FSP. Fascia Stretching Protocol by Dr. Dr. Homayun Gharavi
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- Опубликовано: 5 ноя 2013
- Dr. Dr. Homayun Gharavi, inventor of the 4D PRO ReAction Trainer, says that strechting muscle tissue in athletics is a senseless waste of time & effort. According to his theory, a good range of motion and flexibility are essential skills not only in athletics, but also the foundation of a healthy and strong body. This video shows how you can increase flexibility without stretching the muscle. Dr. Gharavi's stretching protocol has helped numerous athletes and patients to get rid of chronic orthopedic pain problems, such as lower back, knee and shoulder pain.
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I'd like to see a video showing these same stretches with you working with someone who is overweight and stiff or someone who has degenerative disc disease, PLEASE! These are excellent stretches and you are already very flexible. Most of us don't have that range of flexibility. Very much like Yoga. Everybody who works in an office should do these stretches daily to avoid pain (relieves stress too).
You are spot on. How much money would be saved on prescription drugs and medical doctor bills if people would only do simple things like this for their health.
Lyria
Don't do these exercises if you have any disc problems or accute inflammation!!! ⛔ 🚫 It's a no, no!! You have to find other type of exercises, and a good therapist. Good luck.
You don't have that range if flexibility because you're not stretching and that tightens your fascia over time... and you'll only get stiffer
@@cutechiangelsdoesn't everyone have disc problems? Don't be afraid of moving, just move as much as you can, don't go into pain and be consistent over time.
@@selfemployed1338
No, luckily not everyone has disc problems !! Only, a very small percentage. A lot of sedentary people have back pain, lack of movement. Not due to discs. Builders, sports people or movers have other back problems, which are often muscular or due to pinched nerves. But, only very few have any disc problems as such.
One needs a violent accident, or very bad sudden movement, which can sometimes cause a disc problem.
Thanks for your advice. Yes, smooth and soft movements are key to better health ! 👌
Its a great routine , call it fascia or if it resembles yoga this is also fine. The critical addition to this is the inclusion of diaphragmatic breathing. That makes a huge difference to stretching for the proprioceptive connection to tendons and ligaments. The fascia also contains a unique electrical matrix that is a communication network for structural integration so this addresses this aspect. I added some isometric holding with breathe holding for 10 seconds and it created some great elongation in muscle length without stretching per se. So i appreciated this routine ! Perfect
And I need to save this message
Very informative hope to listen more from you
I love how 90% of these are yoga poses - puppy pose, garland, child's pose and so on. I'm really interested in how modern medicine slowly catches up with a lot of traditions that have been around for centuries, so this was worth while watching! 🙂👍🏻
india had a lot of things that worked for centuries - humans didn’t change biologically or physically just in culture- more and more people are looking back bc it makes sense
@@swaranbains8326 yeah I've noticed that western medicine tries to repair everything that is already working
Yoga is a religion!
@@John-ek5bq The purpose of a religion is to create a setting for spirituality to happen. Spirituality is the personal experience of something "higher" that is beyond our worldly being. So in that case, yes, yoga is a religion. :-) At the same time that yoga speaks to the mind and soul it also speaks to the body, taking care of all our layers. Isn't that beautiful?
Why don’t they give credit where it is due though? Would you publish somebody’s work without citations? Same deal, right?
2:50 Start of the sequence
Thank you!
This routine literally got rid of lower back niggles that I had been living with for a couple of years within a few days! I had sciatica a couple of years ago and although I stretched, rolled, massaged frequently my back felt weak and vulnerable all the time. This fascial stretching routine has been a revelation and I'm so happy I discovered it. Its been about a month now and I do the routine a couple of times a week and haven't had any problems with my back since. Very happy! Thank you.
Great! Can’t believe my pain is gone with 2 pratices. After 5 week of pain.
I did this for just 1 day and I couldn't believe the many areas it reached! Definitely felt it in my lower abdomen where I had a C-section, 29 yrs ago! WILL be doing as it is an amazing challenge from anything I've tried.
I just came to the comments to give thumbs up to everybody I read because I knew this video would be very much appreciated. I will incorporate this routine prior or after my work outs from now on. Gracias!
And by the way, I'm giving myself a thumbs up as well 😇
I HAD LOWER BACK PAIN AND AFTER THESES STRECTCHES THEYRE GONE! Thank you for helping me!
Thank you. I followed along twice. Did my best. Laughed out loud, groaned with pain and twice thought I might need to call an ambo!! Fabulous. Thanks so much from Aussie.
The best instructional video I have ever seen on what I believe to be proper stretching. I refer to it often. I m n to there yet but I’m not giving up. Along with cardio, weight training,
Good nutrition, prayer, and meditation; one can’t go wrong. That’s how I see it. Be prepared to help those in need.
Beautiful protocol. Anciant yoga telling the truth off energy. Fáscia is what keep every thing togheter.
Thanks, Homa, for filming this. I use this routine with some of our athletes. I am not lost in the yoga conversation- that is just a medium for movement.
This doctor is brilliant! 👏🏼
so are you.
Im gonna start doing this. As a trainer Ive always advocated for stretching but even for myself felt pain on a regular basis. I believe Ive been wrong for a long time. This will be my next chapter to feeling good, Thank you!
THANK YOU SO MUCH for this video. the lumbar pain and the stiffness went away as soon as i was finished with the exercises. i will do this routine everyday now. also i liked your style of presentation and that you had to grunt and whimper yourself as you did the positions. very likeable!
Same thing for me. My therapist gave me leg and abdomen conditionig excersises but after 10 days of doing them there was not so much relief until now. This fascia issue have been never addresed in my 18 years of lumbar pain and dorsalgia and now I finally feel some real hope about having a pain free, mobile body. I've tried yoga routines before but never like this. Good bless this Man for his great work. I wish more PT catch with this soon.
Excellent video, I have been waiting for. When you get old and have aches and pain every where especially if one had multiple joint replacement , this type of stretches should help a lot. Thx for this vid. Keep up the good work .
Like this routine. Easy to do and just makes sense. Thanks for posting.
You are hitting all my painful spots. I love this routine. Thank you so much.
Yoga aasanas without name. Great stretching.
I started doing this very morning, my back pain almost none existent and my brain feels clean!!
Thank you for amazing routine. Feels so much better after doing this. I have been suffering from chronic neck, lower back pain.. it had slowly started to cause knee and heel pain..hope this stretches help.. will do this regularly.🙏
Great! I got really tight in fascia and I started to do this exercises naturally, cause it felt good, I had no clue what I was doing. Now I can focus on details
So you're going to get out of your body and your feelings and instead of getting to your mind because you cannot explain it logically? That doesn't make any sense.
You have no idea what relief this gave me - thank you.
thank you guys!
@ edvard: picture them having a very tight suit on. they can only stretcht that suit out by fully allowing gravity to work on the position whereever possible. watch for details! and don't allow the athlete to get away with little mistakes! so it is not about how far they get into the position. it is more about how they initiate and hold that best possible position. abdominal breathing is very important. relax during exhalation. if you have them reach for the floor with locked knees before and after the routine you will see how they improve within that one session.
Excellent! I have been looking for this for some time. Thank you
Oh my gosh. That was an amazing routine. You are absolutely right it was all fascia feeling stretches and adhesions. Wow. Looking forward to the improvements I see after doing this for a while. Thank you thank you!
this is so therapeutic, wow , I am adding into my training for sure, feels great!! Thank you so much for sharing this!!
Thank-you, Dr. H.G.!
It is called
Definition of Pandiculation
“A stretching and stiffening of the trunk and extremities, as when fatigued and drowsy or on waking, often accompanied by yawning.”
thank you!
Thank you so much. Felt so good after
Dude THX!! 🙂🙏 This works very well for me...one week and im sooo much more flexible allower...also the progress has been very fast..
Higly recomend this to all my stiff brothers and sisters! 😘
I love this...And I totally get it...I am not a doctor or therapist, but I am a 56 year old athlete...I know my tightness and pain are both due to my fascia, not my muscle...
What folks don’t understand is the the fascia is a membrane matrix they slides over the muscle, So it is very possible to move and stretch the fascia that is sliding over the muscle without stretching the muscle...I can feel the fascia move and stretch over my muscle...This is what I am after...This is what I need, a routine to ensure that my fascia is stretched and flexible...And to release the areas that are stiff and in pain...Specifically my lower back...
I would love to learn more about how I can be proactive in keeping my fascia healthy, in addition to exercise, stretching, etc...
Thank you Doctor!
Great video! I will replay it often to learn all of these.
I’m blown away with how LONG your torso is!! You’re amazing! Thanks for showing these !
thank you sheila, but also here the rule applies: size does not matter! focus on the HOW.
thank you again and stay tuned, please.
@@4dprotraining you really just said that hahahahaha
Lol 😂 you made my day 3 years after. After intense 4 weeks barre blend workouts my lower back is completely blocked ! I never had that kind of pain. Did twice yoga stretch yesterday and today it’s better but I will try your technique will see if it can heal this pain. Should I continue activity how often and what intensity ? I don’t want it to get worst cause I won’t be able to walk at all. When I’m standing still and bend my chin forward I have a horrible pain in my lower back on left side it’s kind of burning 🔥
I just tried this. I feel Amazing .Will definitely incorporate this to my daily practices
Great set, i love your work, 4D is incredible too!! Congratulations!!
This has been really helping my back.
Thank you for taking the time to share these!
I stretch dogs all the time because they do, indeed, suffer from inhibited range of motion. Yes, muscle tension is fascial tension applying itself on the muscle fibers, correct? Therefore, “muscle stretching” is fascia stretches. Tendon stretches are also important.
I like this routine - it's gentle and enough for me after recovery from breast surgery. Thank you
hope you are still well and in good health.
I've been aching from o.t lately & repetitive movements so Thank you 🤩
He filmed vertically with his phone... it is now clear why he said he doesn’t want to stretch then commences to do tones of stretches
Its taken years of pain before I realized i was dealing with sciatic pain, but then I realized it was really piriformis muscle damage I received in a head on collision I had 28 years ago at six month of pregnancy when all my troubles started... and because I was pregnant no doctor would treat me or even diagnose the real problem, this lead to much of my trouble today, facsia malfunction in the entire right side of my body, also impacting my left side as well, which has been compensating for the pain. Then I had an emergency C-section and much trouble for years and 3 more C-sections... now I know my problem was always the piriformis muscle and the fascia surrounding it, I need to see your recommended stretch's for these area's, if you have the knowledge to share. Mostly the facias where I was cut hip to hop for every c-section and the scar tissue, and around the piriformis muscles. I believe thousands of women would thank you for this information. Thanks for this great video.
eileensemlali go to the website; Medicienterprise. Dr. Vincent Medici. It’s free. You would need to be willing to work to get benefits. The website has over 480 shows on all sorts of health issues and what you can do. You just download and listen. Also he posts pictures to help. A new show come on Saturday morning at 10AM. Southern Los Angeles on radio Station AM740 KBRT kbrit. You can also listen on line at kbrt’s website. For the new show live at that time. Good luck
This is awesome and unique. Thank you and keep it up!!!
I really like this routine. I've been doing something similar for years, because it's what my body seems to want - more than a traditional stretching routine or a yoga routine. It seems more thorough than a yoga class, and more efficient than a traditional stretching routine since each of your positions cover multiple joints. I'm happy that science is catching up to body wisdom...helps me understand why my body wants what it wants to feel good!
Jennifer Odegard did you buy the 4d pro trainer?
Uh, no, I don't even know what that is.
@@jenniferodegard6359 www.4dprousa.com or 4dpro.de/en
Body wisdom..a great name for it..I've been calling it Intuitive movement
🌺🌺🌺
Excellent information.
Just started discovery of Fascia.
🙏🙏🙏
Chinese squats with the heels close together means the lower back is tight. The feet should be parallel so that yin (toes) is more equal to yang (heels). When the heels are close, the lower back doesn’t get to stretch properly, being inhibited from the midline of the spine.
I suggest you do it in the morning right after waking up - it's much more difficult then but I claim it's much deeper and more effective. I have a different set of poses, but the point is the same.
What is your set?
I like this video, I’m going to try this fascia stretching tomorrow, before I do my daily yoga practice. Thank U❤
Some westerns call yoga 'Wims method' and pays for it. This person is just being helpful. Anyways stretching and link to yoga is beautifully defined here.
Brilliant! Thank you.
Very difficult to do for a normal person as we are not as flexible as the doctor performing this demo.
It would be really very convenient if you can show some flexibility techniques first for knees?
If possible kindly add more facia exercises for thoracic region!!
U keep doing it..u will also become like that
Start to do it, you didn't start walking right after you were born, right? Google "melt the fuzz" video, it explains what happens to your fascia
Just gold!
Wow thats a tough set of stretches but feel so much better after
excellent expression ....and knowledge..thank you...
Hatha yoga...
Is this a complete whole body included.
it becomes optimal after age 70 when practited unwindindg since 20 years before...
This is mind-blowing. Do we perform these stretches before or after strength training?
I have Charcot Marie Tooth and a lot of rigiidity and tightness, cramps too. Just looking at some of those movements make me feel better. I am sure I will not be able to the squat. I will try. I have problem with squats always. The leg over with feet flexed will be my favorite for sure!
I too have cmt and this video i can just tell will help me...any fascia, breath and stretch work..to warm my toes up i sit back on my toes then sit back on my backs od feet...the squats i warm my feet by pressing circular motion on base of toes up down then lateral strokes then toe massage...seems to warm me..up...
improve what is not possible, as it will be your therapy. always regard deficiencies as the root cause of your other symptoms. it is all connected. change your flexibility and you will be surprised how your overall wellbeing will be affected. so, go and chase your deficiencies and get well.
@@4dprotraining ....with regard to focus on area inefficient you focus not on it being the good for instance that is numb you deal with bringing more oxygen to the brain via myofascia release in yoga for instance to calm the parasympathetic. .take note fellow cant sufferer if u have hereditary 1a ..I welcome any hip release exercise....it's very hard to explain to others that when you have no feeling in an area to work that area...I do do good ankle strengthening too with fascia release...satcrouched...does if need to move by hand
Outstanding thank you..
Guten Tag Herr Dr. Dr.Gharavi,
Vielen Dank für Ihr spannendes Video. Ich teile Ihre kritische Haltung dem 'klassischen Stretching' gegenüber und bin der Ansicht, dass ein sinnvolles Beweglichkeitstraining aus Bewegung und Krafttraining in grossen Gelenkamplituden bestehen sollte nach dem Motto: Beweglichkeit durch Bewegung denn Form folgt Funktion. Ich glaube, dass dem Aspekt der Anzahl Sarkomere in Serie in einer Muskelfibrille in der Vergangenheit zu wenig Aufmerksamkeit geschenkt wurde. Ich würde gerne von Ihnen wissen, ob Sie der Ansicht sind, dass sich ein Muskel durch Addition von Sarkomeren in Serie an eine neu aufgenommene Bewegung in grossen Gelenkamplituden anpassen kann oder nicht? Freundliche Grüsse, Thomas Schwendener
Amazing. Thank you!
Thank you so much for this! I love it very much and do it most days. One thing I would like some clarification is that surely if we stretch the fascia how does the muscle not also stretch?
O goodness lol doing that squatting one and going forward I can’t get my heels to the ground lol will keep trying any tips? New sub here
This is awesome, love it!
How can you say stretching is useless? It feels so good and it just works. Your downward dog is amazing, totally stretching though.😊
This is so helpful thank you.
This was pleasant to watch because your voice has this movie-trailer-guy -sound to it and also your glasses fit you very well👍
This makes a lot of sense
Great video but I’ll never understand why ppl film vertically with their phones. 🙄
Don’t trip on the technical issues. Get the essence of the message. Don’t worry about the form. Do the best you can from where you are at and work from there. Your diet, body water content; salt/potassium balance is important. The book; “your bodies many cries for water”, can teach you a lot. Check out Dr. Vincent Medici. He has a website. Free.
I like it as I can see the stretches, and see the comments at the same time, helping me see what questions are in the comments and match them to the movements that are being referred to.
Thank You
Everyone likes things differently. I’m ok with that.
That's the reason for the blank spots on either side of the screen, eh? I thought it was some weird effect people were going for.
I feel like exploring these positions is great for people who understand stretching however people who don’t know how to stretch the positions should be modified because you could hurt yourself as it does require you to do breathing techniques and people have a hard time with that alone..... having said that start stretching with with some kind of support do not recommend to try this without a stretching history. You can use blocks pillows and blankets until you reach your comfort level. Practice breathing exercises before and after stretching try to keep breathing at same rate throughout. Essentially you need to stretch to do exercises that are not inline with your daily activities. However if you stretch daily you definitely gain strength from stretching.
Thank you very much for this :)
Excellent! thanks 😊
This is great! Do you have any stretches for hips? The straight leg extended creates a lot of pain in my hip. I’ve had problems with it for a while, and it seems to be related to the groin.
Thanks, appreciate it.
It is a Vinyasa Flow...similarI like it👍🏻
Will this help fibromyalgia pain and pain from MANY surgeries? It seems to me I need to start at a much simpler poses. No way can I stretch as deep as you. Can you do video for a beginner? Please
Where can someone who can’t get into most of these positions start? I would LOVE to see modifications for super beginner or locked up people such as myself. Injured, overweight and stiff or elderly
Priceless thanks muchly
Great stretching 🙏🙏🇲🇨
I liked this video and although I couldn’t do all the stretches... I’m in less pain from doing what I could. Thanks!
Thank you from Sweden a incredible great program ❤❤
If Dr. Gharavi is not a Rolfer. He should be.
Thanks for sharing 👍
How do you define muscle stretching then? What's the difference between extension and stretching?
It looks daunting and i have a question as i may not be ready yet! So i Fell off a ladder last October and after 3 months flat on my back in brace for T12 fracture i was on to major reconstructive surgery for the crushed discs in my neck c6,7 now has titanium hardware. Neck Brace comes off next week and after all this down time i van barely walk. Now im swimming again but all my muscles feel so tight and wound up that i cant relax i can barely sleep. From past experience I know its my facia and so is this the right routine to start with? Thats the question :)
Kids are naturally flexible and active. They don't stretch but they're constantly moving and playing naturally.
that is exactly why :)
My cat stretches all the time..thin and healthy. 14 years and still a kitten..
are their any modications to these stretches
Excelent ,!, Thank you
thank you!
You have contraindicated yourself saying you don't believe is stretching. You are stretching. The big issue of this routine is many people including myself will not be able to do these stretches because of limitations.
Very Interesting video, but such a shame that someone is talking in the background...
This is gold!!! Thank you Doc!or!
Thank you for your kind remark!
Nice one Doc
What if I cannot do the candle stick correct due to a degenerative dis (c3 or c4)? Will I eventually be able to or should I avoid doing the candle stick?
That squat tho!
Seriously, I’d give too dollar to be able to squat that low and comfortably.
I struggled only in the last exercise. When I tried to put both my legs up my arms started to hurt a lot, I guess I'm not supposed to force them when putting my body up. Anyway thank you so much! I have no idea what is this for, I found the video very randomly but it felt good and I'll start doing it everyday in the morning 😊
Brilliant.
Wow thanks