How to Stretch Properly

while stretching is important it can be
dangerous if you’re not doing it
properly hi I’m Rebecca Braden and
welcome to watchmojo.com our host
Veronica spoke with the fitness experts
at Victoria Park about the do’s and
don’ts of stretching so Paul let’s talk
about with the most common mistake you
see in the gym when it comes to
stretching the infamous hamstring
stretch against gravity please the demo
it basically what it does it increase
muscle tear people they say oh I feel it
I feel a lot and in my hamstring but
you’re actually using gravity it’s like
almost a stiff leg deadlift the problem
is that okay I don’t want you to get
hurt the problem is that hamstring don’t
exist people they think of hamstring is
that it’s it’s three muscle there’s the
biceps femoris that’s more lateral
actually the bicep timorous is separate
in two that’s what we call a bicep the
semitendinosus it’s more longitudinal
and the member notice that the fibers
are more oblique then to stretch it you
need to do three different type of
stretching to get the hamstrings then
we’ll do them on with what I think is
going to demonstrate the proper way to
really stretch the bicep timorous semi
tendinosis and semi membrane OSIS very
important for keeping your posture and
also for your pelvis and avoiding
hamstring pulls and keep that’s that
these muscles are responsible to keep
you standing up that’s why they’re very
important to have a very good balance
especially in between them okay my necks
gonna do this demo just have a seat
we’ll use the right leg I want to get
the left leg out of the picture it
should always be outside of the midline
I want to assure that the pelvis is
straight and she feels or two sit bones
first we’re going to do the biceps
femoris it’s the one that is the most
tight and most people you want to bring
the leg across the midline you want to
pull the toes very hard to create
tension on the fashio slight internal
rotation we call
eversion now bring your arms in front to
lock in the scapula to really isolate
the fashio of the biceps femoris keeping
pulling very hard in Ord with the toes
you want to push your knee down as hard
as you can you want to feel like your
heel will lift and at the same time you
want to feel very very tall if you don’t
feel enough keeping the same tension you
want to bring your bellybutton forward
arching your back you feel that and
you’ll feel a lot of heat doing it you
want to keep it for about 30 seconds
then release slowly now immediately we
will go into the semi tendinosis it’s
more than middle one same movement
slight internal rotation arms in front
toward the leg same principle very tall
push the knee into the floor lift the
heel this you’ll feel that more in the
middle you feel the difference the first
one was more lateral the first this one
you’ll feel more in the middle hold it
for about 30 seconds really slowly then
you want to slightly open the leg again
pull hard on the toes leg outside this
one’s going to be for a semi membrane
OSIS you want to bring your arms away
because it’s part it’s very close to the
adductors then bring your belly button
forward lock your knee pulled very good
you feel the movement you’ll feel the
different angle it’s going to feel more
medially close to the adductors that
ensures me that she stretched all three
parts of her hamstring and prevents a
lot of knee injuries and also hip
injuries and also possible of a tear of
the hamstring if she does at high speed
30 seconds and you release you should do
three rounds of 30 seconds into each
movement always after training and
latest at night possible