In the hustle and bustle of our modern lives, where the demands of work, daily routines, and responsibilities often take precedence, the importance of maintaining flexibility and addressing muscle tightness can be easily overlooked. Whether you find yourself glued to an office chair, engaged in strenuous physical activities, or simply navigating the challenges of everyday life, the repercussions of tight muscles can manifest in discomfort, reduced range of motion, and even pain.

To truly understand the intricacies of our bodies and the significance of fostering flexibility, we invite you to join us on a journey of exploration and self-discovery. As we pull up a chair and take a seat, we’re not merely discussing theories or offering generic advice. Instead, we’re diving deep into practical solutions—beginning with an actionable first stretch that targets the peroneal muscles, situated on the outside of the lower leg.

So, let’s not just talk about it; let’s actively engage in the process of enhancing our well-being. As we embark on this journey, we’ll unravel the secrets of five key muscle groups and explore stretches that go beyond the conventional, providing you with a holistic approach to relieve tightness and promote flexibility.

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The information for this article is based on a video and knowledge of Jeff Cavaliere. Jeff Cavaliere is a fitness trainer, physical therapist, and the creator of the popular fitness YouTube channel called ATHLEAN-X. He is known for his expertise in strength training, conditioning, and sports medicine. Jeff Cavaliere served as the Head Physical Therapist and Assistant Strength Coach for the New York Mets in Major League Baseball from 2006 to 2009.

In the upcoming sections, we’ll delve into the intricacies of the peroneal muscles, the elusive subscapularis, the often-neglected rectus abdominis, the deep stabilizer, quadratus lumborum, and the broad latissimus dorsi. Each stretch is a piece of the puzzle, contributing to the overall goal of achieving a more flexible, comfortable, and balanced physical state.

So, pull up that chair, settle in, and let’s not only discuss but actively participate in the journey to unlock flexibility and address muscle tightness. It’s time to take charge of our well-being and rediscover the joy of a body that moves freely and comfortably in the ebb and flow of our daily lives.

Let’s dig in.

5 Stretches EVERYONE Should Do

1. Peroneal Muscles: Combatting the Effects of Flat Feet

Let’s start by addressing the peroneal muscles, located on the outside of the lower leg. People with flat feet often experience tightness in these muscles due to the collapse of the arches. The stretch is simple yet effective. Sit comfortably, bring the soles of your feet together, and use your hands on the seat for support. Stand up, bringing your knees together to feel a good stretch for 1-1.5 minutes. Incorporate this stretch into your daily routine to counteract the effects of flat feet.

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2. Subscapularis: Unveiling Hidden Shoulder Tension

The subscapularis muscle, situated beneath the shoulder blade, is notorious for causing discomfort without being easily palpable. To address this hidden tension, grab a broom or dowel and perform an external rotation stretch. Place the stick over your shoulder, align it with the middle of your bicep, and open your chest wide. Hold the stretch for 45-60 seconds on each side, enhancing shoulder mobility and alleviating subscapularis tightness.

3. Rectus Abdominis: Using a Fitness Ball for Postural Harmony

Our battle against gravity often results in imbalances, particularly in the anterior chain muscles. The rectus abdominis, responsible for pulling the ribcage towards the pelvis, can contribute to poor posture. Combat this by using a fitness ball to stretch the ABS. Allow your hips to drop over the ball, arms reaching overhead, creating separation between the lower ribs and pelvis. Hold for 45-60 seconds, 2-3 times a day, to counteract the effects of prolonged sitting and postural imbalances.

4. Quadratus Lumborum (QL): The Deep Stabilizer

The QL muscle, deep in the lumbar spine, plays a vital role in hip stabilization. Improper sitting habits can lead to lateral shifts, causing the QL to tighten. Combat this with the QL slide stretch. In an all-fours position, slide one leg back, allowing the outside of your hip to touch the ground. Hold for 1-1.5 minutes on each side, intensifying the stretch by leveraging your supporting arm. This stretch is particularly beneficial for those experiencing unexplained back pain.

5. Latissimus Dorsi (Lats): Releasing Tension in the Back

Finally, let’s address the lats, a muscle group often overlooked in stretching routines. These broad muscles can be effectively stretched using various techniques, such as the lat stretch. Extend one arm overhead and lean to the opposite side, feeling the stretch along the side of your torso. Hold for 45-60 seconds on each side, promoting flexibility and relieving tension in the back.

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Incorporating these stretches into your daily routine can make a significant difference in alleviating muscle tightness and improving overall flexibility. Remember, consistency is key.

Whether you’re combating the effects of flat feet, releasing hidden shoulder tension, promoting postural harmony, addressing deep stabilizers, or relieving tension in the back, these stretches offer a holistic approach to enhancing your well-being. Pull up that chair, take a seat, and embark on the journey towards a more flexible and comfortable you.

And we know it is much better to know how to do these stretches if you see someone doing them. Luckily, you can simply hit the play button in the video below. In it, Jeff Cavaliere demonstrates each of the movements performed to perfect execution.

He also explains in deeper detail why each of these movements were chosen as a basis for this list of 5 stretches everyone should do. Check it out.

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What Are the Benefits of Doing Daily Stretches?

Engaging in a daily stretching routine offers a myriad of physical and mental benefits, contributing to overall well-being and enhanced quality of life. Here are some key advantages of incorporating daily stretches into your routine:

1. Improved Flexibility:
   • Regular stretching helps increase the flexibility of muscles and joints, allowing for a broader range of motion. This is particularly beneficial in various physical activities and can reduce the risk of injuries.
2. Enhanced Posture:
   • Stretching targets muscles that may become tight due to prolonged periods of sitting or poor posture. By releasing tension in these muscles, stretching promotes better alignment and posture.
3. Reduced Muscle Tension and Soreness:
   • Stretching helps alleviate muscle tightness and soreness by increasing blood flow and promoting relaxation. This can be especially valuable after intense workouts or long periods of sedentary activity.
4. Improved Circulation:
   • The act of stretching enhances blood circulation throughout the body. Improved blood flow facilitates the transport of oxygen and nutrients to muscles and organs, aiding in overall cardiovascular health.
5. Stress Relief:
   • Stretching is not only a physical practice but also a mental one. Incorporating deep, mindful stretches can help reduce stress and tension, promoting a sense of relaxation and mental well-being.
6. Enhanced Athletic Performance:
   • Athletes benefit significantly from regular stretching, as it improves flexibility, coordination, and muscle function. This, in turn, can enhance athletic performance and reduce the risk of sports-related injuries.
7. Increased Energy Levels:
   • Stretching stimulates the release of endorphins, the body’s natural mood elevators. This boost in energy can be particularly beneficial for starting the day on a positive note or combating midday fatigue.
8. Better Joint Health:
   • Maintaining flexibility through regular stretching helps preserve joint health by preventing stiffness and promoting lubrication within the joints. This is crucial for individuals of all ages, especially as they age.
9. Enhanced Mind-Body Connection:
   • Stretching encourages a heightened awareness of the body and its movements. Developing a strong mind-body connection can improve overall coordination, balance, and spatial awareness.
10. Prevention of Muscular Imbalances:
    • Daily stretches can address and prevent muscular imbalances, a common consequence of certain lifestyle habits or repetitive movements. Balancing muscle flexibility contributes to better overall musculoskeletal health.

Incorporating these benefits into your daily routine doesn’t require an extensive time commitment. Even dedicating a few minutes each day to purposeful stretching can yield substantial improvements in both physical and mental well-being. So, pull out that yoga mat, set aside a few moments, and make stretching a daily habit for a healthier, more flexible you.

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In a world where the pursuit of quick fixes for low back pain prevails, the journey to lasting relief often seems elusive. Many turn to an array of solutions, including back pain stretches, strengthening exercises, pilates, abs workouts, or the simplicity of lying in bed. However, the reality is that these approaches, while potentially providing short-term relief, may inadvertently exacerbate the problem in the long run. Dr. Stuart McGill asserts that the key to addressing low back pain lies not in immediate solutions but in a more profound understanding of how our daily movements impact the spine.

Dr. Stuart McGill is a retired professor of spine biomechanics at the University of Waterloo in Canada. He is widely recognized as a leading expert in the field of spine biomechanics and lower back pain. Dr. McGill has conducted extensive research on the biomechanics of the spine, spine stabilization exercises, and rehabilitation strategies for individuals with low back pain.

Dr. McGill draws a compelling analogy between the spine and a wire coat hanger. Much like the repeated bending of the hanger weakens and fatigues it over time, the cumulative effect of continuous bending takes a toll on the human spine. This article aims to unravel Dr. McGill’s insights and present a comprehensive guide to tackling low back pain through an approach he terms as “spinal hygiene.”

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While acknowledging that the true remedy for low back pain varies for each individual, Dr. McGill proposes a three-step methodology to potentially alleviate discomfort. This approach involves not only recognizing the movements and postures that trigger pain but also adopting a conscious and intentional approach to the positioning of the spine throughout the day. By understanding the principles of spinal conservation, individuals may empower themselves to break free from the cycle of recurring back pain and build a foundation for long-term relief.

In this comprehensive exploration, we will delve into the intricacies of each step, demystifying the cumulative effect on the spine, guiding readers through the modification of their postures for lower back pain relief, and unveiling the technique of the hip-hinge—a pivotal element in Dr. McGill’s methodology.

The information for this article is largely based on a video shared by Jeremy Ethier. Jeremy Ethier is a distinguished kinesiologist and fitness trainer who stands as a co-founder of Built With Science. With a staggering 6 million subscribers on his YouTube channel, Ethier has built a reputation for providing lucid information firmly grounded in robust scientific research.

Through practical applications and insights into incorporating these principles into daily life, this article aims to equip individuals with the knowledge needed to embark on a journey of spinal hygiene, fostering a renewed sense of spinal health and well-being.

Let’s dive deeper into McGill’s easiest way to fix lower back pain for good.

Source: Photo by Kindel Media from Pexels

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The spine, likened to a wire coat hanger by Dr. McGill, undergoes a cumulative effect with repeated bending, much like bending the hanger back and forth until it fatigues and breaks. Identifying specific postures or movements that trigger low back pain is the first step in reducing the cumulative load on the spine. Whether it’s prolonged sitting, tying shoes, or certain exercises, recognizing and modifying these activities is crucial for a sustainable solution.

Posture Modification for Lower Back Pain Relief

Dr. McGill emphasizes the importance of proper standing and sitting postures to relax the back muscles. A self-assessment allows individuals to find the position that maintains an upright posture without engaging the low back muscles. This section will guide readers through the steps of the assessment and provide insights into adopting spine-conserving postures in daily activities.

Mastering the Hip-Hinge Technique

To further enhance spinal hygiene, Dr. McGill recommends implementing a hip-hinge technique, demonstrated through the “short stop squat.” This section will break down the steps of the short stop squat, emphasizing how to maintain a pain-free or “sweet spot” posture while performing tasks like tying shoes, lifting objects, or engaging in gym workouts. The article will stress the importance of incorporating this technique into daily activities to prevent added strain on the spine.

Practical Applications in Everyday Life

This section will offer practical tips on integrating the three steps into daily routines. Readers will learn how to modify their approach to tasks like bending over, picking up objects, and even performing weightlifting exercises in the gym. The focus will be on fostering a mindset of spinal hygiene and incorporating these practices seamlessly into daily life for long-term low back pain relief.

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In the quest for sustained relief from the throes of low back pain, Dr. Stuart McGill’s three-step approach emerges as a beacon of understanding and empowerment. Through the lens of spinal hygiene, this comprehensive guide has unravelled the intricate relationship between daily movements and the well-being of the spine. Dr. McGill’s analogy of the spine as a wire coat hanger, susceptible to cumulative fatigue, resonates as a profound metaphor that encourages a shift from quick fixes to a more deliberate and mindful approach to spinal health.

As we navigate the complexities of modern life, where sedentary lifestyles and repetitive movements contribute to the prevalence of low back pain, Dr. McGill’s wisdom can help everyone. The acknowledgment that there is no universal solution for low back pain allows individuals to embark on a personalized journey of self-discovery. By identifying specific postures and movements that trigger pain, modifying daily postures for lower back pain relief, and mastering the art of the hip-hinge, individuals can reclaim agency over their spinal health.

The practical applications outlined in this guide provide a roadmap for seamlessly integrating these principles into everyday life. Whether it’s adjusting the way we tie our shoes, pick up an object, or engage in exercises at the gym, the emphasis on spinal conservation becomes a guiding principle. The incorporation of the abdominal brace, the discovery of pain-free postures, and the conscious effort to move in a spine-friendly manner are transformative steps toward mitigating stress on the lower back.

Crucially, Dr. McGill’s teachings extend beyond a mere regimen; they advocate for a paradigm shift. Spinal hygiene becomes a way of life—a commitment to moving intentionally, avoiding static positions, and nurturing the spine’s resilience. It is a holistic approach that not only aids in the recovery from existing pain but also serves as a steadfast foundation for preventing its recurrence.

In essence, the journey toward spinal health is a continuous process, requiring dedication and mindfulness. By implementing the principles discussed herein and cultivating an awareness of one’s body, individuals can forge a path to lasting relief. Dr. Stuart McGill’s three-step approach to low back pain offers not just a remedy, but a transformative philosophy—one that encourages a harmonious coexistence with the spine and a renewed sense of well-being. As we embrace the principles of spinal hygiene, we embark on a journey toward a healthier, more resilient back—one step at a time.

For a full explanation from Ethier, utilising Dr. McGill’s knowledge, simply watch the video below.

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Are you tired of the same old stretches that seem to hit the same muscle groups without delivering the flexibility gains you crave? It’s a common frustration, and there’s no shade on those familiar stretches—they certainly have their merits. However, breaking through to new levels of mobility might require a fresh perspective and some underrated stretches that target often-neglected areas.

In a video recently shared, Liv Towsend talked about what she believes to be the 4 most underrated stretches that people should do to get huge flexibility results.

Liv Townsend is known online as Livinleggins. She is a self-taught yoga teacher that has accumulated a big following. She posts daily tips on her Instagram account about stretching, yoga and mobility. You can also check out her YouTube channel here.

we’re about to explore four stretches that go beyond the usual suspects, delving into muscles that many conventional stretches simply don’t reach. The best part? These stretches are not only effective but also super accessible, making them suitable for anyone looking to enhance their flexibility. So, let’s dive into the world of underrated stretches and give them the recognition they truly deserve.

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Flexibility is a journey, and sometimes, all it takes is a different approach to unlock the doors to improved mobility. The stretches we’ll explore go beyond the typical repertoire, addressing specific muscle groups that play a crucial role in overall flexibility. If you’ve been feeling stuck in your progress, these underrated stretches might just hold the key to breaking through those limitations and achieving the flexibility you’ve been striving for.

So, buckle up as we journey into the world of underrated stretches that have the potential to transform your mobility game. Whether you’re a fitness enthusiast, an athlete, or someone looking to enhance their overall well-being, these stretches offer a fresh perspective on how to approach flexibility training. It’s time to give your body the variety it craves and explore stretches that could be the missing piece in your flexibility puzzle.

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Here are the 4 most underrated stretches that give huge flexibility results according to Liv Townsend.

1. Cowface Stretch for Hip Flexibility:

The gluteus medius, located on the outer upper portion of the hip, is a muscle that many traditional stretches fail to effectively target. Tightness in this area can lead to difficulties in sitting cross-legged, back pain, and even sciatica. Enter the Cowface Stretch.

To perform this stretch, start in an all-fours position, cross one leg behind the other, and widen your feet. Gradually sit back between your feet, aiming for stacked knees and a level pelvis. Adjustments can be made based on your flexibility, such as shifting weight back or using a yoga block for support. This stretch challenges the gluteus medius, contributing to improved hip mobility.

2. Tilted Eagle Stretch for Shoulder Flexibility:

Addressing the often-neglected muscles surrounding the shoulder blade, the Tilted Eagle Stretch offers versatility in targeting various shoulder muscles. With bent elbows at 90 degrees, intertwine your arms and explore different adjustments, such as lifting fingers towards the sky or tilting forearms to each side. This stretch, especially the lateral tilt variation, provides a thorough stretch for the supraspinatus muscle, a key player in shoulder mobility.

3. Supine Assisted Hamstring Stretch for Hamstring Flexibility:

While the importance of bending the knees in hamstring stretches is acknowledged, there’s a crucial aspect often overlooked. The hamstrings cross two joints—the hip and the knee. To target the distal end of the hamstring, try the supine assisted hamstring stretch.

Lie down, loop a strap around the foot, and straighten the leg. Pull the leg towards you, allowing the arms to hang off the strap for assistance. This stretch ensures a comprehensive stretch for the entire hamstring, addressing both hip and knee flexibility.

4. Plantar Fascia Stretch for Full Body Flexibility:

Understanding the role of fascia, the thin connective tissue enveloping muscles and organs, is key to the final underrated stretch. The plantar fascia, located in the soles of your feet, can significantly impact overall flexibility. To stretch and release the plantar fascia, tuck your toes under and sit back onto your heels.

This simple yet effective stretch might seem subtle, but it can improve flexibility in the entire backline of your body, including the hamstrings. Some participants experienced a substantial increase in forward fold range after releasing their plantar fascia, emphasizing the interconnected nature of the body.

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Incorporating these underrated stretches into your routine is a surefire way to elevate your mobility. Remember, the techniques you use for stretching matter just as much as the stretches themselves. So, give these stretches the recognition they deserve and pave the way for a more flexible and mobile you!

Watch the video to find out how exactly how to do each of those 4 most underrated stretches performed by Liv Townsend.

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Stretching isn’t just a routine for athletes or fitness enthusiasts; it’s a practice that offers a myriad of health benefits for individuals of all ages and activity levels. Here’s why incorporating stretching into your routine is not just good but essential for your overall health:

1. Improved Flexibility:

• Stretching helps to increase the flexibility of your muscles and joints. This increased range of motion can enhance your ability to perform daily activities and reduce the risk of injuries, especially as you age.

2. Enhanced Range of Motion:

• Regular stretching contributes to improved joint health. It allows joints to move through their full range of motion, preventing stiffness and maintaining optimal function.

3. Reduced Muscle Tension:

• Stretching helps to alleviate muscle tension and tightness. It promotes relaxation by releasing accumulated tension, reducing discomfort, and improving overall muscle function.

4. Better Posture:

• Stretching can correct and prevent poor posture by balancing the muscle groups around the spine and shoulders. This, in turn, contributes to a more aligned and upright posture.

5. Increased Blood Circulation:

• Stretching improves blood circulation to various parts of the body. This enhanced blood flow ensures that muscles receive an adequate supply of nutrients and oxygen, promoting overall cardiovascular health.

6. Stress Relief:

• Stretching induces a relaxation response in the body, reducing stress and promoting a sense of calm. It also stimulates the release of endorphins, the body’s natural mood lifters, contributing to improved mental well-being.

7. Enhanced Athletic Performance:

• For athletes, stretching is crucial for performance improvement. It prepares muscles for activity, increases flexibility, and reduces the risk of injuries during physical exertion.

8. Injury Prevention:

• Regular stretching plays a significant role in preventing injuries by maintaining the elasticity of muscles and connective tissues. It prepares the body for physical activities, reducing the likelihood of strains, sprains, and other injuries.

9. Improved Circulation to Muscles:

• Stretching increases blood flow to muscles, aiding in the delivery of nutrients and removal of waste products. This improved circulation supports muscle recovery after exercise.

10. Better Coordination and Balance: – Stretching helps improve proprioception—the awareness of your body in space. This, in turn, contributes to better coordination and balance, reducing the risk of falls, especially in older individuals.

Incorporating stretching into your daily routine, whether through dedicated sessions or integrated into other activities, is a holistic approach to maintaining and promoting overall health. From physical benefits like increased flexibility to mental well-being and stress relief, stretching is a simple yet powerful practice that contributes to a healthier and more balanced lifestyle.

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Not only did it introduce me to the world of mindful movement, but it also sculpted me into a devoted Pilates enthusiast. Join me as I share my personal journey, complemented by a detailed BetterMe review, unraveling the distinctive features that fueled this transformative experience.

The Genesis of My Pilates Journey:

Like many, my fitness journey had its highs and lows. I sought an exercise routine that not only challenged my body but also provided a mental escape from the daily hustle. That’s when I stumbled upon a Pilates app that promised a holistic approach to fitness – a promise it more than delivered on.

Week 1: A Tentative Beginning

In the initial week, I approached Pilates with a mix of curiosity and uncertainty. The app’s user-friendly interface guided me through fundamental exercises, introducing me to the core principles of Pilates – controlled movements, proper breathing, and core engagement. I felt a subtle shift in my awareness and posture, laying the groundwork for the weeks to come.

Week 2: Building Confidence and Strength

As I progressed into the second week, the app’s structured workout plans became more challenging. The combination of mat exercises and equipment-free routines built my confidence and strength gradually. What stood out was the app’s ability to adapt to my fitness level, ensuring a tailored experience that kept me motivated.

Week 3: Unveiling the Power of Precision

Week 3 marked a turning point as the app delved into precise movements and targeted muscle engagement. I began to appreciate the intricacies of Pilates, understanding how each movement contributed to overall strength and flexibility. The app’s detailed instructions and video demonstrations were instrumental in refining my technique.

Week 4: Pilates Enthusiast Unleashed

By the fourth week, I had transitioned from a tentative beginner to a full-fledged Pilates enthusiast. The app’s progressive approach and variety of workouts kept the routine engaging. From core-strengthening exercises to dynamic movements, I felt a sense of accomplishment with each session. The Pilates principles had become second nature, influencing not only my workout but also my daily life.

Key Features that Propelled My Transformation:

1. Personalized Workouts: The app tailored workouts to my fitness level, ensuring a gradual progression that kept me challenged but not overwhelmed.
2. Expert Guidance: Video demonstrations and expert-led sessions provided clarity on each exercise, fostering a deeper understanding of Pilates principles.
3. Variety and Engagement: The app’s diverse range of workouts, including mat exercises and equipment-free routines, prevented monotony and kept me engaged throughout the month.

The App’s Impact Beyond Workouts:

What sets this Pilates app apart is its holistic approach. Beyond the physical exercises, it incorporates mindfulness and stress reduction techniques. Weekly reflections and wellness tips added a mindful layer to my fitness journey, contributing to an overall sense of well-being.

Becoming a Pilates enthusiast wasn’t just about completing a month-long workout routine; it was a transformation in mindset and lifestyle. This app, with its thoughtful design and comprehensive approach, played a pivotal role in my journey.

In this detailed review, I’ve highlighted the app’s strengths and its impact on my fitness and well-being. If you’re considering delving into Pilates or seeking a fitness routine that goes beyond the physical, exploring a dedicated Pilates app might just be the catalyst for your own transformative journey.

Longevity hacks! Lately, it has become a thing to find out how to live longer and healthier. And like any human being likes it, why not find a way to achieve that without having to go through a long and arduous process.

However, sadly, that is not how life happens. Life hacks can be helpful to some degree, but when it comes to your health, cutting corners is not advisable. Ultimately, you should consult your trusted doctor before

In a recent insightful discussion on Athleanx.com, renowned fitness experts Jeff Cavaliere and Jesse Laico uncovered 12 predictors of very poor health as individuals age.

Jeff Cavaliere is a fitness trainer, physical therapist, and the creator of the popular fitness YouTube channel called ATHLEAN-X. He is known for his expertise in strength training, conditioning, and sports medicine. Jeff Cavaliere served as the Head Physical Therapist and Assistant Strength Coach for the New York Mets in Major League Baseball from 2006 to 2009.

Jesse Laico is his trusted client and now partner in business who, every once in a while, appears on the videos alongside Cavaliere.

Source: Barbara Olsen on Pexels

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Understanding and addressing these predictors early on can significantly impact the quality of life in later years. This article delves into each predictor, providing detailed insights and expert advice on how to improve them based on the valuable information shared by the experts.

1. VO2 Max – Burst Training for Cardiovascular Health (4-5 mins burst, 4-5 mins rest, 4-5 sets, once a week): Jeff and Jesse emphasize the importance of improving VO2 max, a measure of aerobic fitness. High-intensity cardiovascular conditioning, involving short bursts and adequate rest, once a week, is recommended to optimize overall cardiovascular health and decrease all-cause mortality.
2. Hydration (0.75 ounces per pound of total body weight a day): Proper hydration is crucial for cell function and overall well-being. Aim for approximately 0.75 ounces of water per pound of total body weight daily to maintain optimal hydration levels.
3. Weaknesses – Apley Scratch Test: Identifying and addressing weaknesses is crucial for maintaining functional mobility. The Apley Scratch Test is a useful assessment to gauge and work on restoring lost functionalities.
4. Corrective Exercises – Joint Protector, Decay Preventer: Incorporate corrective exercises such as joint protectors and decay preventers to prevent the decay in function, optimizing current performance, and ensuring long-term health.
5. Grip Strength – Arm Hang and Farmer Carry: Grip strength is a key indicator of overall health. Improve grip strength by incorporating exercises like the arm hang and farmer carry for a minimum of two minutes.
6. Weight Training and Limiting Machines: Weight training, especially with dumbbells and barbells, is essential for maintaining muscle mass and overall functionality. Limit reliance on machines to engage the grip strength and ensure a comprehensive workout.
7. Training Focus – Finding Your Intensity/Volume Balance for Sustainability and Longevity (10:40): Balance training intensity and volume for sustainability and longevity. High-intensity workouts provide compressive stress, while high volume may lead to junk volume. Find the right balance to optimize your fitness routine.
8. Adjusting Caloric Intake – Keep Nutrient-Dense Food, Cut Empty Calories: As muscle mass decreases with age, adjust caloric intake by focusing on nutrient-dense foods and cutting empty calories to avoid unwanted weight gain.
9. Saunas and Cold Water Immersion: Incorporate saunas and cold water immersion for 12 minutes combined per week. These modalities offer hormonal benefits and increase overall body resilience to stress.
10. Jumping and Running: Preserve the ability to jump and run for maintaining functional mobility and overall fitness as you age.
11. Mental Stress – Cognitive Weightlifting: Engage in cognitive weightlifting through activities like learning languages, reading books, engaging in conversations, solving puzzles, and using mental apps to maintain optimal brain function and mental acuity.
12. Regrets – Remove Old Regrets, Prevent New Ones from Forming: Addressing mental well-being is crucial. Work towards removing old regrets and adopting practices to prevent new ones from forming for a healthier and more fulfilling life.

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In conclusion, the comprehensive insights provided by fitness experts Jeff Cavaliere and Jesse Laico serve as a roadmap for individuals seeking to defy the predictors of very poor health as they age. Each aspect, meticulously discussed in this article, offers a proactive approach to aging, emphasizing the significance of conscious choices in ensuring a healthier and more fulfilling life in later years.

Each of these predicators of very poor health, if addressed early on and worked on, you can be sure to have a healthy and somewhat injury-free life!

In essence, this comprehensive guide serves as an empowering resource for those looking to take charge of their health and well-being throughout the aging process. By incorporating these strategies into their daily lives, individuals can actively defy the predictors of very poor health and pave the way for a vibrant, healthier, and more fulfilling future.

Watch the video below for more information and the conversation between Jeff Cavaliere and Jesse Laico that is the groundwork for the article presented.

Longevity refers to the length of a person’s life, often used to describe the duration of a person’s overall health and well-being. It goes beyond just the number of years lived and encompasses the quality of life, health, and vitality during those years.

Improving longevity involves adopting healthy lifestyle choices and practices that contribute to a longer and healthier life. Here are some key factors to enhance longevity:

1. Healthy Diet: Consuming a balanced and nutrient-rich diet is crucial. Include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit intake of processed foods, sugary beverages, and excessive amounts of red meat.
2. Regular Exercise: Engaging in regular physical activity is a cornerstone of longevity. Both aerobic exercises (such as walking, jogging, or swimming) and strength training contribute to overall fitness and health.
3. Adequate Sleep: Quality sleep is essential for physical and mental well-being. Aim for 7-9 hours of sleep per night to support optimal functioning of the body and mind.
4. Stress Management: Chronic stress can negatively impact health and contribute to various diseases. Adopt stress-reducing practices such as mindfulness, meditation, deep breathing, or engaging in hobbies.
5. Social Connections: Maintaining strong social ties and connections with friends and family is associated with improved mental health and longevity. Social interactions provide emotional support and a sense of belonging.
6. Avoiding Harmful Habits: Refrain from smoking and limit alcohol consumption. Smoking and excessive alcohol intake are linked to various health issues that can shorten lifespan.
7. Regular Health Check-ups: Routine medical check-ups and screenings help detect and address health issues early, increasing the chances of successful treatment and prevention.
8. Cognitive Stimulation: Keep the mind active through lifelong learning, reading, puzzles, and engaging in activities that challenge cognitive abilities. Cognitive stimulation is associated with better brain health.
9. Maintaining a Healthy Weight: Obesity is linked to a higher risk of chronic diseases such as heart disease, diabetes, and certain cancers. Maintaining a healthy weight through a combination of diet and exercise is essential for longevity.
10. Genetic Factors: While genetic factors play a role in longevity, lifestyle choices can significantly influence how genes are expressed. Making healthy choices can positively impact genetic predispositions.

It’s important to note that longevity is influenced by a combination of genetic, environmental, and lifestyle factors. Adopting a holistic approach to health and consistently practicing healthy habits can contribute to a longer and more fulfilling life. Always consult with healthcare professionals for personalized advice based on individual health needs.

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Whether you’re clinging to the railings to ascend a staircase, struggling to raise your arms for simple tasks like brushing your hair, or grappling for support as you lower yourself onto a toilet seat, the culprit is all too familiar—muscle soreness. Despite our attempts to endure and push through the discomfort that follows an intense workout, muscle soreness can significantly disrupt our daily lives. The hindrance goes beyond merely impacting routine activities like sitting and standing; it often necessitates extra days off to facilitate full recovery, ultimately delaying the next challenging workout. This reduction in training frequency becomes a crucial factor affecting overall fitness progress.

It appears that muscle damage, which is often associated with the sore feeling, isn’t as crucial for muscle growth as once believed. Surprisingly, excessive muscle damage might even hinder the process of building new muscle. This revelation turns the tables on the traditional understanding of muscle soreness as a necessary step for progress. Instead of being a straightforward sign of gains, too much soreness can delay your return to the gym and impede overall fitness advancement.

This article aims to debunk such myths and offer practical tips to optimize recovery after a workout. The insights shared here are credited to Max Posternak, the visionary behind Gravity Transformation. With a substantial following of over 5.5 million subscribers on his YouTube channel, Max has established himself as a trusted source for fitness enthusiasts seeking valuable advice and effective training tips. His dedication to providing insights into fitness improvement and weight loss makes his perspective on post-workout soreness both relevant and valuable for those on their fitness journey.

Below you will see Posternak’s 5 ways to reduce muscle soreness instantly.

Related: How To Fix Lower Back Pain Immediately

5 Ways to Reduce Muscle Soreness Instantly

In a video, Posternak explored the 5 most effective ways to swiftly relieve muscle soreness, allowing you to resume your daily life unhindered and perform optimally during your workouts.

While many trainers advocate stretching immediately after a workout as the primary defence against soreness, recent studies question its effectiveness in reducing delayed-onset muscle soreness (DOMS). That is not to say you shouldn’t stretch immediately after working out. You should. But that is not what is going to help you with muscle soreness.

6 Stretches to Reduce and Prevent Injury

In fact, foam rolling, also known as self-myofascial release, has demonstrated more significant benefits for relieving muscle soreness. This technique involves using a foam roller to massage yourself, primarily targeting the stretching and loosening of fascia around muscles and reducing the intensity of sore spots. Proper execution of foam rolling leads to decreased muscle and joint pain, improved circulation, and enhanced mobility.

Source: CrossFit Invictus

To make foam rolling effective, it’s crucial to proceed slowly, rolling up and down the recently worked muscles. When encountering sore spots, pause and apply gentle pressure for 20 to 30 seconds before continuing. Avoid the misconception of sitting on painful spots for extended periods, as this can exacerbate inflammation. Thirty seconds is the recommended duration before moving on, with the option to revisit sore spots later. Additionally, allocate extra time to roll out the muscle areas closer to their joints. While foam rolling directly after a workout promotes blood flow and circulation, it’s an activity that can benefit you beyond that specific timeframe.

The second tip to reduce muscle soreness instantly is to take ice baths or cold showers. Compared to simply resting, studies have indicated that taking a shower with water between or immersion cold baths helps reduce inflammation, which is the indication of muscle soreness. If you do cold showers, try not to exceed 6-8 minutes if you are just starting. In the shower, try to adapt first with 1 minute of cold and 1 minute of warm water.

Source: Cold Plunge

The Best Exercises to Live Longer and Healthier

Thirdly, you will want to eat enough of the right macro and micronutrients. “Without enough essential amino acids in your diet, your muscles will take a lot longer to recover,” Posternak says. So make sure you are eating 0.8-1.3 grams of protein per pound of your bodyweight.

But protein is not the only thing that helps you build muscle and fight soreness. Fat in the form of omega-3 fatty acids as well as DHA, EPA and ALA have been linked to a reduction of inflammation. You can get those nutrients from salmon, avocado, tuna, flax seeds, mackerel, and walnuts. Also, stay away from fried foods, processed meat, sodas, refined carbs and low-quality red meat.

You also will reduce muscle soreness instantly if you stay active. By staying active, you will increase blood flow to your sore muscles and you will recover from them faster. But don’t go all out. Aim for low-intensity active recovery for those sore muscles. If your legs are sore, for example, try a couple of minutes on a stationary bike or simply take a walk. A light yoga session can also help, or simply do easy bodyweight movements for the muscles that you feel sore.

Source: Katie Bush on Unsplash

The last tip from Posternak is to use heat to decrease your soreness. However, you can go wrong with this. Posternak says that if you use heat immediately after a workout, you will probably end up with more inflammation compared to doing nothing at all. For that, you use cold therapy mentioned in tip number 2.

However, a day or two after the workout is over, when the soreness has already started to kick in, a sauna, jacuzzi or steam room can help you with decreasing inflammation and getting muscle soreness alleviated.

Ultimately, grasping the intricacies of muscle soreness proves pivotal in unlocking maximum gains and thwarting setbacks on your fitness expedition.

Even though soreness might not have a direct correlation with muscle growth, embracing recovery strategies supported by evidence elevates both performance and overall well-being. This collective strategy forms a comprehensive framework for expeditious recovery and enduring progress.

To get a deeper understanding of the 5 ways to reduce muscle soreness instantly, watch the video below.

Top Exercises and HIIT Dumbbell Workouts to Improve Strength and Endurance

The research used to come up with these 5 ways to reduce muscle soreness instantly are below:

Stretching Does Not Reduce Muscle Soreness After A Workout

Foam Rolling Beneficial For Delayed Onset Muscle Soreness

Meta Analysis of Ice Baths and Cold Water’s Effect on Doms

Inflammation and Fatty Acids

Diet’s Without Fruit and Veggies Cause Slower Muscle Recovery

There are also other ways to reduce muscle soreness not mentioned above. You can see them in the link below.

7 Underrated Ways to Relieve Muscle Soreness

Jeremy Ethier is a fitness enthusiast, certified kinesiologist, co-founder of Built With Science, and the creator of the fitness-focused YouTube channel “Jeremy Ethier.” He is known for providing evidence-based fitness and training advice, backed by scientific research. Jeremy shares workout routines, exercise tutorials, and nutrition tips to help individuals achieve their fitness goals. His content often emphasizes the importance of proper form, effective workout strategies, and understanding the science behind fitness practices

When the body ceases training, its strength diminishes, paralleling the decline in the ability to utilise the full range of joint motion. In the contemporary context, many individuals neglect their joints’ complete range of motion. Ethier believes the dwindling mobility of shoulders, hips, back, and ankles is attributed to underuse.

Ethier underscores the body’s resource management and waste elimination efficiency, emphasising the correlation between strength loss and the diminished ability to exploit the full joint motion range post-training.

Best Exercises to Live Longer and Healthier

Source: Ivan Samkov / Cottonbro Studio on Pexels

To illustrate the contrast between certain cultures, think of how Southeast Asians comfortably assume deep squat positions in their daily lives, while many in Western cultures struggle to do the same. This discrepancy underscores the widespread deficiency in joint mobility.

Try to sit down and stand up without using your hands or knees for support. If you struggle to do it, or simply cannot, this simple test reveals limitations in joint mobility.

Easy 5-Minute Daily Stretching Routine to Unlock Your Mobility

Ethier advocates for short, consistent routines and offers a 5-minute mobility routine addressing common trouble areas: hips, upper back, and ankles. Emphasising form and modifications, he starts with a spine-loosening exercise, ideal after prolonged periods of lying down.

The “World’s Greatest Stretch,” a multi-part exercise, follows, targeting hips, upper back, and ankles. Ethier demonstrates each part, emphasising optimal knee and foot positioning for maximum impact.

The “Asian Squat,” a modified squat using a rolled-up towel for heel elevation, enhances joint mobility in hips and ankles. Transitioning to the upper back and chest, a half-kneeling rotation stretch against a wall improves upper back mobility without hip rotation.

To combat “Text Neck,” Ethier introduces “Wall Slides,” an exercise strengthening smaller back muscles for sustained mobility improvements. Form maintenance and progressive overload application are crucial for each exercise.

Perform each exercise for about a minute, focusing on high-quality repetitions. Ethier encourages consistency and gradual improvement. To make things easier, we have made a table for you to follow to know each exercise and how long to do them.

3 Unusual Stretches for Better Flexibility

This short daily stretch from Ethier will focus on three areas: hips, upper back, and ankles.

Kickstart your day with the cat-cow exercise, ideal after spending hours in bed. This routine activates both the lower and upper back. Aim for 7-8 cycles, completing the sequence in about 60 seconds. For an added challenge, incorporate a resistance band into the exercise.

Experience a comprehensive stretch with the world’s greatest stretch, combining a plank, lunge, and spine rotation to target multiple areas simultaneously.

Source: Anastasia Shuraeva on Pexels

Enhance hip and ankle flexibility with the Asian squat, where using a towel under your feet is recommended by Ethier. Hold the position for 30 seconds, feeling the groin stretch, and then add a gentle side-to-side movement to deepen the stretch on the ankles.

Mobilise your upper back and open up your chest with the half-kneeling thoracic rotations, promoting flexibility and posture.

Conclude your short daily stretch with wall slides, designed to strengthen smaller and often overlooked muscles in the back, particularly the mid and lower traps. This exercise contributes to overall back strength and long-term mobility improvements.

Watch the full video for a comprehensive guide on each movement – below is the easy 5-minute daily stretching routine to unlock your mobility designed by Jeremy Ethier.

4 Best Joint-Strength Exercises for Long-Term Gains

6 Stretches to Reduce and Prevent Injury

Mobility plays a pivotal role for athletes across various disciplines, providing a foundation for optimal performance, injury prevention, and overall athletic prowess. Regardless of the specific sport or activity, mobility holds significant importance for several key reasons:

Enhanced Movement Efficiency: Improved mobility enables athletes to move more efficiently and effectively through a full range of motion. This translates to greater agility, speed, and coordination, which are essential for excelling in sports that involve quick and dynamic movements.

Injury Prevention: Adequate mobility reduces the risk of injuries by ensuring joints can move freely and muscles can function optimally. Proper joint alignment and muscle balance help distribute forces evenly during movements, reducing the likelihood of strains, sprains, and other injuries.

Optimised Technique and Skill Development: Proper mobility allows athletes to execute techniques with precision. Whether it’s a golf swing, a tennis serve, or a basketball jump shot, having the necessary joint range of motion allows athletes to fully engage their muscles and generate power while maintaining proper form.

Increased Strength and Power Generation: Mobility contributes to improved muscle activation and engagement. Full range of motion enables muscles to contract more effectively, resulting in increased strength and power output. This is particularly crucial in sports that require explosive movements, such as sprinting, jumping, and throwing.

Functional Performance: Many sports demand multi-planar movements that require flexibility and joint mobility. Athletes who can move fluidly in all directions are better equipped to perform complex and functional movements that mirror the demands of their sport.

Recovery and Regeneration: Adequate mobility promotes better circulation and blood flow, which aids in the delivery of nutrients and removal of waste products from muscles. This can expedite recovery after intense training sessions and competitions.

Longevity and Consistency: Maintaining good mobility can contribute to an athlete’s long-term career and consistency in performance. Over time, athletes with proper mobility are less likely to develop chronic issues that could hinder their ability to compete at a high level.

Sport-Specific Adaptations: Different sports require specific mobility demands. For instance, gymnasts need exceptional shoulder and hip mobility, while swimmers benefit from a flexible upper body and ankles. Adapting mobility exercises to the specific requirements of a sport can significantly enhance an athlete’s performance.

Mental Confidence: Improved mobility can boost an athlete’s self-confidence, knowing they have the physical capacity to execute movements and techniques without limitations. This mental assurance can positively impact their overall mindset and approach to competition.

Holistic Athletic Development: Mobility training is an integral component of a well-rounded training regimen. Integrating mobility exercises alongside strength, endurance, and skill training helps athletes achieve a comprehensive level of fitness and performance.

In summary, mobility is a foundational element that underpins an athlete’s ability to move effectively, prevent injuries, execute techniques, and optimise performance across various sports. By prioritising mobility as an essential aspect of training, athletes can enhance their overall athletic capabilities and excel in their chosen disciplines.

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Coach Brian Klepacki is a certified strength and conditioning specialist. He shared a warm up routine to improve your running at Critical Bench, a website focused on health and strength that delivers many tips on how to get stronger, fitter and healthier with a YouTube channel with more than 1 million subscribers.

Check it out below.

How to Improve Your Running in Only 3 Minutes

Brian Klepacki provided a quick three-minute stretching routine video that individuals can utilize before going for a run or using the treadmill. He introduces six stretches, each lasting 30 seconds, to prepare the body for optimal running performance.

Coach Brian emphasizes the importance of warming up before running to boost performance and achieve success on the track or treadmill. He begins with the first exercise, the knee hug, where individuals alternate hugging their knees to their chest to activate the glutes and hamstrings.

Source: Courtesy of CrossFit Inc.

The next stretch focuses on the quadriceps, with individuals grabbing their foot behind them and gently pulling it towards their glutes, providing relief for the knees and quads.

Coach Brian proceeds to demonstrate the leg pull, emphasizing the importance of not torquing the knee. This stretch targets the hamstrings and inner glutes while serving as a hip opener.

The following exercise involves leg sweeps, where individuals can hold onto a support, such as swings, and perform leg swings. Coach Brian explains that leg swings are beneficial not only for running but also for various lower body activities, such as squats, deadlifts, and sports.

Next, Coach Brian introduces the step-back stretch, involving a twist in the upper body and a step-through motion. This stretch effectively opens up the hip flexors, the soas, obliques, and even the middle to upper back.

Source: Courtesy of CrossFit Inc.

Finally, Coach Brian shifts the focus to the upper body, emphasizing the importance of stretching the upper body before running. He demonstrates various upper body stretches, including arm circles, arm flies, and Criss crosses, to open up the chest and prepare the upper body for movement.

Coach Brian concludes by highlighting the benefits of these stretches for improving running performance. He encourages viewers to spend 30 seconds on each of the six stretches and suggests that following this routine will elevate their running performance.

Watch it all how to perform this stretching routine to understand how to improve your running in only 3 minutes with coach Brian Klepacki below.

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How to Learn to Love Running

Getting into running and enjoying the process can take time but you’ll find that, the more your fitness increases and your body gets used to the rhythmic cadence of running, the more you’ll find yourself looking forward to the next opportunity you can get some miles under your feet.

A lack of running fitness isn’t the only reason people can’t find the love in running – just like you don’t have to be strong to enjoy weightlifting, though it certainly helps. Grated, the thought of pounding the pavement for what can feel like eternities doesn’t sound particularly appealing.

In fact, a 2014 study found that almost a third of thoughts people had while running fell under the theme of “Pain and Discomfort” (although the study did feature significant limitations, starting with a sample size of 10).  

Whatever your reasons for disking the sport, if you’d like to give running a second chance, here is my best advice to help you enjoy the experience.

Read more: How to Start Running? Simple Tips for Novice Runners

Be consistent

Consistency is the most important factor to learning to love running. Being consistent with your running will build up your fitness, which in turn will make you a better runner, which in turn will help you enjoy the sport more.

According to data collected by Strava, who surveyed over 25,000 runners from around the world, people who do not enjoy the experience of exercise struggle to maintain regular activity as a result.

It’s a vicious circle. But you can try to break it with one or more of the tips below. The Why We Run survey shows that people who have been running for more than a year find running more enjoyable than beginners.

Source: Geronimo Giqueaux on Unsplash

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Start slow

While you’re out there, keep a running pace that would allow you to comfortably hold a conversation with a friend. A big “mistake” that many beginner runners make is running too fast, which either leads to injury or dislike of the sport.

Holing hard efforts for a long period of time isn’t very enjoyable, especially if you’re not entirely sure about what you’re doing, so start slow and build up progressively.

Finish strong

Leave enough in the tank for a strong finish. This is important because of a phenomenon known as the peak-end rule, which establishes that, if you finish something on a high note, you’re more likely to want to do it again because your memory will “differ” from your experience.

If you want to learn to love running, a valuable tip is to finish your runs feeling strong – even if this means running slower overall or walking in the middle – so your memory of the activity is positive. Our brains naturally emphasise on the peaks and ends of moments.

Set yourself small goals

Working towards a goal can give you the motivation to stay consistent and not throw in the towel when things get tough or the weather gets bad.

This will look different depending on your situation, but here are a few ideas you could aim for:

• Run non-stop for 10 minutes (or any time relevant to you)
• Run an additional 200 meters from the spot where you usually stop
• Run at least twice a week for a month
• Add a little bit of distance or time to your usual run
• Explore a new route once every fortnight

Achieving small goals is a great way to develop healthy habits and build up confidence, but make sure you set yourself up for success. Celebrating small victories can help you enjoy running, if not during the activity then at least when you accomplish them which, as we’ve learnt, is just as powerful.

Have a target

Signing up for a race is one of the easiest ways to keep you accountable. Having a deadline and a challenge will help with consistency and means you’ll be less likely to skip a training run (we’ve already covered the benefits of consistency).

If racing is not your thing, then having a distance or time target is another way to enjoy the process of running. Countless of people have gotten into the sport through initiatives such as the Couch to 5k.

Source: Frank Cone from Pexels

Use running as a tool to explore

Running can be a great way to discover new places, either around your neighbourhood or when you go travelling. Using running as a tool to explore will bring up feelings of awe, which can distract from the repetitive feeling of putting a foot in front of the other and being slightly out of breath.

Getting to know your surroundings in a new way can also be a very positive experience (depending on where you live), so use running as a reason to get out and explore – there are plenty of hidden gems out there.

Additionally, you can use running to get you from A to B. Next time you have to go a short distance, think about using your legs to take you there, it can be a very rewarding experience.

Read more: 7 Best Stretches for Runners (5km and Longer)

Run socially

It’s harder to opt out of a run if you’ve got a commitment with a friend. But aside from not wanting to let others down, exercising with people has been proven to increase the level of the feel-good endorphin hormones naturally released during physical exertion, an Oxford University study found.

This is supported by the Why We Run survey, which found that people who run with or belong to a running group enjoy running more than those who don’t, and this finding was consistent across both males and females and regardless of country of residence.

Do it because you want to

Ultimately, remember that running is meant to be fun. Yes, it can help you stay healthy, improve your mood, and relieve stress, but you don’t have to do it because it’s good for you. Lace up your shoes because you want to and remember you don’t have to go for a run, but perhaps you want to or get to.

Reframing how you think about an activity can help challenge and then change how you perceive it, thus leading you to enjoy running.

Final thoughts

If you give running enough of a chance and allow it to stick around for a little longer, you might come to realise that it becomes tied to core aspects of your life and identity. It can become a way to not only be healthy, but also to connect with others, feel a sense of belonging, create a routine, and feel control over your life and decisions.

I wholeheartedly hope that the tips above help you learn to love running but know that it’s okay if running is not your thing. These benefits are true for almost any sport, so get out there and do what makes you feel happy, healthy, and supported.

Read more: How to Run a 5-Minute Mile

And how would you do that? With the help of Jeff Cavaliere. He was the head physical therapist of the New York Mets for 3 years and is now a YouTube sensation. He delivers clear information without noise on his ATHLEAN-X YouTube channel.

When seeking to make adjustments in your daily routine to alleviate discomfort or pain, you can place your trust in Cavaliere. The upcoming paragraphs are derived from his insights on rectifying posture with just four movements.

How To Fix Your Posture in Only 4 Moves

If an individual is dealing with poor posture, they are likely conscious of this concern and would likely welcome a straightforward approach to address it. Cavaliere presented a four-step plan, targeting the most prevalent posture irregularities in order to swiftly attain an improved, upright posture. The plan demonstrates how to address issues like rounded shoulders, a hunched back, crooked neck, forward head, and tilted pelvis.

By incorporating the uncomplicated exercises provided, noticeable improvements can be experienced almost immediately, setting the path toward a sustained correction of poor posture.

The principal trouble spots for individuals with poor posture include the neck, shoulders, mid-back, and pelvis. For instance, prolonged periods of sitting, such as at a desk or while driving, often result in slouched shoulders and a rounded upper back.

In response to the downward pull on the head, an upward tilt of the head is often adopted to maintain a straight-ahead gaze. Unfortunately, this compensatory action leads to over-arching of the neck and weakening of the deep neck flexors. Additionally, the upper spine curving forward often triggers a posterior pelvic tilt, causing the pelvis to rotate underneath. This malalignment leads to tight hamstrings and a weakened lower back.

The Best Exercises to Live Longer and Healthier

Fortunately, there are targeted solutions for each of these problematic areas that can effectively rectify posture issues without requiring an extensive daily time commitment. These exercises are efficient and impactful, but consistent adherence is essential for achieving lasting correction. It’s worth noting that addressing posture is a process, and while posture-damaging habits may have developed over a lifetime, expecting immediate correction within an hour is unrealistic

The 4 moves to fix your posture presented by Cavaliere are:

1. Thoracic spine extension
2. Face pulls
3. Neck flexors
4. Anterior pelvic tilt

Although not an instantaneous fix, these posture correction exercises yield immediate benefits in terms of enhanced mobility in the affected regions, facilitating a sense of increased ease and freedom of movement. With ongoing consistency, lasting changes in posture can be achieved, resulting in heightened strength and a more appealing appearance.

Top Exercises and HIIT Dumbbell Workouts to Improve Strength and Endurance

An essential consideration when it comes to posture and physical exercise, as previously mentioned, is the significance of avoiding weightlifting while the body is significantly misaligned. Engaging in weightlifting with poor posture only serves to reinforce dysfunctional patterns.

This approach can lead to compensations in other parts of the body’s kinetic chain and potentially result in injury. Prioritizing posture correction before focusing on strength training is a more prudent strategy, ultimately reinforcing the newly established optimal posture.

Watch the video below from Jeff Cavaliere to have a full explanation on the 4 moves to fix your posture, how to perform them, and why they are so effective.

How to Fix Lower Back Pain Instantly

6 Stretches to Reduce and Prevent Injury

10 Best Stretches For Lower Back Pain and Stiffness

While nutrition alone cannot prevent injuries, maintaining a healthy and balanced diet can play a crucial role in supporting overall health and reducing the risk of certain injuries. Adequate nutrition provides the body with essential nutrients and supports various physiological processes that contribute to injury prevention. Here are a few ways proper nutrition can help:

1. Bone health: Consuming sufficient amounts of calcium, vitamin D, and other essential nutrients helps promote strong bones and reduces the risk of fractures and stress fractures.
2. Muscle strength and recovery: Consuming enough protein, which is crucial for muscle repair and growth, can help maintain muscle strength and support recovery after exercise or physical activity. Strong muscles provide better stability and reduce the risk of musculoskeletal injuries.
3. Ligament and tendon health: Consuming a diet rich in vitamins, minerals, and antioxidants helps support the health and integrity of ligaments and tendons, reducing the risk of sprains, strains, and tendonitis.
4. Inflammation reduction: A diet rich in anti-inflammatory foods, such as fruits, vegetables, whole grains, and healthy fats, can help reduce chronic inflammation in the body. Chronic inflammation can contribute to injury development and delay the healing process.
5. Weight management: Maintaining a healthy weight through a balanced diet can reduce the strain on joints and lower the risk of injuries, particularly in weight-bearing activities.
6. Hydration: Staying properly hydrated supports optimal joint lubrication, muscle function, and overall physical performance. It can help prevent dehydration-related issues, such as muscle cramps and fatigue, which can increase the risk of injuries.

While nutrition is an important aspect of injury prevention, it should be combined with other preventive measures, such as proper warm-up and cool-down routines, appropriate training techniques, rest and recovery, and overall good physical conditioning. Consulting with a healthcare professional or registered dietitian can provide personalized guidance on nutrition strategies to support injury prevention based on individual needs and circumstances.

Stop Sitting, Start Stretching: 5 Tips To Improve Flexibility

3 Unusual Stretches for Better Flexibility

To discover how to fix lower back pain in an instant, we look no further than the expertise of Jeff Cavaliere. Jeff Cavaliere was the head physical therapist of the New York Mets for 3 years and is now a YouTube sensation. He delivers clear information without noise on his ATHLEAN-X YouTube channel.

When it comes to changing things around in your daily routine to fix some discomfort or pain, Cavaliere is someone you can rely on. So the next few paragraphs are based on what he talked about regarding how to fix lower back pain in an instant.

6 Stretches to Reduce and Prevent Injury

How To Fix Lower Back Pain in an Instant

The information presented in the following paragraphs was based on a video shared by Cavaliere where he unravels the enigma surrounding the gluteus medius—the elusive culprit behind your back pain. Below you will see an exercise that can provide instant relief and also other exercises engineered to permanently banish the lower back pain issue from your life altogether.

You can perform a quick self-assessment by standing with your feet shoulder-width apart and raising one foot off the ground. Take note of whether the opposite hip noticeably drops. If it does, it suggests weakness in the gluteus medius on that side. Repeat the test with the other foot and observe if you need to shift your weight significantly to lift the foot. This imbalance in weight distribution can particularly impact activities like squatting.

To swiftly address this issue, lie down with the affected side on top – if your right lower back is bothering you, lie on your left hip. Locate the tender area just outside the bony prominence of your pelvis and apply pressure with your thumb. While maintaining this pressure, move your leg down and forward and then back and upward. Extend your hip and lift your leg sideways towards the ceiling, ensuring your toes point downward to engage the gluteus medius. Repeat this motion approximately 10 times until you feel the muscle tension release.

Subsequently, you can alleviate the spasm in the trigger point by fully contracting the gluteus medius and holding this position for as long as you can. Since this muscle is often weak, you may only manage 30 seconds to a minute. Afterwards, stand up, and you should experience immediate relief on the affected side.

The Best Exercises to Live Longer and Healthier

Sustained consistency is crucial. As you ease tension in this muscle, you’ll likely notice improvements in your squat performance. Increased depth and alleviation of any previous low back discomfort during exercises can be attributed to the restored equilibrium in force between both legs.

While this provides a rapid but temporary solution, the root cause, being the weak gluteus medius, necessitates consistent exercises for your low back.

Here are 3 exercises, each meticulously tailored to bestow resilience upon your low back. First on this triad is the “hip bump” against an accommodating wall. Next emerges the “sack swinger,” a whimsically named contender that embraces resourcefulness by commandeering a dog leash instead of a conventional dip belt. And rounding off this trinity, a call to revisit the very movement that constituted your treatment, now impeccably repurposed as a low back fortification exercise.

In summation, consistency is your faithful companion on this transformative journey. As the orchestration of muscular equilibrium unfolds, you’ll likely marvel at the crescendo in your squat performance—deeper depths and an absence of erstwhile low back vexations will bear testimony to the harmonious unity of force between your ambidextrous lower limbs.

For a full explanation and video orientation on how to perform the exercises that will help you find out how to fix lower back pain in an instant, play it below.

10 Best Stretches For Lower Back Pain and Stiffness

3 Unusual Stretches for Better Flexibility

Top Exercises and HIIT Dumbbell Workouts to Improve Strength and Endurance

While nutrition alone cannot prevent injuries, maintaining a healthy and balanced diet can play a crucial role in supporting overall health and reducing the risk of certain injuries. Adequate nutrition provides the body with essential nutrients and supports various physiological processes that contribute to injury prevention. Here are a few ways proper nutrition can help:

1. Bone health: Consuming sufficient amounts of calcium, vitamin D, and other essential nutrients helps promote strong bones and reduces the risk of fractures and stress fractures.
2. Muscle strength and recovery: Consuming enough protein, which is crucial for muscle repair and growth, can help maintain muscle strength and support recovery after exercise or physical activity. Strong muscles provide better stability and reduce the risk of musculoskeletal injuries.
3. Ligament and tendon health: Consuming a diet rich in vitamins, minerals, and antioxidants helps support the health and integrity of ligaments and tendons, reducing the risk of sprains, strains, and tendonitis.
4. Inflammation reduction: A diet rich in anti-inflammatory foods, such as fruits, vegetables, whole grains, and healthy fats, can help reduce chronic inflammation in the body. Chronic inflammation can contribute to injury development and delay the healing process.
5. Weight management: Maintaining a healthy weight through a balanced diet can reduce the strain on joints and lower the risk of injuries, particularly in weight-bearing activities.
6. Hydration: Staying properly hydrated supports optimal joint lubrication, muscle function, and overall physical performance. It can help prevent dehydration-related issues, such as muscle cramps and fatigue, which can increase the risk of injuries.

While nutrition is an important aspect of injury prevention, it should be combined with other preventive measures, such as proper warm-up and cool-down routines, appropriate training techniques, rest and recovery, and overall good physical conditioning. Consulting with a healthcare professional or registered dietitian can provide personalized guidance on nutrition strategies to support injury prevention based on individual needs and circumstances.

Stop Sitting, Start Stretching: 5 Tips To Improve Flexibility

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You should be doing stretches often to keep your joints and ligaments healthy and injury free. However, we sadly know that is not the case for most people.

When people hear the word mobility or stretching, their eyes roll out as it is not perceived as a necessary stage for bodybuilding or becoming healthier or fitter. That couldn’t be further from the truth and that is what Dr. Jared Beckstrand likes to elucidate.

Dr. Jared Beckstrand is a doctor of physical therapy who developed the website Tone and Tighten in which he brings “real fitness to real people.” His YouTube Channel features plenty of videos regarding mobility, stretching, and physical health.

Here are Beckstrand’s 10 best stretches for lower back pain and stiffness. Check it out.

Source: Tia-Clair Toomey Instagram

10 Best Stretches For Lower Back Pain and Stiffness

These 10 best stretches for lower back pain and stiffness tackle something most people on the internet won’t tell you. That not all lower back pain comes from the same cause and, therefore, can’t be treated all in the same way.

In a video, Beckstrand explains which exercises you should do and which you should avoid depending on the cause of your lower back pain.

“The key with these exercises is consistency. Simply put, the more you do them, the better you should feel.”

1. Double-Knee Rotation Stretch

Good for:

• General back pain
• Bulged disc
• Degenerative disc
• Arthritis/Stenosis

2. Single-Knee Rotation Stretch

Good for:

• General back pain
• Bulged disc
• Degenerative disc
• Arthritis/Stenosis

3. Single Knee-to-Chest Stretch

Good for:

• General back pain
• Degenerative disc
• Arthritis/Stenosis

If you have bulged disc, proceed with caution as it can feel good, but it could also be aggravating the cause of your lower back pain.

4. Double Knee-to-Chest Stretch

Next on Beckstrand’s list of best stretches for lower back pain and stiffness is the double version of the exercise above.

Good for:

• General back pain
• Degenerative disc
• Arthritis/Stenosis

5. Piriformis Stretch

Good for:

• General back pain
• Degenerative disc
• Arthritis/Stenosis

This is a hip rotator that gets tight in most lower back cases that Beckstrand sees.

6. Hamstring Stretch

Good for:

• General back pain
• Degenerative disc
• Arthritis/Stenosis

You can use a towel to stretch your hamstring or a leash or anything that can hold the tip of your foot.

7. Prone on Elbows to Cobra Pose

Good for:

• General back pain
• Bulged disc

This exercise is not suitable for degenerative discs and arthritis or stenosis.

8. Child’s Pose

A staple in the yoga department, this exercise is good for:

•  General back pain
• Degenerative disc
• Arthritis/Stenosis

Proceed with caution if you have a bulged disc.

9. Cat/Cow Stretch

Another exercise that is very common in yoga classes as it is suitable for any lower back pain injury.

Source: Anastasia Shuraeva on Pexels

Good for:

• General back pain
• Bulged disc
• Degenerative disc
• Arthritis/Stenosis

10. Hip Flexor Stretch

Good for:

• General back pain
• Bulged disc
• Degenerative disc
• Arthritis/Stenosis

And that was Beckstrand’s 10 best stretches for lower back pain and stiffness. For some exercises above you should be holding the position for 20 seconds, some for a smaller amount of time.

To know exactly how to perform them, click on the video below to see Beckstrand explaining each one of them correctly.

VIDEO – 10 Best Stretches For Lower Back Pain and Stiffness

BOXROX has carefully curated the below links for you. If you are looking to improve your health, longevity and stay injury free, click on any of these.

The Best Exercises to Live Longer and Healthier

Top Exercises and HIIT Dumbbell Workouts to Improve Strength and Endurance

6 Stretches to Reduce and Prevent Injury

How to Get Back On Track with Your Fitness and Health Goals – New Year’s Resolution Revisited

3 Unusual Stretches for Better Flexibility

Stop Sitting, Start Stretching: 5 Tips To Improve Flexibility

The most dominant athlete ever to compete in CrossFit decided to share her everyday stretches. Earlier last month, Toomey shared a video explaining what she does to maintain her mobility at a high level, something every athlete needs to look out for to stay in the best shape.

Toomey Everyday Stretches

Her stretches are very focused on ankle mobility and posture. See the video or read below how to do each everyday stretch from the Fittest Woman on Earth.

Tia begins with a traditional ankle and leg stretch. She lunges forward with her knee resting on the yoga mat, shifting the knee forward past the toes, she can also put her body weight on top of the quad that is being stretched for additional pressure. Hold this position for 30-120 seconds on one leg and then shift to the other one.

Source: Pixabay / Pexels

Following that, again in a lunge position, Tia-Clair Toomey stretches her hip flexor by having the front knee over the ankle and the back knee positioned further back. Let your hip sink to the ground and feel the stretch.

For the upper body, Tia-Clair Toomey everyday stretches focus, firstly, on the front delts and upper chest. Lay prone on the mat with one arm extended and roll your back as though you would fall onto the extended arm.

Lastly, move to a child’s pose to stretch the lats. Lean forward with your arm outstretched to feel the pull in your targeted muscles.

And simple as that, those are the movements Tia-Clair Toomey practices on her everyday stretches. Give it a go. It should not take longer than a couple of minutes to pump some blood into your muscles and awaken them for your training session.

Check out 2 exclusive interviews BOXROX had with Tia-Clair Toomey:

Coaching, Mat Fraser, and Improving Specific Techniques

Tia-Clair Toomey Opens Up About Mental Game and the CrossFit Games Programming

See more mobility and stretching articles you might find useful:

5 Dynamic Stretching Exercises for Fitness and Strength Athletes

8 Stretching Exercises to Improve Mobility & Recovery you can do at Home

Stop Sitting, Start Stretching: 5 Tips To Improve Flexibility

3 Unusual Stretches for Better Flexibility

How to Fix Tight Hamstrings in 22 Days

6 Stretches to Reduce and Prevent Injury

7 Satisfying Hip Opening Exercises for Tight Hips

Best Chest Stretches To Warm Up For Bench Press

5 Post Workout Stretches (Recommended by A CrossFit Games Athlete)

The bench press is, undoubtedly, one of the best chest exercises a person can do – maybe even the best one. You should know that progressive overload is the way to develop strength in your chest and, for that, you simply need to add weight to the bench press.

But if you’re going heavy on the barbell, you need to make sure you have your muscles properly awakened before laying down on the bench and begin pressing the heavy load.

Coach Brian Klepacki, a certified strength and conditioning specialist, shared a video regarding the best chest stretches to warm up for bench press. It was featured on Critical Bench, a website focused on health and strength that delivers many tips on how to get stronger, fitter and healthier. Their YouTube channel has almost 1 million subscribers.

Check it out.

Source: Ketut Subiyanto on Pexels

Best Chest Stretches To Warm Up For Bench Press

These dynamic stretches are also useful if you are going to do other overhead movements such as shoulder presses.

The best chest stretches to warm up for bench press according to Klepacki are:

1. Arm circles
2. Open arms with a squeeze in the back
3. Wringing out a towel
4. Rotator cuff activation
5. Scapular activation
6. PVC chest activation

Chances are you won’t know exactly how to do these warm-ups just by looking at their names. So click on the video below to understand how to perform each of these best chest stretches to warm up for bench press.

VIDEO – Best Chest Stretches To Warm Up For Bench Press

Check out more content from BOXROX:

4 Best Exercises to Improve Your Bench Press

Best Bench Press Variations for Growing Your Chest Muscle

5 Bench Press Workouts for Strength and Muscular Endurance

How to Bench Press For Chest Growth

There is a sweet spot a lot of people want to achieve which is to be flexible and strong. If you want to get stronger, click here. But you probably reached this page because you’re looking to be more flexible. Here is where Liv Townsend comes in.

Liv Townsend is known online as Livinleggins. She is a self-taught yoga teacher that has accumulated a big following. She posts daily tips on her Instagram account about stretching, yoga and mobility. You can also check out her YouTube channel here.

Townsend decided to share the top 3 unusual stretches for better flexibility and, according to her, everything else in terms of stretching is not really necessary if do this. Check it out.

VIDEO – Unusual Stretches for Better Flexibility

If you want to see how to perform each of these unusual stretches for better flexibility, check out the video below.

To understand more about why these movements are great for better mobility, continue reading.

Unusual Stretches for Better Flexibility

Townsend explains that the benefits of the first stretch carry on to the next two and it tackles many muscles at once, which is great if you are short on time.

The first stretch is commonly referred to as reverse tabletop, where you try to flatten the front of your hips by engaging your glutes and pressing your chest up towards the sky. If can also step one foot backwards and tap the knee to the floor or as close as possible. Hold it for 20-30 seconds and take a pause if you need to before changing to the next side.

This stretch can feel uncomfortable, but it stretches also the sole of your feet, which is a game changer. Townsend says this stretch improves blood flow, maintains foot arches, improves balance stability, and loosens up the fascia in your body.

The second stretch targets the back of the body. Grab something that you can hold in your hip crease as you come down into a deep squat. From there, press your hands on the floor and lift up your hips up. You don’t need to straighten up your leg to get the benefits. Do it for around 60 seconds between the squat at the hip-up position.

Lastly, in the unusual stretches for better flexibility list, we will target the inner thighs, lats, and triceps, which will greatly improve your shoulder mobility.

On your knees, lunge towards a side leg and drive the knee out and wide. Reach your arm up and over, bend it to cradle the back of your head and look up to the sky. Do 30 seconds on each side.

And that is all regarding these unusual stretches for better flexibility. Are you going to try them?

Read More: Important Morning Stretches to Fix Achy Shoulders, Tight Hips and Stiff Back

Why should you train mobility? “If we don’t regularly use the full range of motion of our joints, we quickly lose our ability to do so.” And who says that is Jeremy Ethier.

Jeremy Ethier is a kinesiologist and fitness trainer, and co-founder of Built With Science. His YouTube channel has over 4 million subscribers and he delivers clear information with sound background research.

So he came up with a short daily stretch to improve your mobility. It is only 5 minutes you need to spend every day to increase your overall joint health.

8 Stretching Exercises to Improve Mobility & Recovery you can do at Home

Short Daily Stretch to Improve Your Overall Mobility

Why only 5 minutes? Because there is a higher chance of you sticking with this routine every day if you don’t waste too much time on it.

This short daily stretch from Ethier will focus on three areas: hips, upper back, and ankles.

The cat-cow exercise is great to begin the day as we have been laying on the bed for several hours and this activates the lower and upper back. Do between 7-8 cycles, which should take around 60 seconds. You can also add a resistance band to this exercise.

The world’s greatest stretch hits all our targeted areas at once. It comprises of a plank, lunge, and a rotation on your spine.

The Asian squat opens up your hips and ankles. Ethier explains that is better to use a towel underneath your feet. After holding the position for 30 seconds and feeling your groin stretch, then move side to side to deepen the stretch on the ankles.

The half-kneeling thoracic rotations mobilise your upper back and open up your chest.

Read More: 5 Dynamic Stretching Exercises for Fitness and Strength Athletes

To strengthen some of the smaller and weaker muscles in the back, mainly the mid and lower traps, you will do the wall slides to finish this short daily stretch. “Strengthening these muscles will help you maintain these mobility improvements long term,” Ethier explains.

If you are unsure about how to perform some of the exercises mentioned above, check out Jeremy Ethier’s short daily stretch to improve your overall mobility next.

VIDEO – Short Daily Stretch to Improve Your Overall Mobility

Read More: How to Fix Forward Head Posture (Text Neck) with One Daily Corrective Routine

While it isn’t yet clear whether stretching improves performance, reduces injury risk in sport, or decreases delayed onset muscle soreness (DOMS) – with research pointing in both directions – there’s also not enough evidence to discourage the practice.

It might be hard to believe, but necessity to stretch in the running community is based more on habit and assumption than on scientific evidence.

Nevertheless, stretching can improve joint range of motion and help runners relax after a run.

Flexibility, which can be lost as muscles grow (muscle hypertrophy can reduce the range of motion of a joint) is achieved through regular stretching over a handful of weeks. Whether flexibility is desirable for runners who cover distances 5km or longer in terms of performance is still being debated, so the choice comes down to you.

If that’s what you desire, stretching can keep your joints flexible. So, what are the best stretches for runners?

Source: Alora Griffiths on Unsplash

Best stretches for runners

1. World’s Greatest Stretch
2. Hamstring Stretch with Band
3. Pigeon Pose
4. Calf Stretch
5. Couch Stretch
6. Downward Facing Dog
7. Lying Spinal Twist

Generally, if you want to include stretching in your running routine, it is recommended you don’t perform it immediately before running (these recommendations might vary for sprinters). Instead, you can perform them after your runs while your muscles are still warm and elastic or include a short stretching routine into your mornings or evenings a couple of times per week.

These are some of the best stretches for runners.

World’s Greatest Stetch

We’re not joking, this is the name of this stretch that targets everything, from your ankles and hamstrings to your hips, spine, shoulders and glutes.

Hamstrings Stretch with Band

As the name suggests, this stretch for runners targets the back of your upper leg. It can also open the hip flexors and relax the lower back.

Pigeon Pose

A classic yoga pose, Pidgeon Pose can also be really beneficial for runners with tight hips, as it can help them get a deep stretch in the rear leg hip flexor and the glutes. If you need to strengthen or protect your knees, try the elevated bench pigeon pose shown below.

Calf Stretch

This is a great stretch for your lower legs, especially relaxing if you run up and down the hills and get tight calves.

Couch Stretch

This is a very intense hip flexor and quadriceps stretch and loosens the muscles right above your knee especially well. Make sure to place some support under your back knee if you suffer from knee discomfort.

Downward Facing Dog

This yoga staple is excellent for elongating the spine and releasing tension in the ankles and calves. Make sure you keep your lower back straight and try to bring your ankles closer to the floor.

Alternatively, try the Elephant Walk for a more dynamic version.

Lying Spinal Twist

This is a great stretch for runners with tight back muscles and glutes. The lying spinal twist also lengthens and relaxes the spine.

Stretching and Running FAQs

Source: RODNAE Productions on Pexels

This program from Jeff at Athlean X will enable you to sort out any tightness in your hamstrings.

Fix Tight Hamstrings in 22 Days

“If you have tight hamstrings then you are going to want to pay attention. In this video, I’m going to give you a day by day stretching plan for loosening up tight hamstrings. It will take just minutes a day and help even the tightest of hamstring muscles.”

“The goal of the 22 day series is to do two things.”

“First, give you actionable exercises and stretches that anyone of any ability level can perform in order to produce noticeable changes. The second is based on the science of habit forming. It is said that anything that can be done for 21 days straight has a higher likelihood of becoming a habit. If you can get into a hamstring stretching routine then you will likely be able to stick to it long term.”

Source: hifitnessclub

“That said, there are three blocks of stretching and exercises being performed over the next 22 days.”

“Each block lasts seven days, with an initial test performed before you begin and a final test to see your improvements performed on day 22.”

“Each block consists of two dynamic hamstring stretches, ideally performed in the morning upon waking. One of these is going to focus on stretching with the knee held straight and the other with the knee bent but the hip flexed fully. The reason for these two different positions of the knee is that the hamstrings cross both the hip and the knee. You can get at different areas of the muscle better depending on the position you hold during your stretches. Both positions are key if you want to see your optimal hamstring stretch results.”

Fix Tight Hamstrings in 22 Days

“The other half of the block is ideally performed before going to bed. These are the static hamstring stretches. This is the type of stretch that is held for 45 seconds to a minute and done to create long term muscle tissue length. Once again, one will be performed with the knee straight and one with the knee bent for the reasons stated above.”

“The exact hamstring stretching routine for the 22 days looks like this:”

Block 1: Dynamic Stretches

– Leg Swings – 3 x the 8 each leg (forward / back) (side/side)

– Active Knee Extension – 3 x 6 each leg (hold each rep for 3 seconds)

Block 1: Static Stretches

– Standing Low Hamstring Stretch – 2-3 x 45 seconds each leg

– Knee to Chest Stretch – 2-3 x 45 seconds each leg

Block 2: Dynamic Stretches

– Downward Facing Dog – 3-5 x 8

– Wall Hinge – 3-4 x 8

Block 2: Static Stretches

– Wall Plant Stretch – 2-3 x 45 seconds each leg

– Band/Towel Stretch – 2-3 x 45 seconds each leg

Block 3: Dynamic Stretches

– Table Top Side to Side – 3-4 x 8 (left/right = 1)

– Bulgarian Hamstring Stretch – 3 x 8 each leg

Block 3: Static Stretches

– Doorway Stretch – 2-3 x 45 seconds each leg

– Standing High Hamstring – 2-3 x 45 seconds each leg

“Make sure you try and perform this routine consistently for the entire 22 days. Block one stretches will be done on days 1-7. Block two stretches will be done on days 8-14. Block three stretches will be done on days 15-21.”

“The key to increasing flexibility of the hamstrings and any other muscle for that matter, is consistency. If you don’t stick to a regular routine then you are likely to not see the results you are looking for. I understand that stretching can be a bit boring. It is not as active as something like working out with weights or running. That said, without the attention paid to increasing muscle tissue length you are likely not going to get the most out of all the other activities.”

Fix Tight Hamstrings in 22 Days

“Don’t undersell the importance of getting loose hamstrings. When the hamstring muscle is tight, you are likely to experience back pain and likely knee pain. It doesn’t take a long time to fix this problem if you do the right type of stretches. Hopefully, this video will show you the exact stretches to do for tight hamstrings so you can put this issue behind you once and for all.”

“Be sure to pay attention to the caveat regarding anterior pelvic tilt pointed out in the beginning of this video. That is an instance where the muscle may feel tight but not actually be short. It would benefit from actually stretching the hip flexors rather than the hamstrings. If this is your problem, be sure to check out that video linked at the end of this one.”

Video – Fix Tight Hamstrings in 22 Days

Learn More

Add these Standing Ab Exercises and Z Press into your training.

Try BOXROX Pro.

While many strength and functional fitness athletes aren’t the biggest fans of stretching, Filly has an important message for all:

“You know what sucks more than stretching? Getting hurt.”

Not from overreaching, but from having less than ideal body positions, he explains. Therefore, he has done all of us a favour by simplifying the stretching process.

6 Stretches to Reduce and Prevent Injury

“These six stretches have had the most profound impact on my ability to stay in the game, continue to give great effort in the gym, and not deal with nagging back, knee, shoulder, elbow – fill in the blank – type of pain,” Filly says.

“It turns out, you don’t need to do as much stretching as you think,” he says. “You just need to hit the right positions, doing it consistently, and then have a training approach that reinforces those positions with full range of motion strength work and proper strength balance.”

As he explains, he has managed to continue to train throughout the past three years without having to take time off as a result of injuries.

“At some point in every trainee’s life – in your life – you will cease to make progress on your lifetime PRs. The game at that point becomes much more about staying in it, rather that trying to win it,” Filly says.

These six stretches, performed weekly, cover the whole body and should help you stay in the game:

1. Couch stretch
2. Incline Pigeon Stretch
3. Toes Elevated Toe Touch
4. Passive Bar Hang
5. Ring Chest Bicep Opener
6. Can Opener

Couch Stretch

This is a very intense hip flexor and quadriceps stretch.

Incline Pigeon Stretch

The incline bench is really valuable for protecting the knee, especially if you can never get into a comfortable position during the floor pigeon pose. This stretch help you get a deep stretch in the rear leg hip flexor and the glutes.

Toes Elevated Toe Touch

Once you place your feet on an inclined surface, fold forward with your chin tucked to your chest, round your back and keep your legs completely straight. This is a brilliant stretch for the hamstrings and calves.

To give both sides an equal stretch, try the Elephant Walk.

Passive Bar Hang

The passive hang is performed with the upper back is relaxed, as opposed to the active hang. Try this stretch with different grips for a deep stretch in the back, shoulders, and lats.

If you can’t hold your bodyweight for over a minute, you can place a bench underneath to support some of your bodyweight.

Ring Chest Bicep Opener

This is a great chest and biceps opening stretch. Dumbbells and an incline bench can be an alternative if the rings don’t feel comfortable.

Can Opener

A great stretch for the upper back, the thoracic spine. You can extend your feet further out in front of you as you start to feel more comfortable in this position.

Marcus Filly recommendations

Pick two of these stretches to reduce and prevent injury and perform them every other day or three times a week, just make sure that you spend two to three minutes in the stretch per position.

Read more: Marcus Filly’s 7 Most Important Functional Bodybuilding Exercises

Morning stretches can help loosen up the body before you start your day, release tension, and increase blood flow.

Source: Photo by Marta Wave from Pexels

Stiffness and tension in your muscles can reduce your flexibility and range of motion. Stretching can help them stay flexible and healthy, as well as decrease muscle soreness, and can help prevent injury.

Jeff Cavaliere, pro athlete and physical therapists, breaks down his favourite four morning stretches to relieve discomfort at the start of every day.

4 important morning stretches

1. Hip Hinge
2. Squat with Forearm Stretch
3. Assisted Overhead Leaning Lunge
4. Standing Shoulder Stretch with Stick

Hip hinge

This dynamic stretch will help lengthen your tight hamstrings and reinforce good movement patterns for when you train.

Perform around 15 reps.

Squat with forearm stretch

Drop into a deep squat and place your forearms between your legs, with your palms flat on the floor, fingers facing backwards.

This static stretch will target your forearms, upper arms, hip flexors, and groin area. Try to keep your chest up and heels on the ground, which can help with calf tightness.

Stay in this position for around 20 seconds.

Assisted overhead leaning lunge

Grab a stick, plant it on the ground, and lunge so your front leg falls on the inside of the stick. Bring your back knee down and push your hips forward. Reach to the top of the stick with your hands and twist towards the side of your front leg.

This is a fantastic morning stretch for the hips, upper legs, and the sides of your upper body. If you have troubles with your knees use a small support under your back knee.

Do this on both side for around 30 seconds each.

Standing shoulder stretch with stick

This stretch with produce a fantastic posterior delt rotation and bring relief to your upper back.

Hold this stretch for around 30 secounds.

Read more: 7 Satisfying Hip Opening Exercises for Tight Hips

Watch Jeff Cavaliere demonstrate the 4 morning stretches

Read more: 5 Great Glute Stretches for All Runners

It is not uncommon to feel a certain stiffness around your hips, especially if you tend to spend a lot of time sitting down. While the hips are intended to be incredibly mobile, spending too much time in one position can make them feel tight.

Hip opening exercises are part of the solution. Read on to learn how to do them and why you should.

Why is hip mobility important?

The hips are a highly mobile joint which makes it possible for you to rotate from left to right, move forward, backward and from side to side.

Like the shoulder joint, the hips allow movement on all three planes of motion: the Sagittal Plane (forward and backward movements), the Frontal Plane (side-to-side movements), and the Transverse Plane (upward and downward movement).

Mobile hips will help you access your full range of motion, which is incredibly important when lifting weights for example. They will also allow for greater tension, which is essential during explosive exercises such as box jumps.

Healthy hips also play an important role in exercises that require power, such as kettlebell swings or deadlifts, and explosivity, such as sprinting.

Benefits of hip stretches

Mobile hips come with many benefits, both athletically and during day-to-day life.

• Flexible hips allow athletes to perform exercises with more power.
• Mobile hips can improve your efficiency in many sporting activities, from obvious ones such as squatting and deadlifting to more obscure ones such as diving or hurdles.
• Healthy hips allow for a more powerful hip extension, which is required in many activities.
• Prevent injuries in the knees and lower back. If you spend a lot of time sitting, your glutes are likely to be weaken and your hip flexors to tighten. As a result, you might begin to overcompensate with your knees and lower back to gain strength and power in other positions.

Best Hip Opening Exercises

The following exercise combined should take your hips through all their ranges of motion and get them flowing like honey.

You can either perform them before a workout as a warm-up, after your training session to simply relax, or during the day to add some mobility to your sedentary hours.

• Lunge
• Pigeon Pose
• Cossack Squat
• Open And Close the Gate
• Standing Figure 4 Stretch
• Cow Face
• Kneeling Side Bend

Lunge

Source: Patrick Malleret on Unsplash

The lunge is a classic hip opening exercise and is regarded as one of the best.

• Begin in a push-up or plank position, with your arms and legs extended, wrists right below the shoulders.
• Step your right foot forward, placing it just outside your right wrist.
• Stretch your hips forward, making sure your back leg remains straight.
• For a deeper stretch bring your elbows to the floor, placing them in line with your ankle.
• Hold the pose for around 10 seconds and return to the initial position, then swap sides.

Pigeon pose

This exercise to open your hips is common in yoga practice. It might feel a little uncomfortable as a beginner, but you should feel your mobility improving as you include it in your training routine.

• Begin on your hands and knees in a tabletop position.
• Bring your right knee to your right wrist and place your right ankle between your left wrist and your left hip. Advanced athletes will be able to keep their shin parallel to their wrists, but it’s perfectly okay if your mobility isn’t there yet.
• Straighten the left leg behind you, bringing both your knee and top of your foot to the floor.
• Make sure your hips and shoulders remain square. Generally, try to bring your left hip forward, and lower yourself to the ground.
• You should feel a deep stretch on your hips, hamstrings and even lower back.
• Stay in this position for around 10 seconds, then return to the initial position and repeat with the opposite leg.

Cossack Squat

You’ll require superb hip strength and mobility to perform this hip opening exercise, so it’s a great target to aim for if you’re struggling with it now.

“Most leg movements work in a forward/backward plane, but you can become more well rounded as an athlete when you move in all directions,” says Functional Bodybuilding founder Marcus Filly.

It is important to include the Cossack Squat in your routine because you don’t only want to stretch your hips, but also strengthen them.

• Stand up with feet wider than shoulder-width apart. Toes should be pointing forward, or slightly outwards, but not too much.
• Shift your weight onto one foot and start squatting until your hip is below the knee.
• One leg should bend, while the other remains straight.
• Chest should be kept upright and the hips down at all times.
• Push your body back to the initial position with the strength of your bent leg.

A good Cossack Squat workout for beginners would be 3 sets of 10-20 reps (5 to 10 on each leg).

Open and Close the Gate

This pose stretches your outer hip muscles as well as your glute muscles.

• Start on a sitting position with your legs in front of you.
• Bend your right leg and bring the right knee to the ground in front of you, your right ankle close to your hips.
• Then bend your left knee and gently place it over your right knee. Keep your ankles bent.
• Make sure both glutes are on the ground and sit up tall.
• You’ll feel a deep stretch here, but if you’d like to intensify this stretch then bend forward keeping your lower back straight.
• Hold for around 15 seconds and then return to the initial position. Swap sides.

Kneeling Side Bend

This hip opening exercise stretches your inner hips and is a great way to relax.

• Kneel on the floor with your back straight and core tight.
• Bringing your glutes up, extend your right leg to the side, keeping it in one line with your hips.
• Ensuring your right leg is straight, extend your left hand overhead and bend your torso towards the right.
• You can place your right hand over your right leg for support.
• Keep your hips facing forward and think about extending your left side, rather than contracting your right.
• Hold this pose for 20 seconds, then return to the initial position and swap sides.

Should I do hip opening exercises?

You might need to perform hip opening exercises if you:

• Feel sharp pains around your hips or pelvis
• Have cramping or sore muscles along the upper leg
• Experience pain along your glutes, lower back or core
• Feel your strength at the top of your legs has decreased
• Suffer of discomfort when moving your hips

Hip opening exercises might not be the only solution; sometimes, you might also need to strengthen your hip flexors and core and leg muscles alongside. Always consult a trained and qualified professional if you experience constant and serious pain and discomfort.

Hip Opening Exercises Conclusion

While hip opening exercises are a great way to relieve hip tightness and pain – and can sometimes even have a positive effect on lower back pain – it is important that you don’t stop at that.

Instead, you should include movement throughout your day, and take your hips though their full range of motion during your daily activities.

Prevention is better than having to treat tight hips.  

She uses them whenever she feels tight after workouts to release tension in her body and feel better

5 Post Workout Stretches

Trap stretch

Grab one arm and put it all the way behind your back, then push your head towards the opposite side.

Make sure to sink your shoulder down and back and gently pull your arm down and back. Keep your shoulders aligned with your hips.

Hold 1 minute per arm.

Forearm stretch

Source: Photo by RF._.studio on Pexels

This great post workout stretch for whenever you’ve worked on your forearms includes stretching one arm in front of you, bending your wrist so your palm faces forward and pulling your fingers towards you.

Make sure you press all your fingertips towards you with the same force and press your palm in the opposite direction. Your shoulder should be semi-relaxed down and back, not up close to your ears.

Hold each arm in this position for around 1 minute.

Rhomboid stretch

Pull one elbow across your body and hook your hands, bringing your second arm under and around the one you’re stretching.

You should feel this stretch in your upper back and forearms. Make sure you pull your stretching arm down for more tension relief.

Hold 1 minute per arm.

Tabletop stretch

This is a great post workout stretch for your elbows and chest. To do it go into a tabletop position by sitting down with your legs bent in front of you and your arms behind supporting the weight of your torso, then bring your hips up.

Your fingers should face away and you should squeeze your shoulder blades together. The goal is to get the hips as high as the knees, which themselves should form a 90-degree angle.

If you’re able hold this position for a full minute, otherwise accumulate about 50 seconds of active holding with little breaks.

Corpse pose

Kristi Eramo’s last favourite stretch is more of a mental one and involves simply laying down. She thinks of the day’s wins, what she needs to work on, and focuses on her breathing.

She uses this stretch to calm herself down and close off the routine.

Hold for as long as you want.

Watch CrossFit Games Athlete Kristi Eramo O’Connell Doing Her Favourite Stretches

Having strong and healthy glutes will not only benefit your daily life but can also improve your running; your buttocks are a key factor in sprints and hill training and can deliver speed and power.

If you get tight glutes after running these fantastic glute stretches might help, try them out!

5 great glute stretches for runners

Learn how to stretch your glute muscles with these great glute stretches. It is recommended you stretch after a run, as your muscles are still warm and flexible, but never overexert yourself to limit the risk of overstretching.

Stretching can help release tension created by muscle overexertion, which in turn can relieve discomfort in the targeted muscles and surrounding areas.  

Standing glute stretch

Source: Mathilde Langevin on Unsplash

The standing figure-four stretch is a fantastic stretch for the glute muscles and the back of your hamstrings.

This standing variation requires good flexibility and ankle stability.

How to do it

1. Stand straight with your feet on the same line and your crown tall.
2. Lift your right leg and bring your right ankle to the top of your left knee, pushing your knee outwards, to recreate a figure of 4 with your legs.
3. Bend your foot and slowly bend your left knee as you push your hips downward as you’d do during a squat.
4. Stop when you feel a good stretch in the right glute and relax. Hold the stretch here anywhere from 10 seconds to a minute.
5. Slowly stand up and bring your right leg back to the ground in a controlled manner. Return to the initial position and repeat with the other leg.

Pigeon pose stretch

The pigeon stretch is a classic yoga pose excellent for stretching all muscles from the lower back to the hamstring, with a big emphasis on the glutes.

How to do it

1. Start on all fours, with your hands and knees along the same line and a neutral spine.
2. Bring your right knee to your right wrist, with your right ankle close to your left wrist, and place your shin on the floor.
3. Stretch the left leg back, bringing your knee and the top of your left foot to touch the ground.
4. Bring your weight towards the top of your hips and extend your spine, then gently walk your hands forward and bring your torso with you.
5. Hold this position anywhere between 10 seconds and 2 minutes, then return to the initial position and switch legs.

Open lunge stretch

Source: Patrick Malleret on Unsplash

The lizard pose is excellent for stretching the back of your glute muscles and opening the hips.

How to do it

1. Start on all fours, with your hands and knees along the same line – hands over your shoulders and knees over your hips – and a neutral spine.
2. Bring your right foot to the outside of your right hand, then extend your left leg backwards, bringing your knee, shin and the top of the foot to the floor.
3. Push your right knee outward and, with the back stretched, lower your forearms to the ground.
4. Hold for 30 seconds to two minutes, then return to the initial position and repeat with the other leg.

Lying glute stretch

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The knee to chest stretch unstiffens the back of the hamstrings and the glutes. It is very easy to make this stretch more or less intense depending on how tight your pull your leg towards you.

How to do it

1. Lie flat on your back with your legs extended and your arms by your sides.
2. Bend your right leg and bring your right knee towards your chest.
3.  Warp your arms around the top of your shin and gently pull your leg closer to your body, keeping your back flat on the ground.
4. Hold for anywhere between 30 seconds and two minutes, release and return to the initial position, then repeat the glute stretch on the other side.  

Seated twist stretch

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The seated twist does not only relax the glute muscles but is also a lovely lower back stretch.

How to do it

1. Sit on the floor with both legs extended in front of you, your hands by your sides, and your spine tall.
2. Bring the right leg towards you and place your right foot over your left leg, next to your left knee.
3. Bring your right hand behind you and use your left arm to hug your right leg and push it out, twisting your upper body to the right. You should feel a deep stretch across your back and right glute.
4. Hold the stretch for 20 to 40 seconds and release. You can turn to the opposite side to relax the back.
5. Return to the initial position and repeat on the other side.

These are the five best stretches for glute muscles XX

Read more: 7 Exercises to Develop Powerful Glutes

The glute muscles

There are three major muscles in your glutes:

• Gluteus maximus
• Gluteus medius
• Gluteus minimus

They make up the largest muscle group in your body and help you walk, run, jump, and climb up stairs.

Read more: How to Train Your Glutes with Dumbbells

Why stretch your glutes after running?

New research published in the journal Medicine & Science in Sports & Exercise found that strong glutes deliver a superior sprint performance. The takeaway? You should take good care of your glutes for a stronger performance.

Stretching after running can prevent stiffness and boost flexibility. If your muscles already feel tight, stretching can release tension and relieve mild pain.

While glute stretches can treat muscle stiffness, glute exercises to strengthen these muscles can be a preventive measure against pain, stiffness and discomfort. We have compiled an in-depth guide to bigger and stronger glutes, including exercises and workouts for you to try.

How does knee pain occur?

Knee pain can have many causes. It can originate from the knee joint itself, the surrounding tendons, mucous sacs, or muscles. The ache often occurs when walking, or in some conditions, even at rest. Discomfort at rest is a more severe symptom and almost always requires an examination by a doctor.

Difficult bending of the knee, stiffness, and sometimes swelling of the joint all accompany the pain. In degenerative diseases, cracking occurs during joint movement, which in advanced conditions can be audible. In some cases, the knee is warm, sometimes red. If left untreated, it can cause permanent damage to the articular cartilage. This can have a negative impact not only on the knee but also on the whole body.

Knee pain knows no age

We must note that knee pain should not be associated with ageing. An increasing number of young people complain of joint pain, especially in the knees. Knee discomfort affects both professional athletes and people who exercise a few times a month, limiting mobility and causing a slew of issues.

Source: Kajetan Sumila on Unsplash

The knees suffer significant pressure from the whole body, whether we walk, run, or lift. They manage to absorb three times the body weight at every step. That is why the cartilage in the knee wears out – it loses the elasticity of the tissue. This process is especially active after the age of 30.

Ways to relieve knee pain

• Short-term rest: Short-term rest reduces the pain, especially after an injury or other sudden strain. Although it is often easier for patients to keep their legs in a semi-bent position, you should usually avoid this as it can lead to flexion contracture.
• Knee cooling: In acute knee pain, primarily after trauma, knee cooling has a pronounced effect on pain. Whenever there is a slight swelling of the knee, cooling the knee will have a positive impact. It is necessary to avoid prolonged direct application of ice to the affected knee because it can cause burns.
• Wearing stabilizers: Knee stabilizers made of elastic material relieve pain when walking.
• Topical application of non-steroidal anti-inflammatory drugs: Gels containing diclofenac, etofenamate, and other drugs can be applied to the knee. You can use them two to three times a day in a thin layer.
• Non-steroidal anti-inflammatory drugs: General advice is to use ibuprofen 400 mg three times a day for acute knee pain. You can continue with this for a maximum of three days, and if the problems persist, you should contact a doctor.

Before taking any medication, make sure you have consulted with your physician. However, an effective method is being consistent with exercises to help relieve knee pain. Sore knees and worn cartilage are not unsolvable problems. You will be on the right path if you build the muscles and strengthen the parts that support the knees.

To help you along, we bring you a few exercise suggestions to relieve knee pain.

Best exercises to help relieve knee pain

To adequately relieve knee pain, you will need to make a healthy habit out of your workout routine. Here are 5 exercises to incorporate:

#1 Single straight leg stretch

Find a corner where you can lie on a mat, stretch your left leg straight. Put a stretching strap on your right foot, lift your right leg, and slowly pull your foot down. Repeat the exercise 10-15 times, pay attention to breathing, and then change the leg. If your spine is not the most stable, you will feel other muscles tighten as well.

#2 Elevated Calf Raise

Stretching the feet and the Achilles tendon is also very useful. Physiotherapists advise that, to strengthen your ankles, tendons, and feet, stand on the front of the foot on a step or curb and slowly lower your heels until you feel a slight tightening. The spine should be straight and the arms on the support. Perform this exercise in three sets of 15-20 repetitions.

#3 Heel to Glute Stretch

Lie on a mat on your stomach, attach the stretching strap to your right foot, and pull your heel toward your glutes with both hands. You will feel a stretch in the hip flexor and quadriceps. Stay in that position for 30 seconds, then repeat with the other leg.

#4 Foam Roll

If you feel pain along the outside of the thigh that goes down to the knee, using a foam roller can be a great way to combat it. Lie on your right side and place the roller under your right hip. Swipe your left leg over your right and hold your hands on the ground. Move your body until the roller is just above your right knee, then return. Do a few rotations, and then repeat with the other leg.

#5 Lying Pririformins Stretch

Stretching the muscles that rotate the hips can have a positive effect on the knees. The best way to do this is to lie on your back with your feet on the floor, move your right ankle over your left knee and grab your left thigh with your hands. Slowly and gently pull your left knee toward your chest, hold for a few seconds, then release. After a few repetitions, do the same with the other leg.

Final thoughts

Take your time with warming up and stretching because, as you know, prevention is vital. Many stretching exercises aid in recovery and better your body’s mobility. We hope that this article on exercises to help relieve knee pain shows itself useful in your battle for knee health. Good luck.

All content within this article is provided for general information only and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional.

In order to get the most benefit, we want the body to recover fully from one workout before we train again.

The quicker we recover, the more we can get out of our training and the more progress we make.

There are processes that occur during training which lead to a reduction in function of the muscles. We can promote certain mechanisms through recovery techniques which allow us to get back to a fresh, ready to train state. I will discuss some of these mechanisms and what techniques have been shown to successfully promote them. In doing so it will allow you to construct your own recovery strategy to suit your needs. Every athlete is different in terms of what works so it is important to understand why to do things. This allows you to make an effective strategy to allow you as an individual to get the most from your training.

Step 1: Take care of your nutrition

1.1 Protein is essential for the repair of cells that have been damaged during intense training. The repair of these cells makes our muscles bigger and stronger. Most of us could benefit from increasing our intake of lean protein. Serious athletes should consult a qualified dietician to ensure they consume adequate protein within their diet.

1.2 carbohydrate: When we train at high intensity we rapidly deplete glycogen stored in the muscle. This is the fuel we need to perform. Consume quality carbohydrate as soon as possible after training. During the post workout period we make better use of carbohydrate as our muscles want to replace glycogen. Glucose is absorbed easier during this period, preventing it being stored as fat. The amount needed depends largely on duration and intensity of the training.

1.3 Vitamins and minerals: They are essential for the proper functioning of our cells and muscles. It is vital that we eat a balanced healthy diet with healthy fats and supplement with a good multivitamin. This ensures that the greater needs of repairing cells are met, allowing them to restore themselves fully.

1.4 Hydration is extremely important. When we sweat we lose water. Water is the main constituent of blood; when hydration is poor we have a reduced blood volume. Blood volume is a key factor in determining aerobic capacity and performance. Maintaining good hydration ensures our cardiovascular system is functioning at maximum capacity. As our body is made mostly of water, good hydration will also contribute to the repair and growth of cells. Monitor urine to ensure a light lemonade colour is maintained.

Step 2: Metabolite Clearance

When we exercise we produce metabolic by-products. Lactate is the most common. When by-products accumulate they significantly impact the contractile function on the muscle tissue, dramatically decreasing performance. When we stop exercising these metabolites can sometimes remain in the muscle. It is important that we try and flush them out fully. There are many methods that can be used effectively.

2.1 Active recovery: Light intensity exercise helps us to promote blood flow and clear metabolites through several mechanisms. Gentle warm down exercise after a session can be very beneficial in achieving this.

2.2 Contrast showers/Ice baths: Our blood vessels constrict in the cold and dilate in the heat. Alternating between hot and cold acts as a pump flushing blood through the muscles, promoting clearance. Ice baths have the added benefit of hydrostatic pressure. External pressure of water added to the cold, forces blood and metabolites out of the extremities.

2.3 Compression Garments: Compression garments add external pressure. Blood can easily pool in the extremities, especially in the lower limbs due to gravity. The extra compression helps squeeze the blood out of the muscles and back to the lungs and heart. This allows fresh oxygenated blood to replace it.

Step 3: Tissue Quality

During strenuous exercise we create chemical shifts in the muscle cells. These shifts are normal but can interrupt contractile function. When muscle fibres contract, sometimes they do not relax fully and we get cramping. Cramp may not always occur but over time the muscle tissue loses quality. This can eventually cause tightness and pain. In order to prevent this we must use stretching and myofascial release techniques to break up the fibres and trigger points that form. We must also perform mobility exercises to maintain good movement in our joints and prevent muscles from becoming tight and restrictive. There are several options to use.

3.1 Foam rolling: Probably the most popular. This is a cheap and accessible way to smash out any knots in the muscle and maintain good tissue quality. It should be performed on a regular basis.

3.2 Massage: A good massage can often be more effective at hitting awkward spots. While expensive, a good physiotherapist or massage therapist can make a big difference.

3.3 Stretching and Mobility exercises: These should be performed on a daily basis. When we hold certain positions for long periods of time our muscles become tight and can become an injury risk. By constantly maintaining good tissue length and joint mobility we ensure good functional movement.

Step 4: Take a proper rest

Rest is essential and often overlooked. When we rest our body is allowed to divert resources and attention to restoration. This is when the real progress is made. During rest our body makes the appropriate adaptations to the effects of training. Without it we will never truly recover physically or mentally. Good quality rest is by far the most important but the one we often neglect. Athletes should consider the following.

4.1 Adequate sleep: “Train like a lion, sleep like a baby.” The right amount of sleep varies from one individual to the next. Athletes should maintain a record of sleep. They should manage whatever factors they need to ensure they get adequate sleep.

4.2 Power Naps: A 45 min nap post training has been shown to increase alertness and motivation. It gives just enough down time for the body to prepare for the next training session.

4.3 Meditation and Chillout time: Having time to clear the mind and simply relax can be a great benefit. Our sensory inputs are reduced and it allows the recovery process to kick in.

Summary

Understanding what you are trying to achieve with recovery can help it to be much more effective. There are many methods available but not always practical given busy schedules and lifestyle. By understanding what you need to achieve you can be more effective. By employing an effective strategy, you can maximize the training effect and perform consistently at your best. The techniques described above are tried and tested. They will give you the best return in terms of the time you put into them. Athletes understand that time is extremely valuable to their success.

Be honest. How often do you actually end up doing it?

You don’t need to feel guilty about missing your mobilisation workout. Chances are you don’t have fancy mobility bands and lacrosse balls at your disposal. When you think about what stretches you can do for your shoulders without any equipment, you draw a blank. Maybe you can muster up one or two basic stretches.

But will it be as effective as the bands and balls?

“Maybe I’ll just wait until I get to the gym tomorrow…”

I know this vicious cycle all too well.

I’m going to show you exactly how to hit your shoulder mobility from all angles in about 7-10 minutes all while you continue to watch Netflix. You can do all these while watching your favorite show.

1. Childish Lat Stretch

Nothing feels worse than a tight front rack position. And usually it’s not your wrists that are limiting you, it’s your lats. You can’t fully express your strength in the following movements if you can’t get into a comfortable position in the first place:

• Front Squat
• Clean variations
• Thrusters
• Any overhead movements

I don’t know about you, but finding stretches that mobilize your lats without any equipment are pretty tough to find. I haven’t found anything that hits the spot like the Childish Lat Stretch.

2. Mobilise Your Shoulders: Rabbit’s Pose

Have you ever noticed how tight your upper back feels when you’ve been sitting in the car for a few hours? Or after a long flight? Or when you fall asleep on the couch while binge watching Netflix?

After I came off the plane from a 20-hour flight from Pennsylvania to Sydney, Australia — my entire upper back felt like it was about to explode. Every single thing we do in the gym, for the most part, requires us to keep our shoulders back and down.

To offset this position and restore scapular mobility, take some time to explore the Rabbit’s Pose.

Read More: Scapular Health: 4 Banded Mobility Exercises to Bulletproof Your Shoulders

If you do this correctly, it feels like a breath of fresh air. Literally… you’ll notice that you can breathe deeper.

3. Chicken Wing

Does the bar ever float away from your body in the third pull of the Snatch or Clean? How about your shoulders dumping forward in the Overhead Squat?

If you’re missing internal rotation, no technical cue is going to fix this for you. There’s a ton of mobilisations that address external rotation of the shoulders. But very rarely do you stumble upon the same variety that addresses internal rotation, let alone with no equipment.

The Chicken Wing is by far my favorite stretch for the shoulders at the moment.

Without This Piece, You Might As Well Forget It All

Let’s identify the root of what makes ANY mobilization work — no matter how basic or boring it seems.

You have to breathe if you want to release tension.

Breathing deeply signals a parasympathetic response, which is crucial for allowing your muscles to relax. This is what elicits that “feel good” factor.

And that’s why we measure the duration of the above stretches with “30 breaths” instead of saying “2 minutes.”

You know when you hit a stretch for a few minutes, yet you walk away feeling like you could’ve hung out there all day? That unsatisfied feeling where you’re not fully stretched out is like walking out of the gym thinking “Man I could’ve pushed just a little bit harder today.”

Source: Thuri Helgadottir

I invite you to call my bluff by testing this out on your own with the Childish Lat Stretch.

We’ll use this as an example since you work each side separately.

• On your right side (or whichever side you want to start with), just hang out at your end range for 1-2 minutes.
• Don’t worry about breathing or anything like that.
• Now on your other side, let’s spend 15-30 breaths at end range.
• Fully inhale as if you’re trying to inflate the entire side of your body like a balloon.
• Exhale by simply releasing any tension allowing yourself to fully relax.

If you don’t feel a significant difference, comment below and let me know.

The Secret To Making This Work

So that’s it right?

10 minutes of magic and you’re set for life? Wrong.

The key to improving flexibility in any area is consistency. All I tried to do today is give you a convenient way to fit this into your schedule. It’s up to you now to actually do these stretches.

10 minutes to improving your flexibility sounds a little gimmicky. But what if you multiplied that by 7 days? Or 30 days? That’s 70-300 minutes dedicated solely to improving your flexibility! All while enjoying Netflix.

Keep in mind that flexibility is only one side of the coin.

If you’re someone who has spent months endlessly stretching without seeing any long term improvement, chances are you need more stability work.

I’m on a mission to help people people continually improve their shoulders. After all, we beat them up on a daily basis.

Read More: Excellent Exercises to Build Overhead Stability for CrossFit Athletes

Unlike static stretching, which requires you to hold you body at the end position of a stretch, dynamic stretching is, as the name described it, a movement-based type of stretching.

A dynamic stretching exercise that is relevant to the activity you’re about to do activates the neuromuscular pathways required for your activity – which simply means it gets your body ready to perform at its best in the sport you’re about to do.

Dynamic stretching is good for:

• Increasing your body’s core temperature
• Preparing you to handle the intensity of the workout
• Improving mobility
• Enhancing flexibility
• Helping you stay injury free (through the above two benefits)

Dynamic stretching exercises move you through the entire range of motion of an exercise or position and push you a little bit, instead of holding you at the extreme end of a position or stretch.

Stretching should compliment your sport, so if flexibility is something you need in your upcoming activity – think ankle mobility for an overhead lift or shoulder mobility for a muscle up or handstand push-up – then stretching before your workout can set you up for success.

“Generally, you want to stretch in a warm-up to establish safe, effective range of motion for the ensuing activity,” reads the CrossFit Level 1 Training Guide.

This is because a limited range of motion can cause bad technique and ultimately lead to injuries. Think about the movement requirements for your sport and use stretching to prepare for them.

In CrossFit for example, possessing a full range of motion in your joins is essential because athletes are required to keep control of internal and external loads – by performing weightlifting and gymnastics exercises – and do so with the right technique to prevent injuries.

Source: Puori

Benefits of dynamic stretching exercises

Without good mobility it becomes impossible to perform certain movements correctly. In turn, this leads to the inability to perform exercises efficiently, expending more energy than necessary, and exposing yourself to bad positions that could lead to injury.

A thruster, for example, is extremely difficult if you can’t squat properly, rack properly and struggle with overhead mobility.

Dynamic stretching exercises are beneficial to perform before CrossFit workouts because they:

• Activate the neuromuscular pathways required to perform movements
• Increase your range of movement gradually
• Increase blood and oxygen flow to your muscles, tendons and ligaments before they are taxed by your workout

Pre-activity dynamic movements are a great way to get ready for exercise and, in some instances, can be more appropriate than static stretches. A 2006 study found that a dynamic warmup improved power and agility performance over a static warmup [1], while a 2011 study concluded that “Athletes in sports requiring lower-extremity power should use DS [dynamic stretching] techniques in warm-up to enhance flexibility while improving performance.” [2]

In short: dynamic stretching exercises progressively get your muscles and joints used to the ranges of motion and movement patterns you’ll encounter during your workout, helping you prepare for it and perform better.

For this very reason, your dynamic warm-up should be specific to the activity you’re about to perform. Have a look at the following dynamic stretching exercises and include them in your training where appropriate.

5 Dynamic Stretching Exercises for CrossFit and Strength Sports

Dynamic stretching exercises are usually conformed of bodyweight movements incorporating a certain degree of flexibility, strength and range of motion (the amount of movement around a specific joint or body part).

Include these in your warm-up routine.

1. Lunge walk and leg swing

These are great movements to open your hips and activate your hamstrings.

The lunge walk and leg swing can be helpful to perform before workouts that include:

• Board Jumps
• Squats
• Walking Lunges
• Box Jumps

How to do it: To perform this exercise start standing straight with your feet hip width apart. Kick your right foot forward and backward like a pendulum. Make sure you don’t arch your back too much and only go as high as feels comfortable – the warmer your muscles are the higher you’ll be able to go.

Once you’ve performed about three swings, use the forward momentum to do a big step, finishing in a lunge. Bring your feet back together and repeat the process with your left leg.

–

]]> https://www.boxrox.com/8-stretching-exercises-to-improve-mobility-recovery-you-can-do-at-home/ Sat, 11 Apr 2020 02:05:58 +0000 https://www.boxrox.com/?p=101113 CrossFit Stretching Exercises – Warming up and stretching are two different things, but stretching exercises can help to prepare you for a WOD and improve your recovery.

A proper warm-up will help any athlete have a better session with the weights and equipment and greatly reduce the risk of an injury.

Increase your performance by perfecting your warm up

Stretching exercises after an energetic session will help to improve overall flexibility, lessen muscle soreness and enhance recovery.

4 steps to efficient recovery after Crossfit training

Stretching allows your body to more easily move through the full range of motion when it comes to hitting weights, in effect creating long, full muscles instead of stunted ones.

Source: Pete Williamson Photography

There is a reason as to why we are trained to stretch before and after exercise. Not only does stretching warm the body, but it does wonders for recovery and may just prevent the dreaded Delayed Onset Muscle Syndrome. Exercising creates toxins in the body as muscles are exerted. By stretching the muscles after exercise, these toxins move into the bloodstream and out of the muscles, where they can be broken down and eradicated. So in effect, stretching after a tough WOD means that when you’re tying your shoes or trying to sit on the toilet the next morning, you won’t be left feeling like a mummy just released from its sarcophagus.

These 5 tips can be done easily before and especially after every WOD.

• They combine nearly everything you need for a successful training session.
• It is also a good idea to add movements that are applicable to the exercises that you will be performing in your WODs into your warm up.
• Dynamic stretching will help to prepare for the workout ahead
• Static stretching is more advisable for the end, to aid with recovery and improve flexibility

CrossFit Stretching Exercises – HAMSTRINGS

The Hamstrings are an important part of your posterior chain. Cleans, snatches, deadlifts are the heavy lifts you need them for. Sometimes you can even feel them whilst performing butterfly or kipping pull ups, or even toes to bar when you power your hips and legs forwards.

Position like shown. Change the difficulty with your hips. Leaning forward will put more pressure on the hamstrings.

Source: berlin-orthopaede

Source: hifitnessclub

]]> https://www.boxrox.com/stop-sitting-start-stretching-5-tips-to-improve-flexibility/ Thu, 26 Mar 2020 18:05:45 +0000 https://www.boxrox.com/?p=100724 When you stay in positions for extended periods, you’re body notices. Over your lifetime it will hone in on the most efficient way of keeping you in your common positions, using the least amount of energy while providing the maximum amount of strength. Quite simply, if you spend a lot of time moving: your body will get very good at moving, if you spend a lot of time sitting down: you will get very good at sitting down.

On a cellular level, your muscle fibres are made of rod-like structures called Myofibrils, which in turn are made of strands called Sarcomeres. When a muscle contracts, Sarcomeres overlap each other, creating a pull. When a muscle relaxes, they spread out to a looser interweaved pattern. The muscle is at its strongest when it’s not fully contracted, giving it potential to move when needed, and so strives for this state; where the Sarcomeres are in their looser arrangement.

As you contract a muscle, say for example your hamstring as you sit with legs at 90 degrees, the muscle will shorten due to the Sarcomeres overlapping to pull the required limbs, and when you get up, it will lengthen again as it relaxes. Imagine a sock returning to its original size after you stretch it.

However the problem arises when you begin to stay in that position for an extended period of time.

Imagine holding said sock stretched all day – it’s probably not going to relax back into its original position anymore, or at least not as immediately as it did before. It’s the same with your muscles. Your body notices the lack of movement in the muscle and over time begins to restructure the Sarcomeres to form the looser, interweaved formation while still in this contracted position. Therefore your hamstrings relaxed position is now much ‘shorter’ than it once was. Add 10 years of consistent sitting down and hello inextensible hamstrings!

People aren’t born with the inability to touch their toes, or squat with a straight back or lift their arms straight above their head, but instead it has come about because of our modern lifestyles. Sitting down (if you can’t tell, I’m not a fan of sitting down) is a major cause of poor mobility. Normal chairs found in schools, offices, etc. will facilitate and even encourage slouching, constantly contract the hamstrings, take all function out of the core, stiffen up ankles, knees, hips and for most cause low back pain. Yay for chairs! And don’t get me started on Sofas, the positions we lie in – especially for those who have a favourite spot – become more and more comfortable to us over time, this is because your body is actually growing into it.

The good thing is, that this can also work the other way. Spend a lot of time moving, stretching and building new muscle, your body will react positively. The key point here is “spend a lot of time” moving. With your body’s flexibility, and the same with any sport or exercise, it’s a case of frequency vs. intensity. What you do in one hour of training won’t override what you do for the other 23. When somebody asks me about becoming more flexible, how long did it take me to be able to do a certain yoga move, or can I help them to touch their toes, I have to be honest and tell them to buckle down and prepare themselves for about a year of daily work.

With that in mind, here are a few tips and tricks to help you along with your flexibility journey:

1. A stretch should never be painful

It should be uncomfortable, you should be pushing yourself, but you should always be in a place where you can hold it – not shaking, straining and holding your breath, desperately counting to 10. Your body will not respond to a position that it is tensed in – your Central Nervous System will kick in and decide this isn’t a place it likes to be and can even hinder your future flexibility pursuits. Take a leaf out of Yogas book and just breeeeaathe.

2. Hold a stretch for a long time, or don’t

There is a lot of research out there telling us how long to hold stretches for, some say 10 seconds, some say no benefit will occur under 30 seconds, some even say 2 minutes minimum – so who’s right? Hamstrings for example, I’d recommend around a 1 minute per leg lying stretch, and try that at least once per day. But what is more beneficial is stretching often, regardless of the time spent. By this I don’t mean at every opportunity drop and do a spinal twist, I simply mean try to incorporate stretching into your daily life: try picking things up by bending down with your legs straight (very light objects only, e.g. your shoes or a dropped pen), or getting your washing out of the washing machine in a squat. Every time you’re sat in a chair (grr) spend a few minutes doing a Thoracic Extension, where possible, ditch the chair completely. Notice any opportunity to give your body a little bit of variation.

3. Stretching isn’t an occasion

As mentioned previously, stretching and mobility shouldn’t be things that are done for 5 minutes after a workout, something that you have to force yourself to do. Instead, grab a lacrosse ball while you’re relaxing of an evening and roll out that tight shoulder, sit with your legs crossed the other way for a while today. Little and often will show you the most benefits.

4. Always push yourself

Just like when lifting, you should be constantly making progress with mobility too. Give yourself goals, take photographs, write down where you could get to in certain positions and notice how that changes over time. Give yourself little tests – Overhead Squat or Front Rack position are great ways of tracking mobility progress.

5. Don’t forget about the little guys

Never forget about the Ankles, Rotator Cuffs, Wrists and Neck! These poor areas of the body get such a beating over our lives and they are often forgotten about during mobility work, until one is injured of course. Warm them up properly and keep them mobile.

It’s never too late to regain mobility and flexibility, even post-injury or post-surgery. Your body is constantly growing, changing and adapting – try to help it grow the right way.

]]> https://www.boxrox.com/how-to-stretch-your-hamstrings-properly/ Tue, 11 Aug 2015 18:28:00 +0000 https://www.boxrox.com/?p=33927 However, stretching your muscles – and stretching them correctly – should be an important part of your training. In fact you can hold yourself back and even get injured from a lack of flexibility – especially your hamstrings.

Hamstrings are the crux of many basic movements such as Squats and Deadlifts. They are essential to eliminating the dreaded butt wink, and also one of the first places to have a look at if you struggle with knee, hip or low back pain. As a large two-joint muscle (hamstrings attach to both the hip and the knee) they have a lot of influence in how you move. If they’re not functioning correctly due to inflexibility, the slack will be picked up by your quads and pelvis, which ultimately leads to lower scores or even injury. You have to stretch them on regular basis.

The key here is how to stretch the hamstrings properly.

Rather that straining your lower back in an awkward forward fold, you focus should be on the hips. Specifically, two small bones at the base of your pelvis where your hamstrings attach, called Ischial Tuberosities or the “sit bones”. They got this nickname for being the two bones you sit on – you can find them by placing your hands on your bum when sitting, the two boney lumps are your Ischial Tuberosities.

Basic standing hamstring stretch

As you bend over and if your hamstrings are tight, they will pull on your sit bones, causing your pelvis to tuck under your body. This in turn will put pressure on your sacrum and lumbar spine and give you a poor hamstring stretch. The same will happen when seated; if your legs are straight out in front and your hamstrings are very tight, they will pull the sit bones and the pelvis will turn into a tucked position. This needs to be corrected in order to stretch properly. You can eliminate it by simply tilting your hips.

• Start standing, place your hands on your bum and look for your Ischial Tuberosities in your cheeks.
• Start to bend forwards and notice what happens – do they tuck under?
• Force your hips up, aiming to keep your Ischials pointing directly behind you as you fold.

You should feel an increased stretch down your hamstrings, relieving pressure off your low back. Another good test is to use a PVC pipe on your back, one hand on the PVC at your neck, the other at the top of your lumbar spine.

• Bend forwards while keeping the back of both hands in contact with your spine at all times, tilting your hips up and keeping your back flat as you fold.

Try to maintain this position throughout any hamstring stretch, even if it means you can’t get down as far – you will get a better stretch and in the long term much more flexible hamstrings. Think: lead with the chest, not with the nose.

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If you’re struggling with hamstring flexibility, implement this pelvic tilt with these stretching exercises as often as you can, especially after exercise:

Lying PNF Hamstring Stretching

PNF (Proprioceptive Neuromuscular Facilitation) stretching is a very effective method. It works on the stretch reflex by contracting and relaxing muscles throughout the stretch to increase range of motion. Lay down so it will help to eliminate the pelvic tilt without much effort required.

• Start by lying on your back and loop a towel, resistance band, rope, your hands etc. around one leg, extend it as straight as possible, as close to 90 degrees as you can before your hips begin to tuck.
• Push your leg away from the band at around 25% effort, as if trying to lower it back down, engaging your hamstrings and some quad strength for around 5-10 seconds.
• Relax your leg quickly.
• Using this relaxation as a stretching aid, stretch the straight leg up further towards your body as you relax using your leg muscles and assistance from the band.
• Hold for 10 seconds in this new stretch position and repeat the cycle. Aim for around 5-6 cycles. Repeat on the other leg.

Wall Hamstring Stretch

This stretch focuses on keeping the back straight and the pelvis in the correct position.

• Grab a chair or stand in front of a wall. Place your hands on the back of the chair or on the wall and walk back until your arms are extended with your elbows by your ears and back is flat.
• Bring your attention to your hips, notice have they begun to tuck under? If so, walk back closer to the wall until you can get your sit bones pointing straight back. Imagine exaggerating the
• Lumbar Spine curve and only go down as far as you can maintain a correct pelvis position.
• Hold for around 20-30 seconds, release, then repeat 3 times

Downward Dog

Downward Dog is a beneficial yoga stretch which engages the whole body, as long as you’re hitting the correct position. In Downward dog, try to imagine yourself as an upside down letter V.

• Begin in a child’s pose position: kneeling on your shines, chest on your knees and arms spread out as far forwards as you can (also a lovely back stretch).
• Tuck your toes and push through your feet and hands as you lift your hips up, keeping your knees into your chest. Really think about tilting your pelvis up towards the sky, don’t let it tuck under as you lift up.
• Lift your hips up higher, engaging your shoulders and elbows and begin to straighten your legs. The ultimate aim is to have the heels on the floor with straight legs and a perfect lumbar spine curve.

If you cannot straighten your legs, or get your heels anywhere near the floor, don’t worry about it, you’ll get there with practice. For the time being, leave the heels slightly raised and the knees slightly bent, the focus should be on tilting the pelvis high.

Make sure to have done some form of warming up before carrying out these stretches, imagine stretching a ball of cold blu tack, it isn’t very elastic straight out of the packet until it has been in contact with heat. If you aren’t doing a WOD or other training, try doing a couple of minutes of jogging, star jumps, or lunges to get the body ready to stretch.

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