as a gymnast, static stretching was an extremely important part of my warm-up, cool down, and many time blocks throughout the 4 - 6 hour long training sessions. In a 6 hour practice I probably devoted at least 90 minutes to flexibility training, much of it static. I don't know what the literature says, but my personal experience tells me that without all the extensive static stretching throughout the workouts, I would not have been able to last and perform for such long training sessions. By that alone I would argue that long interval static stretching during workouts improves overall and immediate recovery and endurance. I don't know what the exact science is, but I know that holding a static stretch for 2-5-10 minutes did wonders for instantly rejuvenating my tired and sore muscles. I was a rings specialist, so if you've ever been on the rings, Im sure you can appreciate and understand the high intensity stress put on the body during rings training and routines. Whenever my muscles were totally exhausted ( or as I matured as an athlete and I could feel exhaustion coming on) I would spend anywhere from 2 - 10 minutes in static positions, stretching them out extensively. This would allow me to continue on longer with my training sessions, than if I had just couch potato rested for the same amount of time. I would also argue that mid to long interval static stretching in between each set of repetitions will give greater increases in muscle growth, muscle mass and muscle definition. And that you can even control (in part) the direction of muscle growth by using static stretching techniques between sets of repetitions! For me, it makes static stretching not only a practical, but also an elemental and necessary part of all my workout routines. :)
When I did Muay-Thai we never stretched yet within months we were all kicking head high. Judo/BJJ also very cursory warmups with some light mobility drills.
Man, learning human movement can all be so confusing if 1) you don't have high level education and the ability to read and digest scientific literature or 2) a mentor that exhibits the above properties lol. I guess all we can do is try and take in as much as we can from varying different sources and try to figure it all out in the most efficient and objective way. Yes or no? Idk.
I agree. Just try to acquire knowledge whenever you can and you'll realize great improvement over time. A great place to start would be to checkout knowledgable channels. I would recommend checking out these channels: Jeff Nippard Athlean x omarisuf juggernaut training (obviously) alan thrall shredded sports science Mike Matthews
You will spin your wheels trying to aggregate data. Pick a reputable source and stick to his or her methods. When there is conflicting data among reputable coaches that just means there are multiple ways to succeed.
Just got here from the foamrolling video from 8th sept. And i must say, these videos are top-notch! Totally forgot about eccentric loading to stretch. Gonna try doing both for my supertight hamstrings to see if it improves ROM even more.
Game changer. Thanks for the excellent work, Quinn. Been a long time since I tried to read your stuff on Juggernaut. I'd love to see a conversation between you and Kelly Starrett. I feel that K Star can be a bit, well, extra sometimes, but I have no background in PT.
I have an interesting topic on this subject. I am naturally flexible so I don't use stay stretching to be more flexible. Instead I use it to help decrease what I would think is inflammation. A good example is using the commonly called couch stretch to stretch my quads so that my knees don't hurt. What does the literature say about this benefit to static stretching?
I pull stuff around with a grocery tote, and the torsion on T11-L1 creates trigger points, even up to the clavicle( pack back also). I did this to avoid carrying a pack on my back.
Try CRAC😁 its pretty much a similar approach Contracting muscles at length to add control End of Range and giving an extra "spark" to the muscles when they notice that theres not enough power.
Hi Daniel, rather than linking 50 URLs to the caption, it's much easier to send these papers directly. I'm more than happy to provide with all of the PDFs that I reference. Email is: info@clinicalathlete.com.
Good info. However, ignoring the longer term benefits of life-long mobility work. All you have to look at is older individuals. Shoulders rounding forward, spine fusion, neck craning forward. Rotation of the spine nearly impossible.... All these signs of aging completely avoidable through a life-long commitment to mobility/flexibility work.
I've recently discovered vitamin K2, which works in conjunction with vitamin D3, magnesium, and calcium to regulate calcium absorption into the bones. Most people are Vitamin K2 deficient, as its mostly found in animal fat products like grass fed butter, fatty meats, full fat dairy products like hard cheeses, which are being avoided in standard recommended diet. You can get Vitamin K2 from non animal sources, usually fermented vegetable matter, like sauerkraut, or Japanese Natto. Without K2, calcium deposits form in the joints, spinal column, and arteries. There's a great anecdotal story from an elderly chap. which I quote here;- Mike Mcdaniels - "OMG! I took K2 supplementation for a month. THEN: My back started feeling like there was sand in it. It got worse and worse, till I ended up in the hospital. The medical people couldn't help me. A week later these problems finally began to resolve by them self. NOW: My joints started breaking loose. My ability to stand up straight improved. (dramatically) The joints in my hands started to crack again. My back started to crack again. I'm 66 years old, and my back hasn't cracked loose in years... The sun doesn't bother my eyes as much as it used to. I actually believe my small cataracts are dissolving. Then: My brain fog is vastly diminished. Finally: I could tell you about my prostate gland, but I think you get the picture. I feel GREAT!" Source - ruclips.net/video/-gei4_8ZAvo/видео.html This story of Mikes indicates that calcium around his spine was being displaced, with the feeling of sand in his back. I had a similar situation when I started eating Natto. My left hip joint became inflamed all of a sudden 1 week after I started the K2 supplementation. After some research, I discovered this was the re-mineralization of the hip joint, and the transfer of minerals to the bone create a fluid deposit around the tissue that surrounds the joint, in order to aid the transfer. The throbbing pain I suffered lasted a day. Did I have a mild for of osteoporosis? Not sure, but it seems so. This combination of vitamins added to my diet was intended to lower my blood pressure, which has worked, but seems to have helped elsewhere in the body. Preventing bad joints as you get older seems like it can be affected by including certain vitamins into diet. While I am 100% supportive of mobility protocols to keep ranges of movement, I believe diet has a lot to do with how stiff and immobile elderly people are.
Jack Beddows , thanks for the sanity and the good points. I’m seeing all these people, even Ph D’s, who suddenly act like flexibility is bad and that low range of motion is desirable.
I think its more controlled range of motion instead of "low." With that being said, it's hard to get the message across to people who dive towards the extremes. Static stretching has great benefits as long as one could control the positions they achieve. Now take a hypermobile person who loads up in a squat and goes past the point that their muscles can control. More times than not they either bail on the lift/ or rebound so hard out of the bottom that they set them selves up for injury. If these athletes had better control of their end ranges, or knew not to descend past what they could control, injury wouldn't be such a risk for the hypermobile IMO.
So when someone comes into my gym and asks me if we stretch I can tell them that if you perform certain exercises properly through a full range of motion that essentially is a loaded stretch and research shows its' more beneficial than a static stretch?
These videos always talk about how static stretching does not improve flexibility long term, so how do you improve flexibility long term? Are gymnasts just born flexible or are they able to train and permanently improve flexibility?
Dr.Quinn congratulations on your series of videos! Can you please make a video on ankle mobility? I have serious issues when I squat, even if I wear weightlifting shoes and stand on a platform. High bar squats or low bar squats don't make a difference. I can only Front squat relatively easily and I am able to go as low as possible. Thanks in advance!
At one point you say you "check they have the flexibility for their sport" and then look to strengthen. What if they don;t have the flexibility yet? Should they look to PNF stretching to increase that flexibility or does static stretching have a use? Thank you very much for the information, by the by...
I think there are more cultural influences on stretching than many realize, which I think might influence the research regarding it. For example, I grew up in Sweden and I never even heard of anyone stretching statically as a warm-up. Ever. I have only heard of static stretching in order to either: 1) gain flexibility in hamstrings, groin or shoulders OR 2) relieve muscle stiffness (NOT soreness) after workouts. Does anybody here know of any studies that deal with these different goals with stretching?
Hey Quinn, quick question for you here. I have a problem in setting up for the clean/snatch/deadlift, where my lower back slightly rounds. I think my problem is my hamstrings, and them not being long enough or flexible enough. What is the best way to fix this problem, and/or to lengthen my hamstrings in order to have a better setup? Realy, really hoping to hear back from you on this. Thank you for your videos and your time.
Does this kinda add credence to DC loaded stretching, or "extreme" static stretching with weights attached to potentially enhance hypertrophy and improve flexibility at the extreme ranges while still regaining functional strength in that range?
Do you think you will ever address the misconception that we are symmetrically beings, and that a asymmetrical diaphragm can dedicate to pattern emergence that will lead to lack of performance or various impairments as outlined in PRI. I have heard now growing emergence in the push to have a breathing assessment prior to a functional screening outline in SOFAM
Regarding the last "stretch" that was for the upper body, would a lat pull down be better suited in order to get at greater ROM? I'm thinking, that in that motion we also get to work more on the dynamic stability of the scapulae as well and teach them to upwardly rotate as the arm elevates. Would be nice to hear your (Quinn) thoughts on that. /Chris
I seem to have sufficient range of motion when performing the "pull overs" - but when I am standing, it is very difficult to actively take my arms overhead and i can't reach as far. What would I need to strengthen so I could get overhead when I'm standing? Also, when I do weighted pull overs the front of one of my shoulders is super painful. If anyone could help me out that would be so helpful!!
Hey Doc, what about using dynamic stretching before the start of warm up sets? I am 45 and female, and I've found that when I start with dynamic stretching, then go into warm up sets and then finally working sets, my working sets see better mobility. Is that ok, in your opinion or should I be changing anything? I already have pretty good mobility but the dynamic stretching seems to help with a cold start.
Cellar Door , the information here is invaluable: www.mikereinold.com/ankle-mobility-exercises-to-improve-dorsiflexion/ Am not affiliated in any way, but have used these same exact methods to improve squat form inhibited by a tight ankle due to repeated rolling / sprains. Hope it helps!
Check out my RUclips channel and search for 'squats' or 'ankle mobility'. The Darkside Strength RUclips channel also has great videos. An in-person meeting with a professional is always helpful. Find one that understands lifters at www.clinicalathlete.com
What about the aspect of when you go to stretch, your bodies natural response to something that is happeing outside of your 'normal' ROM is to resist the new ROM you're trying to induce. So could a factor be the need to train your neuromuscular system not to resist the new ROM but consciously relaxing, rythmic breathing while in the new ROM to allow your body to accept that this ROM is ok and there is no need to panic/resist it?
dunno what i was first, hypermobile or stretching, chicken n egg here. stretching hams helped aged 16. stretching helped against pain and i got flexible easily. got sick issues solved recently,now i gotta get my thumb to stay in lside the joint.. maybe stop typing...
+Juggernaut Training Systems What would be the recommendation for a tipped scapula? It's only on the right side, and it has caused pain/muscular imbalances for my entire training career (15+ years). In theory the loaded pull over seems like it would be beneficial.
Sorry to hear about the shoulder. We can't give specific recommendations without an assessment. I'd recommend checking out the directory at www.clinicalathlete.com for a provider in your area. The pullover may or may not work. Stay tuned for a scapula episode coming out soon, that may answer this question.
So if I am mobile enough to do atg hibar squats and overhead squats etc and my aim is to be good at powerlifting I should rather drop doing all the streching and mobility stuff? Is it enough to do the lifts I need to do for the sport, to keep the mobility? Since I don't want to lose the ability to do atg squats.
At some point you'll want to prioritize specificity. But in general, yes, if you already have the mobility, there's less of a need to be doing work to improve mobility
Hi! Rather than linking 50 URLs to the caption, it's much easier to send these papers directly. I'm more than happy to provide with all of the PDFs that I reference. Email is: info@clinicalathlete.com.
Hi Chad, rather than linking 50 URLs to the caption, it's much easier to send these papers directly. I'm more than happy to provide with all of the PDFs that I reference. Email is: info@clinicalathlete.com.
Question(s): I just finished a book titled Relax into Stretching by Pavel Tsatsouline and am wrapping up Super Joints. He says, if I remember correctly, that you are most subject to injury if you have a gap between active and passive joint mobility. I believe you addressed that here to a degree. He uses techniques similar to PNF and Dr Ospina's PAILS and RAILS concepts. Are you familiar with those and will that sort of approach yield similar results? or is more serious loading through full ROM necessary? Side rant: I wish there was a definitive text on mobility... Your ideas of breathing, developmental positions, PRI implemenation, Grey Cooks FMS work, Jill Miller's work along with Kelly Starrett, Dr. Ospina's FRC approach, coach Sommers gymnastics stretching all have varying views and approaches and I don't know where to start! AH!!!! I hate the internet.
Yes, it can be very confusing. That's the unfortunate down side of having access to so much info. I try to base my approach on the scientific evidence. So, if you're wondering where to start, it's probably best to go with the peer-reviewed literature.
You're the man Quinn! That's great advice. I like to experiment with everything, n=1, but in the end I usually come back to advice you've given. Thank you once again!
The vertical jump study everyone cites had people not doing any kind of warm up jumps. The same study showed that people who static stretched but did low or mid intensity vertical jumps to warm up had no decrease in max vertical jump. There was another study that showed stretching the quad muscle weakened max quad extension force, but that study is misunderstood too. For a dancer or martial artist who need to generate power at extreme ranges of motion, we're stretching the opposition muscles (mostly hamstrings) and not the quads. So stretching allows us to generate more power at the extreme ranges of motion. It also means we're not ripping our abductors & hamstrings when we kick high or jump split in the air. I saw a big jacked guy who used to play D1 football struggle and failed to push press 135 lbs because he lacked shoulder flexibility. I static stretched him laying on his back for a minute and he stood up and instantly pressed the barbell. This makes sense to Olympic lifters & Crossfit folks because they already know you need very high and abnormal shoulder flexibility to do overhead lifts. They're stretching opposition muscles to unleash the primary weight bearing muscles. There was a huge study on joggers stretching. They took two groups of runners. One group liked pre-run stretching and another didn't and they made both groups to stretch before a run. This resulted in no increase or decrease in injury for either group of runners. The runners who didn't like pre-run stretches weren't adversely impacted. Then they made both groups NOT stretch before a run. This time the group that didn't usually stretch saw no difference but the group that preferred stretching got a higher injury rate. Moral of the story is to do what you're comfortable with. There's no right or wrong when it comes to stretch or not-to-stretch. You know what your body wants and not some opinionated self anointed expert who likes to tell you "you're doing it all wrong".
If I force someone into a full split when they are no where near that flexibility why do they get injured longer than just having temporary pain if it's just tolerance instead of mobility. It stands to reason they will be hurt for quite some time. Does The nervous system gets injured? Does the nervous system not tolerating cause the muscle to get injured?
what if your goal is not power output, for example a runner/running? what if you need more flexible hamstrings to prevent or maintain back health (to avoid ruptured disc and/or sciatica)? looking for feedback.
Thanks for the information. I have some questions for you. What do you think about the couple min of running for warm up?? Is it necessary? Do We always have to do stretching before workout?
Hey Dr Quinn, loving the videos so far. Could you provide on screen citations to the research you are referencing for thise of us that want to read into it a bit further? Obviously the anecdotal parts are more observational but i would love to have some material to bring to my professors and classmates. Keep at it man.
A sarcomere is not a cell, it is a part of a cell. When static stretching we are elongating in actin and myosin interactions. The problem comes when we stretch past 120% of resting length. At this point there is not enough cross bridge interaction to produce max power. More cells are not created, hyperplasia is rare in adults.
Good for you to harp on the 1% of the video. Do you feel better now? So yes, given that sarcomeres are not cells but are cell components then correct, there are no new cells built/created, only more cell components within the existing cells, therefore hypertrophy not hyperplasia.
A very talented powerlifter once told me this about any concerns re: a few percent being shaved off his single-lift max's: "In training, I'd rather safely stretch and be able to compete rather than not stretch and blow out a muscle and then not be able to compete or even train properly for 3 to 6 months." Nearly every training partner I've ever had who insisted on avoiding pre- and post-workout stretching wound up tearing a muscle or connective tissue within a few intense workouts. And some of those guys were half my age and in what I believed to be in far better overall condition.
I Don't think injuries result from lack of stretching pre or post workout, I believe it more comes down to putting the muscle through t's active range of motion safely with little to no weight and slowly progressing. This way we passively increase ROM while also cuing muscle schema and warming up the tissues of the body. I personally do not stretch pre or post workout and I do not tell any of my clients to stretch unless they have severe ROM restrictions in which we work on together and I prescribe amounts to do at home before bed or throughout the day. I've never had any injuries and I've been training for 3 years. I simply do a dynamic warm up before my workouts and I'm good to go, warm up the rotator cuffs and do the stairmaster for 3-5 minutes then do abs to get my core warmed up along with the rest of my body then I start my main workout when I'm done. Works like a charm!
Why not just do the exercises loaded i.e RDL or pullover? Surely that's better than doing eccentric stretching because you are always eccentricly loading therefore stretching?
of course no one should stretch a muscle before a performance, one should only loosen the muscle to where it is already capable of reaching. Any material stretched out is weakened. Long hold static stretching should be done on rest days because its insanity to try and break past a plateau before a performance. Plus i dont think the muscle is weakened it is just weak in the new position one can now reach where the muscles were not used to being in. E.g. doing atg squats for the first time, where previous you could maybe only go to parallel. the muscle is NOT weaker as such but is weak in the new position it is not accustomed to. Static stretching is absolutely important when one understands that the muscle also needs to be strengthened in the lengthened position. And it definitely does prevent injury
Certainly, increased mobility is not coming from adding sarcomers in the middle or at the end of a given muscle. My theory is, that short term increased ROM (either by various stretching, rolfing, foam rolling, graston or manipulation) stems from numbning the golgi receptors. If you watch a session by Douglas Heel, you will see him inflict pain by manipulating tissue, and subsequently, the ROM is increased as by magic. If the fascia surrounding the muscle is tight, the golgi receptors are triggered due to intramuscular pressure more easily. Fascia isn’t easily stretched lengthwise, but since muscles can grow to extreme size, is it plausible that fascia is more pliable across. If the fascia is more pliable across, is intramuscular pressure lower when testing ROM, leading to long term increased mobility.
Ok I have a question I had a grion injury, no idea how this happened.. first time ever. I always stretch and never overdue or push my body to hard. And also second question is there an exercise or exercises that actually causes neck pain, because I'm constantly getting neck pain...
Awesome!! I think these will definitely help me quite a bit. Do you have other videos or references to places with more of these kind of stretches? I'd like to find some specific to my problem areas.
Hagen Wong Could do Cuban rotations/presses really focusing on the change from internal to external rotation. And slow controlled front squats focussing on really being strong and extended in the thoracic throughout the whole movement, I’m no quin henoch but I had similar issues to what you described and this is what o did/still do to help
If you feel it helps you achieve new positions, and does not affect your performance, then go for it. For many, the time spent static stretching could be spent getting stronger, faster, etc
Both the content and the verbal form is high quality! Thank you for this!
So grateful for the free information.
Thank you.
as a gymnast, static stretching was an extremely important part of my warm-up, cool down, and many time blocks throughout the 4 - 6 hour long training sessions. In a 6 hour practice I probably devoted at least 90 minutes to flexibility training, much of it static.
I don't know what the literature says,
but my personal experience tells me that without all the extensive static stretching throughout the workouts, I would not have been able to last and perform for such long training sessions.
By that alone I would argue that long interval static stretching during workouts improves overall and immediate recovery and endurance. I don't know what the exact science is, but I know that holding a static stretch for 2-5-10 minutes did wonders for instantly rejuvenating my tired and sore muscles. I was a rings specialist, so if you've ever been on the rings, Im sure you can appreciate and understand the high intensity stress put on the body during rings training and routines.
Whenever my muscles were totally exhausted ( or as I matured as an athlete and I could feel exhaustion coming on) I would spend anywhere from 2 - 10 minutes in static positions, stretching them out extensively. This would allow me to continue on longer with my training sessions, than if I had just couch potato rested for the same amount of time.
I would also argue that mid to long interval static stretching in between each set of repetitions will give greater increases in muscle growth, muscle mass and muscle definition. And that you can even control (in part) the direction of muscle growth by using static stretching techniques between sets of repetitions!
For me, it makes static stretching not only a practical, but also an elemental and necessary part of all my workout routines.
:)
Malachi Greenidge
He actually said that is is beneficial for gymnast (or anyone else that produces strength in a stretched position) in the video.
Sorry but how would it control the direction of muscle growth? And yes, most things are better to do between sets than being a potato.
@@snuffcarl stretching all the fascia and connective tissue will create room for muscle to expand and grow..
Dilly diddles digging the bro science
@@ljforpresident912 correct me. I want to learn.
When I did Muay-Thai we never stretched yet within months we were all kicking head high.
Judo/BJJ also very cursory warmups with some light mobility drills.
Interesting
This channel is pure gold.
Man, learning human movement can all be so confusing if 1) you don't have high level education and the ability to read and digest scientific literature or 2) a mentor that exhibits the above properties lol. I guess all we can do is try and take in as much as we can from varying different sources and try to figure it all out in the most efficient and objective way. Yes or no? Idk.
I agree. Just try to acquire knowledge whenever you can and you'll realize great improvement over time. A great place to start would be to checkout knowledgable channels. I would recommend checking out these channels:
Jeff Nippard
Athlean x
omarisuf
juggernaut training (obviously)
alan thrall
shredded sports science
Mike Matthews
and yes I agree when you have conflicting opinions check the research and use your judgment. Good luck.
You will spin your wheels trying to aggregate data. Pick a reputable source and stick to his or her methods. When there is conflicting data among reputable coaches that just means there are multiple ways to succeed.
It is a constant learning process, which will never end as long as there are more studies going on😁
Maybe.
Just got here from the foamrolling video from 8th sept. And i must say, these videos are top-notch! Totally forgot about eccentric loading to stretch. Gonna try doing both for my supertight hamstrings to see if it improves ROM even more.
Hope it helps!
Could you give examples for how to implement the type of stretching you've recommended in splits positions?
Dr Aaron Horschig and Dr Quinn Henoch are mint, giving good info.
Education, evidence based literature, breath work and critical thinking. Brilliant, sound and sexy science. Thank you.
science is sexy
Game changer. Thanks for the excellent work, Quinn. Been a long time since I tried to read your stuff on Juggernaut. I'd love to see a conversation between you and Kelly Starrett. I feel that K Star can be a bit, well, extra sometimes, but I have no background in PT.
flawless stuff as always from JTS
I have an interesting topic on this subject. I am naturally flexible so I don't use stay stretching to be more flexible. Instead I use it to help decrease what I would think is inflammation. A good example is using the commonly called couch stretch to stretch my quads so that my knees don't hurt. What does the literature say about this benefit to static stretching?
This is tremendous. Thank you.
Can you do a clip on stretching the whole body for example quads, lats, calves etc. Love your stuff just found it on RUclips.
I pull stuff around with a grocery tote, and the torsion on T11-L1 creates trigger points, even up to the clavicle( pack back also).
I did this to avoid carrying a pack on my back.
what would be a good eccentric loading to stretch out a squat pattern? just simply doing a squat? or maybe both sides of a lunge/split squat?
breathing pause squats maybe?
prying goblet squat
Stretching my ankles in the leg press and then doing goblet squats does wonders for me
Dr.Quinn and Dr.Mike are the two broiest doctors ever, I love it.
Try CRAC😁 its pretty much a similar approach
Contracting muscles at length to add control End of Range and giving an extra "spark" to the muscles when they notice that theres not enough power.
Fuck, this is pure gold! Everything Quinn Henoch has to say is gold
Dr. Quinn, would you mind posting references for the papers you mention so that I can read them? Thank you.
Hi Daniel, rather than linking 50 URLs to the caption, it's much easier to send these papers directly. I'm more than happy to provide with all of the PDFs that I reference. Email is: info@clinicalathlete.com.
Love this stuff! Thank you for another excellent video Dr. Henoch :-)
Glad it was helpful!
Good info. However, ignoring the longer term benefits of life-long mobility work. All you have to look at is older individuals. Shoulders rounding forward, spine fusion, neck craning forward. Rotation of the spine nearly impossible.... All these signs of aging completely avoidable through a life-long commitment to mobility/flexibility work.
The most important for older people is maintain strength AND mobility
I've recently discovered vitamin K2, which works in conjunction with vitamin D3, magnesium, and calcium to regulate calcium absorption into the bones. Most people are Vitamin K2 deficient, as its mostly found in animal fat products like grass fed butter, fatty meats, full fat dairy products like hard cheeses, which are being avoided in standard recommended diet. You can get Vitamin K2 from non animal sources, usually fermented vegetable matter, like sauerkraut, or Japanese Natto. Without K2, calcium deposits form in the joints, spinal column, and arteries. There's a great anecdotal story from an elderly chap. which I quote here;-
Mike Mcdaniels - "OMG! I took K2 supplementation for a month. THEN: My back started feeling like there was sand in it. It got worse and worse, till I ended up in the hospital. The medical people couldn't help me. A week later these problems finally began to resolve by them self. NOW: My joints started breaking loose. My ability to stand up straight improved. (dramatically) The joints in my hands started to crack again. My back started to crack again. I'm 66 years old, and my back hasn't cracked loose in years... The sun doesn't bother my eyes as much as it used to. I actually believe my small cataracts are dissolving. Then: My brain fog is vastly diminished. Finally: I could tell you about my prostate gland, but I think you get the picture. I feel GREAT!"
Source - ruclips.net/video/-gei4_8ZAvo/видео.html
This story of Mikes indicates that calcium around his spine was being displaced, with the feeling of sand in his back. I had a similar situation when I started eating Natto. My left hip joint became inflamed all of a sudden 1 week after I started the K2 supplementation. After some research, I discovered this was the re-mineralization of the hip joint, and the transfer of minerals to the bone create a fluid deposit around the tissue that surrounds the joint, in order to aid the transfer. The throbbing pain I suffered lasted a day. Did I have a mild for of osteoporosis? Not sure, but it seems so. This combination of vitamins added to my diet was intended to lower my blood pressure, which has worked, but seems to have helped elsewhere in the body. Preventing bad joints as you get older seems like it can be affected by including certain vitamins into diet.
While I am 100% supportive of mobility protocols to keep ranges of movement, I believe diet has a lot to do with how stiff and immobile elderly people are.
Jack Beddows , thanks for the sanity and the good points. I’m seeing all these people, even Ph D’s, who suddenly act like flexibility is bad and that low range of motion is desirable.
I think its more controlled range of motion instead of "low." With that being said, it's hard to get the message across to people who dive towards the extremes. Static stretching has great benefits as long as one could control the positions they achieve. Now take a hypermobile person who loads up in a squat and goes past the point that their muscles can control. More times than not they either bail on the lift/ or rebound so hard out of the bottom that they set them selves up for injury. If these athletes had better control of their end ranges, or knew not to descend past what they could control, injury wouldn't be such a risk for the hypermobile IMO.
@@johnmalone8666 Very good point! increased ROM that you can't control with your muscles is dangerous
So when someone comes into my gym and asks me if we stretch I can tell them that if you perform certain exercises properly through a full range of motion that essentially is a loaded stretch and research shows its' more beneficial than a static stretch?
I think that's a safe claim
Oof just stretch how you want
These videos always talk about how static stretching does not improve flexibility long term, so how do you improve flexibility long term? Are gymnasts just born flexible or are they able to train and permanently improve flexibility?
Dr.Quinn congratulations on your series of videos! Can you please make a video on ankle mobility? I have serious issues when I squat, even if I wear weightlifting shoes and stand on a platform. High bar squats or low bar squats don't make a difference. I can only Front squat relatively easily and I am able to go as low as possible.
Thanks in advance!
I'd say if you can front squat, then your ankles must move just fine!
Harry C same
[Not asking for medical advice]
In theory, would this sort of movement still be recommended for someone with low back herniations?
Makes sense. Awesome thank you
At one point you say you "check they have the flexibility for their sport" and then look to strengthen. What if they don;t have the flexibility yet? Should they look to PNF stretching to increase that flexibility or does static stretching have a use?
Thank you very much for the information, by the by...
I think there are more cultural influences on stretching than many realize, which I think might influence the research regarding it. For example, I grew up in Sweden and I never even heard of anyone stretching statically as a warm-up. Ever. I have only heard of static stretching in order to either: 1) gain flexibility in hamstrings, groin or shoulders OR 2) relieve muscle stiffness (NOT soreness) after workouts. Does anybody here know of any studies that deal with these different goals with stretching?
eccentric loading is the best
Hey Quinn, quick question for you here. I have a problem in setting up for the clean/snatch/deadlift, where my lower back slightly rounds. I think my problem is my hamstrings, and them not being long enough or flexible enough. What is the best way to fix this problem, and/or to lengthen my hamstrings in order to have a better setup? Realy, really hoping to hear back from you on this. Thank you for your videos and your time.
Brendan M. ruclips.net/video/cY8ne3qPUL0/видео.html
Does this kinda add credence to DC loaded stretching, or "extreme" static stretching with weights attached to potentially enhance hypertrophy and improve flexibility at the extreme ranges while still regaining functional strength in that range?
Do you think you will ever address the misconception that we are symmetrically beings, and that a asymmetrical diaphragm can dedicate to pattern emergence that will lead to lack of performance or various impairments as outlined in PRI. I have heard now growing emergence in the push to have a breathing assessment prior to a functional screening outline in SOFAM
in the opening, you have a guy air squatting with a band around his knees. which video is that
This is brilliant
Regarding the last "stretch" that was for the upper body, would a lat pull down be better suited in order to get at greater ROM? I'm thinking, that in that motion we also get to work more on the dynamic stability of the scapulae as well and teach them to upwardly rotate as the arm elevates. Would be nice to hear your (Quinn) thoughts on that. /Chris
Absolutely, Chris - that's a great option!
I seem to have sufficient range of motion when performing the "pull overs" - but when I am standing, it is very difficult to actively take my arms overhead and i can't reach as far. What would I need to strengthen so I could get overhead when I'm standing? Also, when I do weighted pull overs the front of one of my shoulders is super painful. If anyone could help me out that would be so helpful!!
Solid advice
doing overhead squats gave me +10kg in couple of weeks
@3:17 Did you just wink at me? (blushing)
so maybe it is a good idea to do some static holds in the seated calf raise Machine before squatting in order to improve ankle dorsiflexion??
That wouldn't be a bad self-experiment
Hey Doc, what about using dynamic stretching before the start of warm up sets? I am 45 and female, and I've found that when I start with dynamic stretching, then go into warm up sets and then finally working sets, my working sets see better mobility. Is that ok, in your opinion or should I be changing anything? I already have pretty good mobility but the dynamic stretching seems to help with a cold start.
Great video.What kind of warm up would you recommend to someone with terrible ankle mobility (dorsiflexion) for squats?
Cellar Door , the information here is invaluable: www.mikereinold.com/ankle-mobility-exercises-to-improve-dorsiflexion/
Am not affiliated in any way, but have used these same exact methods to improve squat form inhibited by a tight ankle due to repeated rolling / sprains. Hope it helps!
Check out my RUclips channel and search for 'squats' or 'ankle mobility'. The Darkside Strength RUclips channel also has great videos. An in-person meeting with a professional is always helpful. Find one that understands lifters at www.clinicalathlete.com
What about the aspect of when you go to stretch, your bodies natural response to something that is happeing outside of your 'normal' ROM is to resist the new ROM you're trying to induce. So could a factor be the need to train your neuromuscular system not to resist the new ROM but consciously relaxing, rythmic breathing while in the new ROM to allow your body to accept that this ROM is ok and there is no need to panic/resist it?
Yes, learning how to remain calm at end ranges can be a way to attain new positions.
dunno what i was first, hypermobile or stretching, chicken n egg here. stretching hams helped aged 16. stretching helped against pain and i got flexible easily. got sick issues solved recently,now i gotta get my thumb to stay in lside the joint.. maybe stop typing...
Awesome! Thanks for sharing ;)
How would you recommend loosening up hamstrings?
The weighted RDL as shown here will help hamstring flexibility
+Juggernaut Training Systems
What would be the recommendation for a tipped scapula? It's only on the right side, and it has caused pain/muscular imbalances for my entire training career (15+ years). In theory the loaded pull over seems like it would be beneficial.
Sorry to hear about the shoulder. We can't give specific recommendations without an assessment. I'd recommend checking out the directory at www.clinicalathlete.com for a provider in your area. The pullover may or may not work. Stay tuned for a scapula episode coming out soon, that may answer this question.
Quinn Henoch Thanks Doc, I'll keep an eye out for the upcoming scapula episode. Everything you guys release is incredible.
So if I am mobile enough to do atg hibar squats and overhead squats etc and my aim is to be good at powerlifting I should rather drop doing all the streching and mobility stuff?
Is it enough to do the lifts I need to do for the sport, to keep the mobility? Since I don't want to lose the ability to do atg squats.
At some point you'll want to prioritize specificity. But in general, yes, if you already have the mobility, there's less of a need to be doing work to improve mobility
Okay, thank you for the reply!
You should cite your literature in the description.
Hi! Rather than linking 50 URLs to the caption, it's much easier to send these papers directly. I'm more than happy to provide with all of the PDFs that I reference. Email is: info@clinicalathlete.com.
No does it like teebs
im sorry did you just call a sarcomere a muscle cell?
Yes. He did. In his defense I think he was generalizing a thoroughly wrong idea anyway, so it shouldn't matter.
People who need to streach are middle age to older for sure static.
dr Quinn you're so good looking xD
i am falling in love with that girl
G×Dam This Girl Is A Specamin
... A Specawoman 💯😁😍
Elaine and her haircut cute as fuck made me finish watching the video to be fair.
I'm too busy for this stretching business lol
It's really pointless to talk about all the literature if you aren't gonna put references to the papers...
Hi Chad, rather than linking 50 URLs to the caption, it's much easier to send these papers directly. I'm more than happy to provide with all of the PDFs that I reference. Email is: info@clinicalathlete.com.
Quinn Henoch take that chad you whiny bitch
cbappa2 friend sent an email with no reply. And you are quite rude. Your mother must be proud.
Hi Chad, everyone who has sent an email to info@clinicalathlete.com requesting references to this video has been sent a zip file full of papers.
Chad, he was sent the file earlier today.
very interesting, but why every guy in the juggernaut its short only god knows. she looks like a giant at his side. funny.
Question(s): I just finished a book titled Relax into Stretching by Pavel Tsatsouline and am wrapping up Super Joints. He says, if I remember correctly, that you are most subject to injury if you have a gap between active and passive joint mobility. I believe you addressed that here to a degree. He uses techniques similar to PNF and Dr Ospina's PAILS and RAILS concepts. Are you familiar with those and will that sort of approach yield similar results? or is more serious loading through full ROM necessary?
Side rant: I wish there was a definitive text on mobility... Your ideas of breathing, developmental positions, PRI implemenation, Grey Cooks FMS work, Jill Miller's work along with Kelly Starrett, Dr. Ospina's FRC approach, coach Sommers gymnastics stretching all have varying views and approaches and I don't know where to start! AH!!!! I hate the internet.
There is also Ryan DeBell's "stretch better" approach that is interesting as well.
Yes, it can be very confusing. That's the unfortunate down side of having access to so much info. I try to base my approach on the scientific evidence. So, if you're wondering where to start, it's probably best to go with the peer-reviewed literature.
You're the man Quinn! That's great advice. I like to experiment with everything, n=1, but in the end I usually come back to advice you've given. Thank you once again!
Loving Quinn's stuff particularly recently
Happy to hear that it's been helpful! We'll try to keep the momentum going
The vertical jump study everyone cites had people not doing any kind of warm up jumps. The same study showed that people who static stretched but did low or mid intensity vertical jumps to warm up had no decrease in max vertical jump. There was another study that showed stretching the quad muscle weakened max quad extension force, but that study is misunderstood too. For a dancer or martial artist who need to generate power at extreme ranges of motion, we're stretching the opposition muscles (mostly hamstrings) and not the quads. So stretching allows us to generate more power at the extreme ranges of motion. It also means we're not ripping our abductors & hamstrings when we kick high or jump split in the air.
I saw a big jacked guy who used to play D1 football struggle and failed to push press 135 lbs because he lacked shoulder flexibility. I static stretched him laying on his back for a minute and he stood up and instantly pressed the barbell. This makes sense to Olympic lifters & Crossfit folks because they already know you need very high and abnormal shoulder flexibility to do overhead lifts. They're stretching opposition muscles to unleash the primary weight bearing muscles.
There was a huge study on joggers stretching. They took two groups of runners. One group liked pre-run stretching and another didn't and they made both groups to stretch before a run. This resulted in no increase or decrease in injury for either group of runners. The runners who didn't like pre-run stretches weren't adversely impacted. Then they made both groups NOT stretch before a run. This time the group that didn't usually stretch saw no difference but the group that preferred stretching got a higher injury rate. Moral of the story is to do what you're comfortable with. There's no right or wrong when it comes to stretch or not-to-stretch. You know what your body wants and not some opinionated self anointed expert who likes to tell you "you're doing it all wrong".
Dr. Quinn strikes again!
If I force someone into a full split when they are no where near that flexibility why do they get injured longer than just having temporary pain if it's just tolerance instead of mobility. It stands to reason they will be hurt for quite some time. Does The nervous system gets injured? Does the nervous system not tolerating cause the muscle to get injured?
what if your goal is not power output, for example a runner/running? what if you need more flexible hamstrings to prevent or maintain back health (to avoid ruptured disc and/or sciatica)? looking for feedback.
I thought this was chad wesley smith's channel. Who are all these beautiful people?
You're not implying that Chad isn't beautiful, are you?
Thanks for the information.
I have some questions for you.
What do you think about the couple min of running for warm up?? Is it necessary?
Do We always have to do stretching before workout?
Hey Dr Quinn, loving the videos so far. Could you provide on screen citations to the research you are referencing for thise of us that want to read into it a bit further? Obviously the anecdotal parts are more observational but i would love to have some material to bring to my professors and classmates.
Keep at it man.
A sarcomere is not a cell, it is a part of a cell. When static stretching we are elongating in actin and myosin interactions. The problem comes when we stretch past 120% of resting length. At this point there is not enough cross bridge interaction to produce max power. More cells are not created, hyperplasia is rare in adults.
hyperplasia has never been documented in humans
thanks, hence my argument with the video..
Chris S It has been indirectly, on cadavers, e.g. if right side dominant, the right leg and arm have more cells than the left ones on average.
Chris S wrong.
Good for you to harp on the 1% of the video. Do you feel better now?
So yes, given that sarcomeres are not cells but are cell components then correct, there are no new cells built/created, only more cell components within the existing cells, therefore hypertrophy not hyperplasia.
A very talented powerlifter once told me this about any concerns re: a few percent being shaved off his single-lift max's: "In training, I'd rather safely stretch and be able to compete rather than not stretch and blow out a muscle and then not be able to compete or even train properly for 3 to 6 months." Nearly every training partner I've ever had who insisted on avoiding pre- and post-workout stretching wound up tearing a muscle or connective tissue within a few intense workouts. And some of those guys were half my age and in what I believed to be in far better overall condition.
I Don't think injuries result from lack of stretching pre or post workout, I believe it more comes down to putting the muscle through t's active range of motion safely with little to no weight and slowly progressing. This way we passively increase ROM while also cuing muscle schema and warming up the tissues of the body. I personally do not stretch pre or post workout and I do not tell any of my clients to stretch unless they have severe ROM restrictions in which we work on together and I prescribe amounts to do at home before bed or throughout the day. I've never had any injuries and I've been training for 3 years. I simply do a dynamic warm up before my workouts and I'm good to go, warm up the rotator cuffs and do the stairmaster for 3-5 minutes then do abs to get my core warmed up along with the rest of my body then I start my main workout when I'm done. Works like a charm!
Active Flexibility is the way to go!
Bridge Push ups
Archer (Cossack) Squats
these type of movements are golden for warmup and mobility training
Good to see more PT's in fitness videos, good info!
sarcomeres are NOT muscle cells, they're the protein structures that make up the content of muscle cells
Why not just do the exercises loaded i.e RDL or pullover? Surely that's better than doing eccentric stretching because you are always eccentricly loading therefore stretching?
Not really related to actual video topic, but nice classic rock intro music!
"Eeeeccentric"
of course no one should stretch a muscle before a performance, one should only loosen the muscle to where it is already capable of reaching. Any material stretched out is weakened. Long hold static stretching should be done on rest days because its insanity to try and break past a plateau before a performance. Plus i dont think the muscle is weakened it is just weak in the new position one can now reach where the muscles were not used to being in. E.g. doing atg squats for the first time, where previous you could maybe only go to parallel. the muscle is NOT weaker as such but is weak in the new position it is not accustomed to. Static stretching is absolutely important when one understands that the muscle also needs to be strengthened in the lengthened position. And it definitely does prevent injury
Too Much This ^^^ people tend to forget that you have to do some sort of activation/ stability exercises after stretching
I think this seems all in line with what I heard.
I have a shoulder mobility issue, i cant get behind my head with my arms
How can I fix it?
Why do you want to do that?
Elaine (and her hipster haircut) are what's up.
Certainly, increased mobility is not coming from adding sarcomers in the middle or at the end of a given muscle. My theory is, that short term increased ROM (either by various stretching, rolfing, foam rolling, graston or manipulation) stems from numbning the golgi receptors. If you watch a session by Douglas Heel, you will see him inflict pain by manipulating tissue, and subsequently, the ROM is increased as by magic.
If the fascia surrounding the muscle is tight, the golgi receptors are triggered due to intramuscular pressure more easily. Fascia isn’t easily stretched lengthwise, but since muscles can grow to extreme size, is it plausible that fascia is more pliable across. If the fascia is more pliable across, is intramuscular pressure lower when testing ROM, leading to long term increased mobility.
Ok I have a question I had a grion injury, no idea how this happened.. first time ever. I always stretch and never overdue or push my body to hard. And also second question is there an exercise or exercises that actually causes neck pain, because I'm constantly getting neck pain...
Brilliant
That’s why I always stretch the muscle group I worked the following day. No worries about losing power then
Awesome!! I think these will definitely help me quite a bit. Do you have other videos or references to places with more of these kind of stretches? I'd like to find some specific to my problem areas.
Hi @Dr. Quinn. Interesting video. Does that also apply to trigger point release techniques in your opinion?
How does this video only have 3.5k views????? Quinn is on it and has been. This should have 50k views at least.
When, during a workout, is a static stretch most effective? If the answer is "depends", what does it depend on?
Is there a certain range of motion the pullover should cap at before it becomes over-extension? Also is Elaine single?
Very interesting thanks nice to hear a different perspective of the body .... Well presented.
Peace bro,
Appreciate the Brilliant break down.
Respect.
What’s a good weight to start with for the eccentrically loaded hamstring stretch there, coach? Cheers
That is one sick martial haircut!
for the stretch at 9minutes are u suppose to try and pull ur shoulder blades together?
SO we need to do this before or after to improve long term range of motion??
So what are some ways to eccentrically load and actively train for increased external rotation of the shoulder and thoracic spine extension? Thanks!
Hagen Wong Could do Cuban rotations/presses really focusing on the change from internal to external rotation. And slow controlled front squats focussing on really being strong and extended in the thoracic throughout the whole movement, I’m no quin henoch but I had similar issues to what you described and this is what o did/still do to help
Thank you Dr. A great way of connecting the dots with application.
So in the end, you are agree with static stretching for warm up, before training session ?
If you feel it helps you achieve new positions, and does not affect your performance, then go for it. For many, the time spent static stretching could be spent getting stronger, faster, etc