The only 5 Stretches you need for Good Flexibility
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- čas přidán 2. 06. 2024
- With so many stretches out there which ones are really worth your time? These are 5 stretches everyone should do to make sure you maintain and keep all of the flexibility your body naturally has. You don't have to do loads of yoga or get the splits, just do these 5 stretches and your body's flexibility will feel great.
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It can get overwhelming with the amount of stretches there are and how many different parts of the body you could focus on. Never fear! Trevor and Josh have teamed up to provide you with a few stretches that you don't have to think about. Do these stretches every day or every other day and see a big change in your body's mobility. Have another stretching routine? Try pairing this routine with it and get even more from your stretching practice. Try it out! - Zábava
As a former professional ballet dancer one thing I would strongly suggest is to warm up the body first. Warm muscles are more pliable. Otherwise there is potential for micro-tears in the muscles creating scar tissue. Stretch AFTER warming up or exercising. Fewer injuries.
Thank you! I WILL follow this advice!!!
Would a hot shower or tub soak work or does it have to be through cardio?
i thought stretching was the warm up
1. Hamstring 0:32
2. Inner thighs 1:16
3. Hip flexors 2:04
4. Lats 2:58
5. Shoulders extension 3:55
6. P.S. Squat posture 4:52
Thanks
Perfect
Thansk
Thank you really
After careful consideration (time available, daily motivation), I ended up doing exactly those + sides + jefferson curl (bnus hamstrings and back) + hands grabbing behind back (because desk job). Glad to feel my choice validated.
One of the best things about Strength Side: They don't waste your time and get right to the message.
as a German Biologist and Pythagorean - I follow you for some time and always am surprised about your presentations. It is Neuro Biology - it starts with the purification of the mind- sense of clarity and rank of Values. In my view - the range of Function and Movement. Every day I see Elderly with bad posture and hanging bent over their wheeled push helper - which only makes it worse - reminding me- I never will be like this - as it is easily preventable. We have a lot of wait times during the day- which easily can be used for Posture control, isometric contraction, stretching - even 1 minute can do a lot. Gratitude to YOU for the en Couragment. And how easy it gets - once we set our Mind to it. Bravo!
great words.... "even 1 minute can do a lot"
@@Strengthside as a German Biologist and Pythagorean -
please study Neuro Biology
Conditioning the PAIN - Reward pattern in the Auto Pilot
the train to endure PAIN
then PAIN disappears
The Comfort Zone hyper conditions to avoid even imaginged Pain
and lust for instant intense Rewards
then the comfort Zone becomes Self destruction
as long as we are stuck in our conditioned Auto Pilot
there will be no progress in anything
I adore your excellent Work!
You are an In Spiration!
bravo!
@Joshua Bhujun India stole it from Mesopotamia.
@Joshua Bhujun lol,wjatever pa jeet
@Joshua Bhujun Indians didn't do much with all their supposed stolen wisdom. Just look at India.
Thank you. I'm 87 years old and want to remain in good health. I will follow you.
Thanks jesus
Funny hahaha
Uhh?
😂
That wall quad stretch. Wow!
At 52 years old, the wall quad stretch was a game changer. I found that specific video months ago and incorporated it into my stretching routine. The first attempt at it was a workout, I started sweating and shaking, my body didn’t know what was going on. Thank you for all the great videos.
I agree. Definitely a game changer for myself also, very honest feedback on your lack of flexibility in that position.
Just tried it. Out of all of them I can see this one is key. I can tell that this restriction is creating huge issues not just for my pelvis and area, but for my nervous system as well. I was shaking all over till I held it for 30 seconds.
A real 52 year old will not even be able to think about doing wall quad strech, let alone do it. Stop with the fake comments
@@rameshjha2264 I think you mean most 52 year olds... And if you do really mean all, you haven't been to a senior yoga class with people that take it seriously...a youngster like you should know that.
@@rameshjha2264 You obviously know nothing about the relationship between health, longevity and flexibility. There are 90 year old yoga instructors that are more flexible in thought and body than you.
Solid advice and well simplified 👍
You're quite a legend yourself, your videos are helping me upgrade my life, thanks.
Very cool of you to take time to take time to spread kind
@@DrDeepstack😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊y😅h😅 6:16 wgw😮jgjy
I would add a spinal twist to these stretches, a flexible spine is so important IMO. LOVE THESE!
Can you suggest one?
@@forgottenvirtues5480 check out hybrid calisthenics. He has a video abput it
@@forgottenvirtues5480 I don't know how official mine is: Sitting right leg down, left knee up. With a straight spine the right elbow goes on the left side of left knee to help the twist from waist all the way up to neck. Reverse positions and twist the other direction too. Or 2) Laying down, knees raised heels at the butt, keep feet and both shoulders on the floor as both knees slowly drop to the right, raise, both knees drop left, etc. and turn your head to look the opposite direction for twist in the upper spine.
In yoga we learn to warm up the back first thing to avoid injury. Stretch in all 6 directions: flex (forward fold), extend (back bend), side bends (lateral flexion, Right + Left), and twist each side (rotation of spine above fixed pelvis, R+L).
Stewart McGill says the spine shouldn't be trained for flexibility. The hips and shoulders should be flexible, allowing twists and bends. The spine should be held in the anatomical S-shape by the muscles. Twisting movements damage the spinal discs, something that young people don't realize yet. Wait, the damage will come later
great demo-as an osteopath, i highly recommend yoga for everyone, (beware of knees and hips ,when stetching, dont over do it,be humble)
I am 73 And I literally do these every morning.
In addition :
-cat/cow,10 reps
-cobra pose, 60 sec.'s
-standing knee ups with a twist, 60 reps
-large circles both ways with my arms for sixty seconds each way
-" The world's greatest stretch "10 reps both sides
And I finish with five minutes in a full asian squat,
Is followed by a great poop and a three mile brisk walk😎
I also do resistance training.2 to 3 days a week with dumbbells And resistance bands concentrating on functional mobility.Ie squats, curls,presses,flys, rows,etc.
Just stumbled across your channel today, and I love all the stretches that you showed. I’ve been doing a couple here and there, but you’ve really motivated me to be more serious about stretching.
Love the simplicity brothers!👌🏽💙 - Gabo
So much value in just over six minutes. You guys are the best.
Phenomenal selection of stretches that targets exactly what probably 90% of people need. Really well done!!
Child's pose is one daily stretch I can't live without, my body just needs it...... Loving strength side! Love the way you guys explain things and you are truly inspiring! Thank you for doing what you do!
I appreciate your channel. I love that you get right into it like others have said. Very useful stuff, thank you!
Most people have no idea how important flexible muscles are for their overall well-being. A lot of suffering and doctor appointments could be spared if folks developed a balanced stretching routine that they do every 2nd day, or even better...daily. I was a chronic back patient for 15 years, with 3 disc prolapses...last one needed surgery. Then, some 12 years ago, I was introduced to yoga, started practicing daily, and after about 3 years ALL my back, knee and shoulder problems that I had before: gone. I can even play basketball again at age 55, together with guys who are more than 30 years younger than me. That's the power of good stretching, breathing, meditating and eating predominantly vegetarian food. 🤷♂️
Simple and to the point. Love it.
As someone with a slightly hunched back, this has helped me tremendously regaining a good posture. I didn't know I could feel that free inside my body. Especially the Lats and the shoulder exercizes were really working strongly against the hunched back.
I was searching “stretches for flexibility” when I came across and was drawn to this one. I did all 5 of these stretches and now my body is in a more loose, relaxed state before bed. Thank you so much for uploading this video! Think I will be doing these stretches every night before bed.
honestly, idk how this channel doesn't have millions of subs
First video that motivates me. No clickbait, no trash talk. Excellent guys’
I’m 65 years old and I have always considered myself in pretty good shape for my age. but I have neglected my stretching and I paid the price.I am getting on a routine of stretching and following your videos and I am going to get back into the shape that I used to be in.I want to thank you so much. I just don’t wanna be one of those guys hunched over and walking like the President.
The president is 20 years older than you .. so have a lil respect
@@dean8811 this president sucks
I work from home and I spend 1-2 hours in deep squat position. Another thing not mentioned here is free hang on a bar. Mainly passive one but active with scapula engagement from time to time is also great for me.
This is much needed info for improving stretching and strength, while staying efficient with our busy lives.
Thanks for keeping it simple, definitely adding these to my routine.
I really like your stretches, and on previous videos, you helped me a lot with some neck pain, and the advice was money.
Did the wall quad stretch after watching your video at night and saw immediate result. The relief felt in entire lower body was amazing. Never knew I had so much tension in the hip muscles. Slept like a baby after that - which doesnt happen often. Thanks a lot. Keep up the good work!
I'm just having the same sensation. Did every strech for 2 minutes an my hips feel like water.also, the constant pain im my lower back is currently gone.
Can you post the video “ wall quad stretch” I can’t find it. TIA
@@cicicici42 2:04
@@parinadoshi5052 ah I see I call that the hip flexor stretch lol, I thought its a different movement. thanks
Thank you. Will try them.
I love that this channel is growing fast... These guys are legit. They don't do fancy things but always so effective.
Thanks Strength Side , its up too us how we age. Don't retire your body at 20 years old but instead develop the best relationship of your life with your own body. Thanks man.
yes I love that. Keep taking control
The sixt stretch: walking.
Last year I had a serious back problem. Tried so much to get back up. But it was when I started taking walking serious that the whole area got so much better. And with serious I mean just 5000 steps a day.
Ps. That squad at the end is really good to tight low back muscles too. Don't see it recommended that often, but always my first thing to do when feeling tight in the lower back muscles again.
Thanks for the vid!
Same here! Walking literally saved my back.
WOW, thank you for this -- walking, something we can do everyday, several times in a day!!
Great book there. "Born to walk".
Did your lats get sore when you first started taking walks?
ou i can´t imagine that. i have a job where, i have minimum of 12 000 steps every day. Walking another 2km to get to work and off the work.. i was like.. "maybe i should change job cuz i want more energy and time for sports that i like to do in free time. But i think its better to be tired from walking/carrying stuff around then just to be tired of sitting at the work.
These were so informative and helpful. Thank you for sharing.
i love watching ur vids, so simple yet powerful. Look forward to seeing ur vids every morning. Thank you for all your informative videos. Love you guys
Stretching first thing every morning is my goal. Based on our body joints being ball and sockets, we are designed for circular motion, not linear. The 6th stretch is rotating my core to 180 degs looking and reaching backwards. Keeps me surfing and snowboarding at age 60. This really works!!
So a wheel pose?
thank you for always getting me ready for my day or calming me down after a long day at work!
appreciate you!
Honestly - love your videos so much, this series of stretches is unreal. Thank you. 💪🏻✌🏻💚
Love it guys thank you so much! Being so busy with family, fitness and business it's nice to find "moves" in all areas of life that pay high returns to help create consistent, effective habits and routines. Appreciate you both so much and please keep up the great work 😄✌🏻
Excellent video! I have been doing variations of most of these on a regular basis for years now, and yes, they are great for the body. A 6th one would be for the chest (using a door frame, for example), which I also do daily. I mean, you covered back, quads, hamstrings, and hip flexors. The only other big muscle left is the pecs! Everybody should do all these at least 2-3 times/week, and work towards 1-2 times a day, if they want to be independent in old age!
6th stretch would be a cross-lateral reach with feet and in opposite directions. ring out the spine like a wet towel. get space between vertebrae, loosen up the spinal fluid, and bring awareness so that when a twist is load-bearing... there are no surprises.
Engagement! I just love y’all! So much insight and education! So much value!
you are so knowledgeable and a great teacher love your démonstrations of the moves. Thank you
- Forward fold 0:32
- Butterfly stretch 1:16
- Wall quad stretch 2:04
- Horizontal hang 2:58
- Crab hold 3:55
- Squat sitting 4:52
My personal 6th stretch, bc I've suffered from tight hips for so long, would be the pigeon pose. Love it!
Much appreciated! All your vids are gold!
Thanks for this. Needed it.
Pigeon stretch with front leg elevated on an incline bench is my favorite. The different incline settings allows for more or less external hip rotation without compromising the knee with excessive torque. It is great for developing external hip rotation (front leg) and hip flexor mobility (back leg) and it strenghtens both positions because you need to hold your own bodyweight. You can also add a bonus shoulder stretch by interlocking your hands and stretching the arms overhead into full shoulder flexion - which has great carry over to the bottom of the clean and jerk if you are into olympic lifts
wow, great one! thanks for sharing :)
Great recommendation!
I also saw this stretched performed as a strength exercise by Knees Over Toes Guy by performing weighted reps with your torso lowering towards your stretching knee (more glute stretch) or towards your toes (more external rotation). After trying it I can really recommend it. I used to experience bad hip torque but not with this one, because the knee is fully supported
a very good one 👍
is there a video demonstrating this stretch? I couldn't find it on Google :(
Started routinely stretching 3 days ago and honestly this is exactly what i needed. With all these complex stretches i cant do, this is a clear and easy roadmap!
yes love keeping it simple
I juts wanna say that fitness fiq and strength side are my favorite fitness channels. Ty guys
Thank you for this! I do 1mi hikes to meditate before doing dance, martial arts, and recently started weight training, but never knew how to properly stretch before then .
💪🏽🔥
Nice! For me the 6th that I'm investing time in is spending more time sitting on the floor and getting more comfortable engaging neglected parts of my anatomy. I'm desk-based so I need to make a conscious effort to move regularly to improve.
keeping your body fit is so good!
Totally, as a yoga teacher, I absolutely agree with these!!! They are a must :) Great video to share with students that ask about stretches! thank you xx
thanks for confirming!
Thank you for this.amazing!
Love it! Thank you guys as always. Strength Side 👊🏽❤️
I had no idea what kind of junk I was eating my whole life. I got terribly fat and worst thing is I wasn't noticing it until I went to doctor for a checkup and my results were terrible. That's when I decided to start living healthy. Bad thing is I am lazy and hate to research about food and I just couldn't count calories all the time so I decided to invest in a meal plan from site Next Level Diet. Best thing I got myself in this life. I lost so much fat and got so much more energy when I started eating healthy.
Why is this upvoted so much? This has nothing to do with this video. Gotta be spam
@@bangbangcabrera I assume so as well.
@@bangbangcabrera What are you talking about my man?
@@rasalresid9147 it comes across as self promotion for your diet plan
These are just brilliant. Tight muscles are an ongoing niggle after months of strength training and running. Thank you!
absolutely love those stretches!
Love your vlog! Your stretches are so valuable and you make it easy to learn. Simply way to a healthy body.
Ankle Mobility Stretches help your ankles, knees and hips so much!! That is my sixth stretch for sure.
Any ones you recommend?
@@joeb6705 Ankle flexion (plantar), Ankle flexion (dorsiflexion), Kneeling Lunge, and the Figure Four Stretch.
My 6th stretch would be “worlds greatest stretch” which is basically a deep lunge, then with the same arm as the forward leg, reach across the body to the floor, then twist the other way and reach the arm as high as possible.
Agreed
I prefer split squat to lunge, because by split squat the stretch goes way further.
I intuitively do this all the time I didn’t realize it was an established stretch that’s crazy ❣️
My number one stretch.
It's important to breath while stretching. But taking deep breaths in this position feels especially incredible
As a chiropractor, always looking for ways to help my patients and keep them out of my office. I tend to give specific exercises and stretches for problem areas but this is a good preventable exercise routine, especially when accompanied with your three best exercises; pushups, pullups and squats. Thank you. I will be referring patients to your youtube channel.
A bit late but I would be really interested what stretch you personally feel like it would be most beneficial to add to these five
Thank you Guys!
Great! Thanks for sharing!
I've was doing many of these stretches that I learned in rehab when I injured my left knee many years ago. As my knee healed, the pain went away and I went back to training to start strengthening and I accorded less time to stretches. Now that I'm starting to have pain again in my knee, I realize that this absolutely must become an essential part of the training and must never be taken away.
wish you all the best for your knee!
Can you help me i also have a knee injury currently
Could you please give us a daily routine like for 20 to 30 min
are you stretching everyday?
Overstretching
Excellent video, thank you very much
On the face of it, this looks like the simple, easy to understand routine that I have been looking for for a very long time. Thank you.
I would definitely say sitting in a deep squat would be my sixth.
Great info in this video. It’s your channel that taught me the benefits of daily hanging and squatting.
Thank you!
You didn't watch the whole video, did you ...
@@exnihilonihilfit6316 I did.
It just so happens my sixth would be the one he spoke about.
My sixth stretch would be stretching the flexor of the forearm. I find that most training utilize the flexor muscles in the arms which cause them to be tighter than the extensors. I personally struggle with handstand and push ups and so forth due to lack mobility in my forearm and wrist.
PS: I suck at all these, I suspect 15 years of strenght training and stretch neglect have turned me into a brick wall.
interesting!
This was an awesome video, as always. I really appreciate your content, guys. Thank you.
Laying on my back, ankle on opposite knee, pulling knee back to stretch glute and IT band has been a great one and got me back into running after IT band problems.
6th: downward dog. Good overall mobility posture
I don’t think I can even get my stiff body into any of these stretches! 🤣 but I’m going to do like you say and set time out of my day to do these. Thanks!
it will work out eventually!
Thank you for those great tips!
Awesome. Thank you!
Your videos are awesome and inspirational, and I appreciate the advice, however, it would be great if you guys could do a video working with people that have no/limited flexibility. It's awesome seeing you guys do it and teaching about it, but you guys can stretch from your head to your pinky toes! It would be nice to see you working with an absolute beginner or someone who has limited flexibility. Someone who doesn't know how to even get into the positions to begin these stretches (because they are so desk stiff) and you showing them where a good stopping point would be to avoid injury because they're trying so hard to do it like you. Many of your users are young or have years of athletic activity behind them. They are familiar with movement and listening to their body. I see comments all the time about how they're going to add this and add that to their routine. What about us that don't have any routines. That don't have years of athletic or dancing or play movement behind them? I would love to begin. Even though I'm older, it's never too late to begin. I would love to see you working with somebody who has no clue. Someone I can relate to! I can watch that and say Hey that's me. Now I know how to start!
Yes Allison I agree. I am definitely a beginner
these are all very beginner friendly. All it takes is trying them out 😀
One thing that might help is to think about chasing sensation, not shape. Don't worry too much about your stretch looking like what Josh and Trevor are doing, just approximate the position and only push till you feel a stretch even if that's not very far. When that feels safe and okay, push a little more. Take it slow. Over time you'll learn to interpret the messages your body is sending you through sensation (like what's a "slightly uncomfortable but good stretch" feeling and what's a "danger danger!" stretch feeling). Think about movement as a conversation you're having with your body to explore these positions and make sure you "both" feel safe, instead of trying to force your body into a range. It might sound weird but thinking about my body as an entity trying to communicate with me through sensation, almost like a child that needs reassurance, has really helped me get better in touch with it and learn to trust myself more.
Hey Alison, Trevor here - Our youngest brother Mitch has a channel that is more dedicated to stretching for stiff people. Check it out - czcams.com/channels/HIBth5jUa03iTB_B8HCfBg.html - Or search Strong Roots in the search engine
Everyone starts off playing around and seeing what works just try it out and listen to your body
Is it ok to randomly take 5 minutes out of work & do 1 of these stretches without being warmed up? Obviously won’t be able to go as deep but is there still a benefit? (Naturaly if push too hard without being warmed up there is increase prone to injury)
If u do these then ull come to be permanently "warmed up" in no time
@@HonkletonDonkleton
That’s great
Can you answer my question also?
Just depends on how you feel and respond to it. For reference... I don't need to warm up much to do these
Great reminder -------- Thank you.
Great time! Recommended by a friend and so glad!
If you had to pick a sixth stretch, what would it be? Let us know in the comments below 👇
Fitness Faq's Podcast with Josh ► czcams.com/video/laUIPdr2eOU/video.html
dope vest. i see you ;)
"The World's Greatest Stretch" if I had to pick one more
Cobra pose for the back
For spinal twisting benefits my go-to is crossing the leg over the midline laying on the back, with knee bent or straight. Best stretch evar!
For me I think my 6th would be pidgeon pose, my glutes are pretty tight and I really want to be able to cross my legs comfortably on the floor
How long do you recommend holding each one? And should they be done every day, or less frequently?
Good job! I totally agree! I do these.
Strength Side Podcast - czcams.com/video/laUIPdr2eOU/video.html
6th one, the pidgeon, for the buttocks :) This one helped me a lot with the typical long distance driving issues.
Thank you so much! Greetings from Brazil
Great information. Thank you.
Yeah, adding weights to a stretch for a newbie (or even intermediate) is not a good idea and it should have been said in the vid.
Ohh 😢 why is that? I was gonna try that
Hey thanks for this. A lot.
I find that whatever I do, it all comes together during and after with some dancing/dynamic/swimming movement. I can't really describe it better than doing everything possible with every part of the body. Starting gently but often with growing enthusiasm.
thank you for uploading
Amazing I have a real busy life but i can set aside time daily to do these great stretches..love them..
Excellent, I really needed this
Very useful stretches, thank you
Thanks great video
You two are THE BEST!
Thank you for doing this CZcams channel; this is the most useful guide on the tendon and physical training.
Good Stuff!!!
will try and do these daily...
This definitely help me out. Thanks for sharing.
Greatest video ever for these kinds of exercises. Thanks, Brother.
Awesome! Thank you!