@@SibylleLeon 😅 People always seem to comment that I look like Bill Burr. (Mind you they think I look like any bald man, but Bill is certainly the most common.
yeah, we really need to move our joints & muscles to the end of their range of motion, because we get so little movement if we spend all week in front of a computer
I came back home from the gym. And as usual, my lower back is hard as cement, the tops of my hip bones are aching with a pinching like feeling and I can barely properly straighten up (today I over did the training so it's worse than usual). I did the first movement and instant relief, well looks like 80 percent relief it feels great. I used to think it was the hernia at l4, but now with some research and this movement I realize the kyphosis I have may be putting excess strain on the hit flexors which pressure the parts of the quad into rigidity? maybe. But the relief is certainly real. Thank you for the informative vid!
The Rectus Femoris muscle (one of the quads in the thigh) pulls the front of the pelvis down when it's tight and short and this increases the arch in the lower back and is a common cause of low back pain. The Rec Fem gets tight from any leg workout, running, cycling etc
@@BodyFixExercises Thank you once again, I programmed it into my gym training sessions and I may try do it first thing in the morning before getting out of the bed. Thanks once again, best wishes.
Thank you so much for posting this, I struggled with back pain for many years and I did those exercises for the last 3 days and I feel so much better, instant pain relief with just the first one, so glad I came across this video
This is the best stretching video that I've ever found on youtube- so efficient! I need to get stretching more because I weightlift and work at a laptop and this is the only video I've been able to stick with. I sometimes suffer from tension headaches from a tight upper back/neck and these stretches daily have helped so much. Thank you!
two questions: 1. can i hold exercise 1 position for 2 minutes? 2. could you tell me why people elevate heels when squatting? naturally, the ankle goes into dorsiflexion when when we squat, then isn't is counter intuitive planter flexing the ankle? thanks in advance
1. You can, if you don't find it too hard. But about 1 minute total stretching is peak and doing more can be detrimental 2. People elevate their heels because their calf muscles often don't stretch enough to do a squat with good form without a calf raise. But if you can do it without a heel raise, go for it. People who squat regularly have no problem doing this
@@BodyFixExercises thanks very much for the reply. 1. since exercise 1 is a lot like brettzel exercise, which was recommended for minimum 2 minutes hold. Secondly, 30 seconds don't seem to be enough to loosen me up. 2. i was thinking, what if i elevate my metatarsal heads of the feet, would that be injurious to the knees or hips?
Question about Exercise 3: How will it impact the efficacy of the stretch motions if "as far as you can without lifting your heel" is not as far as the ankle would ordinarily flex? One of my ankles has injury-/repair-reduced mobility in that flex direction. I would not want that to create further imbalance in my body due to asymmetric stretch efficacy.
Just mobilise the ankle on the rigid side but not the other if you like. But overall I think mobility is more important than having equal mobility in this case
Hi, I have this tingling and warm sensation if I sit on a chair at the office, let me elaborate more: from 8 am -to 12 pm no issue, after 12 pm, this warm, tingling sensation starts in the middle of my kneed ( pattela). It never goes unless I start moving around !!!! Last year the sensation was different, as per the following: whenever I felt sleepy my knees start tingling and start to send signals to my brain and the adrenalin goes sky rocking, and woke up frightened due to my heart beat acceleration . I visited many doctors at that time and they said, based on your knee assessment everything is ok. some of them said the wear and tear effect may causing( i’m 47 Y/O)this as you have a partial ACL tear and meniscus as well, but not Major. I red a lot of articles about knee problems, none of them described the symptoms I have. I run three times a week 5 kilos for each. I do light leg exercises. I did some physiotherapy but didn’t help much.
@@BodyFixExercises plus when I walk my head is always more forward and sleeping is a pain I sleep on my side and head is forward plus I stomach sleep aswell 🙄
Great mobility/stretching exercises - thank you!🙂 Been doing some ot the basic poses (like "puppy pose") in my yoga and stretching routine), but you have taken it several levels up and make the stretches superefficient!👍 Oh, and an additional big thank you from my lower back!😉
Wow. You Just start with something that requires a level of flexibility that is so out of my abilities. If I could twist and geab like that I wouldn't need the video
Notice the famous cameo at the end there? 😜🤣I get sooo many comments that we look the same. Separated at birth maybe?😆
Hahaha! Yes, I did, I wondered what had happened there 🤣
@@SibylleLeon 😅 People always seem to comment that I look like Bill Burr. (Mind you they think I look like any bald man, but Bill is certainly the most common.
😂OMG, that was really funny 😁
I’m loving that you got straight into it without too much over explaining 👍👍👍
🙌 that's the plan!
Perfect for me at the end of a week I've basically spent at the computer working!!
yeah, we really need to move our joints & muscles to the end of their range of motion, because we get so little movement if we spend all week in front of a computer
“Exercise should be regarded as tribute to the heart” - Gene Tunney
Nice one!
The boxer?
I came back home from the gym. And as usual, my lower back is hard as cement, the tops of my hip bones are aching with a pinching like feeling and I can barely properly straighten up (today I over did the training so it's worse than usual).
I did the first movement and instant relief, well looks like 80 percent relief it feels great.
I used to think it was the hernia at l4, but now with some research and this movement I realize the kyphosis I have may be putting excess strain on the hit flexors which pressure the parts of the quad into rigidity? maybe.
But the relief is certainly real. Thank you for the informative vid!
The Rectus Femoris muscle (one of the quads in the thigh) pulls the front of the pelvis down when it's tight and short and this increases the arch in the lower back and is a common cause of low back pain. The Rec Fem gets tight from any leg workout, running, cycling etc
@@BodyFixExercises Thank you! :)
Have a great day!
@@BodyFixExercises ....and yes I did legs (inc. quads) and sprint training today for heart elasticity.
Makes sense. Should do you wonders then!
@@BodyFixExercises Thank you once again, I programmed it into my gym training sessions and I may try do it first thing in the morning before getting out of the bed.
Thanks once again, best wishes.
This is a wonderful series of moves! I am going to start this as a daily practice.
Thank you so much!
You're so welcome!🙌
Thank you so much for posting this, I struggled with back pain for many years and I did those exercises for the last 3 days and I feel so much better, instant pain relief with just the first one, so glad I came across this video
Sooo many people get relief from low back pain with that first exercise. Everyone should stretch the Rectus Femoris muscle regularly!
Happy to hear these helped your pain. I have low back pain, yet afraid to try these. Its amazing how the mind/body/pain connection affects me. Cheers!
This is the best stretching video that I've ever found on youtube- so efficient! I need to get stretching more because I weightlift and work at a laptop and this is the only video I've been able to stick with. I sometimes suffer from tension headaches from a tight upper back/neck and these stretches daily have helped so much. Thank you!
Tx for getting right to it, and keeping it physiological, and terse. Well done!
👍🙏
Great vídeo, but very challenging for me!
Just chip away at it , bit by bit.
Can you make this video, but make one with a work out along so we can do it along with the video?
Thank you! As I get older I get tighter. Excellent stretches. Felt so good❤
A really clear and concise explanation and demo. Thanks!
15 years lower back stiffness, now I can reach down and put on my socks without issue. Thank you
Wonderful! 🙌
Excellent. Thank you.
Glad you enjoyed it!
Thanks
two questions: 1. can i hold exercise 1 position for 2 minutes?
2. could you tell me why people elevate heels when squatting? naturally, the ankle goes into dorsiflexion when when we squat, then isn't is counter intuitive planter flexing the ankle?
thanks in advance
1. You can, if you don't find it too hard. But about 1 minute total stretching is peak and doing more can be detrimental
2. People elevate their heels because their calf muscles often don't stretch enough to do a squat with good form without a calf raise. But if you can do it without a heel raise, go for it. People who squat regularly have no problem doing this
@@BodyFixExercises thanks very much for the reply.
1. since exercise 1 is a lot like brettzel exercise, which was recommended for minimum 2 minutes hold. Secondly, 30 seconds don't seem to be enough to loosen me up.
2. i was thinking, what if i elevate my metatarsal heads of the feet, would that be injurious to the knees or hips?
FANTASTIC!!👍👍. Thank you!❤
Thank you! Cheers!
Question about Exercise 3: How will it impact the efficacy of the stretch motions if "as far as you can without lifting your heel" is not as far as the ankle would ordinarily flex?
One of my ankles has injury-/repair-reduced mobility in that flex direction. I would not want that to create further imbalance in my body due to asymmetric stretch efficacy.
Just mobilise the ankle on the rigid side but not the other if you like. But overall I think mobility is more important than having equal mobility in this case
Omg! I had to subscribe Immediately, I needed this Chanel 🙏🏾🙏🏾🙏🏾🥰
Where’s the cat? I have one that needs more stretching than the usual frontal wake up routine. 🤣🤣🤣
The cat usually sleeping under the camera tripod, or in the cupboard. He couldn't be bothered getting up today.
Thank you so much! Much appreciated!
I made it through the exercises. Thank the Lord this wasn't 10 minutes
😆
this is awesome and great info!! I will be trying these
Thanks
Hey! Thank you very much!! 🙏🙏🙏
Wow these stetches feel so good. My back is loving this.
Great;
What about Bill Burr @5:13 , could you please explain that joke? :D
A lot of people comment, saying I look like Bill Burr.
(And talk like Korg in Thor)
Nice
Thanks!
If only I could get on the floor
I reckon your first exercise 90% of your viewers cannot do. Way to advanced. Let’s just try lying flat on the ground first.
Hi, I have this tingling and warm sensation if I sit on a chair at the office, let me elaborate more: from 8 am -to 12 pm no issue, after 12 pm, this warm, tingling sensation starts in the middle of my kneed ( pattela). It never goes unless I start moving around !!!!
Last year the sensation was different, as per the following: whenever I felt sleepy my knees start tingling and start to send signals to my brain and the adrenalin goes sky rocking, and woke up frightened due to my heart beat acceleration . I visited many doctors at that time and they said, based on your knee assessment everything is ok. some of them said the wear and tear effect may causing( i’m 47 Y/O)this as you have a partial ACL tear and meniscus as well, but not Major. I red a lot of articles about knee problems, none of them described the symptoms I have. I run three times a week 5 kilos for each. I do light leg exercises. I did some physiotherapy but didn’t help much.
Every Video you pose I’ve got and I’m only 37 my posture isn’t good especially when sleeping
At 37 you can get right back on top of things though, so get stuck into them Danny 👍
@@BodyFixExercises mainly rhomboid pain right side always hurts when move right shoulder
@@BodyFixExercises plus when I walk my head is always more forward and sleeping is a pain I sleep on my side and head is forward plus I stomach sleep aswell 🙄
@@dannybside2302 have you seen this yet? ruclips.net/video/VpFBbxp67lE/видео.html
I watched, liked, subbed and now I feel tired and need a nap before I watch it again. 😅
😆
Thank you very much.👍👍
Thank you too
Feels great!
Super!
Thanks for great vídeo and working!
You're welcome!
I am 32 and have not stretch much at all. Is it to late to start now?
Not at all. Never too late. And 30's is a great time to start
Great mobility/stretching exercises - thank you!🙂 Been doing some ot the basic poses (like "puppy pose") in my yoga and stretching routine), but you have taken it several levels up and make the stretches superefficient!👍
Oh, and an additional big thank you from my lower back!😉
You're so welcome!
Can you do these stretches with a lower back and groin strain? All on my right side. Thank you so much for your very informative podcast.
I wouldn't do these with a strain.
I do all these in yoga thanks 🙏
Morning❤ Everyday do this🙏🏻thx u
Keep it up🙌
Can you suggest alternative routine here for si joint dysfunction?
See my SI joint pain video
Coul you please explain how to adjust slipped Atlas?
This is your best bet with exercises...
ruclips.net/video/Y7s8e-AnJgA/видео.html
What a gem the best stretch routine I have found on here. Thanks so much for the content I love these stretches.
Glad you like them!
My colleague came in the office ans found me like 04:14 😂
lol
Great exercise , working very well for me 👌👏
Great to hear!
Great job!
Hit that like button on your way in 👍
🙌
Great job!
Hit that like button on your way in 👍
Thank you 👍
Wow. You Just start with something that requires a level of flexibility that is so out of my abilities. If I could twist and geab like that I wouldn't need the video
😬sorry. Looks like I started a bit too high level for this one! 🤣🤷🏼♂️
Do it anyway. Modify it as you need to.
I can't do the first one but I used a towel to grab my foot
Awesome Video .. Thanks !
Cheers! 🙌🙏
…what if I cant do any of these
You can just do a gentler version of these, not twisting or reaching so far, and slowly but surely increase the stretch over time
awesome, thank you!
My pleasure!
At 79 you are joking!!
Try this...
ruclips.net/video/IL3E0SGEWl0/видео.html
Did you try it though?
Thank you 😊
You're welcome 😊
So where do we start if we can’t even do exercise 1?
Get a yoga strap. If you can’t grab your foot, have the strap pull your foot close as possible until you can increase your mobility.
Exercise 2, the important thing is to do what you can
these are great. Thanks ❤
You're welcome 😊