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Thank you I think that we should always take this ground breaking studies with a grain of salt. The fact that static stretching has its place should be intuitive to those of us that have been doing this for a little while.
THANK YOU, I’M SOOOO GRATEFUL FOR YOUR WORK! I just want to make sure I’m doing what the professionals like you recommended to do based on studies. Thank you for clarifying this for me! :) you’re a phenomenal teacher as well! Best wishes💚
I warm up before I do any static stretching. I prefer a dynamic warmup to get the blood flowing and to get my heart going. I always got injured if I just did static stretching before lifting. I do about 5 to 10 minutes easy cardio followed by some dynamic warm up before lifting. I always do static stretching after lifting.
Thank you very much for yr explanation for the pros and cons of static stretches based on science. I do feel better if I do static stretches for the calf muscles before LDSR.
Your videos are really useful thanks. I do dynamic stretches before a run (mainly to loosen up my hips) and short static stretches after. Do you also need to have some dynamic movement after static stretches if they come after your workout?
I have been informed by other videos that after a couple of seconds of stretching the muscle spindle cells trigger a contraction working against the stretching. After about 10 seconds the Golgi tendon organs will relax the muscle again, making it possible to stretch further. A therapist advised to only stretch for 2 seconds to prevent any muscle contraction. I am curious if you have taken all these mechanisms in consideration when advising about a 30 second stretch duration? Thanks for your answer.
That is very strange advice since the research shows that the longer you hold the stretch the more the spindles etc. are switched off, to the point that if you hold it for longer than 60 seconds you can actually negatively affect your performance. The recommendations are based on research and you can find all the research studies I used for this video in the description of the video.
So if increasing range of motion (let's say getting deeper in the splits) is the goal, I would presumably want to do static stretching (maybe 2 sets of 30s static stretch, 2x a day). Is warming up prior to static stretching necessary? ie. with dynamic stretching or cardio? or is it fine to go into static stretching "cold"?
Thank you for the very interesting new angle on the topic! I always thought (and taught) that static stretches before a workout are a big NO, so I'm happy to be updated on the topic. I wanted to ask you - are isometric holds of e.g. Warrior poses in yoga (like front/side lunge) considered static stretches? I understand how to hold your leg on a stool is a static (and passive) stretch but what about yoga poses? I feel that they're different. You must activate the muscles in order to stay in the pose - yet, they do stretch...so I wonder what's your take on it.
Good questions - I guess it will depend on the position but in most cases I think it will count as active stretching - warrior pose will def be active because even leg at back has to work.
I am a bit confused here. I am 65 and used to do static stretches mostly on my rest days and most of them are supposedly the yoga stretches given various names such as "child, bird dog, pigeon etc etc. Is it ok to do them on rest days?
I cant seem to decipher what I’m dealing with but essentially I feel as if a tendon in the arch of my foot is going to pop when pressure is put on it in certain angles. I have deciphered due to your great video that I have sinus tarsi syndrome on the same ankle but that came a bit later. I experienced the sensitivity in the arch earlier. No pain in the arch just feels like it will pop or rip. Would you happen to know what it is?
I would suggest you consult a podiatrist about his because it can be one of many things and really depends on your foot shape and biomechanics to understand what is going on. I agree - it does not sound like plantar fasciitis.
👉 Get some straps to help you stretch on Amazon:
- Redliro Stretch Strap: geni.us/MSuJraf
- SANKUU Stretching Strap with 12 Loops: geni.us/EQWI3
- Two-pack Yoga Strap (6ft) Stretch Band with Adjustable Loop: geni.us/dXVn5D
If you buy anything via these links, we may get a small commission at no extra cost to you.
THANK YOU!!! … WHEN I STOP STRETCHING BEFORE LIFTING WEIGHTS I STARTED HAVING SO MANY INJURIES
Thank you
I think that we should always take this ground breaking studies with a grain of salt. The fact that static stretching has its place should be intuitive to those of us that have been doing this for a little while.
Great Video. A good dose of Science and Common Sense! Thank you!
Our pleasure!
THANK YOU, I’M SOOOO GRATEFUL FOR YOUR WORK! I just want to make sure I’m doing what the professionals like you recommended to do based on studies. Thank you for clarifying this for me! :) you’re a phenomenal teacher as well! Best wishes💚
You are so welcome!
I warm up before I do any static stretching. I prefer a dynamic warmup to get the blood flowing and to get my heart going. I always got injured if I just did static stretching before lifting.
I do about 5 to 10 minutes easy cardio followed by some dynamic warm up before lifting. I always do static stretching after lifting.
Thanks for sharing!
Thank you very much for yr explanation for the pros and cons of static stretches based on science. I do feel better if I do static stretches for the calf muscles before LDSR.
Glad you found it useful!
Your videos are really useful thanks. I do dynamic stretches before a run (mainly to loosen up my hips) and short static stretches after.
Do you also need to have some dynamic movement after static stretches if they come after your workout?
No - after workouts your main focus is to relax the muscles so no need for dynamics then.
Brilliant! Thank you ❤
You're welcome!
Great video! how often is overstretching? let's say, if I stretch my calfs two times per day for 30 seconds, would that be overstretcing?
Only if you really force the stretch, but if you go with what feels comfortable, it should be OK to stretch 30sec x2 per day
I have been informed by other videos that after a couple of seconds of stretching the muscle spindle cells trigger a contraction working against the stretching.
After about 10 seconds the Golgi tendon organs will relax the muscle again, making it possible to stretch further.
A therapist advised to only stretch for 2 seconds to prevent any muscle contraction.
I am curious if you have taken all these mechanisms in consideration when advising about a 30 second stretch duration?
Thanks for your answer.
That is very strange advice since the research shows that the longer you hold the stretch the more the spindles etc. are switched off, to the point that if you hold it for longer than 60 seconds you can actually negatively affect your performance. The recommendations are based on research and you can find all the research studies I used for this video in the description of the video.
So if increasing range of motion (let's say getting deeper in the splits) is the goal, I would presumably want to do static stretching (maybe 2 sets of 30s static stretch, 2x a day). Is warming up prior to static stretching necessary? ie. with dynamic stretching or cardio? or is it fine to go into static stretching "cold"?
Thank you for the very interesting new angle on the topic! I always thought (and taught) that static stretches before a workout are a big NO, so I'm happy to be updated on the topic. I wanted to ask you - are isometric holds of e.g. Warrior poses in yoga (like front/side lunge) considered static stretches? I understand how to hold your leg on a stool is a static (and passive) stretch but what about yoga poses? I feel that they're different. You must activate the muscles in order to stay in the pose - yet, they do stretch...so I wonder what's your take on it.
Good questions - I guess it will depend on the position but in most cases I think it will count as active stretching - warrior pose will def be active because even leg at back has to work.
awesome ·"!!!👋👋👋👋thank you
Thanks for watching!
It's weird but ever since I started doing static streching post gym workouts I stopped having DOMS.
Interesting - thanks for sharing.
I am a bit confused here. I am 65 and used to do static stretches mostly on my rest days and most of them are supposedly the yoga stretches given various names such as "child, bird dog, pigeon etc etc. Is it ok to do them on rest days?
Yes, perfectly fine.
I cant seem to decipher what I’m dealing with but essentially I feel as if a tendon in the arch of my foot is going to pop when pressure is put on it in certain angles. I have deciphered due to your great video that I have sinus tarsi syndrome on the same ankle but that came a bit later. I experienced the sensitivity in the arch earlier. No pain in the arch just feels like it will pop or rip. Would you happen to know what it is?
I don’t think it’s plantar fasciitis since there’s no pain.
I would suggest you consult a podiatrist about his because it can be one of many things and really depends on your foot shape and biomechanics to understand what is going on. I agree - it does not sound like plantar fasciitis.