The Diagonal Stretch
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- Опубліковано 26 сер 2024
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The Diagonal Stretch is one of the most ‘bang for one's buck’ movement tools I've been developing, promoting and using for over two decades now with great success across many thousands of students.
Benefits
* Modulating the whole anterior chain and spiral/diagonal line without promoting laxity and passivity
* Alleviates back pain (but when done wrong can induce it - mind the details)
* Prehab/rehab of various knee issues, especially stemming from patellofemoral stress. It bulletproofs the knees!
* Of great benefit for those who suffer the consequences of sitting a lot (almost everyone)
* Improves posture & Gait
* Of great benefit to athletic performance and specifically throwers, pitchers, javelin, sprinters, etc
* Of great benefit to fighters, punchers, kickers, helps open and facilitate kinetic transfer
* Of great benefit to those looking to arch better - back bridging, acrobatics, dancers, gymnasts, etc
Some key features
* Loaded Stretch - developing strength in the new range helps stabilize the newly acquired ROM and offers higher chances of integration into one's movement
* Progressive - the various progressions, the ability to load more of the stretched musculature and not only increasing the ROM as in passive stretches allows for better manipulation of the training process and increase chances of continued improvement
* Included Stabilization - by performing this motion in an unsupported way we increase the chances of integration as the demands of using that range of motion later are present in the training process. Do not make the mistake that some unaware folks do - regressing the diagonal stretch and adding ‘helpful’ support of some sort which will remove these benefits. Fight for balance and include it!
Basic Alignment
* Stand with your feet together and open feet out to form 90 degrees angle
* Align one foot on the ball of the foot with the heel of the other foot
* Open back to 2-3 shoulder width length, remaining turned out in the front leg and keeping back leg facing forward and on the balls of the foot, play with this length till you find optimal loading:ROM relationship
* Use a knee bend on the back leg that enables one to load well, somewhere around 90-150 degrees
* If wishing to target more the hip and psoas - use less extension of spine and add a glute contraction with some posterior pelvic tilt as shown
* Progressions then will include shifting more weight into the back leg by:
1. Progressing from back of the knee touch to touching the heel of the back leg with opposite hand
2. Gradually straighten the front leg
3. Finally elevate the front straight leg into a step, bench or even a wall
Reps and Sets
* I found a dynamic - static combo most useful, basically perform dynamic controlled tempo reps and adds a static pause in the end of the last rep in the stretched position, as shown
* 2 sets of 10 reps with a 10 sec pause at the last rep only is a good place to start
* Slowly progress to total of 5 sets and up to 20 reps with 20 sec pause at the last rep of daily work
* I usually recommend to do this in high frequency and low volume, as part of daily work or alternating days and never exceeding 5 sets, (mostly 3 sets are enough) such frequency and low volume help the CNS accept the new ranges better
* Progressive overload - establish a certain rep/set scheme like 3 sets of 10 reps+10 sec pause and pursue it daily for a week or two, the following weeks progress to 12 reps + 12 sec and the weeks after that to 14 + 14 etc.... After reaching a plateau, stabilize the rep range and pause and increase sets to 4, etc...
Summing up
The Diagonal Stretch is a phenomenal tool to add to your arsenal and something I consider as part of the Basic Starter Pack Protocols for anyone interested in moving better, other basics like Squatting, Hanging and Spinal Waves have been shared and can be found on our website & channels and more will be shared in the future so make sure to follow us on Instagram and turn ON POST NOTIFICATIONS, subscribe to our UA-cam channel and HIT THE BELL and follow our Facebook page.
Post videos performing this motion using hashtags #DiagonalStretch #Idoportal #movementculture and on the Movement Culture group page on Facebook
Enjoy and may you get as much as we did from this simple yet potent tool!
![АЛАУДИНОВ у Скабеевой: эти их ВСУ нас НЕ ДОГОНЯТ 😁 [Пародия]](http://i.ytimg.com/vi/an0anqU4WGQ/mqdefault.jpg)
Please upload instructional videos more often! This one was very helpful! Thank you!
That would great
Difficult at first, but probably the single most beneficial movement I have ever practiced. It helped back pain, knee pain, hip pain, when it was worst during quarantine. It helps me stay fit and springy. It’s great at any time, before/after workout, after waking up, before going to sleep, once in a while working in the office. Great work 🙌🏽
Informative content for FREE! Truly grateful, thank you Ido.
just a few understand this is revolutionary. Authentic, artistic, original and outstanding. Just remain as simple as you are.. Excellent
jorymag thank you sir
About two years ago I injured my knee while sparring, and it never recovered to the same strength that it formerly had. Doing this stretch just a few times every day stabilized my knees enough that I could consistently do squats without straining anything, and it enabled me to finally build up the strength I had been missing for years. This video was a lifesaver for my legs. Thanks so much for posting!
Check Kneesovertoesguy on UA-cam!
Seeing the "original" post on fb years ago brought me on the journey which started with corset in 2016 - I'm still here investing more time than ever into your method - That content* like this is available so effortless is really great and not taken for granted!
Thanks!
* Some wonkers would call it premium :)
Training the diagonal stretch for couple of weeks by now and this is indeed one of the most painful (yet most beneficial) moves I have ever done. Got a bit of anterior pelvic tilt, had multiple ankle sprains in the past and have occasionally pain in my right knee and can feel the intensity of how all joints work soo hard just to balance it out right. Amazing!
One of the best dynamic stretching exercises I have ever practised! THank you Ido!
For the absolute novices. You can do it in a half kneeling position. It’s a brilliant active stretch.
Actually this suggestion will degrade the benefits and will make it a pretty useless tool as in most hip flexor stretches out there. Doing it in kneeling will deload the working side substantially and even though the stretch sensation will intensify, don’t get confused, such a practice will not offer strengthening effect in the new range, dynamically stabilizing and specifically loading for use in motion. We move on our feet, under our full bodyweight and every step we take includes a single leg support and coiling/uncoiling transmission. The Diagonal Stretch takes into account all this and works in a way that will transform your movement habits on your feet. Thanks for a kind and well meaning suggestion but from the reasons mentioned above I’d decline it and opt for the easiest progression in standing, both knees bent and touching back of the knee. Best to all of you , in practice.
Ido Portal Thank you for taking the time to clarify/explain that Ido - really means a lot. Your training helps me so much. I really hope I can train with you in person one day🙏
@@portaldo For me personally, even the easiest progression that was shown in this video was too difficult. By difficult I mean - very bad low back pain. So, I used the kneeling version in order to progress to what is shown in this video. Now I can do the diagonal strech exactly the way it is shown in the video with great success. To sum it up, I think that the kneeling version can be beneficial for ones who cannot do even the easiest progression from this video. Yet, you should aim to perform them standing as soon as possible for the benefits that are mentioned. I started by doing 90% of the work in a kneeling position and 10% of the work standing, to the point where now, I do 5% in a kneeling position and 95% standing
I won't try this with a stone ledge behind my head, but I will try it. Thanks
🏆
Ido is amazing, keep changing the world through movement brother!!
Great movement! Great Tutorial! I hope you will share more in the future. Thank you!
Thank you so much for sharing those basic patterns in sucht great detail!!
I’ve gained so much from this over the last few years and still finding it beneficial for me✨🔥✊🏽
In what way? Cheers!
This video is gold. Plus two more progression for the diagonal stretch.
Thank you 🙏
for those who are struggleling in doing that dynamicly, they can go hold it in static, in a comfortable range and focus just to breath. every single breath will push your range a little further. with that increased range you can add dynamic movement. of course still respirating.
I'm just recently learning of your movement Ido. I choose this exercise as my first focus to start my personal I-do tool gathering commitment. Thank you for all you've done and continue to do.
Thank you for putting out these videos. I have made amazing improvements with my mobility and reduction of nerve pain from practicing these moves.
Such little tutorials are great
In my mind : lol too easy
2 sec later : WTF how can he do that
hence the need for a progression
And regressions😂
My L sits have really improved since I have incorporated this stretch regularly - who knew! Great instructional video. So grateful, many thanks
Final progression is a beautiful bow & arrow.
Your methods is so amazing training. Hope I can go to your class for learning.
I love you Ido!!! Thank you so much for everything that you post!!!
Thank you very much. This is like finding a ruby or something. 🙏
Exactly what I needed after a day sitting
Magnificent progression. THANK YOU
Thank Man...I follow you lots you are an inspiration to me. And just listening to your word keep me going. I have a problem with my lower back, hip flexors yet I do not stop. I stretch a lot to adjust almost every day because of the pain. This helps me stay . mobile, I get it if you have not done the job you would never know what is or what it will take, or what it will even feel like. Thank you for this video. I was hoping you did show how you do it to get comfortable with going back there to work those moves. .. I will save and repeat....
God bless, much appreciated for sharing your gift with the rest of the world.
From Canada
You know it's good when even Ido trembles a little :D
It looks really peaceful there.
I love this new video(s).
Thank you for leading the way.🙏
Thank you for the progressions 🙏🏼
U gave me a reasons to live
Amazingly helpful! Please keep them coming Ido and team!
As always, thank you for your contribution
Amazing
, you can do exercise with weight of body weight to gain strength and do this to be more flexible and strong in different patterns and move more freely
Love trying to perform this pattern, very potent!!! 🙏🏼
The description, wow!
great new year to you with deepest gratitude for great informations towards the next level of humans mental and physical health. let's make 2021 the year of great physical awareness.
Nice!! So many people need this!
Seen it many times from others, but this is just art
Can't wait to try this. But I'm cramping up just thinking about it.
oohh finally something I can follow and practice! many thanks!!
THX Ido for share, we need you in france !! ;)
That legendary park looks good.
Definitely the best stretch for capoeira 👌
Loving these bite size videos. Namaskaram
Bravo, Ido! More videos like this!!
merci Frère tortue
Thaank you for sharing your wisdom
thank you ido, this is really valuable
Grateful for you, Ido!
Where have you gone Ido? Please upload moreeeee
Thank you Ido.
This is the good stuff it’s so simple
Can anyone figure out what brand of shoes and pants ido is wearing??
such a great movement!
one question: do you do it for reps or do you hold the position for time?
Progression 5 - levitation
Love this one!!!
Thank you!
Thank you.
For me hard, but nice stretch, I feel it in those hip flexors. Going to progression 4 is still a while away. I see some cool progressions for capoeira in there as well. Thanks!
Awesome 🤙🏼
Almost snapping my back damn
Axé!
that ankle flexion is just unreal.
I want to learn can you please make a series video to learn motion culture
Would the stretch be much more efficient, if the rear leg would be kept straight during the movement?
You should put links to your Facebook and Instagram in the video description please.
Genius
Legal a sequência!!👏🏿👏🏿👏🏿🔥
This is filmed in Berlin, right?
Es ist der Fluch der Besten.
This feels good
Fantastic
I love u u wanna take this or not......…but u guys rocks
Ido where's the music? 🥺
Your tracks are amazing!! Missing it..
Great!!
♥️
Es ist der Fluch der Besten
I wake up every morning with tight lower back, do my stretches and free it off . I have done this every day since January but still tight ever morning. Any suggestions on what to try?
@@Kryynism ,I'm 50 ,work on oil rigs but a lot of sitting about, I do go to the gym and run every other day. There must be away, that's why I asked on here hoping to get an answer from Ido.lol!😁
My guess is your issue is postural. Improve your habitual spine position in standing and walking, reduce sitting.
Please, give the credits to capoeira streching movements
U r the best
I am a total beginner and I feel most of the weight on my lower back...is that right to some extent?
What's the rep scheme on this? On Facebook it says 3-5x30-60s but I remember reading a post recommending x10reps+10s pause. Something about it working just as well while being easier on us westerners lol
Read what Ido wrote in the description!
@@elflaco5052 Thanks, did he just add this? lol
This is Good stuff
What's the problem with straighten the front leg? In the later progressions it seems to be strait as well
any thoughts on effects of front foot turned out compared to kept straight? More internal rotation through the leg needed the more the foot is externally rotated?
How long should one rest in between sets ?
I know I don't deserve u but I m a fan of u
Will this help with spinal curvature?
When are you going start to writing books. It's been long enough
Aú pra trás !!! Muita capoeira aí
I need to sit down
If this is the queen of stretches, what is the king?
The Jefferson curl maybe
I'm gonna do that right now with my fuckt up knee..
I m from India
Progression 5: No leg !
really...not easy