How stretching actually changes your muscles - Malachy McHugh
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- Опубліковано 29 бер 2023
- Dig into the science of stretching, and find out what it actually does to your muscles and how you can improve your flexibility.
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An athlete is preparing for a game. They’ve put on their gear and done their warmup, and now it’s time for one more routine - stretching. Typically, athletes stretch before physical activity to avoid injuries like strains and tears. But does stretching actually prevent these issues? And if so, how long do the benefits of stretching last? Malachy McHugh explores the finer points of flexibility.
Lesson by Malachy McHugh, directed by Sofia Pashaei.
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As a runner, I can tell you that warming up with dynamic stretches before your run and following up with static stretches after you run is a must. I never used to stretch before or after a run and it led to serious hamstring problems. Sometimes I could barely walk the day after a run. Now since stretching, I never have this problem.
That's not my experience. In my experience; jogging lightly until warmed up and then dynamic stretching afterwards was most effective. I never have any issues during or after a run
i had to pause the video andre watch when they said it doesn't help runners lol. I don't follow the same regiment as you exactly but I've found stretching absolutely help avoid injuries
Stretches after a run. Improves recovery for sure
i always hurt when i stretch before or after, i even felt that at one point when i stretched after workouts consistently i first started getting hamstring problems ive never gotten before and its so weird
Stretching after a run, some, not vigorously, and then before bed is great for me. I never stretch before a run because it’s easier to over extend and injure yourself according to PT I had.
Nice to see that you guys are making videos about human physiology. It is really educating and informative. Appreciate your work.
I’m trying to get rid of the bot as top comment thus the spam
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i can confirm this. after only 4 months of yoga i could finally touch my toes and my back felt great, amazing feeling for the first time in a lifetime of trying something like that. 13 years after not doing yoga any more, i cannot. can hold a plank for +10 minutes though, just saying, priorities change. do your workout, it's great in the long run!
Yoga can be yin and yang, meaning its not all stretching. Holding a handstand takes incredible core strength and control as well as shoulder strength, actually its pretty much a whole body workout. I can do the splits and a handstand both mastered through yoga, both require strength and flexibility. So much more to yoga than stretching, its like an ocean of practices, and flexibility in yoga is more about being in union with flexibility, so your mind being flexible, your body and your spirit, in fact none of the classical yoga teaching actually focus on movement/Asana, its a meditative spiritual practice in its classical form.
A +10 minute plank is pretty impresive, even if you have been engaging in yoga for some time.
People who stretch often exaggerate how much "you should" stretch. Stretching just a little makes a noticeable difference.
That's beyond impressive
Could you please tell me what were the main stretches you did and did you workout like calisthenics or in the gym? Your answer would mean a lot.
When I started yoga in 2019, I couldn’t even touch my toes. I practiced yoga 3 times a week until 2022 and now can do the splits and various inversions (side crow, grasshopper, flying pigeon). I started weight lifting in 2022 as well and found my advanced stretching helped me build more muscle than those around me. I just thought it was some odd coincidence. It’s nice to know the science behind it. If anyone is hesitant to start working out, I always tell them to start with Yoga. It’s changed my life and overall fitness journey completely
Wow that’s great, I’m curious is you went to classes or did your own routine at home?
Thank you for good advice.
Yes! I can affirm. My body's very weak since the nature of my work, sitting all day long, taking calls. Over the past decade, I feel really weak. I tried exercising and gym but my body hurts too much and takes me 3 days or more to heal. When I started yoga, I felt really good. Not to mention, it's easy to do and doesn't involve much equipment. My body and mind have been healthy since.
@@whenyouwishuponastar6643 I'll answer for myself that I've been doing p90x yoga for 3 years and it's incredible
@@Nonyah123 thanks maybe I’ll check that out
Key phrase - Stretching helps muscles "retain strength at longer length". Stretching is improving strength at the limits of range of motion, thus allowing joints to support (and therefore allow) motion in that extended range. Well done!
makes more sense why yoga is so strengthening even though it's not muscle building fr
Actually, it's not exactly right. Muscles do not exactly stretch beyond their design per see (nor do tendons or ligaments). It's the fascias that do. Muscles can extend way beyond what we naturally feel, but it's the fascias that restrict the range of motion of muscles in order to protect them (through pain). Training the fascias allow the muscles to move more and generate more power over a wider range of motion. Fascias have 6 times the number of nerve endings muscles have. It's new science. Even TED hasn't caught up to myofascial science.
UCSF explains this: ua-cam.com/video/raCBeQ-gXfs/v-deo.html
@@KelGhu You seem to be saying that stretching only affects fascia and not muscle. That would be incorrect. There may well be some knock-on effect on fascia, but the science is clear re: the impact on sarcomere and muscle strength.
@@KelGhu put down the youtube before you hurt someone
@@brianbirsa9767 That's not what I am saying. But muscles are very much restricted by their fascia. By design, muscles can stretch farther than the fascia allow them to. Fascia restrict the muscle by sending pain signals to the brain. Fascias limit the true potential of muscles. In the video I shared, researchers from UCSF clearly say that new research show that muscles do not actually stretch/extend farther. It the fascia that keeps them from going to their limit. I am not saying stretching doesn't change muscles, it does. But much less than current common knowledge tells us when it comes to range of motion, tensegrity, pain, etc.
Fascias have been ignored by science for centuries. It's only picking up now. The first conference about fascias only happened in 2009 at Harvard. It is new knowledge, and the science community hasn't caught up to it yet. It's not commonly taught in medical schools. But watched that UCSF video I shared. It's eye-opening.
FINALLY, someone discusses this with nuance! I did medical massage for several years, and I was skeptical that this might be a problematically simplified video, but once the difference between dynamic and static was brought up early on, I knew this would be content that actually does some good. I'd have liked to see some clearer emphasis put on safety factors and the difference between pre-activity and post-activity stretching, and I don't quite like the characterization of proprioceptive limitation as "pain threshold", but overall this is a good resource and I'm mostly being nitpicky.
In case anyone sees this, the most important takeaways I think everyone should apply to stretching are: 1. Never hold static stretches at the absolute maximum intensity you can tolerate; instead, find that limit, then lessen the stretch just a tiny bit, then hold it there. It reduces injury risk and is a much more effective "sweet spot" for really benefiting. 2. Pressure sensation (such as that felt when a muscle is stretched) will ALWAYS override pain signals, but just because it feels good in the moment doesn't mean you're actually accomplishing anything; pay attention to whether you feel improvement a little while _after_ the stretch. Most people just hold static stretches long enough to feel good right then, instead of long enough to have lasting effect (holding a good 30 seconds or about 3 full breath cycles is about right), which is why it often ends up feeling like a waste of time to many. If you're going to bother doing it, commit to doing it right!
(Also, for those who really want to see radical effects on your range of motion, talk to your massage therapist or physical therapist about post-isometric relaxation or "PIR" stretching! Lots of my fellow CMTs might not know the method but many will, and most if not all PTs will know what's up. You can gain, _lastingly,_ up to maybe a dozen degrees or more of range of motion in one joint in just a few minutes, if the technique is done well!)
❤ Thank you for your sharing. I used to skip stretching sessions and just focus on core workout. They become a must-have now.
@@blurayfilm2353 Hey thanks, I'm glad my comment has reached anyone's eyes at all and hopefully serves some use! Yeah stretching is mega underrated and truly a must for anyone. _(... She said, having absolutely neglected her own stretching regimen for ages lmao, regimens are hard!)_
Just to add, pain can show up in many ways and feel different in different bodies. Yoga practioners actually have a much higher threshold for pain - you can look into this Huberman has a video on it. As do Meditators or anyone practicing being the witness, Pain is a sensation after all and not everyone feels it the same. Fibromyalgia is a good point in this as well as low introception(body signal awareness), which is common with people with dysregulated nervous systems, people who've faced adversity and trauma. For people living with Chronic pain its different too. Incredibly important to keep in mind and there's so much more information and training available on pain physiology and connective tissue now as its being studied more in depth and as we reclaim what we thought we knew about the body. Somatics play another important role in this too.
@@TheJillianJiggss Well said, and I absolutely agree all around! I had bad chronic pain myself during massage school and for most of the time I was practicing, and wound up specializing somewhat in adjusting methods to serve people whose bodies were more prone to pain, as opposed to treating everyone like a hypothetical athletic example-body. (I have O P I N I O N S about how massage should almost never ever have to hurt and that in the vast majority of cases -- the only exceptions I've found were on very healthy athletic bodies -- there's no excuse for making someone endure a technique that doesn't feel good, maybe a weird or intense kind of good, but still GOOD, in the moment. Not once did I EVER have to make someone tolerate a painful technique in order to achieve a desired result -- and I did a lot of notoriously intense work like psoas and subscaps. Patience, subtlety, and awareness is vital!)
All of which is to say, you're absolutely right, there's a ton more individual nuance to this topic than can ever be done justice in a short info-burst, and individuals absolutely need to be encouraged to speak up about and expect clinical validation of their unique subjective sensory and mobility experience.
@D R It's a contentious issue. Personally I'm in the "dynamic stretching before vigorous activity, static stretching afterwards" school of thought, at least when it comes to cardio-centric or otherwise repetitive activity. I noticed this video doesn't reeeeeally take a position on this debate, though, which tbh is probably smart on their part haha. I don't think I've ever met two healthcare or fitness professionals who fully agreed on the specifics of this question.
I firmly agree with you when it comes to static stretching. Not only can it be a bit risky if someone does thorough static stretching shortly before activity (particularly if the activity involves heavy lifting, or requires extremely precise proprioception like martial arts), but also, it just seems borderline nonsensical to do static stretches when the muscles aren't well-hydrated (in the sense of having had blood flow encouraged a bit first with a little movement). I mean, it's still got _some_ benefits (and of course if someone is doing a long session of it, like yoga, that's a different story because they'll be getting blood flow going anyway and yoga involves a mix of actions) ... but if you're about to exercise/play a sport and are therefore going to go ahead and warm up/get blood flowing in your muscles anyway, then yeah I say save static stretches for afterwards because then they'll do way more good.
However, I think _dynamic_ stretching before most forms of vigorous activity is generally a good idea -- not with uncontrolled swinging motions, but active-ROM stuff is great. And if it's a question of "do a little stretching before activity, or never do any at all", then I think for the most part it's better that people do at least a little bit, no matter when they place it or what kind they do.
Every Ted-Ed video makes me think and sometimes make me start something new.
I've been performing a daily stretching routine for around 12 years now. I used to suffer from knee injuries and so I thought if my leg muscles had more flexibility my injuries would reduce in occurance. They have. I am now very flexible, more so than many other people. I love the warm glow I feel in my muscles after stretching.
I do what I call ‘intuitive stretching’. I’ve been stretching for at least 20 years. I learned a few stretches from a dance teacher in youth and went from there. I do what my body wants. There seems to be no end to positions to stretch from. I know nothing technical about what I do, I just tune in and feel what I need. I’ve gravitated to night time stretching, and I do a lot from a lying and sitting positions. The only time I stretch during the day is if I feel a tightness or ache. I’m convinced that careful stretching will prevent all sorts of knee, hip, shoulder, elbow, and carpal tunnel problems and surgeries down the pike.
I do this too! But I call it freestyle yoga lol. When I don't feel motivated to stretch it works really well for me to do it intuitively instead of following a video. Half an hour goes by before I even realize it.
@@minteabee good for you. I get it.
you also have to be a tad careful while doing this, you can injure yourself or coax you muscles into a position that would hurt you later on, misalign something or put unnecessary strain on other parts of your body.
@@MrTuneslola good main principle is to back off when you feel pain.
thats more algorithmic sretching. intuition wouldnt be saught out felt then computed. intuition is the initial hypothesis via a sort of emotional sum of given idea.
this timing is insane because im actually writing a paper on something like this for my anatomy class and was really struggling to find something that properly explained the physical effects of stretching on muscles. its due in 10 hours lol
I hope you got it done and get a good grade.
I’m a level 7 gymnast and stretching is definitely a must! Before every practice or competition we do dynamic stretches and warm ups and at the end of each practice we’ll do static stretches. If I ever am too tired to do static stretches at the end, I mostly always feel it the next day. I’ll feel a lot more sore than I would’ve if I stretched and my muscles will feel really tight. Stretching is just so important for athletes!
I have been training for my splits, loved that this video explains the mechanisms that are happening in my body during my training
I was feeling encouraged after watching this video, so I got out of bed at 3am and started stretching. Thanks Ted! I'm living life healthily now!
Two years ago I was diagnosed with arthritis in both hips. I felt as if the pain was muscular, but the doctor did not want to hear that and wanted to implant two artificial hip joints (at 50 years old). I refused and went to physiotherapy. Turned out, the exercise routine I had started a year earlier had made the muscles around my hips tight and I was taught how to stretch. Ever since I have been doing my exercise as usual, I stretch every day and am basically pain free. So not only did I not need an operation, it would also not have helped, because the joints weren't actually the problem.
Yeah I've been stretching for a long time and I can do all the splits and stuff its very important to make sure your muscles are warm beforehand as my dance teacher always has to remind me or you can have lasting injuries and yeah stretching too much Ive definitely pulled a few muscle doing that.Thanks for the informative video.
Fantastic job TED-Ed! Keep up the great work!
For sure I’ve been stretching continually now since last summer. I workout at least five days a week because I love it. Anyways I’d say my tolerance for pain has improved as well when working out. I’m going to continue to improve my stretching and eating the right foods helps as well. This was a great informative video on stretching and have saved it because I’m serious about my health and fitness. Peace everyone.
THAAAANNNNKKKKK YOOOUUUU for finally someone SIMPLIFYING this material COMPLETELY! Certain aspects I’d read or been briefed on leave out explanation on MORE terms which needed to be explained when it comes to this type of material. But the way you’ve explained it your average, every-day man can comprehend it. Thank you!!!
Besides the fact that this video is imo very well made, the information is so useful!
I've been a short man my entire life (under 5'08''). It's haunted me ever since high school. In uni, I started to stretch. I don't know if I've grown yet because of it, but it feels like it! 😀
All I can do is keep trying and pushing my self. Hopefully one day I'll be over 6ft. Thanks for videos Ted-ex, super informative!
Great explanation! Finally i can understand what is actually happened in our body, and why is stretching is important thing to improve the flexibilty and make it permanently by doing it further. I used to believe that sport without any stretching (just warming up) is enough, especially if you ever been so flexibel before. And i was wrong, hahah, thankyouu
I’m a violinist, and the dynamic stretches I do before practicing makes a HUGE difference. If I practice without warming up, I will absolutely feel pain in certain areas. If I can remember, I also try to do static stretches when I’m done. So many pros that have to take breaks from injury or carpal tunnel 😬
What stretches you do as a violinist?
@@MattGarcyaDC If you look up the video "Violinist Brian Lewis: Warmups for Before Practicing Violin" I do all of those and a couple more like trying to touch my toes and swinging my arms. Anything to warm up arms, wrists, shoulders/upper back, neck, and lower back are essential for violinists. There are some other specific ones I do that target bow and finger technique. Playing scales is also a warmup in itself by getting the fingers to move and calibrating your ears to play in tune. Hope this helps :)
Make sure u prioritize rhomboid/scapular retraction and trap stretches. After 12 yrs I just had to get Botox in my traps bc they were chronically stiff due to violin, w the left side significantly worse than the right
Stretching and exercise has become a very important part of my life. As a pre-med student studying for the MCAT sitting all day and sitting all day at full-time job really took a toll on my range of motion and I deal with extremely tight calves I try to stretch twice a day for 10 mins minimum. It's really helped.
How did the MCAT go??
Immediately going to stretch while watching.
hahaha literally I felt so in charge of my life
Very interesting. By the way, I have difficulty communicating because I had a stroke in Broca’s area, the part of the brain that controls speech. 2/8/2021 but I lived again. (My wife helped me compose this.)
I love stretching. I do a light street before my workout, and a 10-15 minute stretch after. I always encourage those who workout to stretch after, it is necessary.
I also started doing 10 minutes of yoga after my stretch. It makes you feel so good for the day!
Such a simple, clear explanation...outstanding video. Thanks!
Once again, a quality, educational, and intelligent video from TED-Ed. Thank you. Well done.
If I don’t do yoga every day to second day (ish) within a two week period I’m literally in agony. I’ve been doing yoga for thirty years as I have some skeletal muscle pain, impingements and limitations so I’ve never been able to get that good at it I.e. super flexible yogi vibes but my spine health is incredible for my age as are things like overall levels of muscle strength, balance, fluidity, grace and strength in my movements as well as some explosive movement abilities. Yoga saved my body (I’m 50) and tbh I’ve been a pretty mediocre practitioner due to the chronic ill health I used to suffer from. You don’t even have to do a lot of yoga to get results just keep at it over the years and you’ll be thankful (as I am).
Thank you so much! I have stretched for a long time just for relaxing only. And now I have more knowledge about stretching, so I am more motivated to do that thing. Again, thank you so much, Ted-ED. Hope you will have more on this topic in the future.
Thanks for the video!! It's very importantant for me know about my body and how can I prevent injuries in sports. This video helps me in my life.
For you information, dynamic stretches are for pre workout, and static after for cooldown .
Ever since my back injury. I’ve been stretching tons.
Started taking up yoga once a week.
And I practice some of those stretches I learned from yoga after every workout.
My guy friends like to make fun of me for doing yoga.
And I made one of them join the same yoga class. It’s at the gym we train in. They provide free yoga classes with your membership.
And after the class was over. “Not gonna lie. That actually felt good. My back feels more loose”
Your friends sound like insecure meatheads
I stretch regularly and the benefits I've seen holds more impact than what was put in the video... GREAT VIDEO.
I love this man’s voice it’s actually helps me focus on the video
I'm a medical student now learning muscle histology so this video made my day! Thanks💐
Good luck! Best wishes from 4th year med student!
I’ve been practicing yoga for about 12 years and weight lifting for 25 years and let me tell you both types of exercises complement each other and I’m so glad I’ve been doing them both!😊
"Yoga" is literally gymnastics, it was invented in the 20th century as a direct influence of modern gymnastics. Its creator was still alive a few years ago.
@@charles2521 Ummm
@@charles2521Nope
@@charles2521 the earliest references to yoga are in 1000-500BCE, what are you talking about?
I had problems with my knees for years and I couldn’t do any sports I would like to do even though I was really young.
After doing some stretches all the problems were gone and even backpain has no chace because I know what to do when something is evolving.
I think everyone should know how important stretching is!
Opposite for me. No stretching is good, no injuries. Put stretching in the mix and the injuries start.
i started to stretch two days ago and this video helped a lot
I love all the comments in this video and what we can see is that every BODY is different. This video does well to give a foundation to stretching. Sports (walking, playing wth grandkids, and more) are different for everyone and we must train our bodies in that way. We don't get into trouble in small ranges, like it mentions, it's when we ask our body to add length and strength at the same time! As a PT, or physio that tackles this every day, the best thing to do is to learn about your body and how it responds to load. Learn your body and build your resiliency!
Just here showing my appreciation for yet another wonderfully educational TED-ED video
Both mobility and flexibility is very important for bodybuilding and also tendons, ligaments etc can be developed well so do your warm-ups including mobility and stretching. It helped me a lot, it'll help you a lot
Never stretch if you're a bodybuilder. It literally makes you weaker.
@ednigma5 You can test it for yourself. Do 3 sessions in 1 week of a heavy lift (Squat, bench) without stretching prior to the lift, and 1 week with a 10 minute stretch before the lift.
You will be able to lift more without stretching.
@ednigma5 I'm just speaking from personal experience as well as reading things from powerlifters/bodybuilders that consistent stretching can cost Them a few pounds on heavy lifts.
Granted, this wouldn't effect an amateur like myself too much. But when you're lifting in the 500/600/700lb area, the difference can be notable
I just love the animation at 4:08 😂😂
And the sounds at that part are so good.
This is a great resource!
Coincidentally I’m doing my stretching routine. Took a break and was close to giving up for the day but y’know what? I’ll continue. Thanks👍🏾
The sound in this video is amazing and very detailed
Range of motion has more to with USING your range on a daily basis or close to. Only by actively using your range can you have control over it. Stretching alone does not develop capacity like strength, balance, or coordination. That's a very important part of the picture. Also, passive stretching improves stretch receptivity but can reduce reaction time.
Thank you so much for this. It answered my childhood curiousity now clearly!
Streching really feels good during exercises ❤
One of my favorite things is, as someone who’s been dancing for like 12 years now, is the feeling of stretching in the morning it always boosts my mood
I think stretching is an essential part of any workout routine. It's great to see this athlete preparing for their game by doing some static stretches. I agree that stretching can help prevent muscle strains and tears, but it's important to note that the benefits of stretching are temporary and need to be maintained through regular practice.
It's fascinating to learn about the different tissue types that make up muscles and how they interact when we stretch. I had no idea that muscles were viscoelastic and that they change under stress. It's interesting to see how stretching affects the layers of protective tissue surrounding the muscle fibers and how they contain elastic proteins like collagen and elastin.
It's also important to note that while stretching can improve flexibility and reduce the chance of muscle injuries, it's not a one-size-fits-all solution. Different lifestyles require different kinds of mobility, and it's essential to have a comprehensive stretching regimen tailored to your needs.
Overall, I think stretching is a crucial component of any fitness routine, and it's exciting to learn about the science behind how it works. As a fitness coach, I recommend stretching regularly to maintain flexibility and prevent muscle injuries, but it's also important to listen to your body and not overdo it.
We watched the video you don't have to steal what they said 😂🤦♂️
Just make sure to never stretch before any game or race as it weakens muscles temporarily
Very cute animation! And I always love Anderson’s voice as the narrator
Very well said. It makes sense
That's why I always do 20 minutes of stretches and drink a warm glass of milk before bed, so I can wake up in the morning without any fatigue or stress, just like a newborn baby. What I'm trying to say is that I am a person who wishes to live a quiet life, without worries like enemies, singing or loosing, or life troubles that keep me up at night. That, is how I deal with this backwards world we find ourself living, and I know that is what brings me happiness. However, if I were to get in a fight, I wouldn't loose.
Bro, when I see red, it's over bro!!😡😡💯💯💯🔥🔥
_
Kira Yoshikage_
My name is Yoshikage Kira. I'm 33 years old. My house is in the northeast section of Morioh, where all the villas are, and I am not married. I work as an employee for the Kame Yu department stores, and I get home every day by 8 PM at the latest. I don't smoke, but I occasionally drink. I'm in bed by 11 PM, and make sure I get eight hours of sleep, no matter what. After having a glass of warm milk and doing about twenty minutes of stretches before going to bed, I usually have no problems sleeping until morning. Just like a baby, I wake up without any fatigue or stress in the morning. I was told there were no issues at my last check-up. I'm trying to explain that I'm a person who wishes to live a very quiet life. I take care not to trouble myself with any enemies, like winning and losing, that would cause me to lose sleep at night. That is how I deal with society, and I know that is what brings me happiness. Although, if I were to fight I wouldn't lose to anyone.
I'd beat you.
In my understanding, Dynamic stretching is good for BEFORE a workout/ game. It’s good way to start your day like a warmups.
Static stretching is good for throughout the day and before bed as well as AFTER an exercise/ game.
Anyone who knows better, please share ! ☮️
yeah i've also read this in more than one place. that static stretching before sport actually makes the muscles weaker lol.
That is correct!
As I understand it, it depends on which sport you're into. Post-run static stretches seem to be useless, if not harmful. A runner doesn't need the same sort of flexibility as a gymnast, they use their muscles differently.
100% correct. Static stretching decreases power output for a short duration afterwards. That's why you almost exclusively want to stretch dynamically before any explosive or strength orientated workout. Kinda disappointed this wasn't mentioned in the video.
@@vetzaaak Where did you see that post-run stretches are harmful? I've only seen that recommended lol
Very informative. Something new I learn today.
Watching Ted-Ed is how I stretch my brain :)
Just saw this after texting yoga stretches my husband at work. This is a much better explanation! 😆
Thanks man, I'm a big fan of your videos.
NEVER expected to see a quote from Kushiel's Dart here of all places!!! That brings back some memories!
...and i used to wonder why Yoga is so effective routine. Thanks for sharing❤
This is not yoga tho
@@blazer9547 streching is what essentially you do in yoga asanas(exercises)
@@blazer9547 than you are doing yoga wrong
@@finalvelocity8k so what is yoga if it's not stretching?
@@midnightsky1427 stretching is a big part of it, including balance work, and breathing techniques
I'm a competitive cheerleader/current coach, I never flew but I have incredible jumps because I was lucky to be naturally really flexible (like oversplits that are feet off the ground kind of flexible). I have kids on my team who hate stretching because of the pain, but I tell them regularly that it gets easier if you can get past the first couple of months. It's really true that the more you stretch, the higher your tolerance to the pain becomes. Oversplits would hurt so badly when I started several years ago, but with time, even as the mats got higher and I was being pushed lower, it hurt in an almost pleasant way, rather than the "omg I don't think my hamstrings are capable of this" lol. I stretch literally every single day of my life, which probably also contributes to my flexibility, and I tell my kids that consistency WILL make them more flexible. It's hard in the beginning but if you stick with it, it truly gets easier and just becomes part of your normal day.
Started with yoga after needing to take a break from hard workout, it's great and I love it! My warning though, know your limits. Still recovering from an overstretched inner-thigh that I pulled rougly two months ago, and it's gonna take a lot longer.
I love learning here! And the animations are fantastic!
Forgot to include effects of static vs dynamic stretches, especially research on potential increases in injury risk after static stretching
yeaa :’) i think this distinction is v important to note and i was hoping it would be mentioned in the video
Good timing I’m having back pain at 27 and I’m trying to stretch more
It’s also about strengthening the muscles and joint, so to fix it hit the gym and keep proper form
Start slow, don't rush things, progress will be seen
I have shied away from dynamic stretches because one of my sports coaches (in tennis I believe) told me they were no good. Has the evidence on the links between various kinds of stretching and exercise grown stronger? My personal routine consists of a pre-exercise warmup (no stretching of any kind) and post-workout static stretches. By the way, I have found that most of my acquaintances do not stretch because they find it boring. Here is a personal tip: stretch while watching something that interests you (I watch physics lectures because that is my passion but anything that keeps boredom away will do). This kind of multitasking comes quite easy as holding a stretching position does not require a lot of focus.
I might start incorporating the video's recommendation of pre-workout dynamic stretches. If somebody has warm-up or stretching routines specific to surfing I would be glad to learn about them!
the last two slides are the most important - and shown for the shortest period of time. :)
I am a martial artist/teacher.
At my dojo, we do dynamic stretches to prepare ourselves before the session and after practicing techniques, we end up with the low intensity static stretches.
Actually, the level of intensity is completely depends on how many days in a week you train. 😊
Peace and harmony,
Sensei Maharaj 😊
Most of the dynamic stretches do not translate to the dynamic stretching in the actual movements. You are better off doing the set of motions rather than appendage swings as a dynamic stretching routine
Oss 💪
Our dojo starts with static stretches then dynamic after session
Hello Sensei. 868 represent.
3am gang where u at
Type shi
We locked in rn
Test tmrw and shi
Still with us, team lead?
Watch a TED video on sleep
I do splits. Startes with 5mins then 10 then 20 and my max 30mins no pause splits and i love it i rarely do actual 30mins usually its 20-25 but the pain after 30mins is just great
Such a great channel. Thanks for the great information !
Dynamic stretch before exercising and Static stretch after the exercise
The information provided about stretching and the strechting regimen are pretty different from almost all other sources i've seen. Is there a source list available for this video?
I agree with this, if I am to use this content for educational purposes I want to be aware of the sources.
There is more information about this on their website. It's in the description "dig deeper with additional information" then below it there is a link
@@lionelladvelino4795 Oh i do not know how i missed that. Thank you. I'll check it out
What stretching regimen would you recommend for office workers?
Thanks for the video, I find this kind of stuff very interesting.
Type the same question in the search bar of UA-cam :)
You will find intresting stuff
If I may add one word: PROPRIOCEPTORS. These are receptors in muscles that give feedback to the brain about the state of tension in muscles. I believe they are "tensionometers." :) Gentle stretching allows the proprioceptors to relax, and this gives the brain reassurance that the muscles are not threatened with too much tension. As an MD and yoga practitioner, I believe that this proprioceptor feedback helps the brain/mind RELAX and helps the warm fuzzy feeling that yoga provides! :) It is important to WARM UP before stretching, as COLD MUSCLES DON'T STRETCH: THEY TEAR. And oh, a word of appreciation: I had forgotten that regular stretching practice GROWS MORE SARCOMERES (muscle fiber cells) and this is probably crucial in the long term. Thanks for that; I had completely forgotten!!! 🙏🙌👍
Hi! , how do we do a proper warm up?
@@revkindra ua-cam.com/video/CSrBaHX3HxQ/v-deo.html
@@revkindrayou can just do some simple cardio (before I do my weightlifting I do 10 mins of walking on an incline and then I stretch)
I often come late to trainings ( due to school) , do the warm-up, but skip the stretching part... now I will know
Earlier I used to stretch my body but later on stopped it, thinking that stretching isn't that useful. After watching David Goggins' advice on stretching, I have restarted it and every alternate day I try to stretch my whole body and slowly feeling the difference.
For anyone interested, this is also a great video that dives into "how much" stretching per week is actually, realistically needed for improved flexibility (pertaining to splits in this particular vid). Spoiler alert: research suggests that long or high intensity stretching is not actually beneficial and prob harmful: ua-cam.com/video/yHksRj6285A/v-deo.html
I hope more content out there encourages people to stretch LESS intensely and take their time!
I practised, and sometimes taught, yoga for over 50 years. But I was losing strength and muscle mass in my sixties, and added high intensity weight training on machines once a week for about 15 minutes. I do less stretching now, have increased strength, and still have good range of motion.
3:16 - super cool! Additional Sarcomeres? Yes, please!! (pain with stretching? no thanks.3:54 AIS is painless stretching!) AIS Stretching with Olympic Marathoners can increase stride length (by freeing the hip flexors for follow-through), improve recovery time between training sessions, and create pliability (tissue texture more resilient to injury) throughout the range of motion they need. These benefits are HUGE! A cherished compliment from an Olympic Marathoner I worked with emphasized these points :). She thanked me for a great season. When it looked like I wasn't 'taking in" her compliment, she elucidated: "My times have improved (she won some key races), I only had one injury and you fixed it fast! Injuries mean time off of training, so this is huge. And I'm getting stronger throughout the ranges of motion I need while balancing over-used actions with the Active Strengthening you suggested which helps everything too!"
A phenomenal video, thanks for sharing 👍
who else wanted to stretch after the video
Watching this at 11:20PM on my bed after a long day of work.
Thank you so much, TED-Ed 💙
In the case of running you can actually stretch your ankles to increase strength and lower the chances that a rolled ankle will cause injury by a significant amount. The usual culprit for tearing and pulling is a stretch that pulls faster and farther than what your body is normally used to, ankles are no different they contain muscle tissues like any other part of the body.
As a dancer who have had stretching class to gain range. This video is sooo informative and even gives so informatión of how much to streatch, but i heard once on a reseach that stretchingn like 55 sec perd day per 5 day will improve flexibility. And doing it 6 o 7 days will not help you to gain more, or estretching more than 55 neither. AT least not in that schedule of stretching
@Heretolearn I dance jazz dance, ballet and Contemporary, mostly jazz.
Years passed and still, I'm stretching my right hamstring and calf muscles but it hasn't affected me.
this is so helpful thank you so much
Rest , hydration , stretching makes a big difference it your overall health and performance.
Respect to these who watched this video after stretching
Damn this was a good video. I've always been resistant to stretching, as I just want to work out! But I'm now seeing where my lack of mobility and flexibility is impacting my performance. I'm trying to get better at swimming and my tight shoulders are preventing my reach.
This is an interesting video. What I found more interesting is that Malachy is now an advocate for static stretching? He was interviewed by the New York Times a while back on the detriments of stretching. I have pasted his quote below.
Stretching, over time, decreases a muscles ability to contract and contract in demand properly. This contributes to all kinds of problems, which Malachy points out.
How is he involved in this project?
“There is a neuromuscular inhibitory response to static stretching,” Malachy McHugh, the director of research at the Nicholas Institute of Sports Medicine and Athletic Trauma at Lenox Hill Hospital in New York City, told the New York Times. “The straining muscle becomes less responsive and stays weakened for up to 30 minutes after stretching, which is not how an athlete wants to begin a workout.”
Warming up and stretching ARE important.
Who will watch this before stretching?
I did the stretching and also got beat up in a sparring match.
Nobody needs to search this up right before stretching, because you will remember what was said in the video, so you can do the streching according to the video's suggestions if you trust it.
Not me
me 😂
Certainly me
Sorry, as a past pro athlete, I can confirm the vast majority of athletes stretch AFTER training not before. And studies support that.
At 3:00 did green just score an own goal? 😅
Yea😂✌️
It's good advice. I think that doing stretch gives good effect for oneself physical. I will continue it to be usuful my performance up.
Please do a companion video on connective tissue disorders, such as Ehlers Danlos syndrome (EDS). Thanks for this video, TED-Ed!
One time I slacked off stretching before running and one day I paid the price. I torn a muscle and nerve. Extremely excruciating. Could barely walk for weeks and couldn't run for months. Never repeated that. I now always stretch before and after I run and have no issues.
What happens to muscles after a stroke?