5 Stretches We ALL Could Use! (TAKES 5 MINUTES)
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- Опубліковано 13 гру 2023
- If your muscles are feeling tight and you are tight on time, I’m going to show you how to unlock your flexibility in 5 minutes. In this video, I not only show you how to unlock your flexibility in 5 minutes, but I am going to explain how you can do this anywhere.
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If I had to guess as to why you have tight muscles, it might be due to the fact that you aren’t stretching them in the first place. Not to worry, in just 5 minutes, you are going to unlock your flexibility so that you not only feel better, but move better too.
The first muscle group that you need to stretch is the peroneals. These muscles run up and down the outside of your leg and are often chronically tight. You might notice this tightness even more if you have flat feet. The reason you are forgetting to stretch the peroneals is likely because you didn’t know that you could stretch them in the first place.
The best way to stretch these muscles is with the sit-to-stand frog stretch. Start off by sitting in a chair and put the soles of your feet together. From here, slowly stand up and bring your knees together while keeping your soles in contact with each other.
With the sit-to-stand frog stretch, you are going to want to hold this position for 45-60 seconds a few times throughout the day.
The next muscle that you are forgetting to stretch is par of the all important rotator cuff, and that is the subscapularis. This muscle is often neglected simply because it sits “out of sight” and thus “out of mind.” Unable to actually see this muscle often leads to us forgetting that it exists in the first place, but that doesn’t mean we can’t still stretch it.
To stretch the subscapularis, you will need a broomstick, mop, or dowel of some kind in order to complete the movement. Bring the broomstick behind your bicep, reach across your body and grab the lower end with your other hand and open your chest (pulling the broomstick with that reaching hand). To get a further stretch, we need to achieve external rotation and you can do that by pulling up on the broomstick as well.
Perform this dowel stretch for 45-60 seconds on both sides, at any point during the day.
The third muscle that should be stretched is the rectus abdominis, better known as the abs. With tightness in the anterior chain already pulling our shoulders down and forward, tight abs will further exacerbate our postural problems by pulling down on the ribcage. Thankfully, there is an easy way to stretch this muscle with the use of a physioball.
Lay on your back over the top of the ball, allowing yourself to contour to the shape of the ball. From here, drop your pelvis down and reach your arms back overhead. This will create a greater distance from the pelvis to the ribcage which will elongate and stretch the abdominals. With enough attention, you can help to fight your postural deficiencies.
Hold this stretch for 45-60 seconds, 2-3 times per day when you can.
The fourth muscle that you are forgetting to stretch is the quadratus lumborum, otherwise known as the QL. The reason we forget to stretch this muscle is similar to why we skip the subscapularis; we can’t see or necessarily touch it. Just because we can’t reach it with our fingers, doesn’t mean that it can’t be stretched, however.
With the QL slide, you are going to start on all fours, slide one leg down and drop your hip. From here, you will push off the hand resting on the ground and lean slightly forward. This will give you a good stretch on the QL when you might not’ve been able to reach it very effectively trying to stretch it in the past.
Perform this stretch for 45-60 seconds each set and is best done in the morning if you want to feel amazing throughout the day.
Lastly, you might be forgetting to stretch the lats. Even if you are stretching them, I have a particular movement that I think is one of the best ways to stretch the lats. If you want to learn more about that stretch, you will want to click the link below.
If you are looking for a training plan where everything is laid out for you step-by-step and overlooks nothing in terms of muscle building, mobility, and flexibility, then you are going to want to check out the ATHLEAN-X training programs via the link above.
For more videos on the best way to take care of your body when it comes to building muscle, then you are going to want to subscribe to this channel here on UA-cam using the link above.
Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA). - Навчання та стиль
“FAST ACTION” Q&A* - Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers wi
ll be posted within the first 24-48 hours of you leaving the question. Good luck!
Anymore neck and scapula long lasting or common knot pain solutions?
Any more giveaways?
Please consider doing a video on how to strengthen the quadricep just above the knee, When I start doing legs, I wake up the next morning with lots of pain above my knee, a burn sensation, and chronic, and it gets worse even while doing bodyweight exercise.
What about great exercises to exceed expectation in the bedroom.
How do I prevent "butt lift" on the bench press (BB and DB)? And can we see a lower/upper body addition to the perfect workout series, PLEASE?
0:15 Peroneal
1:05 Subscapularis
2:30 Abs
3:25 QL
4:40 Lats
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🫵🏼🤙🏼
🎯 Key Takeaways for quick navigation:
00:00 🪑 *Lower Leg Stretch*
- Target: Peroneal muscles on the outside of the lower leg.
- Instructions:
*- Sit with feet flat together.*
*- Use hands on the seat to stand, bringing knees together for a stretch.*
*- Hold for 1-1.5 minutes to alleviate tightness, especially beneficial for those with flat feet.*
01:09 🧹 *Subscapularis Stretch*
- Target: Subscapularis muscle underneath the shoulder blade.
- Instructions:
*- Use a broom or dowel over the shoulder.*
*- Reach in front, grab the stick, and open chest for external rotation.*
*- Hold for 45-60 seconds on each side to improve shoulder mobility.*
02:30 🤸♂️ *Rectus Abdominis Stretch*
- Target: Rectus abdominis (ABS) to improve posture.
- Instructions:
*- Use a fitness ball to contour over.*
*- Drop hips down, arms overhead to stretch ABS.*
*- Hold for 45-60 seconds, 2-3 times a day, beneficial for those with rounded shoulder posture or prolonged sitting.*
03:39 🤰 *QL Stretch*
- Target: Quadratus lumborum (QL) muscle for lower back and hip flexibility.
- Instructions:
*- Perform QL slide on all fours.*
*- Slide one leg back, allowing it to drop to the ground.*
*- Hold for 1-1.5 minutes on each side to alleviate back pain and hip tightness.*
04:51 🏋️ *Lat Stretch Advice*
- Advice on stretching the lats effectively.
- Consider watching a dedicated video for lat stretching.
*- Emphasizes the importance of proper lat stretching techniques.*
*- Encourages viewers to subscribe for more informative videos.*
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Ill go a few months without watching AX but every now and then I tune in and see Jesse has gotten bigger. A physical representation of the solid advice Jeff has to offer! FOR FREE!!
This is truly excellent, thank you guys. Nothing has sky-rocketed my fitness to new levels compared to AX, particularly regarding injuries, prehab/rehab. This is excellent, and I thank you. Starting Built!
Great video Jeff!! I need all of these! Thanks Jesse as well 👍
Out of all fitness channels i've seen on youtube this is the only channel that i rely on to get the right knowledge , keep it up jeff ❤.
This information has just blown my mind! I could not for the life of me figure out why my shoulder was clicking and my muscle in the upper back “super deep” as I called it was hurting. Now it makes sense! The subscapularis muscle!!! Thank you thank you thank you!!! Now I can address the issue properly.
My New Year’s resolution for 2024 Is be the first comment on one of your videos 🤣. Ps in all seriousness I’m so grateful for your help and advice since I first discovered your content all them years ago. Your workouts and nutrition plans alongside your detailed explanations got me in the best shape of my life about 5 years ago. Slipped a bit recently but I’m also 40 but always encouraged when I watch your uploads 🫡🙌🏼
Good video as always Jeff! I see QL problems on a fairly consistent basis, so that's useful to see!
Really nice Jeff, been waiting for a video like this!
Keep up the great work Jeff 💪🏾💪🏾
I am grateful for these types of videos! They led me to discover this channel and are very valuable. Keep'em coming.
Great advice Jeff
I need this exercises. Thank you sir jeff👍🏻
Jeff you’re a blessing. I’ve been feeling 4 out of these 5 muscle strains. It worked magic ❤
Always the best advice!
Just what I needed thanks
Love that subscapularis stretch! I need an alternative to chest press. My hand arthritis flares when I lift a heavy dumbell and the lighter ones are too light.
Thank you for making this
Very helpful. Thank you!
Thank you! That shoulder pain I have had for 1 whole week now I'm doing that stretch RIGHTnow!
I just tried the broom stretch and it helped me so much! I can breathe again after having trouble with it for over a year! Thank you!!
God bless this Chanel
Excellent video, thanks Jeff! Could you please do a new video to tackling and fixing muscle imbalances and assymetry? The only videos you have are 10+ years old and this is a hot topic that affects tons of people
Let’s goooo! This is great info! Thanks!
Glad I found this early. Been wondering why I'm swinging my right hip more when walking. I had a thought that it was because of my long sitting habit but didn't know how to fix it. That QL stretch helped me a lot. Thanks Jeff.
This is golden.
I see your work, Jesse. Excellent!
Jesse looks PUMPED! ; )
Awesome stretches! Would love a video on QL strengthening and more stretches. After have FAI hip I’ve been dealing with hip issues. A 3 mm heel lift has helped but it brings with it soft tissue/ muscle issues.
On a prior video you mentioned another stretch once - one I believe that saved my wife from having to get hip surgery. It was one where you raise your leg out to the side like a ballet dancer would do. You mentioned that many of the strongest professional footbal players often lack strength here. My wife was in such pain before (almost to tears) and I had her do this stretching. End result, she was so relieved as all the pain finally left and hip returned to normal. She tells everyone now about this stetch. QUESTION: Should this stretch be one of the "Daily Flexibility Stretches"?
It certainly can be! It is also a great balance exercise that can be used to train your stability on one foot at a time. If you find that this move is helpful as a hip stretch or as a balance training exercise, then certainly the frequency at which you do the exercise can be increased.
Adductors stretch?
The abs, round out the back stretch is critical - for sitting allot - thank you!
Is the cobra yoga pose a good alternative for the ab stretch?
Really need this
This is a good stretching video.
Hi, firstly thank you for being such a massive help i love your content! Would you be able to please post something regarding stretching the serratus anterior? I struggle so much trying to get a stretch on it and feel like im stretching everything else to help my posture but thats the missing piece as i still have one side which is tight through there from years of not stretchig.. thanks again
A video from you on thoracic outlet syndrome and exercises to overcome it would be very helpful
This is a perfect video for me!
I would like more videos on recovery and stretching, thank you
Hey Jeff what would be important exercises you would recommend if you are training for a marathon? love the content
That QL slide 🔥 I didn't know I needed it lol
Any advice for leg stretches? As well as knee strengthening?
Literally the day I look up how to fix anterior pelvic tilt u drop this. God send.
More stretches please!
The QL slide stretch gets rid of my back pain right after doing it. It’s amazing
Hi Jeff! Love your content. Struggling with single-leg RDLs and finding my balance. Any tips or progressions to nail down that stability? Thanks a bunch!
A good idea would be to address your balance directly. There are a number of exercises that can be done to do this, but I suggest you take balance-oriented exercises such as the single leg RDL and Bulgarian split squats and train them with bodyweight at first. Another thing you can do is incorporate single sided / suitcase variations and carries as well to increase hip and core stability. Doing this will help to train the muscles that are required for keeping the torso from leaning to one side or the other during your single leg movements. Don't be afraid to drop the weight on the single leg RDL to establish better balance control - also look to dedicated balance training exercises.
Hi Jeff, can you please do a video on how to strengthen the Psoas laterally?
could you also a video on what gym weight routine to include especially for this problem, will be great hit among heavy computer users.
For the record, I think this title and thumbnail is the best out of the ones you have been trying for this video
QL Slide....Life Changer. Incredible.
Hi Jeff, I have a question! I had a knee surgery about 5 years ago on my left leg. Since then, what appears to be my inner thigh on my left leg (from my groin to knee) has significantly atrophied. Compared to my right leg, it appears to curve inwards. My knee often cracks and pops, and PT here hasn't been able to help very much. Any idea how I can target and strengthen whatever this muscle is? I have no trouble walking, so I think I must be compensating by using the wrong muscles for daily activities. I can send additional info/pics if that would help.
Lastly, thank you so much for all your videos, help, and your positive attitude towards shifting towards a healthy lifestyle!
Hip adductors?
How about a video about a psoas release via the pso rite
Oh dang! Number 4!!!
You should do a video on the movements that Knees over toes guy uses. Would love to see your take on those
Thank you Lewandowsky
My outer lower leg burns when I run and after alot of walking my lower back/upper glute aches alot. Im really hoping these are what I have been looking for, thanks Jeff and Jesse!
Try not running so much 😁
My PT just showed me 3 IT Band stretches. Something most people haven't heard of has a lot of influence on the lower body, even my lower back. Recommend.
You have better anatomical knowledge than my professor!
Ive had a 5th metatarsal fracture and that rotation of the foot stretch for the calf muscle aggravated my foot.
Do you have any tips for recovery and rehab from this fracture?
Thanks. Ive been flat footed and that muscle behind my shoulder blade has been hurting these years.
I've had issue with my right shoulder, the strech for the rotator cuff is exactly the zone I couldnt figure out of to strech. It will come handy, thank you
that lumbar hip one is so needed for me recently got random hip pain on one side.
Hey Jeff , I have a question for you , the exercise that you showed for ql can help in my scoliosis ? I don’t have pain in my back , the only thing that I want is to reduce the curve in my spine.
what are you thoughts on romanian deadlifts? and any advice for sciatica sufferers?
Hello. I would like to know more flexibility exercises for shoulder impingement? Supraspinatus, rotator cuffs, scapular dyskinesis etc. Thanks
Jessie is a beast!!💪
I really don't need this video but I'm here for the giveaway and at the algorithm
I need to work on shoulder flexion / external rotation.
I'm so tight that if I try to do overhead tricep extensions, standing with a dumbbell my shoulders give out because I'm fighting them back to be able to get the weight behind my head.
Edit: going to watch that lat stretch video! Hope it helps
Still the shizznit after all these years !
Great video, helped a lot with the subscapularis 👍🏽
Best exercise for someone NWB RUE and RLE to help them walk again?
If you have upper lat/trap/behind neck pain from sitting in an office chair all day, I recommend scapula pull-up, but with a barbell in overhead position.
For me, it's much much better than regular DB/BB shrug or pull-up bar.
It's like you're recommending pull-up, but do OHP instead 🤦
Is the subscapularis stretch supposed to feel pretty uncomfortable for former heavy bench pressers with shoulder issues or is that part of stretching it out eventually relax the muscle like a massage does?
Jesse is looking huge! Any new changes in workouts/nutrition/habits?
Can you cover the three most important things for athletes with chondromalacia patellae who want to continue to have high performance as they get older?
Impressive arms Jesse you’ve come a long way
Does the size of the physioball matter? I have one made for people who are 5'3" to 5'11". I'm 5'11" and don't think my hips are necessarily low enough and I'm feeling a cramp sensation on the lower right side of my back when I perform that particular stretch.
Could you make a video with some tips for older people that have suffered body disfunction from ictus?
My father (82) was a man that walk all days about 10 km, but last year suffer one. He got his left side affected.
After a lot of work he can climbing stairs ( 3 floors) twice a day, but still find difficult to walk without help or move his left hand
Thank you very much
I wasnt here for a while and… damn, Jesse become a beast :D
Jeff, I like to stretch right before i go to bed, It makes me feel good, do you think that’s a good time?
hi, friend! Could you help me with a diet for endomorphic bodies please, I would greatly appreciate it!!
Any recommendations for stretching out a sore Achilles?
Can you do a video on stretches for calf tightness
Watch at 6:40
Fix Bad Posture in 22 Days (BETTER POSTURE GUARANTEED!) ATHLEANx
Bro, the rotator muscle stretch!!!
In Coach Jeff I trust.
anyone know what brand the joggers Jesse is wearing are??
Hi jeff, one question, how much should i stretch after a workout and before going to bed on days i worked out and on days i did not work out? I already do the stretches on the morning from your video
At least 3x/week each muscle group
I'm curious as to why the black sleeve, tennis elbow?
With a proximal bicep rupture can you still stretch your bicep
That thumbnail though 🙈 The Riker maneuver HAS to be part of this routine right? 😂
Please make a video for top 7 or 5 exercises for blue collar workers who are busy with 2-3 jobs. I do heavy construction and need help with mobility and athleticism.
Ohh kay
Can these help my scoliosis
I have a question: does varicocele get worse by weight lifting workouts?
AX JEFF: After years of sitting my posture is quite bad, how should I start training so I don't get injured? bodyweight and corrective moves until my posture is good or is lifting compound movements with lower weights a good idea? What should I pay attention to the most? Thanks!
I would suggest working on your postural deficiencies is extremely important at your stage in the game. Not addressing them can lead to body compensations for which muscles that are meant to be working are not while others are working overtime. This can lead to form breakdowns and possible injuries as well as imbalances. The focus should be on correcting these compensations and deficiencies, but that doesn't mean you can't still train the compound liffts. Working both at the same time, especially if you are using lighter weights, is advisable.
@@athleanx Thank you, "Working both at the same time, especially if you are using lighter weights, is advisable." this is exactly what I was hoping to hear!
Thumbnail Jeff is like, smell my finger 🤣
Jeff I deal with Diverticulitis Recti. A lot of what I've read says to avoid crunch-like motions to not aggravate it. Do you have recommended exercises that can target the core without exacerbating the the problem?
Static exercises
for me, streching QL muscle just make my lower back issue even worse. i got 3.5 mm hernia on L4-L5
Damn, I'm looking at Jesse and it's just struck me just how much he has changed over time. So this is what happens when you work on all those things that are killing your gains 😄Honestly amazing.
Do thoracic outlet syndrome please
Can you not touch the subscapularis under the armpit?
I wonder if flat feet can cause toe cramps. I can really suffer from toe cramps; they'll get worse, usually, after a leg day but even just laying in bed or sitting in a chair my toes will occasionally cramp and curl under my foot.
I've done a bit of googling but it's certainly not due to dehydration or any of the dumb things they list. I dunno mayne