this can alleviate and prevent cramps
and improve flexibility and muscle
control hi I’m Rebecca Brayton and
welcome to watchmojo.com our host
Veronica spoke with the fitness experts
at Victoria Park about the importance of
stretching two-hour workout routine who
needs to stretch everybody should be
stretching through certain points and
it’s funny because women tends to like
to stretch and a lot of them do you need
it less than most of the muscle-bound
guys your body needs to be strong and it
needs to be mobile so you have to work
on your strength and your flexibility so
people who are very lacks need to
compensate for that laxity by building
strength and people are very strong and
stiff need to work a little bit more on
their mobility now for professional
athletes they may have other
professional considerations that require
them to have more limited range of
motion because they need power and
explosivity or they may need to have a
lot more range of motion because their
sport demands it of them so it really
depends but for the average person they
need to do both strength and flexibility
and do both of those really carefully
and strategically now what time is ideal
for stretching my experience it’s easier
and it’s better at night like the later
possible if you stretch before bedtime
you will lower your heart rate you will
lower your brain activity and you’ll be
more prone to a deeper sleep you don’t
have to do okay wow I need 30 minutes to
do a stretching class you don’t need
that you just grab a mat grab a pillow
get in front of the TV it’s gonna be
done 15 20 minutes a day
it’s amazing what it does and you don’t
have to set up a special session for it
a lot of people I see them you
they get on the treadmill they warm up
and then they do these kind of passive
stretches where they grab their ankle
and they bend their leg back and then
they bend down and they try to stretch
their hamstring but the truth is but
there’s been multitudes and multitudes
of studies that show that that kind of
stretching before a workout does not
decrease your range of injury and in
fact in some cases it increases it
whereas I think Paul can explain perhaps
better what type of dynamic flexibility
you need to incorporate as part of your
workout but people need to understand
that there’s only 40% correlation
between dynamic flexibility like if you
do movements and Static I mean when I
have martial artists some guys are able
to kick over your head but they can’t do
the split for me as a strength coach I
like better to work with dynamic
flexibility although we do a lot of
static after that’s the big debate it’s
been research for the last 30 years
every time I give a seminar I always
tell people guys you need to do some
dynamic stretching before you train and
static after not the opposite because
you’re sending a message in
neurophysiology in the Golgi tendon
organ and the muscle spindles – ok guys
ok we could relax now our job is done
but you’re actually one you want more
power to do your exercise then if you
activate them through heel kicks or
movement and dynamic then the spindle
cells and the Golgi tendon organ will be
a WoW now we’re ready for work not like
you put the muscle to sleep and you want
to make it work that’s a danger that’s
why static stretching should be reserved
only after training
now you mentioned static and dynamic
what are some other types of stretching
it’s a very large family but there are
some categories that people are familiar
with so for example ballistic stretching
is an old-fashioned type of stretching
that is highly associated with injury
but it’s still out there so that’s
something we should probably talk about
is ballistic stretching there’s static
stretching dynamic stretching there’s
isometric stretching there is my own
facial stretching there’s partner
stretching there is active stretching
and passive stretching so there’s really
about eight large category
that we can go into in a lot more depth
do you guys have any final words of
advice for everyone who have been
stretching but in the wrong way don’t
let yourself fool by if you feel it it’s
good a lot of time I have people they’re
doing myofascial stretching I don’t feel
it really like in the muscle or I don’t
feel that tension because it’s actually
good if you feel too much tension a lot
of time you’re creating more damage
you’re not actually working on the
health of the tissue the first signs of
aging are collagen loss that we notice
in the mirror we get little wrinkles in
our face ages we have to understand that
collagen is a building block of all your
tissue so as you get older the
flexibility of your body will slowly
erode so even if you are an active
person make sure that flexibility is a
part of your health and wellness
strategy because if you want to be
dancing at your great grandsons wedding
then flexibility is an important part of
that training strategy not just the
cardio and not just the resistance
training well thank you very much guys
it was our pleasure
and improve flexibility and muscle
control hi I’m Rebecca Brayton and
welcome to watchmojo.com our host
Veronica spoke with the fitness experts
at Victoria Park about the importance of
stretching two-hour workout routine who
needs to stretch everybody should be
stretching through certain points and
it’s funny because women tends to like
to stretch and a lot of them do you need
it less than most of the muscle-bound
guys your body needs to be strong and it
needs to be mobile so you have to work
on your strength and your flexibility so
people who are very lacks need to
compensate for that laxity by building
strength and people are very strong and
stiff need to work a little bit more on
their mobility now for professional
athletes they may have other
professional considerations that require
them to have more limited range of
motion because they need power and
explosivity or they may need to have a
lot more range of motion because their
sport demands it of them so it really
depends but for the average person they
need to do both strength and flexibility
and do both of those really carefully
and strategically now what time is ideal
for stretching my experience it’s easier
and it’s better at night like the later
possible if you stretch before bedtime
you will lower your heart rate you will
lower your brain activity and you’ll be
more prone to a deeper sleep you don’t
have to do okay wow I need 30 minutes to
do a stretching class you don’t need
that you just grab a mat grab a pillow
get in front of the TV it’s gonna be
done 15 20 minutes a day
it’s amazing what it does and you don’t
have to set up a special session for it
a lot of people I see them you
they get on the treadmill they warm up
and then they do these kind of passive
stretches where they grab their ankle
and they bend their leg back and then
they bend down and they try to stretch
their hamstring but the truth is but
there’s been multitudes and multitudes
of studies that show that that kind of
stretching before a workout does not
decrease your range of injury and in
fact in some cases it increases it
whereas I think Paul can explain perhaps
better what type of dynamic flexibility
you need to incorporate as part of your
workout but people need to understand
that there’s only 40% correlation
between dynamic flexibility like if you
do movements and Static I mean when I
have martial artists some guys are able
to kick over your head but they can’t do
the split for me as a strength coach I
like better to work with dynamic
flexibility although we do a lot of
static after that’s the big debate it’s
been research for the last 30 years
every time I give a seminar I always
tell people guys you need to do some
dynamic stretching before you train and
static after not the opposite because
you’re sending a message in
neurophysiology in the Golgi tendon
organ and the muscle spindles – ok guys
ok we could relax now our job is done
but you’re actually one you want more
power to do your exercise then if you
activate them through heel kicks or
movement and dynamic then the spindle
cells and the Golgi tendon organ will be
a WoW now we’re ready for work not like
you put the muscle to sleep and you want
to make it work that’s a danger that’s
why static stretching should be reserved
only after training
now you mentioned static and dynamic
what are some other types of stretching
it’s a very large family but there are
some categories that people are familiar
with so for example ballistic stretching
is an old-fashioned type of stretching
that is highly associated with injury
but it’s still out there so that’s
something we should probably talk about
is ballistic stretching there’s static
stretching dynamic stretching there’s
isometric stretching there is my own
facial stretching there’s partner
stretching there is active stretching
and passive stretching so there’s really
about eight large category
that we can go into in a lot more depth
do you guys have any final words of
advice for everyone who have been
stretching but in the wrong way don’t
let yourself fool by if you feel it it’s
good a lot of time I have people they’re
doing myofascial stretching I don’t feel
it really like in the muscle or I don’t
feel that tension because it’s actually
good if you feel too much tension a lot
of time you’re creating more damage
you’re not actually working on the
health of the tissue the first signs of
aging are collagen loss that we notice
in the mirror we get little wrinkles in
our face ages we have to understand that
collagen is a building block of all your
tissue so as you get older the
flexibility of your body will slowly
erode so even if you are an active
person make sure that flexibility is a
part of your health and wellness
strategy because if you want to be
dancing at your great grandsons wedding
then flexibility is an important part of
that training strategy not just the
cardio and not just the resistance
training well thank you very much guys
it was our pleasure
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