Stretch the right way and train the right way with ATHLEAN-X
Stretching routines can be quite confusing to those working out. Simply because there are not only a lot of stretching options but ways to stretch that make it all that much more confusing. In this vide, I show you a stretching routine that can be done both to increase flexibility and to act as a warmup before working out.
The big difference between the two however is how you perform the stretching exercises that I show you. As a dynamic stretching warmup routine you are going to want to move through the stretches without holding any one of them. The idea is to take the muscle through it’s full range of available motion while working on the eccentric control and lengthening of that muscle. This will serve to prep the muscle for the movements and reactions it will have to encounter during activities to follow.
For more of a lengthening response, the stretch routine shown here can be tweaked to be more of a static stretching routine. This is perfect for after workouts. So instead of thinking of this as a stretching for workouts type activity it would be most beneficial if thought of as a stretching to get ready for the next workout!
These static stretches are meant to be held for approximately 45-60 seconds in order to slowly sink into the increasingly available range of motion.
Bottom line, it’s not only important to learn how to stretch properly but also how to stretch at the right time. Doing one without the other can completely compromise the overall benefits.
Start with this series of stretching exercises and see how one lower body stretching routine can be used for two different purposes and start seeing how training like an athlete can take your entire body to all new levels of development.
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30 comments
Kept thinking my support was gonna snap or cable whip lash me but turned out fine. Legs feel less tense now after squats and dead lift. Only variation was I kept my pelvis posteriorly tilted for hamstrings since I'm slightly APT. Think Jeff would reccomend that for people in my situation.
Thank you Jeff! I have a life time of static stretching, warm up, and then hard exercise. But, better to learn late than never! Can't wait to see the difference in performance once I make the changes in 'when' I do stretching. Thanks again!
Jeff, I was a very lazy person and I hated sports. Because of you, I am working out everyday and eating healthier and sleeping better. I feel stronger everyday. Thank you for changing my life. Allah bless you.
who are the fools that gave this a thumbs down, wtf
It would be great to get a daily (nightly) full body stretch routine. Or maybe something attached to the ATHLEAN-X program that mixes it up, like the 6-pack promise shuffle feature.
I am one of those guys doing it wrong until I saw this video. Today, for the first time I did deadlift and did no feel pain in my low back. What I did different? I did not do static stretching before my work out. Thanks Jeff.
Awesome video. Can you do one for the upper body as well?
I bet jeff is going to be ripped at the age of 80 as well.
Hello Jeff you gave us a dynamik stretching routine..! Now Web would like to see a full body statik stretching routine!! Would be a Good video choice!
How am i suppose to do something like that right before going to sleep? 😀
Damn, 2019 Jeff looks way better than 2013 Jeff, I hope to look half as shredded by the end of 2019, and keep that until I die
I used to do similar streches without the band but I think i am gonna start using the band moving forward. I can see how it helps. Thanks for the video
What if you don't have the band? Are there ways to stretch dynamically and statically with out it?
My friend told me stretching is a placebo. Hopefully your videos will change his mind. (otherwise he's a doodoo head)
"The right thing at the wrong time is no better" – Jeff
Awesome routine. Great EDUCATION!!! Thank You Jeff!!!
Thanks Jeff had no idea about it
So, skip stretching after a workout and wait until before you go to bed? Or both, after a workout AND before bed?
3:37 this how boring static stretches are
this is perfect but I don't have machine and bands next to my bed
3:00 glutes
3:25 hamstring
3:52 adductors
4:18 quad/flexors
4:34 hip rotators
https://www.painscience.com/articles/stretching.php
Static stretching – no benefit other than it feels good.
I understand that dynamic "stretching" before a work out is best but I'm confused about post-workout stretching.
After you finish a workout, should you refrain from static stretching until you're about to go to bed? Or do you static stretch once immediately after exercise and a second time right before bed?
Fucking genius! 👌🏼🙌🏻
one of ur best vids
2:40 static
5:10 dynamic s
Not right after a workout? Fuck. Man, I learn something new with AX again.
Every few years in my fitness journey I find a new amazing mentor. Most come and go but Jeff/ Athlean-X is forever!
Strech after workout and befoure bed or just befoure bed. Thank you
You don’t recommend stretching right after working out?