The 3 Most Important Muscles To Stretch. (That You Probably Don't.)
Вставка
- Опубліковано 4 чер 2024
- Here's the 3 most important everyday stretches for function-stretches you should do daily for crucial muscles, that when tight, cause significant musculoskeletal issues. Most people aren't stretching, or aren’t even aware of all three of these.
‘The 3 Essential Exercises EVERYONE Should Do’ …EXCLUSIVE video, only here: stefan-becker.mykajabi.com/3-...
GOT QUESTIONS? I answer questions here now: / bodyfixexercises
AND I’m developing a Coaching Program! Over 12 weeks, I help people with bad posture, and related issues like neck, shoulder, & upper back pain-discover their root problem and correct it using science-backed mobilising, stretching, & strengthening exercises. Find out more, and join the wait list here… stefan-becker.mykajabi.com/wa...
------------------------------
0:00 Intro
0:22 Pec Minor
2:24 Rectus Femoris
3:47 BONUS... ITB tightness
4:16 Deep Cervico-Thoracic Spinal Extensors
STRETCHES YOU SHOULD BE DOING EVERY DAY...
PEC MINOR RELEASE & ECCENTRIC STRETCH
If Pectoralis Minor gets tight from gym, or poor posture, it pulls the shoulder blade forward, rounding the shoulders. This heavily predisposes you to shoulder problems because it … (i)reduces space in the shoulder joint, (ii)causes neck issues, and (iii)can even cause Thoracic Outlet Syndrome.
To loosen Pec Minor, we don't want to just statically stretch it. Firstly, we release a common trigger point in the muscle, with a myofascial release technique, so that when you then stretch it, you're loosening the whole muscle.
RECTUS FEMORIS RELEASE & ACTIVE STRETCH
The second muscle is the Rectus Femoris, which commonly gets tight in running, cycling and weight workouts. When it's tight, it pulls the front of the pelvis down, increasing the arch is the low back, compressing the facet joints of the lower back. If you get a sore lower back when standing for prolonged periods, or walking around slowly, like when shopping, this is likely the cause.
BONUS TIP:
ITB AND LATERAL THIGH MUSCLE RELEASE
Running, cycling, and gym workouts can also tighten the ITB and lateral thigh musculature. When these are tight, it can pull the kneecap to the outside, causing it to rub and give you kneecap pain. So, one little bonus tip here is that each time you use the legs heavily, always warm down with a 30 second muscle rub on the outer, lower thigh to avoid getting this very common cause of knee pain.
CERVICO-THORACIC SPINAL EXTENSOR MUSCLES… ECCENTRIC STRETCH
When our mid back is flexed, but neck extended for long periods of time (think forward head posture), the deep spinal extensors of the neck & upper back can become shorter, making it really hard to straighten up again. This creates a posture that compresses joints at the base of the neck… causing things like tight, sore shoulders (“cervicothoracic facet joint compression”), Rhomboid pain (“costovertebral joint restriction”), symptoms down your arms (“cervical radiculopathy”).
-----------------------------------------
#bodyfixexercises #stretching #stretchingexercises
Thanks for this. I am on disability and can't afford to see anyone like you in real life so very helpful and like that you show stuff I haven't seen before.
Glad to help, LZ.
And cheers. I try to show different stuff where I can.
@@RileyedI have shoulder impingement, hanging would make it worse. Don't give out bro science, someone might actually believe you and hurt themselves, buddy.
@@Rileyed I've recently discovered even gentle hanging, on tip toes helps. With time I've gotten stronger and lift knees to chest. I agree.
I am disabled cancer patient, these exercises are good but to do them regularly is difficult for me. Get reason to not do them...Lazy me. O well hard,painful life at 74 is horrible. Never got disability approval, so I definitely know with no health insurance you are in a horror show. God bless you, Saint Peregrine novenas help me spiritually and mentally. Good luck you'll need it.
@@shadowsift Good luck...do you go in water ? Water is the strongest element, ya know. Yet it is soft! Have you tried an ice bath ? There are Amazing Things For You that are free...
I think the Main issue for a lot of us is lacking the discipline to do the exercises on a daily basis. Thanks a lot for the information I really understand my body better after watching these videos
My pleasure!
I used to be highly disciplined and was doing daily soft gym of all sorts for over 2h after a day of work and caring for my 3 sons who I was raising all alone (no family, no car, no nothing to help but I was a Gladiator and we made it). After bringing problems into our happy peaceful home (new husband 🥵), and Mobbing at my work place for several years, I lost my mental power, even wasn't breathing correctly, like in apnea all the time. Now all that is in the past, and I am retired and trying to get back to my Warrior self. I realized that it isn't simply lack of discipline and self neglect that keeps people from doing better on their goals. It is sometimes hard to cope with what life throws at you and not everyone knows how to find the right door.
@@thearcherofjustice1492 I find it hard to accept that our bodies are that pathetic that i need to work out at home when getting of work, which is 7-9 hours of construction.
If i sat Infront of a desk 7-9 hours a day, 5 days a week, then yeah. 2 hours of work out a day is perfectly fine.
@@jasse85 Yes I understand you! However in my case it wasn't really a dream life sitting 9 hours a day. And I was using my head and energy working, not drinking soda and listening to music having fun time. Then run run run do all the choirs and care after 3 children all by myself it's not as holiday like ás it may sound 😂
I recall watching workers outside my office window wishing to take their place, and probably them dreaming to do my job. No position is 100% ideal, there's a good and a bad side in each. Take care!
I remember literally pouncing at the opportunity to do all kinds of exercises as a kid but then my parents well...
Let's just say they didn't seem to approve of me wanting to get fit and the rest is history.
I am in decent shape but the mind just hasn't recovered.
That stretch with the pillow is just what my body needed. I could feel the tightness going all the way down my lower back. Thank you.
Feels great, eh?! 🕺
Do you need to pull the neck up like a traction or just tilt the head back
@@CD-rs2pl I pull my head at the back up a little bit for the stretch
Yes lately I’ve become aware of the importance of stretching everyday as it helps everything flow better and if stuff flows better it is better
Exactly
I can confirm these are all excellent stretches, don't be discouraged if they don't work the first few days or even weeks. It took me a very long time to release my tight muscles, and relieve my symptoms.
Now I have better posture.
Yes, posture in particular takes time. Thanks for sharing your experience
I'm so happy I found you! I've been watching for a few months now, and everything you teach is so easy to follow and helpful. Thank you!!
Hey EM! Thanks so much for the lovely comment!
as someone with myofascial pain syndrome i LOVE that you start with myofascial release, my big problem is exactly what you said, which is that trigger points can stop me from getting a full range of motion or using the whole muscle
Just chip away at it. It can take a while. 👍
This first shoulder stretch/chest stretch hit me perfectly. Thanks doctor.
No worries! Glad to hear it
Exactly what I needed! I've been nursing shoulder impingement in both shoulders and I'm learning about strengthening the back to balance out everything, this is exactly what I needed to loosen the front! Thank you!!
You're welcome! Yes, this can make a massive difference to shoulder issues.
Make sure you check this out too...
ua-cam.com/video/9JN6dTBAyIU/v-deo.html
@@BodyFixExercises Oh yes. I've been hanging around your channel for a bit but I haven't seen it all yet 🙂. You've been a huge help through several issues. I started taking better care of myself last year and with help you and others I've come to realize most of my aches and pains had nothing to do with age, just poor fitness and things like these that can be fixed. I really do feel 10 years younger after only a year of caring about it.
Thank you Big Time 👏🏼👏🏼👏🏼 These all felt great- and needed. Really appreciate the visual aids. And your straightforward explanations make this easy to retain.
Thanks for your lovely comment!
Thank you! I felt a difference after following along w your simple care stretches. Very invaluable to release the constant aches of 'too tight' and 'over contracted' muscles, I have neglected. Best to you.
Glad to help out! 🙌
Such a helpful video. We love that you broke down the functions of each muscle and how tightness can impact our bodies.
I'm glad you like the video!
Thanks so much.... I've gotten a bit lazy doing specific stretches at age 80 but this is easy and I can do this. I've avoided neck and shoulder surgery by being proactive , but needed this little reminder. Will watch for more good advice!!
I've got a few videos for seniors actually. You might like them
Your videos are genuinely life changing. Well explained, simple and easy to follow, thank you for the quality content Stefan
Thanks for the lovely comment, Foof
indeed. i subbed in the first minute. i love a concise, informative clip.
I’ve been having crazy neck and shoulder pain and doing this for a few days it’s completely disappeared! Thank you so much!
Wonderful! 🙌💥 So glad for you!
This is timely and perfect. I just wrapped up a round of physical therapy for lower back pain and shoulder pain. These stretches will be a great complement to my routine. I never knew why but I have found myself massaging that area on the front of my thigh, with my fist just like you were doing. When I saw you doing that I was astonished. Thanks for this info!
Perfect! 🙌
You have nailed some of the most common but ignored points. Will definitely try to do them regularly
Good luck with it! 👍
So helpful and quickly but we’ll explained! No difficult jargon or complicated anatomical drawings. Just great, TFS👍🏾!
Cheers!
Thanks for the video!
Very good. I have issues in all of these areas you mentioned. I tried the stretching you showed and boy did they help. Thanks.
Awesome!
Finally someone who addresses the frontal thoracic area and trigger points ❤
✌️👍
Just did these, shall do them everyday as instructed, really helped my shoulder and neck on the left side, cheers Doc!
Great! Good on you
Thank you for this video. I have been having shoulder problems for years
A pleasure!
This is the video I really needed. THANK YOU!
You're so welcome!
I'm gonna try these, I have both the shoulder impingement constantly and the lower back pain when standing . I've been in an office job for the last 5 years and I blame my bad posture. This video explained quite a bit of my problems, heres hoping 🙏
Check these out too then!
ua-cam.com/video/9JN6dTBAyIU/v-deo.html
ua-cam.com/video/ynw7zr3dnUw/v-deo.html
Thanks, I'll add these to my routine. I'm currently doing massage, pt, chiro, and pt again each week. Constantly battling upper body tightness but bands, pullies and stretches are helping to keep my loose and improve my posture. 👍
For upper back tightness try these...
Rhomboid Pain. How To Fix Shoulder Blade Pain Quickly...
ua-cam.com/video/vpfbbxp67le/v-deo.html
@@BodyFixExercisesI tried clicking on this link on Rhomboid pain. It says the video is unavailable?
THANK YOU SO VERY MUCH, I look forward to doing these, as I suffer severely!❤
Good luck with it!
Thank you very much for showing the excercises. Ahmed
Cheers Ahmed!
So grateful i found your videos. The exercises are already releasing years of tension.
Wonderful!
JUST WONDERFUL.
This explains so much about why I've had so much physical trouble, for a long time, and how to fix it.
😀
✊️
Awesome🙌😁
Thanks for all your great advice. I really enjoy watching your videos, they provide a lot of knowledge and are very helpful on a daily basis in choosing food when shopping, etc. Thank you ❤✨
In one video you have highlighted three areas which require my attention. Many thanks 🙏
My pleasure 😊
🎉So appreciate your videos which address shoulder issues! Thanks!
No worries!
Make sure you do 3 things for shoulders:
Strengthen Serratus Anterior, Lower Traps, and Rotator cuff with these 3 exercises... ua-cam.com/video/9JN6dTBAyIU/v-deo.html
Release the Posterior Capsule if it's tight...
ua-cam.com/video/gtuT9AodDQ8/v-deo.html
Release the Pec Minor if it's tight...
ua-cam.com/video/J5xHnXLhtyU/v-deo.html
Brilliant, caught your other video on knee fixes and I’m delighted with the results. Thanks so much for sharing❤
So glad!
Thank you, first time viewer of your channel, like your descriptions and the 3 areas you addressed ticked a couple of boxes for me
Perfect!
First time learning about those trigger points!!!
👍
Thank you Doctor, really great and helpful, very detailed...more please!!!
Thank you! 🙏🙌
thankyou so much Stefen..
I'll try all your exercises cause is really helps me little more better each time..🙏
So happy to hear that, Ninie!
Great video Stefan. I particularly liked the massaging of the triggers at the beginning of the stretch. I found the stretches much more effective. Subscribed. Cheers, Marios.
Cheers Marios!
So many good tips here. Thank you! ❤
Thanks man!
Thank you so much for your precious video, advices!!!
Not a problem at all! Thank you for the lovely comment. 🙏
So appreciated your instruction are great and gets to the stiffness
👍👍👍
Thanks for the video! Great and specific insights and tips. Havent felt IT band issues but the main 3 were spot on for me
Cheers! Glad to help
where have you been all my life? thank you! so helpful! found your channel today.
Happy to help!
Absolutely a brilliant expert.
Very kind of you! 🙏🙏🙏
Those seem to work well. Only tried once while I watched. Will do every day. Those areas are very tight in my case. Thank you soooooo much sir.
Sounds promising and it certainly sounds like you need to do those exercises
This is excellent and to the point. Greatly appreciated 👍🏼👍🏼
Cheers man!
Amazingly helpful exercises!
Glad you like them! Cheers!
I feel so much better now, thanks to these stretches!
Great to hear!🙌
Excellent video!
thank you!
All of these stretches when practiced, work wonders. Especially when we have focused & relaxed breathing going on-through the release.
You will find great results. 😊
👍👍👍
Great help. Many thanks
No worries!
Thank you for your sharing and every exercise is I need to do daily ❤️
Any time! 🙌
Thanks for these tips will try these soon
Have fun!
Thanks so much for this information!
You are so welcome!
Thank you very much. Those graphics were like seeing my pain areas mapped out.
🙌
Very helpful. Thank you.
You're welcome? Thanks for your comment
Amazing video! Thanks
Cheers Matteo!
Thank you so much for this video.
A pleasure!
Thank you for sharing. ❤
No problem 😊
That neck stretch at the end was perfect. I felt muscles stretch that I've never felt stretch before. Thanks.
Great job!
I am looking forward to doing these every day!
Great! Good on you!
Yes, I use your Exercises thank you for sharing Andrea in Dayton, Ohio, USA, the birthplace of aviation in the Wright Brothers.
🛩️✈️
So helpful, thank you. I have been watching your vids after injuring my AC joint
Glad to help!
Thank you so much for this.
You are so welcome!
Minor pecs! So that’s what they are called. Thankyou so much for these exercises! I have been needing a way to relieve pain in those tender spots for a long time. This feels sooooo good!
Wonderful! 🙌
A very very useful video, thank you!
Hey Elena! Good to hear from you again! Cheers!
Thank you very well explained and helpful.
Glad you liked it!
Thank you very much!!!
You're welcome!
Thanks for sharing, very helpfu!
My pleasure!
Thanks a lot. Definitely not stretching those in any systematic or routine way, but will try…
Best of luck!
Just what i needed! I have neck and shoulder issues and very tight under occipital bone, thankyou i will start using these stretches
Best of luck!
Same issue I have
Very useful, very helpful, thank you.
You're welcome!🙌🤜
Τι ωραίες ασκήσεις.. Και τις δείχνεται με λεπτομέρεια.!! Ότι χρειαζόμουν αυτό τον καιρό..!! Σας ευχαριστώ πολύ.!! 🙏❤️
You're welcome! 🙏👌✌️
LOVE this! So helpful thanks!
🙏🙌 you're welcome!
Thank you. The first time I did the third stretch, my vision got better immediately. My own D.C. says that I carry a lot of stress in my neck and upper traps.
Awesome! Well done
Ohh. Needed. Thanks so much. Saved. Subscribed.
Welcome! Cheers 🤜
Finally I got some information i was looking for in years! .thank you so much !!
No worries! 🙌
Awesome, thank you! Shoulders, neck stiffness be gone!😊
🙌
Thank you! Very useful video and info! :)
Cheers!
Perfectly explained and very helpful! Thank you.
You're very welcome!
Oh, and thank you very much for the "Super Thanks"!! Very kind of you!!
My physiotherapist recommends for the 3rd stretch a similar method for traction exercises. You roll up a towel tight and lay on the floor with the towel under the base of the skull and relax your body so your weight pushes down and extends your neck in a similar way your standing stretch works
Interesting! Thanks for sharing
Thank you for sharing valuable helpful TIPS.
A pleasure!
This was very informative, luckily I do yoga, stretches, and cardio often enough that these muscles get stretched one way or another. But these are great for beginners who otherwise don't do any stretching and need to ease into it.
👍
Excellent video 👌🏾
Thanks Kelvin! 🙌
Excellent! Thank you 🙏
You are so welcome!
Excellent stretches, very helpful!
👍🙌🙏 cheers!
It felt great releasing the stress. Thanks for giving us this. Thumbs up and subscribed
Thank you! 🙏🙌
Thank u so much its very helpful.
Glad to be of service! 🙌
Absolute magic .... two days in and feeling massive relief
That's great, Jim! Keep at it. You'll be a new man! 🙌
Thanks for the video, I would have never thought it was important to stretch.
Stretch, strengthen, and mobilise. You really need to do all three. 👍
My partner is a cyclist (in the local forest) and often returns with most of these pains, especially when after resting. He will start these stretches asap to lessen the discomfort after a ride. With thanks!
I hope it helps!
Really useful stretches for all groups
Glad you like them!🙏🙌
I always love to see your videos. I like your explanation.
Thank you!
So nice of you, Princess BE!
Yesssss! Good stuff brov!
🤜
The door frame stretch is awesome for me. I stop at an open door and do it often.
Fabulous!
Thank you Dr. Becker!
My pleasure!
Thank You!!
Welcome!
Amazing! Thank you
Cheers!
Thanks a lot all these are really helpful.
Cheers!! Glad you like them!
Superb video and exercises.
Cheers!