
8:51 Lower back stretch (cobra)
10:23 Double knee to chest (Pull knees to chest)
10:58 Tip Flex
12:28 Leg
Well Well Well ..
If there was love ❤️ button I would hit it! This video is so helpful!
Ah - you're too kind, Nita! Thank you so much! ❤❤❤
Where is your heart button..Ur beautiful
Glad to have found your video. I am in my late 60's and have had a lot of problems with my hamstrings. I would like to stretch them, so that i can jog/short runs. Look forward to seeing more of your videos. Thank you,
Definitely give these a try!
They have changed me for the better. The best I’ve ever done. Thank you!
You're so welcome!
Doorway stretches are the absolute best. He didn't show the one where you stand in the middle of the doorway and lean your hip to each side.
One of my favorites, LolaH! Thanks for sharing with us!
Thank you for this excellent video! I have a tight psoas muscle which seems to be contributing to low back pain. I have been doing your hip flexor stretches for a short while now. Do you have any other stretches that would specifically target the psoas area?
Hi! I've watched quite a few of your videos in last few days, and they've all been very helpful. So, thanks for your efforts!
I realized that stooping down while working at a desk causing upper back and neck muscles to go into spasm is a recurring theme because of downward gaze, and this made me realize that learning touch typing would help reduce the angle of this downward gaze as one wouldn't require to look down at the keyboard while typing. So, as such touch typing is not an 'exercise', but it will help minimize the bad posture to at least some degree. Likewise, working on an external monitor kept at eye level should help. I guess some of these themes would fall in the domain of ergonomics. If you find what I've pointed out sensible, including these points in one of your future videos might help your viewers further.
Thanks for sharing!
Do you have a link to full routines of this? I find it easier just to follow through a routine rather than trying to stop the video and set my own timer, etc. Thanks for your help in getting me to be more flexible.
Yes! ruclips.net/p/PLT4Yite3Tx5m3uC-PN5_7U2obAqGyjnGP
Great, Jared. This is a great help. Much appreciated.
Thank you, moreno franco! I hope these stretches help you feel better! Thanks for commenting.
Hello Jared. Your content is just great. One question regarding the cobra stretch. You stressing its function as an back stretch. Do you recommend this exercise when you have an flatback Syndrom including cyphotic lumbar spine to improve mobility in the extention and strech the abbs? Are there anything particular to recommend while doing it ?
Thanks in Advance !
Thank you very much. I just watch this clip and a first for me on your channel. Very well presented and explained thoroughly. 👍👍👍👍
Thank you so much Zee Zee! I hope these help you! Thanks for sharing!
great Set i already do most of these .., how about stretches around the knee and middle back?
I'm not certain about mid back but his first hamstring stretch can be intensified by dorsiflexing your foot (bringing your toes up towards you as possible) which will turn your foot into an anchor and allow your pelvis to pull all of that tension through the hamstring attachments along your ishial tuberosity ( aka: sits bone or base of your pelvis).
You can also place your foot on a higher surface to increase the tension level as well.
Hope this helps ^.^
As a doctor of chiropractic, I applaud and endorse what Dr. Beckstrand teaches. The bonus is that he is articulate and uses good English.
Thank you so much, Steven! I really appreciate your kind review!
Thanks for this! As someone who struggles with overall inflexibility due to a desk job - this is so helpful.
You're so welcome, Jonathan! I am glad you found this helpful and thanks for sharing!
When you say 3-4 times daily, do you mean morning, noon, and evening?
700
1200
1700
2200
What stretches can I do for my hips. I’ve had 2 total hip replacement on the same hip several years ago. My hip is tight. Thank you
Robin, check out this video and see if it helps you: ruclips.net/video/zTPfzlZbtz8/видео.html
13:14 Now I know what to do with all the 'ties' I no longer wear!
Tie a bunch together like chain links.
Ha ha, way to be creative!
Thank you for guiding us with all the stretches for our everyday routine.
You're so welcome, Ambreen Akhtar! I hope you find these stretches effective and thanks for commenting!
Thank you very much. These are the EXACT spots that pose a challenge for me. Valuable demontration.
You are welcome, Jay Simbro! I am so glad this was helpful for you! Thanks for commenting!
I've got pain in my lower back when I walk the lower legs seem to move but I'm struggling with the tight hips. Why do my legs feel stretched? I can't even walk normally. I'm ok when resting and sleeping. When I stand I wobble around a bit
Sciatica pain?
@@vaneshellalini5659 no pain in the buttocks or legs. Lower back spasms really bad feels twisted and can't keep still if I try to relax
Please try lower back strengthening exercises
And exercises for stiff back,
But begin very slowly.
Sending warm wishes
Sounds like the sciatica
@@perdykool sciatica definitely has pain down below. I have no pain below my buttocks
I want to be sure I understand about the hip flexors. If my right foot is in front of my body, am I supposed to squeeze my left glut?
Correct Vanessa! The one you're stretching is the one you're kneeling on and that's also the glute you should contract. Excellent question - thank you!
The last one (hamstring stretches) was so painful for me..any tips to overcome it sir?
Really good for beginner like me. Start with the simplest and then advances. Thanks for the video!
You are welcome, Jason Lim! I am glad you liked these stretches and thanks for commenting!
Jared thanks for sharing your knowledge. I've always struggled with flexibility and mobility my entire life. Your explanations are crystal clear and the exercises are superb. Your channel deserves more subscribers.
Thank you so much for your kind words! I hope you find these stretches effective!
Can you do a stretching video using TRX bands
I have tight glutes and hamstring, but I have a pulled muscle quad, good tips, Thank you.
You are welcome, Deborah Hopper! I hope these stretches help you!
My right hamstring is overstretched so I'm working on stretching my quads, calves and hip flexors.
If its overstreched you need cold baths and train it so its strenghtens. But dont over trained
@@ardianabdija6400 yes! Doing both and stretching the other muscles has helped a great deal!
Outstanding presentation!!! Easy to understand .....no wordy medical terminology just right to the point !! Thanks so much !!!
Thanks so much, Donnie Cain! I am glad you liked it and I hope it helps!
Thank you so much for your videos. I have pain in the upper shoulder and didn't know why. After watching your videos and doing the stretches, some of the pain was relieved.
Great news, Brenda!
Have you ever done a video if one shoulder is hiked up . My left shoulder is very weak and is hiked up since neck fusion.
Hmmm... I don't have anything for an elevated shoulder, but here are some of my favorite stretches: ruclips.net/video/1PdyCdtkcGk/видео.html and rotator cuff exercises: ruclips.net/video/s4wUKmr2xtA/видео.html Something in there might help. Thanks for commenting!
Paul Malone
Oh my gosh! I’m so sorry! I had to have the same thing done and it did a number on my right scapula and side. Pain shoots down my shoulder, through my thoracic constantly, It’s extremely painful! I keep doing upper back stretches and strengthening, and a lot of fast walks. Very slowly getting a little better. The roller feels amazing to lay on! I really hope you feel better soon!
I always feel like if I could just pop my neck the rest would feel better, unfortunately I worry if I popped it, it’d break again 😕
Malisa yes I do the roller and stretching.I also use a ball to do the release of muscles. Thanks
I dont know if this is relevant but when I see a PT/chiro the main issue is strengthening my core so the minor muscles have less locking and tightening over my back and neck. (Under 30, Chronic back issues and a whiplash 3 weeks ago). You might look into upper cross syndrome, amazon has a nice yoga video for prime members in prime video by lindsey samper that also mentions stretching muscles like pectoral minor.
Puzzling exactly right been stretching them pecs . I do have upper cross syndrome and lower cross.