As a former professional ballet dancer one thing I would strongly suggest is to warm up the body first. Warm muscles are more pliable. Otherwise there is potential for micro-tears in the muscles creating scar tissue. Stretch AFTER warming up or exercising. Fewer injuries.
After careful consideration (time available, daily motivation), I ended up doing exactly those + sides + jefferson curl (bnus hamstrings and back) + hands grabbing behind back (because desk job). Glad to feel my choice validated.
I was searching “stretches for flexibility” when I came across and was drawn to this one. I did all 5 of these stretches and now my body is in a more loose, relaxed state before bed. Thank you so much for uploading this video! Think I will be doing these stretches every night before bed.
Came back to say thank you! Started this regime a month ago. Lost 11lb(after the water weight) and am able to do 2 pull ups(couldn’t do any before training). This has become less about working out and more about how far I can go. Every workout is fun and feels like one step closer to achieving the skills I want to learn.
At 52 years old, the wall quad stretch was a game changer. I found that specific video months ago and incorporated it into my stretching routine. The first attempt at it was a workout, I started sweating and shaking, my body didn’t know what was going on. Thank you for all the great videos.
Just tried it. Out of all of them I can see this one is key. I can tell that this restriction is creating huge issues not just for my pelvis and area, but for my nervous system as well. I was shaking all over till I held it for 30 seconds.
@@rameshjha2264 I think you mean most 52 year olds... And if you do really mean all, you haven't been to a senior yoga class with people that take it seriously...a youngster like you should know that.
@@rameshjha2264 You obviously know nothing about the relationship between health, longevity and flexibility. There are 90 year old yoga instructors that are more flexible in thought and body than you.
Did the wall quad stretch after watching your video at night and saw immediate result. The relief felt in entire lower body was amazing. Never knew I had so much tension in the hip muscles. Slept like a baby after that - which doesnt happen often. Thanks a lot. Keep up the good work!
I'm just having the same sensation. Did every strech for 2 minutes an my hips feel like water.also, the constant pain im my lower back is currently gone.
as a German Biologist and Pythagorean - I follow you for some time and always am surprised about your presentations. It is Neuro Biology - it starts with the purification of the mind- sense of clarity and rank of Values. In my view - the range of Function and Movement. Every day I see Elderly with bad posture and hanging bent over their wheeled push helper - which only makes it worse - reminding me- I never will be like this - as it is easily preventable. We have a lot of wait times during the day- which easily can be used for Posture control, isometric contraction, stretching - even 1 minute can do a lot. Gratitude to YOU for the en Couragment. And how easy it gets - once we set our Mind to it. Bravo!
@@Strengthside as a German Biologist and Pythagorean - please study Neuro Biology Conditioning the PAIN - Reward pattern in the Auto Pilot the train to endure PAIN then PAIN disappears The Comfort Zone hyper conditions to avoid even imaginged Pain and lust for instant intense Rewards then the comfort Zone becomes Self destruction as long as we are stuck in our conditioned Auto Pilot there will be no progress in anything I adore your excellent Work! You are an In Spiration! bravo!
Child's pose is one daily stretch I can't live without, my body just needs it...... Loving strength side! Love the way you guys explain things and you are truly inspiring! Thank you for doing what you do!
Stretching first thing every morning is my goal. Based on our body joints being ball and sockets, we are designed for circular motion, not linear. The 6th stretch is rotating my core to 180 degs looking and reaching backwards. Keeps me surfing and snowboarding at age 60. This really works!!
I am 73 And I literally do these every morning. In addition : -cat/cow,10 reps -cobra pose, 60 sec.'s -standing knee ups with a twist, 60 reps -large circles both ways with my arms for sixty seconds each way -" The world's greatest stretch "10 reps both sides And I finish with five minutes in a full asian squat, Is followed by a great poop and a three mile brisk walk😎 I also do resistance training.2 to 3 days a week with dumbbells And resistance bands concentrating on functional mobility.Ie squats, curls,presses,flys, rows,etc.
As a chiropractor, always looking for ways to help my patients and keep them out of my office. I tend to give specific exercises and stretches for problem areas but this is a good preventable exercise routine, especially when accompanied with your three best exercises; pushups, pullups and squats. Thank you. I will be referring patients to your youtube channel.
Most people have no idea how important flexible muscles are for their overall well-being. A lot of suffering and doctor appointments could be spared if folks developed a balanced stretching routine that they do every 2nd day, or even better...daily. I was a chronic back patient for 15 years, with 3 disc prolapses...last one needed surgery. Then, some 12 years ago, I was introduced to yoga, started practicing daily, and after about 3 years ALL my back, knee and shoulder problems that I had before: gone. I can even play basketball again at age 55, together with guys who are more than 30 years younger than me. That's the power of good stretching, breathing, meditating and eating predominantly vegetarian food. 🤷♂️
Pigeon stretch with front leg elevated on an incline bench is my favorite. The different incline settings allows for more or less external hip rotation without compromising the knee with excessive torque. It is great for developing external hip rotation (front leg) and hip flexor mobility (back leg) and it strenghtens both positions because you need to hold your own bodyweight. You can also add a bonus shoulder stretch by interlocking your hands and stretching the arms overhead into full shoulder flexion - which has great carry over to the bottom of the clean and jerk if you are into olympic lifts
I also saw this stretched performed as a strength exercise by Knees Over Toes Guy by performing weighted reps with your torso lowering towards your stretching knee (more glute stretch) or towards your toes (more external rotation). After trying it I can really recommend it. I used to experience bad hip torque but not with this one, because the knee is fully supported
The sixt stretch: walking. Last year I had a serious back problem. Tried so much to get back up. But it was when I started taking walking serious that the whole area got so much better. And with serious I mean just 5000 steps a day. Ps. That squad at the end is really good to tight low back muscles too. Don't see it recommended that often, but always my first thing to do when feeling tight in the lower back muscles again. Thanks for the vid!
ou i can´t imagine that. i have a job where, i have minimum of 12 000 steps every day. Walking another 2km to get to work and off the work.. i was like.. "maybe i should change job cuz i want more energy and time for sports that i like to do in free time. But i think its better to be tired from walking/carrying stuff around then just to be tired of sitting at the work.
Thanks Strength Side , its up too us how we age. Don't retire your body at 20 years old but instead develop the best relationship of your life with your own body. Thanks man.
I’m 65 years old and I have always considered myself in pretty good shape for my age. but I have neglected my stretching and I paid the price.I am getting on a routine of stretching and following your videos and I am going to get back into the shape that I used to be in.I want to thank you so much. I just don’t wanna be one of those guys hunched over and walking like the President.
I work from home and I spend 1-2 hours in deep squat position. Another thing not mentioned here is free hang on a bar. Mainly passive one but active with scapula engagement from time to time is also great for me.
@@forgottenvirtues5480 I don't know how official mine is: Sitting right leg down, left knee up. With a straight spine the right elbow goes on the left side of left knee to help the twist from waist all the way up to neck. Reverse positions and twist the other direction too. Or 2) Laying down, knees raised heels at the butt, keep feet and both shoulders on the floor as both knees slowly drop to the right, raise, both knees drop left, etc. and turn your head to look the opposite direction for twist in the upper spine.
In yoga we learn to warm up the back first thing to avoid injury. Stretch in all 6 directions: flex (forward fold), extend (back bend), side bends (lateral flexion, Right + Left), and twist each side (rotation of spine above fixed pelvis, R+L).
Stewart McGill says the spine shouldn't be trained for flexibility. The hips and shoulders should be flexible, allowing twists and bends. The spine should be held in the anatomical S-shape by the muscles. Twisting movements damage the spinal discs, something that young people don't realize yet. Wait, the damage will come later
I've was doing many of these stretches that I learned in rehab when I injured my left knee many years ago. As my knee healed, the pain went away and I went back to training to start strengthening and I accorded less time to stretches. Now that I'm starting to have pain again in my knee, I realize that this absolutely must become an essential part of the training and must never be taken away.
i love watching ur vids, so simple yet powerful. Look forward to seeing ur vids every morning. Thank you for all your informative videos. Love you guys
You asked for a 6th stretch that I would add to a stretching routine...you nailed the 5 most important ones accurately. From my yoga teacher experience I would say: something that involves a body/spine twist to get the rotator muscles active. In terms of yoga asanas that could be the universal pose (shava udara karshan asana) and its variations.
Started routinely stretching 3 days ago and honestly this is exactly what i needed. With all these complex stretches i cant do, this is a clear and easy roadmap!
These are golden. Had a flat tire today on the way home from work. My hamstrings were so tight that I almost cried changing that dammed flat! Flexibility is more important than we think. Thank you.
As someone with a slightly hunched back, this has helped me tremendously regaining a good posture. I didn't know I could feel that free inside my body. Especially the Lats and the shoulder exercizes were really working strongly against the hunched back.
DUDE I had a weird pain in front of my right hip for 3 months or more, don't even remember anymore. I always thought it had something to do with my hip itself. I just tried the stretch for the hip flexors and the pain went through my leg right into the toes. After a couple minutes it went away and I still can't believe it. 4 doctors couldn't tell what was wrong. THANK YOU!!!!!!!!
6th stretch would be a cross-lateral reach with feet and in opposite directions. ring out the spine like a wet towel. get space between vertebrae, loosen up the spinal fluid, and bring awareness so that when a twist is load-bearing... there are no surprises.
Went to the physio last week. She taught me some stretches similar to these for my situation. Whilst these videos look good, I am not in the same condition to these guys. Age 58/99kg. I needed the 1-1 time with a physio who explained the muscle physiology and the correct form for the stretches. One size does not fit all, listen to your physio. I have found that I really need to pay much more attention to stretching, not just a token gesture at the end of a run. I’m now doing 20mins, 3 times a day, every day which is longer than my usual runs ….. but it’s really worth it
My 6th stretch would be “worlds greatest stretch” which is basically a deep lunge, then with the same arm as the forward leg, reach across the body to the floor, then twist the other way and reach the arm as high as possible.
This is 155% way better to learn and apply than that $200 a month Pilates class I joined. Definitely not going back there and going to incorporate this to my exercise routine. Thank You 😊
Just stumbled across your channel today, and I love all the stretches that you showed. I’ve been doing a couple here and there, but you’ve really motivated me to be more serious about stretching.
6th stretch Definitely something to twist the spine laying down. I don’t know the name but there’s a Yoga pose where we lay down flat and twist right knee to left side will twisting upper body opposite direction . ( hope that makes sense) it opens up whole sine, neck and sacrum as well as hips, often hear a crack from the spine when needed. It’s such an important stretch
Nice! For me the 6th that I'm investing time in is spending more time sitting on the floor and getting more comfortable engaging neglected parts of my anatomy. I'm desk-based so I need to make a conscious effort to move regularly to improve.
Excellent video! I have been doing variations of most of these on a regular basis for years now, and yes, they are great for the body. A 6th one would be for the chest (using a door frame, for example), which I also do daily. I mean, you covered back, quads, hamstrings, and hip flexors. The only other big muscle left is the pecs! Everybody should do all these at least 2-3 times/week, and work towards 1-2 times a day, if they want to be independent in old age!
I would add the neck. About a month ago I did a neck stretch by rolling my head around. However, I did it so slowly that the one entire circle took about 10 minutes. The casual observer might have thought I'd fallen asleep with my head at a bizarre angle. But the effect was astonishing. I really finessed the very slow movement. I had a lot of cracking and feelings of release. I also had a headache for the rest of the day! But the effects have been amazing with greater range of motion and a sense of freedom in my neck and shoulders I never had before from the rapid rotations they teach in exercise classes. Thanks so much!
One is may constantly suffering from muscular pain and is even exposed to symptoms which are "knowingly" not linked to tight flexors... No doctor knows the answer nor can prescribe a well aligned treatment?! Yes, stretching can make miracles happen.. Is it true that tight hip flexors can even cause psychological issues, anxiety and so on? Keep this high valuable work doing! 👍🏻👊🏻💪🏻
Thats right guys hip flexors and hams are messed up (all injured, last ones with 4 level3-tores, with scar tissue developed making hard the mobility also keep or improve their flexibility, and weakened), spine nerves affected, lower discs and hip bone with cracks worned out so I really appreciate the help. Thanks to both guys
If you are as chronically stiff as I am, you also need to research the most efficient protocol for how you actually DO the stretch. You want to check out the Isometric Stretch, also known as the Resistance Stretch. There's plenty of quality research to validate its value, and a host of practical experience too. It's a safe form of stretching, because you are developing strength and control at the limits of your range of movement as an integral part of the training. Many forms of stretching leave you weak and injury prone at your limits. It's been a gamechanger for me, and I'm a highly qualified yoga teacher who never made much progress increasing ROM with conventional stretching techniques despite countless hours of practice.
My sixth stretch would be stretching the flexor of the forearm. I find that most training utilize the flexor muscles in the arms which cause them to be tighter than the extensors. I personally struggle with handstand and push ups and so forth due to lack mobility in my forearm and wrist. PS: I suck at all these, I suspect 15 years of strenght training and stretch neglect have turned me into a brick wall.
Laying on my back, ankle on opposite knee, pulling knee back to stretch glute and IT band has been a great one and got me back into running after IT band problems.
Your videos are awesome and inspirational, and I appreciate the advice, however, it would be great if you guys could do a video working with people that have no/limited flexibility. It's awesome seeing you guys do it and teaching about it, but you guys can stretch from your head to your pinky toes! It would be nice to see you working with an absolute beginner or someone who has limited flexibility. Someone who doesn't know how to even get into the positions to begin these stretches (because they are so desk stiff) and you showing them where a good stopping point would be to avoid injury because they're trying so hard to do it like you. Many of your users are young or have years of athletic activity behind them. They are familiar with movement and listening to their body. I see comments all the time about how they're going to add this and add that to their routine. What about us that don't have any routines. That don't have years of athletic or dancing or play movement behind them? I would love to begin. Even though I'm older, it's never too late to begin. I would love to see you working with somebody who has no clue. Someone I can relate to! I can watch that and say Hey that's me. Now I know how to start!
One thing that might help is to think about chasing sensation, not shape. Don't worry too much about your stretch looking like what Josh and Trevor are doing, just approximate the position and only push till you feel a stretch even if that's not very far. When that feels safe and okay, push a little more. Take it slow. Over time you'll learn to interpret the messages your body is sending you through sensation (like what's a "slightly uncomfortable but good stretch" feeling and what's a "danger danger!" stretch feeling). Think about movement as a conversation you're having with your body to explore these positions and make sure you "both" feel safe, instead of trying to force your body into a range. It might sound weird but thinking about my body as an entity trying to communicate with me through sensation, almost like a child that needs reassurance, has really helped me get better in touch with it and learn to trust myself more.
Hey Alison, Trevor here - Our youngest brother Mitch has a channel that is more dedicated to stretching for stiff people. Check it out - ruclips.net/channel/UCHIBth5jUa03iTB_B8HCfBg - Or search Strong Roots in the search engine
I would definitely say sitting in a deep squat would be my sixth. Great info in this video. It’s your channel that taught me the benefits of daily hanging and squatting. Thank you!
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WOW! THANK YOU SOOOOOO MUCH FOR SHARING these stretches. I used to be real athletic until I broke my ankle and soon packed on the pounds and became immobile. But, I'm up and moving around, but I wasn't moving like THIS!!! These stretches are EXACTLY what I need and looking for. THANK YOU....Much LUV!
I don’t think I can even get my stiff body into any of these stretches! 🤣 but I’m going to do like you say and set time out of my day to do these. Thanks!
For me what I would add is strength and stability to these 5 stretches. For me it's about spinal health. As you age it becomes less about muscle mass and flexibility, and more about bones, ligaments, tendons and joints, strength and stability. To these 5 stretches I would add a hug embrace, twist and balance. To have a strong, stable posture. What's a tree and flexible branches without it's trunk and roots.
Is it ok to randomly take 5 minutes out of work & do 1 of these stretches without being warmed up? Obviously won’t be able to go as deep but is there still a benefit? (Naturaly if push too hard without being warmed up there is increase prone to injury)
Teheeee, as I'm typing, I'm stretching my hammies and that's all because of you. Lovin' it! My No. 6 would definitely be an IT band stretch: Stand upright with your legs crossed one in front of the other, feet together. Now perform a forward fold. I am pretty flexible to begin with, especially in the hips. But that stretch really feels good and necessary for me, I seem to be very tight in the muscles it targets. I also noticed that a lot of hip issues are connected to stiffness in the back or spine. So I would definitely suggest to work on spine mobility and flexibility. Most of the time, the hips will follow suit once the spine is "unlocked". I'd love to leave y'all with a recommendation on that one, but I honestly don't have a miracle stretch here. I just sit cross legged or in a butterfly stretch and go through all planes of motion with my spine and see what feels good. Hope that helps someone out, have a great day! :)
Easy and very effective variation of the forward fold and butterfly is legs up the wall laying on the ground. It flushes and circulates the fluids plus keeps the back flat and relaxed.
If you had to pick a sixth stretch, what would it be? Let us know in the comments below 👇 Fitness Faq's Podcast with Josh ► ruclips.net/video/laUIPdr2eOU/видео.html
You guys are so cool, so beautiful, so inspiring and I am thrilled to have found this channel...! I'm up at five thirty a.m. doing some of your recommendations. It's unbelievable how it has changed my life! Thank you and congratulations that everybody loves you!
Wonderful stretch routine this is what I need for my body after having three artificial joints . I am still struggling with the flexibility which I developed after years of yoga. You give me hope . Thank you very much .
The way we were taught the hamstring stretch in karate was trying to bring the cheat to the knees instead of touching the ground and honestly I think this short of visualisation helped me a lot
Thank you for this! I do 1mi hikes to meditate before doing dance, martial arts, and recently started weight training, but never knew how to properly stretch before then . 💪🏽🔥
Hey gents… man, you hit the nail on the head with these stretches! Question - I’m a 62 yoa male who has had 2 knee replacements. I know that I have a restricted amount of knee bending due to my prosthesis mechanical limits. Do you recommend any specific adjustments or just go slow and as far as I can. Loss of my mobility as I age is my biggest concern. TIA!
with almost every second person in todays times suffering from lower back pain or survical pains, it would be very helpful if you could add a precaution warning if required in any exercise for those who have buldges in spine as the cause of pain, again reason being so common.
The Sixth Stretch: Spinal Twist Variations. My body needs increased mid-thoracic mobility and my new favorite go to for this is the “windshield wiper” while in a lunge and using a wall to stabilize hips.
As a former professional ballet dancer one thing I would strongly suggest is to warm up the body first. Warm muscles are more pliable. Otherwise there is potential for micro-tears in the muscles creating scar tissue. Stretch AFTER warming up or exercising. Fewer injuries.
Thank you! I WILL follow this advice!!!
Would a hot shower or tub soak work or does it have to be through cardio?
i thought stretching was the warm up
Dynamic stretching is a warm up, static stretching you need to warm up for :)
@@hshl2009so these are all dynamic?
Thank you. I'm 87 years old and want to remain in good health. I will follow you.
One of the best things about Strength Side: They don't waste your time and get right to the message.
1. Hamstring 0:32
2. Inner thighs 1:16
3. Hip flexors 2:04
4. Lats 2:58
5. Shoulders extension 3:55
6. P.S. Squat posture 4:52
Thanks
Perfect
Thansk
Thank you really
After careful consideration (time available, daily motivation), I ended up doing exactly those + sides + jefferson curl (bnus hamstrings and back) + hands grabbing behind back (because desk job). Glad to feel my choice validated.
I was searching “stretches for flexibility” when I came across and was drawn to this one. I did all 5 of these stretches and now my body is in a more loose, relaxed state before bed. Thank you so much for uploading this video! Think I will be doing these stretches every night before bed.
Came back to say thank you! Started this regime a month ago. Lost 11lb(after the water weight) and am able to do 2 pull ups(couldn’t do any before training). This has become less about working out and more about how far I can go. Every workout is fun and feels like one step closer to achieving the skills I want to learn.
At 52 years old, the wall quad stretch was a game changer. I found that specific video months ago and incorporated it into my stretching routine. The first attempt at it was a workout, I started sweating and shaking, my body didn’t know what was going on. Thank you for all the great videos.
I agree. Definitely a game changer for myself also, very honest feedback on your lack of flexibility in that position.
Just tried it. Out of all of them I can see this one is key. I can tell that this restriction is creating huge issues not just for my pelvis and area, but for my nervous system as well. I was shaking all over till I held it for 30 seconds.
A real 52 year old will not even be able to think about doing wall quad strech, let alone do it. Stop with the fake comments
@@rameshjha2264 I think you mean most 52 year olds... And if you do really mean all, you haven't been to a senior yoga class with people that take it seriously...a youngster like you should know that.
@@rameshjha2264 You obviously know nothing about the relationship between health, longevity and flexibility. There are 90 year old yoga instructors that are more flexible in thought and body than you.
great demo-as an osteopath, i highly recommend yoga for everyone, (beware of knees and hips ,when stetching, dont over do it,be humble)
Solid advice and well simplified 👍
You're quite a legend yourself, your videos are helping me upgrade my life, thanks.
Very cool of you to take time to take time to spread kind
@@DrDeepstack😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊y😅h😅 6:16 wgw😮jgjy
Did the wall quad stretch after watching your video at night and saw immediate result. The relief felt in entire lower body was amazing. Never knew I had so much tension in the hip muscles. Slept like a baby after that - which doesnt happen often. Thanks a lot. Keep up the good work!
I'm just having the same sensation. Did every strech for 2 minutes an my hips feel like water.also, the constant pain im my lower back is currently gone.
Can you post the video “ wall quad stretch” I can’t find it. TIA
@@cicicici42 2:04
@@parinadoshi5052 ah I see I call that the hip flexor stretch lol, I thought its a different movement. thanks
as a German Biologist and Pythagorean - I follow you for some time and always am surprised about your presentations. It is Neuro Biology - it starts with the purification of the mind- sense of clarity and rank of Values. In my view - the range of Function and Movement. Every day I see Elderly with bad posture and hanging bent over their wheeled push helper - which only makes it worse - reminding me- I never will be like this - as it is easily preventable. We have a lot of wait times during the day- which easily can be used for Posture control, isometric contraction, stretching - even 1 minute can do a lot. Gratitude to YOU for the en Couragment. And how easy it gets - once we set our Mind to it. Bravo!
great words.... "even 1 minute can do a lot"
@@Strengthside as a German Biologist and Pythagorean -
please study Neuro Biology
Conditioning the PAIN - Reward pattern in the Auto Pilot
the train to endure PAIN
then PAIN disappears
The Comfort Zone hyper conditions to avoid even imaginged Pain
and lust for instant intense Rewards
then the comfort Zone becomes Self destruction
as long as we are stuck in our conditioned Auto Pilot
there will be no progress in anything
I adore your excellent Work!
You are an In Spiration!
bravo!
@Joshua Bhujun India stole it from Mesopotamia.
@Joshua Bhujun lol,wjatever pa jeet
@Joshua Bhujun Indians didn't do much with all their supposed stolen wisdom. Just look at India.
honestly, idk how this channel doesn't have millions of subs
2 years later: 1.68 mill. Your good thoughts made it happen.
Child's pose is one daily stretch I can't live without, my body just needs it...... Loving strength side! Love the way you guys explain things and you are truly inspiring! Thank you for doing what you do!
Stretching first thing every morning is my goal. Based on our body joints being ball and sockets, we are designed for circular motion, not linear. The 6th stretch is rotating my core to 180 degs looking and reaching backwards. Keeps me surfing and snowboarding at age 60. This really works!!
So a wheel pose?
First video that motivates me. No clickbait, no trash talk. Excellent guys’
I am 73 And I literally do these every morning.
In addition :
-cat/cow,10 reps
-cobra pose, 60 sec.'s
-standing knee ups with a twist, 60 reps
-large circles both ways with my arms for sixty seconds each way
-" The world's greatest stretch "10 reps both sides
And I finish with five minutes in a full asian squat,
Is followed by a great poop and a three mile brisk walk😎
I also do resistance training.2 to 3 days a week with dumbbells And resistance bands concentrating on functional mobility.Ie squats, curls,presses,flys, rows,etc.
😂😂 good routine you got going
As a chiropractor, always looking for ways to help my patients and keep them out of my office. I tend to give specific exercises and stretches for problem areas but this is a good preventable exercise routine, especially when accompanied with your three best exercises; pushups, pullups and squats. Thank you. I will be referring patients to your youtube channel.
A bit late but I would be really interested what stretch you personally feel like it would be most beneficial to add to these five
Most people have no idea how important flexible muscles are for their overall well-being. A lot of suffering and doctor appointments could be spared if folks developed a balanced stretching routine that they do every 2nd day, or even better...daily. I was a chronic back patient for 15 years, with 3 disc prolapses...last one needed surgery. Then, some 12 years ago, I was introduced to yoga, started practicing daily, and after about 3 years ALL my back, knee and shoulder problems that I had before: gone. I can even play basketball again at age 55, together with guys who are more than 30 years younger than me. That's the power of good stretching, breathing, meditating and eating predominantly vegetarian food. 🤷♂️
Pigeon stretch with front leg elevated on an incline bench is my favorite. The different incline settings allows for more or less external hip rotation without compromising the knee with excessive torque. It is great for developing external hip rotation (front leg) and hip flexor mobility (back leg) and it strenghtens both positions because you need to hold your own bodyweight. You can also add a bonus shoulder stretch by interlocking your hands and stretching the arms overhead into full shoulder flexion - which has great carry over to the bottom of the clean and jerk if you are into olympic lifts
wow, great one! thanks for sharing :)
Great recommendation!
I also saw this stretched performed as a strength exercise by Knees Over Toes Guy by performing weighted reps with your torso lowering towards your stretching knee (more glute stretch) or towards your toes (more external rotation). After trying it I can really recommend it. I used to experience bad hip torque but not with this one, because the knee is fully supported
a very good one 👍
is there a video demonstrating this stretch? I couldn't find it on Google :(
Love the simplicity brothers!👌🏽💙 - Gabo
The sixt stretch: walking.
Last year I had a serious back problem. Tried so much to get back up. But it was when I started taking walking serious that the whole area got so much better. And with serious I mean just 5000 steps a day.
Ps. That squad at the end is really good to tight low back muscles too. Don't see it recommended that often, but always my first thing to do when feeling tight in the lower back muscles again.
Thanks for the vid!
Same here! Walking literally saved my back.
WOW, thank you for this -- walking, something we can do everyday, several times in a day!!
Great book there. "Born to walk".
Did your lats get sore when you first started taking walks?
ou i can´t imagine that. i have a job where, i have minimum of 12 000 steps every day. Walking another 2km to get to work and off the work.. i was like.. "maybe i should change job cuz i want more energy and time for sports that i like to do in free time. But i think its better to be tired from walking/carrying stuff around then just to be tired of sitting at the work.
So much value in just over six minutes. You guys are the best.
Thanks Strength Side , its up too us how we age. Don't retire your body at 20 years old but instead develop the best relationship of your life with your own body. Thanks man.
yes I love that. Keep taking control
I’m 65 years old and I have always considered myself in pretty good shape for my age. but I have neglected my stretching and I paid the price.I am getting on a routine of stretching and following your videos and I am going to get back into the shape that I used to be in.I want to thank you so much. I just don’t wanna be one of those guys hunched over and walking like the President.
The president is 20 years older than you .. so have a lil respect
@@dean8811 this president sucks
Phenomenal selection of stretches that targets exactly what probably 90% of people need. Really well done!!
Engagement! I just love y’all! So much insight and education! So much value!
I work from home and I spend 1-2 hours in deep squat position. Another thing not mentioned here is free hang on a bar. Mainly passive one but active with scapula engagement from time to time is also great for me.
I would add a spinal twist to these stretches, a flexible spine is so important IMO. LOVE THESE!
Can you suggest one?
@@forgottenvirtues5480 check out hybrid calisthenics. He has a video abput it
@@forgottenvirtues5480 I don't know how official mine is: Sitting right leg down, left knee up. With a straight spine the right elbow goes on the left side of left knee to help the twist from waist all the way up to neck. Reverse positions and twist the other direction too. Or 2) Laying down, knees raised heels at the butt, keep feet and both shoulders on the floor as both knees slowly drop to the right, raise, both knees drop left, etc. and turn your head to look the opposite direction for twist in the upper spine.
In yoga we learn to warm up the back first thing to avoid injury. Stretch in all 6 directions: flex (forward fold), extend (back bend), side bends (lateral flexion, Right + Left), and twist each side (rotation of spine above fixed pelvis, R+L).
Stewart McGill says the spine shouldn't be trained for flexibility. The hips and shoulders should be flexible, allowing twists and bends. The spine should be held in the anatomical S-shape by the muscles. Twisting movements damage the spinal discs, something that young people don't realize yet. Wait, the damage will come later
I've was doing many of these stretches that I learned in rehab when I injured my left knee many years ago. As my knee healed, the pain went away and I went back to training to start strengthening and I accorded less time to stretches. Now that I'm starting to have pain again in my knee, I realize that this absolutely must become an essential part of the training and must never be taken away.
wish you all the best for your knee!
Can you help me i also have a knee injury currently
i love watching ur vids, so simple yet powerful. Look forward to seeing ur vids every morning. Thank you for all your informative videos. Love you guys
- Forward fold 0:32
- Butterfly stretch 1:16
- Wall quad stretch 2:04
- Horizontal hang 2:58
- Crab hold 3:55
- Squat sitting 4:52
You asked for a 6th stretch that I would add to a stretching routine...you nailed the 5 most important ones accurately. From my yoga teacher experience I would say: something that involves a body/spine twist to get the rotator muscles active. In terms of yoga asanas that could be the universal pose (shava udara karshan asana) and its variations.
Started routinely stretching 3 days ago and honestly this is exactly what i needed. With all these complex stretches i cant do, this is a clear and easy roadmap!
yes love keeping it simple
These are golden. Had a flat tire today on the way home from work. My hamstrings were so tight that I almost cried changing that dammed flat! Flexibility is more important than we think. Thank you.
As someone with a slightly hunched back, this has helped me tremendously regaining a good posture. I didn't know I could feel that free inside my body. Especially the Lats and the shoulder exercizes were really working strongly against the hunched back.
I juts wanna say that fitness fiq and strength side are my favorite fitness channels. Ty guys
thank you for always getting me ready for my day or calming me down after a long day at work!
appreciate you!
DUDE
I had a weird pain in front of my right hip for 3 months or more, don't even remember anymore.
I always thought it had something to do with my hip itself.
I just tried the stretch for the hip flexors and the pain went through my leg right into the toes. After a couple minutes it went away and I still can't believe it.
4 doctors couldn't tell what was wrong.
THANK YOU!!!!!!!!
6th stretch would be a cross-lateral reach with feet and in opposite directions. ring out the spine like a wet towel. get space between vertebrae, loosen up the spinal fluid, and bring awareness so that when a twist is load-bearing... there are no surprises.
Went to the physio last week. She taught me some stretches similar to these for my situation. Whilst these videos look good, I am not in the same condition to these guys. Age 58/99kg.
I needed the 1-1 time with a physio who explained the muscle physiology and the correct form for the stretches. One size does not fit all, listen to your physio.
I have found that I really need to pay much more attention to stretching, not just a token gesture at the end of a run. I’m now doing 20mins, 3 times a day, every day which is longer than my usual runs ….. but it’s really worth it
My 6th stretch would be “worlds greatest stretch” which is basically a deep lunge, then with the same arm as the forward leg, reach across the body to the floor, then twist the other way and reach the arm as high as possible.
Agreed
I prefer split squat to lunge, because by split squat the stretch goes way further.
I intuitively do this all the time I didn’t realize it was an established stretch that’s crazy ❣️
My number one stretch.
It's important to breath while stretching. But taking deep breaths in this position feels especially incredible
This is 155% way better to learn and apply than that $200 a month Pilates class I joined. Definitely not going back there and going to incorporate this to my exercise routine. Thank You 😊
Just stumbled across your channel today, and I love all the stretches that you showed. I’ve been doing a couple here and there, but you’ve really motivated me to be more serious about stretching.
This is much needed info for improving stretching and strength, while staying efficient with our busy lives.
These are just brilliant. Tight muscles are an ongoing niggle after months of strength training and running. Thank you!
absolutely love those stretches!
6th stretch
Definitely something to twist the spine laying down. I don’t know the name but there’s a Yoga pose where we lay down flat and twist right knee to left side will twisting upper body opposite direction . ( hope that makes sense) it opens up whole sine, neck and sacrum as well as hips, often hear a crack from the spine when needed. It’s such an important stretch
I believe its called a pretzel stretch.
Nice! For me the 6th that I'm investing time in is spending more time sitting on the floor and getting more comfortable engaging neglected parts of my anatomy. I'm desk-based so I need to make a conscious effort to move regularly to improve.
keeping your body fit is so good!
Ankle Mobility Stretches help your ankles, knees and hips so much!! That is my sixth stretch for sure.
Any ones you recommend?
@@joeb6705 Ankle flexion (plantar), Ankle flexion (dorsiflexion), Kneeling Lunge, and the Figure Four Stretch.
I appreciate your channel. I love that you get right into it like others have said. Very useful stuff, thank you!
you are so knowledgeable and a great teacher love your démonstrations of the moves. Thank you
Excellent video! I have been doing variations of most of these on a regular basis for years now, and yes, they are great for the body. A 6th one would be for the chest (using a door frame, for example), which I also do daily. I mean, you covered back, quads, hamstrings, and hip flexors. The only other big muscle left is the pecs! Everybody should do all these at least 2-3 times/week, and work towards 1-2 times a day, if they want to be independent in old age!
I would add the neck. About a month ago I did a neck stretch by rolling my head around. However, I did it so slowly that the one entire circle took about 10 minutes. The casual observer might have thought I'd fallen asleep with my head at a bizarre angle. But the effect was astonishing. I really finessed the very slow movement. I had a lot of cracking and feelings of release. I also had a headache for the rest of the day! But the effects have been amazing with greater range of motion and a sense of freedom in my neck and shoulders I never had before from the rapid rotations they teach in exercise classes. Thanks so much!
My personal 6th stretch, bc I've suffered from tight hips for so long, would be the pigeon pose. Love it!
One is may constantly suffering from muscular pain and is even exposed to symptoms which are "knowingly" not linked to tight flexors... No doctor knows the answer nor can prescribe a well aligned treatment?!
Yes, stretching can make miracles happen..
Is it true that tight hip flexors can even cause psychological issues, anxiety and so on?
Keep this high valuable work doing! 👍🏻👊🏻💪🏻
My favorite part was when you just pet your dog instead of treating him like he's interrupting the video 😎
Thats right guys hip flexors and hams are messed up (all injured, last ones with 4 level3-tores, with scar tissue developed making hard the mobility also keep or improve their flexibility, and weakened), spine nerves affected, lower discs and hip bone with cracks worned out so I really appreciate the help. Thanks to both guys
Could you please give us a daily routine like for 20 to 30 min
are you stretching everyday?
Overstretching
If you are as chronically stiff as I am, you also need to research the most efficient protocol for how you actually DO the stretch. You want to check out the Isometric Stretch, also known as the Resistance Stretch. There's plenty of quality research to validate its value, and a host of practical experience too.
It's a safe form of stretching, because you are developing strength and control at the limits of your range of movement as an integral part of the training. Many forms of stretching leave you weak and injury prone at your limits.
It's been a gamechanger for me, and I'm a highly qualified yoga teacher who never made much progress increasing ROM with conventional stretching techniques despite countless hours of practice.
My sixth stretch would be stretching the flexor of the forearm. I find that most training utilize the flexor muscles in the arms which cause them to be tighter than the extensors. I personally struggle with handstand and push ups and so forth due to lack mobility in my forearm and wrist.
PS: I suck at all these, I suspect 15 years of strenght training and stretch neglect have turned me into a brick wall.
interesting!
Laying on my back, ankle on opposite knee, pulling knee back to stretch glute and IT band has been a great one and got me back into running after IT band problems.
Your videos are awesome and inspirational, and I appreciate the advice, however, it would be great if you guys could do a video working with people that have no/limited flexibility. It's awesome seeing you guys do it and teaching about it, but you guys can stretch from your head to your pinky toes! It would be nice to see you working with an absolute beginner or someone who has limited flexibility. Someone who doesn't know how to even get into the positions to begin these stretches (because they are so desk stiff) and you showing them where a good stopping point would be to avoid injury because they're trying so hard to do it like you. Many of your users are young or have years of athletic activity behind them. They are familiar with movement and listening to their body. I see comments all the time about how they're going to add this and add that to their routine. What about us that don't have any routines. That don't have years of athletic or dancing or play movement behind them? I would love to begin. Even though I'm older, it's never too late to begin. I would love to see you working with somebody who has no clue. Someone I can relate to! I can watch that and say Hey that's me. Now I know how to start!
Yes Allison I agree. I am definitely a beginner
these are all very beginner friendly. All it takes is trying them out 😀
One thing that might help is to think about chasing sensation, not shape. Don't worry too much about your stretch looking like what Josh and Trevor are doing, just approximate the position and only push till you feel a stretch even if that's not very far. When that feels safe and okay, push a little more. Take it slow. Over time you'll learn to interpret the messages your body is sending you through sensation (like what's a "slightly uncomfortable but good stretch" feeling and what's a "danger danger!" stretch feeling). Think about movement as a conversation you're having with your body to explore these positions and make sure you "both" feel safe, instead of trying to force your body into a range. It might sound weird but thinking about my body as an entity trying to communicate with me through sensation, almost like a child that needs reassurance, has really helped me get better in touch with it and learn to trust myself more.
Hey Alison, Trevor here - Our youngest brother Mitch has a channel that is more dedicated to stretching for stiff people. Check it out - ruclips.net/channel/UCHIBth5jUa03iTB_B8HCfBg - Or search Strong Roots in the search engine
Everyone starts off playing around and seeing what works just try it out and listen to your body
Amazing I have a real busy life but i can set aside time daily to do these great stretches..love them..
I would definitely say sitting in a deep squat would be my sixth.
Great info in this video. It’s your channel that taught me the benefits of daily hanging and squatting.
Thank you!
You didn't watch the whole video, did you ...
@@exnihilonihilfit6316 I did.
It just so happens my sixth would be the one he spoke about.
I am 55 and pulled my SI joint from wear and tear and this really is helping.❤
Thanks jesus
Funny hahaha
Uhh?
😂
Exodus 20:7
You shall not take the name of the LORD your God in vain, for the LORD will not leave anyone unpunished who takes His name in vain.
@@GhostfaceKillah-s2thes talking about gods name in vein (יהוה)
6th exercise - Markataasana. As someone hunched over a laptop for most of the day, its one of the most enjoyable stretches for me.
I had no idea what kind of junk I was eating my whole life. I got terribly fat and worst thing is I wasn't noticing it until I went to doctor for a checkup and my results were terrible. That's when I decided to start living healthy. Bad thing is I am lazy and hate to research about food and I just couldn't count calories all the time so I decided to invest in a meal plan from site Next Level Diet. Best thing I got myself in this life. I lost so much fat and got so much more energy when I started eating healthy.
Why is this upvoted so much? This has nothing to do with this video. Gotta be spam
@@bangbangcabrera I assume so as well.
@@bangbangcabrera What are you talking about my man?
@@rasalresid9147 it comes across as self promotion for your diet plan
WOW! THANK YOU SOOOOOO MUCH FOR SHARING these stretches. I used to be real athletic until I broke my ankle and soon packed on the pounds and became immobile. But, I'm up and moving around, but I wasn't moving like THIS!!! These stretches are EXACTLY what I need and looking for.
THANK YOU....Much LUV!
I don’t think I can even get my stiff body into any of these stretches! 🤣 but I’m going to do like you say and set time out of my day to do these. Thanks!
it will work out eventually!
For me what I would add is strength and stability to these 5 stretches. For me it's about spinal health. As you age it becomes less about muscle mass and flexibility, and more about bones, ligaments, tendons and joints, strength and stability. To these 5 stretches I would add a hug embrace, twist and balance. To have a strong, stable posture. What's a tree and flexible branches without it's trunk and roots.
Is it ok to randomly take 5 minutes out of work & do 1 of these stretches without being warmed up? Obviously won’t be able to go as deep but is there still a benefit? (Naturaly if push too hard without being warmed up there is increase prone to injury)
If u do these then ull come to be permanently "warmed up" in no time
@@Archbishop-Desmond-Tutu
That’s great
Can you answer my question also?
Just depends on how you feel and respond to it. For reference... I don't need to warm up much to do these
You guys are awesome. I Hurt my knee and my leg is also sore, this is helping me. THANKS
6th one, the pidgeon, for the buttocks :) This one helped me a lot with the typical long distance driving issues.
Teheeee, as I'm typing, I'm stretching my hammies and that's all because of you. Lovin' it!
My No. 6 would definitely be an IT band stretch: Stand upright with your legs crossed one in front of the other, feet together. Now perform a forward fold.
I am pretty flexible to begin with, especially in the hips. But that stretch really feels good and necessary for me, I seem to be very tight in the muscles it targets.
I also noticed that a lot of hip issues are connected to stiffness in the back or spine. So I would definitely suggest to work on spine mobility and flexibility. Most of the time, the hips will follow suit once the spine is "unlocked".
I'd love to leave y'all with a recommendation on that one, but I honestly don't have a miracle stretch here. I just sit cross legged or in a butterfly stretch and go through all planes of motion with my spine and see what feels good.
Hope that helps someone out, have a great day! :)
Strength Side Podcast - ruclips.net/video/laUIPdr2eOU/видео.html
Easy and very effective variation of the forward fold and butterfly is legs up the wall laying on the ground. It flushes and circulates the fluids plus keeps the back flat and relaxed.
If you had to pick a sixth stretch, what would it be? Let us know in the comments below 👇
Fitness Faq's Podcast with Josh ► ruclips.net/video/laUIPdr2eOU/видео.html
dope vest. i see you ;)
"The World's Greatest Stretch" if I had to pick one more
Cobra pose for the back
For spinal twisting benefits my go-to is crossing the leg over the midline laying on the back, with knee bent or straight. Best stretch evar!
For me I think my 6th would be pidgeon pose, my glutes are pretty tight and I really want to be able to cross my legs comfortably on the floor
following you has made my work out more enjoyable and created an all-out obstacle routing, anything goes when in motion.
Yeah, adding weights to a stretch for a newbie (or even intermediate) is not a good idea and it should have been said in the vid.
Ohh 😢 why is that? I was gonna try that
Honestly - love your videos so much, this series of stretches is unreal. Thank you. 💪🏻✌🏻💚
The best fitness channel on YT
On the face of it, this looks like the simple, easy to understand routine that I have been looking for for a very long time. Thank you.
You guys are so cool, so beautiful, so inspiring and I am thrilled to have found this channel...! I'm up at five thirty a.m. doing some of your recommendations. It's unbelievable how it has changed my life! Thank you and congratulations that everybody loves you!
Wonderful stretch routine this is what I need for my body after having three artificial joints . I am still struggling with the flexibility which I developed after years of yoga. You give me hope . Thank you very much .
Love your vlog! Your stretches are so valuable and you make it easy to learn. Simply way to a healthy body.
The way we were taught the hamstring stretch in karate was trying to bring the cheat to the knees instead of touching the ground and honestly I think this short of visualisation helped me a lot
they explained it great!
You guys are amazing. Love your videos. You guys are my primary resource for pretty much anything fitness related. Very grateful for your channel!
yes they upload great informative content!
These were so informative and helpful. Thank you for sharing.
1 mil subs!! Y'all DESERVE it!
Thank you for this! I do 1mi hikes to meditate before doing dance, martial arts, and recently started weight training, but never knew how to properly stretch before then .
💪🏽🔥
Greatest video ever for these kinds of exercises. Thanks, Brother.
Hey gents… man, you hit the nail on the head with these stretches! Question - I’m a 62 yoa male who has had 2 knee replacements. I know that I have a restricted amount of knee bending due to my prosthesis mechanical limits. Do you recommend any specific adjustments or just go slow and as far as I can. Loss of my mobility as I age is my biggest concern. TIA!
You!!!!!!!! Are very good my friend!!!!! Very very good!!!! Im using this daily!!!!! Thank you sir!!!!
Thanks for keeping it simple, definitely adding these to my routine.
with almost every second person in todays times suffering from lower back pain or survical pains, it would be very helpful if you could add a precaution warning if required in any exercise for those who have buldges in spine as the cause of pain, again reason being so common.
i really enjoy your morning stretches they work for my back use have awesome vids thanks guys
Thanks and congratulationd for your great videos! They help a lot !
That wall quad stretch. Wow!
Love these...4 of them I've been doing in martial arts for over 4 decades!
The Sixth Stretch: Spinal Twist Variations. My body needs increased mid-thoracic mobility and my new favorite go to for this is the “windshield wiper” while in a lunge and using a wall to stabilize hips.