Getting Flexible is MUCH EASIER Than You Might Think
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- Опубліковано 5 чер 2024
- For more content like this as well as in-depth blog writeups and links to research articles, go here: www.hoopersbeta.com/
Video Overview + Why This Topic Is Important (00:22)
Pre-Stretch Warm-Up (00:54)
Types of Stretches (01:18)
Which Stretch To Use (03:04)
Why No Static Stretching Before Exercising? (04:27)
Stretch Routine (05:11)
Should Stretching Be Painful? How Intense? (06:20)
Optimal Duration & Frequency (08:04)
Anatomy: What Stretching Does To The Body (09:07)
Can You Stretch Injured Tissue? (10:19)
Outro & Bloopers (11:19)
For the full show notes go to the blog post here: www.hoopersbeta.com/library/g...
I wanted to put this video together to help answer some questions that many of us have out there regarding proper stretching. We talk about the different types, and focus on understanding appropriate timing of stretching. I try not to go too crazy into the details of every type of stretch but if anyone is interested in the future I can make a follow up video.We will talk about the differences between foam rolling, static, dynamic, and ballistic stretching, when each is applicable, how many reps you should do and at what frequency they should be performed.
First, whenever possible before you start stretching you should warm up.
Warm up
A warm up is a necessary part of stretching. It warms up the tissue and increases blood flow to the area. It can help reduce some of the protective mechanisms we have built into us that will allow us to stretch more efficiently. If time or space is an issue, I recommend foam rolling an area before stretching it. There is research to support foam rolling can indeed improve mobility, and it is a great way to move some fluids around as well as reduce motorneuron excitability so you can achieve a better stretch.
Types
Foam Rolling - uses an external device (the foam roller) to help stretch and elongate tissue. Is also used often for joint cavitations of the thoracic spine. Can be used on multiple body parts and should be done for 3-5 minutes
Static - Static stretching simply put is performing a sustained stretch. It may be large or small muscle groups and is meant to be done for 30-60 second. There are two forms of static stretching, active and passive.
Active static stretching - you are engaging one muscle group to stretch another. Example engaging the quads to straighten and stretch the hamstrings
Passive - an external force is applying the stretch, whether that be gravity, a tool, or a partner. Passive stretches are slightly more common, since gravity is oftentimes the assisting tool.
Dynamic performed in a controlled manner similar to active or passive stretching without a long hold. This is held more along the lines of 2-3 seconds before releasing the stretch
Ballistic performed in a bouncing manner. This is different from dynamic as there is no hold and uses quick movement to stretch the tissue. Thing of swinging arm hugs or small bounces to stretch and warm up the calf muscles.
PNF - contracting then relaxing the muscle group. Typically the contraction is held for 7-15 seconds then a relaxation period is held for approximately the same time. Each time the tissue relaxes, it should be taken deeper into the stretch, if possible.
How can I incorporate this into my routine?
This may vary depending on everyone’s goals, but I have included each aspect into this so you know when you can do it. Again, that doesn’t mean you have to do every part, but here is an example of when you could for a wrist flexor stretching program.
Warm up
Tendon gliding 2x10 each hand
Putty squeezes 2x10 each hand
Dynamic stretching
Lightly stretch the wrist flexors only holding the position for 1-3 seconds and moving in varying angles of stretch
Ballistic stretching
Repeat dynamic but with quick isolations and no hold
Perform finger flicks and/or “shake” the fingers out
Exercise
Climbing, hangboarding, etc
PNF stretching
Create a stretch to the wrist flexors and fight this with a contraction for 7-15 seconds, then relax the muscles and immediately increase the stretch further than the initial passive stretch. Relax for 10-15 seconds, then repeat.
Static stretching
3x30 seconds of static stretching working into as much mobility as you can.
For the rest of the show notes (they were too long to fit in this description), visit the accompanying blog post for this video on our website: www.hoopersbeta.com/library/g...
How Intense should stretching be?
How exactly are we improving mobility, although?
When to perform each type?
Can you stretch acutely injured tissue?
References (also on blog) - Спорт
What has your experience been with stretching? Love it or don't have time? We'll have more climber-specific stretching videos coming out soon! Stay loose out there!
I seriously don't understand why this channel isn't more popular. The content simply amazing.
I'm gonna recommend it to absolutely everyone I know that climbs.
Much appreciate! We appreciate the support :)
Underrated Channel.
Great work!
I do like that wall color. Good Job, Jason
Great channel! There's a lot of targeted videos for different body parts and related problems, but wonder if a video covering various mobility tests would help some less self aware people (like myself :) ) deterimine areas to focus the most.
Damn! watched this good video again! I really appreciate how you give us all those informations. For example on intensity you don't just give advice saying you should do this way or that way... You give us the information we need to make constructive choices upon knowledge! That's emporwerment, thank you
Great videos! I recently discovered your channel. Wish I had sooner, lots of great contents! Thank you
Welcome!
Great information, thanks!
Thank you!
YAY! STRETCHING VIDEO!
Thank you, this was so helpful!
Glad it was helpful!
Jason, I'd like to thank you for this amazing and scientific based content that you guys have been working on. Every sports / exercises channel should be like yours. Congratulations!
Thank you! We appreciate the comment / support :)
Great video! Would love to see your take on increasing hip mobility :)
Absolutely. This may come up in a video shortly.
Good outtakes
brilliant!
Thank you for this very informative video! Do you think you could also talk about mobility and specific exercises that would help improve it in a climbing specific way? (by mobility I mean strength at an extended range of motion)
Glad you enjoyed it! Yeah for sure, are you speaking more of lower or upper extremity mobility?
Hooper's Beta lower extremities 🙏
@@HoopersBeta Both. First lower :-)
@@HoopersBeta I'm interested in both! Thanks :)
Lower extremity it is!
Love it, it's so much easier to learn with a bit of humour like your videos ! My osteotherapist told me not everyone is equal with fexibility, depending of a lot of thing and he told me even if I stretch a lot (I'm doing at least 2-3 times a week) I won't be super flexible because of my... tissus/skin (?)
How can I support you guys ? Patreon ? buymeacoffee ? You're writing a book that I can buy ?
I'm glad you are enjoying the vids! If they ever get too dry let me know, need to keep them fun or they will be no fun to watch! There are definitely a lot of factors that go into it, there are even diseases that make a person hypermobile (too flexible) based upon a deformity in their connective tissue. Without knowing any of your history, I'd say the biggest limitation is to place a limitation on yourself. Increase your stretching to 5-6 days a week (but keep it short and reasonable) and see if you start to notice a difference. part of the problem is 1) people don't stretch often enough and 2) people don't notice huge immediate differences so they stop. Stick with it, give it time, and measure it objectively so you know if it is working for you or not! As of now your views, likes, and sharing the vids with friends is a great way to show support! Thank you for offering.
What are your insights about all the yoga stuff on internet. I know that w/o linking any direct vid it might be hard to answer but is it worth to do it in terms of increasing mobility? Or just pick few exercises for static or PNF streching and stick to it? Cheers!
Absolutely, yoga can and will help with increasing mobility. It's all about consistency. Think about yoga teachers, they do it all the time and have some of the most amazing mobility. Taking a yoga class once a week may not be enough. But if you're thinking "that's all I have time in my schedule for", adapt. Go to your 1x/week yoga class, learn your areas of weakness (or in this case, tightness) and add that stretch or movement into a daily routine. Thanks for the great question 👍
The Lattice Training Crimpd app has some static stretches for flexibility. At the bottom they say "To maintain flexibility, hold each position for 30 seconds. To develop flexibility, hold each position for 90 seconds.", this contradicts what you said (30secx3sets(x5days) is enough). It might be hard to say, but are they wrong? I was also wondering about what you mean with "optimal" when you say stretching 5-10 minutes total per week per muscle group is optimal. Does it mean more than 10 minutes is useless, or do we see diminished returns? How steep is the drop off? Thanks for the great video, looking forward to your stretching routine :)
Great Q! So 3x30 seconds is preferable based on a few factors. If part of the science is turning down the GTO's and muscle spindles (our stretch receptors and essentially our protection from over elongating muscles) we want to be able to reset the system, so to speak. The first 30 seconds of stretching may just be working our way through the elastic zone. The second and 3rd sets are working into the plastic zone. This is also based off of research I've read that says there are diminishing returns after 30 seconds which diminish further after 60. Everything in this video is based upon evidence from different articles. I also favored some of the protocols based off of the meta analysis as it looked at 50+ articles. Meta analysis like those are the best we can use. Keep in mind, Lattice may have found a research paper that supports the 90 second stretching so it's not wrong, there may just be more diminishing returns.
I can't add an image to this but the research has a great image showing the difference in times. They found, essentially, a larger improvement in the 5-10 group than the 5 min group, but not a big difference in the 10-15 minutes. So by optimal I mean, great results with less time requirement. If you did 10-15 you would probably have slightly better results, but may not be worth the extra time. *phew* my hands are tired, hope that helps! lol.
@@HoopersBeta Thanks for the elaborate response! :) Considering the situation, adding a few minutes per week even at diminished returns might be worthwhile to me!
True!! We could all use more stretching right now, especially since I'm sure a lot of us are doing a lot more sitting than we are accustom to.
Around 9:45 you start talking about how stretching decreases motor neuron excitability (muscle spindles, Golgi organs etc.) Since it is a protection mechanism against muscles elongating too much, I should avoid decreasing the sensitivity of this mechanism, therefore, I should not stretch. Which is an absurd conclusion. In Stretching Scientifically, Thomas Kurz mentions the same mechanism, but he too does not say why one shouldn't worry about decreasing this sensitivity. Could you elaborate?
Thanks for the video! Something I have always wondered is, what does the science say about losing flexibility? Are flexibility gains more lasting or permanent, or are they super easy to lose once you stop stretching?
Great question! When you ask "are flexibility gains more lasting or permanent" what are you relatively comparing to? In general, although, it depends! :) OK but better answer: since increased flexibility is primarily two components, 1 being physiological and 1 neurological, the changes do take longer to "go away". The physiological change is referred to as sarcomerogenesis, so essentially, the muscles are actually getting longer. This process doesn't just reverse without good reason (say you're involved in an accident and you are immobilized). The neurological component, although, can go away much quicker as your body will in a sense "forget" your normal range of motion and the neurons will be more active and limit your mobility. Fortunately, that component comes back quicker and can restore your range. So in a sense, the neurological component can go away in as little as a week or two, whereas the physiological component takes much longer and depends on the severity of the immobility.
@@HoopersBeta Thanks for the reply! I just wanted to know what would happen if you go through a stretching phase where you are super committed to 5 days per week, but can't maintain it long term . I guess as you said sarcomerogenesis would have happened to some extent during the stretching phase, and that won't exactly "go away", but you will increase your motor neuron excitability if you don't stretch continually. Thanks!
Great content, but it is hard to belive that 5-10 min/muscle goup/week is enough for everyone...I don´t think, that it is enough for my hips...unfortunately!
Why no mention os active mobility "stretching?"
This is time consuming for me if I need to warmup 5 min 3 time per day before doing the stretch. Can I skip the warmup ? or reduce it a bit ?
Warm up for 5 min, than do three sets of stretching with a short rest in between. So you stretch just once a day, not three times.
why are all the videos private?
What? If they were private you wouldn’t be able to comment on them
@@EmileModesitt 6/8 of the videos are private.. might be because im in Germany?
Huh, not sure about that! We’ve got a lot more than 8 videos too
E
Would it be too much to ask you for a follow-along stretch routine for climbers who want to get more flexible? 🙂
We have a nice follow along yoga routine that focuses on hip mobility if you're interested in that! We also have educational ones that you can turn into your own routine for ankle, upper body, etc :)