Message from a dancer! Yes, static stretching will improve your flexibility and range of motion, but ONLY IF YOU ARE PROPERLY WARMED UP. It is important for dancers to know the desensitization of static stretching will AFFECT YOUR DANCING and your proprioception! DO NOT STATIC STRETCH AS A WARM UP BEFORE CLASS! Dynamic stretch or do cardio! Static stretching is a great way to cool down and relax your muscles after an intense class.
I started dancing last week, and my class started with some exercices on the floor like rolling and stuff. After these two classes my body just gets so much pain on my muscles and some of my bones hurt aswell. Os it normal? Or should i do sometthing diferent?
Lilianna Cadete to be honest it’s quite normal but if it’s really painful slow down a bit it’s just because your not used to that’s why u shouldn’t push yourself.Since your body is not used to it it’s like it’s scared and trying to stop you but if you go slowly it will start to become familiar to it but you will ache
@@wiwiic I started dance a few years ago. After every class, my body hurts BAD. I've found it helpful to do a basic hamstring stretch routine for a few minutes, take baths, and ROLL YOURSELF OUT WITH A FOAM ROLLER!! It hurts really bad, but it prevents sore muscles. It's honestly a lifesaver!
well it's normal yoga would be the best solution for you now, there are plenty of other new youtube channels online now which provide yoga and stretch classes mine included
The spinal cord is a column of nerves that connects your brain with the rest of your body, allowing you to control your movements. Without a spinal cord, you could not move any part of your body, and your organs could not function. This is why keeping your spine healthy is vital if you want to live an active life.
I started from normal people flexibility in January and now (in May) I'm almost in my front splits. I just stretched 5 times a week and stretched each muscle group for 1 minute, 8 minutes total after a short workout. It feels so good, almost like a relief to get lower and lower. I'm very proud of myself for sticking to it for so long even though exercising wasn't part of my daily routine.
@@茅寶村 I actually stretch the hamstrings twice, I should've cleared that up. I do lunge right, hamstring right, lunge left, hamstring left, then I put my right leg onto a table and lean down (2nd time hamstring), left side and then I do the splits on both sides at first with pillows to support. I think you can leave out the second hamstring stretch but its intensifying for me. I got this information about the ideal stretch from Natasha Océanes video
@@ReginaDillard I do 10 minutes of intense home workout prior to the stretching. Warming up does help alot. But anything that warms up your body is fine. I'm not very active since I have a very busy desk job and I don't do anything else. I prefer doing attainable things long term.
I know what it’s like to get past the muscle pain, and bruh when you become numb to it, it’s like the most relaxing thing, it’s just this pulling feeling
Wish I read this comment before I watched the stupid video. This bed is really uncomfortable. I tried that thing Sofie does where she...... wait, nurse is coming g2g.
Prior to leg stretches, I have always found that a light-duty short-distance run, prior to stretching, makes the leg stretches much easier to perform. After the light-duty short run, do your leg stretches. Once the leg stretches are done, then you can run for long distances, really hard, with a much reduced risk of injury (that is, if you don't stub-your-toe, or something similar, while you run.)
I took some contortion classes and pain / discomfort tolerance is a HUGE component (for me anyway). I have a pretty flexible back, naturally, so I learned pretty quickly how to do that "feet on your head" move (Although it wasn't as perfect as the girl in this video) my biggest problem with that move was breathing: the torso was so extended, that it felt like my ribcage or diaphragm couldn't expand to take a breath. Also, my throat /upper chest was supporting a lot of my body weight, so it's even more difficult to breathe.
I'm probably late here, but I reccomend trying to take quicker, no so deep, breaths, sort of making the chest more wide and flat. This technique also works in chest stands generally, at least for me
I have an autoimmune form of arthritis where my joints, tendons and ligaments all get attacked by my immune system. I am so grateful that I started yoga right before I suffered a flare up of epic proportions that lasted 2 years. Stretching was all I could really do until I found a medication that actually helped me (the 5th medication I tried, and had to try them all for a few months each). Despite the rheumatic flare, I still managed to gain flexibility. Slowly, but I am more flexible now that I have ever been in my life. If I can do it, pretty much anyone can do it!
Hi, i'm Gabriel. I was diagnosed with juvenile reumatoid arthritis at 3 years old, I'm 27 now and i have sever mobility limitations. Would you be so kind to tell me the name of the medication, so i can investigate it? Also if is not too much asking, could you please tell me what exercises helpt you the must? Sorry for my bad English, I'm still learning, and thank you very much in advance for your help.
@@gabrysur Hi I'm sorry to hear about your struggles. I only started to improve once I started having biologic injections, Humira. But it only helped a bit so I moved on to Cimzia, again it didn't help as much as I would like so now I'm on Enbrel which has by far been the best. The first 2 medications I tried were basically torture, sulfasalazine which it turns out I'm allergic to, and methotrexate which is a low dose chemo drug but it full on felt like chemo, I was so sick and my pain didn't improve at all. Unfortunately I had to try them first to get approved for the injections. Different meds work for different people and for different diagnoses so there's no quick way to do it, I had to try them all for several months each to get approved for the next one
@@gabrysur There's not really any exercises that I'd say helped the most, just general stretching of every part of my body once warm. I suppose back and hip stretching helps in particular at night before bed because it helps to be more comfortable in bed
I used to be a contortionist... and gymnast and all around athlete. Being flexible was natural, I could do splits from my first class. I'm 45 and I can still drop into splits with no warm up. I had a great muscle structure, as an athlete and I never really lost it even when I gained weight with my child. But an accident in my 30s left me immobile for a year. I lost a lot of muscle mass and then ended up with intense pain, all day every day, almost bed bound. It wasn't until a specialist noticed me flexing my wrists and cracking my joints that she gave me the Beighton test, I scored 9/9. She diagnose me with Type 3 Elhers Danlos Syndrome after 3 years of looking for an answer. I also have CFS, Fibro, osteoarthritis and POTS but I'm still active as I can be, most don't notice I'm in pain. But since that accident my muscles have tightened up so I have to be careful to keep them warm and take muscle relaxers all day. It's a crazy disease! There's more than I can tell in a TH-cam comment.
They didn’t mention that within the same stretching session, the length of time matters to increase muscle flexibility. The muscle spindle fibers will tell the muscle to contract as a protective measure when a stretch is first initiated (which they did mention) and then in response to a sustained stretch (think 30-60 seconds), the golgi tendon organs (sensory organ within the muscle tendon) will allow the muscle to relax by inhibiting the protective contraction. The golgi tendon organ will then process the newly attained range of motion as the muscle’s normal length, thus leading to semipermanant changes in muscle length. The video was great and informative, I just wanted to elaborate on some of the mechanisms involved since I’m a PT student.
The research she linked says more than 15-30 seconds x 2-4 repetitions x 5 days/wk has no significant further benefit. But for older people, 60 seconds is recommended. You may have learned that this golgi adaptation takes longer because PT clients have different needs because of injury (and are often elderly) Or perhaps the 2-4x repetitions help activate it as the total time would be 60-120 seconds in a session.
60 some years ago, as a 7-10 year old boy, i recall going to Barnum & Bailey and watching an Asian acrobat. I was told (and believed) that those people did not have bones so they could such things. This video brought that back.
Technically, the *best* - or next best - would be to get a good yoga vid and start following it. Start slowly. Love that your body will try. I’m 63, and I’ve fallen away. But I’ll start again. Because keeping up with a practice can help you respect your body and work with it to live better, stronger, taller. Namaste. 🙏🏻😉
This video randomly showed up on my feed! I saw this when you first posted it. Enjoyed it then and enjoyed it today. Hope this brings some cheer to your day! Your video brought some cheer into mine
Awesome video! :) What hasn't been pointed out is the myofascial connections through your whole body which work together and can actually change tension and shape through the myofibroblasts. This extends way further than only one muscle group, but through entire chains of fascia, muscle's and joints throught the whole body. In my experience as a physical therapist breath-release exercises speed up the process, because the myofibroblasts wil instantly change the line of pull if addressed correctly. This makes it possible to increase range of motion drastically in a matter of minutes without negative side effects! :D
I could touch my toes only after taking 5 semesters of dance in college, now I'm trying to do it again over a decade later... What's this about breath-release exercises drastically speeding up the process?? I gotta look this up :O
@@queasyweasel Muscles have memory so you have an advantage. 😉 It simply means deep belly breathing w/stretch hold and slow exhale thru mouth or nose (tip of tongue on roof of mouth helps.) @5:58 holding stretch seems best.
Hey Physics Girl, I used to be that flexible in my childhood until I showed it to my family members, and I was told to quit doing it because they found it awkward and provoking. It used to be natural to me, and it felt really good doing it, but I had to hide it from everybody else until I quit doing it, it's a shame when you have to hide these gifts from everybody else. The body goes stiff when you don't practice it for a long while... I am going to stay in touch with this channel, I like where you're going with this and I sense in your voice curiosity and enthusiasm at the same time, your enthusiasm is infectious, and I am excited to give it a try to it again. Quite inspiring and stimulating, thanks! 💞 🤗💞
So basically, stretch and hold each muscle group for 2 minutes a day, 6 days a week, and over time you'll get more flexible? But probably not as flexible as folding yourself in half like Sofie.
Edwin Guerrero That is the common understanding, i heard that it was benig questioned though. I may be wrong, perhaps they were referring to stretching as a warm up, i have to double check.
It was questioned in the source material provided here. No answer was provided, but doubt was cast on the conventional belief that stretching reduces injury. I still have questions about this "optimal" routine. The articles I could access for free claimed it took 2 to 4 reps of 30 seconds each to achieve maximal range of motion. So is it 60 seconds per day not including warm up sets? do I have to reach my full range of motion? that seems likely. Perhaps the take away is to stretch 3 times a week for twice as long; 120 seconds per muscle group. It is per muscle group right? Too bad I don't have access to the full study, I may have to extort a student.
I do a good amount of static and dynamic stretching before I exercise and I’m HORRIBLY inflexible(10-20 min4-6days a week). It won’t benefit you to only stretch that little unless you just do nothing with your body and are incredibly unhealthy
@F-zero91maru it really depends? Can vary a lot by your age, how naturally flexible you are, whether you're already active etc. The younger you are the easier it will be as children are naturally more flexible and you can maintain that flexibility with regular stretching, some people are naturally more flexible and can go from not regularly stretching to doing the splits in a month, some it will take 6 months to even get 1 type of splits. Being already active can help or hurt.
I've done what she said of 5 mins per week. It's been 2 months now and I can almost completely touch my toes. At the beginning I could only go half way
Thank you for making this video. My I have a connective tissue disorder called EDS. Some Of my kids have it also and some do not. My 9 year old is a gymnast and her muscles are BIG for 9.... but her 11 year old sister also a gymnast is super flexible because she does have EDS. I keep telling my 9 yr old she will get flexible we just have to keep stretching and she is starting to see some return for all of her hard work.BUT it was fun showing her this video that even though her sister has a different type of connective tissue it doesn’t mean she will never be flexible. Very educational ! Thanks for sharing!
Rebecca, Stu & The Crew Type GELATIN into a search engine. What you are looking for is GELATIN WHAT IS IT + 8 USES AND BENEFITS by DR AXE. I have taken gelatin for 2 years and I do about 1 hour stretching per day at least 6 days per week. I do not have any more lower back problems which have plauged me for 40 years. I am 66 years of age. I hold flexible positions for at least 1 minute. I do each exercise at least twice and some 3 times. I don't just hold the extension in one position but 'creep' or keep 'extending' the stretch throughout the exercise. Also, read what DR AXE has in his web site about COLLAGEN and MSM, (Biological Sulphur, Methyl-Sulphonyl-Methane). I have taken these products also and they are of benefit to me. Hope that this info is a help to you. Kind regards Ian.
Thanks. This is really good. I'm 55 and I'm more flexible now than I was when I was 20. I started doing yoga regularly in '04. I do a few basic poses just before I go to sleep each night. This year especially I've noticed a lot more flexibility and greatly reduced pain in my hips and lower back and ankles. I worked in the woods (lumber) when I was younger and had some pain from impacts on my joints and so on. I really wanted to try a natural approach. I learned that yoga does work despite being told by many people over the years that it wouldn't. 😁👍
@@snehaaggarwal39 I would do a 15-30 minute stretch routine that targeted the muscles used for splits before I would attempt my splits at the end of the routine. Warming those muscles up and lengthening them before trying your end goal really helps. Took me 6 months to almost get my splits while being injured. I had previously dislocated my hips on both sides at different times.
I’d believe this. I’m an acrobat, aerial acrobat, and contortionist. Stretching used to be very painful for me but now I enjoy it. The discomfort it gives me actually gives me somewhat of a runners high but most of the time it’s just relaxing :)
As a hypermobile person who really enjoys gymnastics I can say that it doesn’t bring only positives, as it makes it much easier to dislocate parts of the body and sprain ligaments, It also makes it take longer to recover from muscular pains after workouts, and it increases your chances of having asthma, for example. One thing that I don’t see people talk much about is how hard it is to learn to write while having hypermobility, since our hands don’t grip in the same way it makes it really painful to write for long periods of time, and specially when you’re learning, writing stuff will take longer and your hand writing will be terrible, which made my parents put me in calligraphy lessons, that lead to me going to physiotherapy for a whole semester when I was young.
It is but in a long-term after 30 years or so, but who cares about tomorrow, the goal is to get impressions. Stretching is the woman alternative to the man steroids. Looks hot but kills you.
One time at a water park, I slipped on a super slippery surface into middle splits. The pain was unlike anything I can ever explain. I couldn't speak, and my friends were looking at me in stunned horror. I thought I was going to have to call 911 because it hurt so much. Eventually, I scrambled up to my feet and the next day I had huge black bruises along my upper inner thighs. I was/am a ballet dancer, and very limber, but the sudden shock of middle splits in freefall was too much for my body to handle, I guess. It did not make me more flexible. :D
LoL my brother pushed me down to the floor when I was trying to learn the splits. Maan it hurt but I guess it must of done something because now I can do them without stretching for a long time. I don't know why.
I don't have a very good middle split but what I do to try to get more deeper into it is I lay on the floor and put my legs up and then go into a middle split in the air then keep on doing that. That's usually how I stretch my middle splits
The problem is- when people like Sophie get old, the back muscles no longer support the spine, and the soft tissues are not as elastic anymore as they used to be. The result is often a condition called spondylolisthesis (gliding vertebrae) which is painful and sometimes even leads to paralysis. I‘m a doctor and I‘ve seen quite a people that needed surgery.
Sounds like something that can be easily prevented by a continued lifestyle of strength training, but doctors just don't recommend that over fears of the patients getting the doctors in trouble if they do ego lifts and incorrect lifts, which are also very easily preventable.
Well, it go against the body anatomy, 75% of water. Some air and some earth.fire. Stiffness dont help people when they get old, either, it help dr with surgery. As long the members have good circulation, it will be good. Circulation of blood nutrients that make difference in old age.
I've been stretching since my early 20s. I've always said to people it's one of the main things I do to reduce the risk of injury. I'm no saint and don't stretch EVERY day but I maintain it as an integral part of my exercise routines. Like that prof was alluding to it helps so many of the body systems. A friend of mine mentioned it releases something like 15% of your body's physical strength/potential. Definitely a big fan! Goes hand in hand with any other physicality for sure.
The real Slim Shady. I have mostly Type 3. Literally. I have a connective tissue disorder called EDS Type 3 Hypermobility. Natural born contortionist. Actually isn’t fun though, my ligaments and tendons are too lax...it doesn’t keep my bones where they should be. I dislocate joints a lot! Yeah, legit dislocations that usually happen with force thrust upon a joint. I dislocated my knee last month sitting down with my legs crossed and accidentally moved it wrong. Popped completely out and I had to pop it back in. Bruised up, and everything...it blows. But hey!! I can do things most people can’t.
Dianna, I know this has been out for several years but this has been great information for someone trying to remedy some muscle tightness that has been resulting in chronic back pain for years. My "physics brain" needed this vs all the other stuff out there (whether yogic, chiro, etc) on how to resolve tightness. Thank you so much. Love the channel!
So stretching makes my spine look like a caterpillar according to the thumbnail. Edit at 10 months later (😂): Thanks for all the likes and comments guys 😂
I'm hyperflexible. I can touch the back of my hands with the tip of my fingers I can also put my feet behind my head without training. But I've never been able to do the split. I've always been too lazy to train enough to do it.
After seeing this video, I can recall the process I went through in the past year having started regular exercises 3 times a week. Pretty much nailed it.
Excellent! I'm an engineer who, after 30 years in industry, is becoming both a high school STEM teacher and a certified triathlon coach. I greatly enjoy the process of using data as part of the processes of getting fit, improving performance, and staying injury-free for a lifetime of sports participation (well into one's 80's). I've long known that "less is more" when it comes to stretching, and that gentle static stretching is vastly preferred over more forceful dynamic stretching, but this is the best presentation I've seen summarizing the extremes, the process, the bio-physical mechanisms, and the data. Well done! Thanks!
BobC It all depends on the kind of flexibility you need to build, and not only due to the effect of stretching on max strength output. We've known for a long time that the actual flexibility is build through static stretching, BUT for certain sports, dynamic stretching can be neccesary to include as its also getting nerves used to quick stretches.(taekwondo vs obstacle racing, slightly different needs.
This was a brief summary. The findings were that for ROM improvements static stretching (it didn't say gentle) is superior (nor did it say vastly). However the articles also claimed static stretching reduces performance in cardio and strength training more so than dynamic stretching. It could be that dynamic stretching is the way to go when combined with a balanced fitness routine that combines strength, cardio and flexibility.
I've said this in a different comment reply, but dynamic stretching is important for warming up before a workout. After the workout is the perfect time to do static stretching. As an exercise science student, we've looked at many studies that show static stretching before performing certain exercises (like a vertical jump for example) actually impair that movement, whereas dynamic stretching improves it. However, *chronic* static stretching *post*-workout improves flexibility, strength, and power. Both types are important, but the timing has to be right.
Lol one of my doctors said "haha yeah a lot of people say they're hypermobile. But you're flexible, ok." Then he asked me to perform different stretches and then he goes "oh wow you're extremely hypermobile"
I have a condition called Ehlers Danlos Syndrome or EDS. I have a mutation in my collagen (COL5A1 Gene) which causes my connective tissue to be extremely stretchy and weak. I can do a lot of what she does except the type I have causes those tissues to be TOO fragile and I get hurt. I have always wondered if Sofie doesn't have a milder form of EDS. My joints are so loose I dislocate over 30 joints every single day. (I have many videos on my channel haha) I have always been flexible, when I was younger my parents joked I didn't have bones. Then as I aged I got more and more flexible to the point where my body cant hold itself together anymore.
@@SreenikethanI I think they're joking, the test is on screen, theres no negative numbers. They're saying that they're unable to do things described in the test meaning they dont have hyper flexibility.
As a yogi (a calisthenics and yoga athlete) I would say that 5-10min a week are not enough. I only get my splits after doing 3 intense sessions a week of 15-20 min of hamstring stretching. So what I'm saying is, everybody is different and needs different durations which can be more or less than 10min.
Well the study says ~5 min for each muscular group per week, witch is ~50 secs per day, a stretch session with 15 different stretches would take about 15 minutes
It is 5-10min per strech, not the whole routine. I do 9 mins a week, and my routine is around 45min 5-6 times a week. But I am also hypermobile and just like the feeling of streching.
It's 5mn (actually i heard of 9mn) by muscle. not the all routine. If you want to get your hammies flexible, get 9MN of stretching a week. Like 3 sessions of 3mn. But if you do both legs, you are at 18mn and if you do others parts, you have to add time. That's the meaning of 5mn by week
Not to be a downer, but there's disadvantages in taking it too far. I have a friend with Ehlers-Danlo Syndrome, which is where a genetic defect creates hypermobility of varying degrees, up to the most extreme sort. When younger, some folks can be contortionists; when older, they can dislocate bones accidentally to the point of permanent constant injury. As in, "dislocate shoulders by turning in bed" type of difficulties. They can also have connective-tissue problems with the cartilage in organs like the heart. Early diagnosis is better for avoiding injury and getting treatment. I'd advise anybody who's clearly hypermobile to get tested for this.
I am very sorry that it has frightened, that is not helpful for you. I do hope you can get it checked on if you think it is a risk, this is one of those conditions where early correct diagnoses allows you to manage it much better. I do not know how flexible you are, relative to your body type and age group, and I don't know what genetic testing might be able to show. I also don't know whattearly issues would look like or when it might appear. The disorder used to be unseen, only found out later on, when other symptoms were cleared out of the way. The folks I know had very mixed experiences with doctors, some very good and some extremely frustrating. Would you prefer to contact local Ehlers Danlo patient groups, and see what they have to say? Just running a search on the name, I see 3 groups on Facebook, for instance, whose members are patients and family of patients. I'm sure all of them would be happy to give advice for someone questioning their status.
That sounds like definitely ask your docotor to check or ask for referral to be screened for the condition. As I said, I don't know exactly how the good specialists handle this, whether simple genetic testing can do it.
I've just watched this video, 5 yrs.after it was recorded - and it was so interesting!! I love the fact, that it is possible to learn something new and important, even from 5 year old videos. Thank you so much 🙏
Whenever I stretch my joints make them cracking noises and my spine makes those kind of crunchy sounds. But still a good stretch does wonders to get me going in the morning. Combined with a healthy dose of caffeine and a couple cheese salami Sriracha sandwiches I'm ready to go in no time flat
A great feature of TH-cam is the ability to change the speed of the video clips a little. This can be done by going to 'Settings', and choosing "Speed", then "75%". I'm learning Italian, and this makes it a great deal easier to pick up words.
Thank you, thank you! I have multiple sclerosis and my leg muscles are becoming shorter with time and spacsisity. I see there's more hope than I thought in the physics of stretching. I thought it just lengthened the muscle fibers but the addition of water and stem cells is great. More rationale to get up and move! 😉😊😀❤ Inspiration.
Spinal trauma almost left me hopeless beause of body changes and because mri said ligament changes. Is there hope that ligaments can return? I am mobile but stiff since the trauma.
@@vickismith6797 I have the same issue but am more immobile due2 such stiffness. The injury caused permanent nerve damage w serious gait issues in my legs. The injury caused me cervical spinal stenosis! 😨 ~Plz get & stay well. 🌹
@@changing22 I agree but if you scan through the cited study sources in description box there may be more too it. Not all dreams are possible but maybe a version of them.
I bought a yoga book/ stretching that shows different effect on parts of the body. Its so helpful. I like the stem cell growth of these excercises. Cool video. Thank you.
Eating allot of vegetables has also been linked to soften cartilage while still keeping it very strong. Staying properly hydrated and eating more vegetables will help you get limber quicker and stretching increases blood flow in that area.
I can't answer your question the way you asked it (lol) but I can answer it backwards?? XD My 93 year-old grandma started doing yoga and she has a lot of mental and physical flexibility now. And i know doing math every day and socializing in your old age increase your mental flexibility (so you don't forget words as often, yadda yadda. Idk about legit dementia and stuff though). So I can give you examples of the effects stretching has on age, but not what age has on stretching :/ I would say it'd limit your max flexibility, but my grandma's more flexible than me now, so....
I'm a fairly young lazy person and don't do anything special like exercise (other than simply running every now and then) and never stretched before. Stretched for the splits every other day and about 3 months in, I stopped because it hurt more than usual, and stretching actually did nothing to help. I'd gain flexibility then lose it _right_ after meaning the same minute I stretched. *Long story short* there is such thing as too much. Just listen to your body and know when the pain is an unhealthy kind of pain. Also, age does affect stretching. The older you are, the more fragile you are. Better get started before your body gets stiffer.
Get more flexible gradually. Bit by bit. Don't force it or you might tear something. I injured my right hamstring forcing the splits in 2015. I can still feel it slightly.
Well I know when you're an infant you have incredible amounts of flexibility and lose it if you dont keep it up. For examples notice how easy it is for infants to out their foot in their mouth or behind their head without even straining or batting an eye look at how they sit with their hips pulled back and legs totally out of wack and it's just comfortable for them. Parents forcing them to sit "normal " us sitting in chairs straight and basically overall putting our body in a routine is what causes flexibility to go away with age. Too much and our body lets us know through injury and even then sometimes if we get right back into it our bodies can stretch further than they could before without injury. So for the most part theres no such thing as too much in terms of what you see others doing if they can do it especially without strain it's not too much...for them....huge emphasis on for them. Chances are they've trained their bodies to get there by either stretching daily or never stop stretching ie never losing their flexibility
If your trying to get a split or a better back end or something of the sort do a minute of each, for example do a one minute left split a one minute right split and one minute of rocking back and fourth in a back end.
@Tenzin Chosang "that’s okay, beauty is in the eye of the beholder." It is objective its just that some prefer one style over the another, and some have bad taste. (Meaning that if you have a german oldtown its objectively beutiful, if you have a japanese old town it its objectively beutiful, tho some prefer one over the other. But only those who have bad taste will say that you can put a german house and a japanese house next to each other.) "But it is a bit rude calling someone a abomination" What is considered rude changes form people to people. My people always speak the truth and keep no secrets, it is considered rude to lie or stay scilent. While i know that the japanese would sonsider me rude as they rather lie than offend someone. But I am a member of my people so for me its not rude to speak my mind.
Just make sure to warm up any muscle group by repeated movement of that muscle or joint before stretching. Stretching cold muscles and joints can do you harm.
I've read that large studies involving large groups of soldiers and athletes over many years show no correlation between stretching and increased flexibility, but rather that stretching as a recovery modality during the days after athletic loading was what did it.
First time seeing this channel, and my curiosity is peaked. I love how you break things down into core components to determine how they work. I'm also a huge fan of physical activity and maintenance so thank you for the great vid!
When my friend asked me where i learnt to do a backbend i told her Well you see funny story, i was at my friends house and we were talking about backbends and she asked if i could do one. In my mind i couldnt but i desided to try so i leant backwards and landed. To this day i dont know if it was because my brain knew how to do one, it was my instincs kicking in making sure i didnt get hurt or it was just pure luck of me not getting embarrassed.
If you are hyper mobile from a connective tissue disorder,muscles tighten to compensate for lax over stretched ligaments and tendons. It’s all right to go beyond normal range of motion but not to continually hold it in that position. Overtime the ligaments and tendons will just stretch with horrible consequences later.
Short committment + consistancy is super encouraging, thank you! I have a hard time setting aside big chunks of time to take care of myself, but this seems much more achievable!
I'm 60 with joint arthritis and muscle pain. I cannot do contortions but I can do more to be more mobile with less pain. This video is food for thought thank you.
same, whenever i hurt my back (from sitting for long durations and improper posture), i couldn't relieve my back pain from sitting/standing straight, and it hurts a lot to twist and turn my torso, but stretching my back, i.e. downward dog, child's pose, seal position and doing planks helps a lot because not only it lengthens my back, it straigthens it without any movement and engages my core too so my back is more supported by my core
I found this really interesting. I try to stretch every day and it sure seems like it helps me stay somewhat flexible. I heard mention of collagen in the video as a reason why some people are naturally more flexible, but is there any scientific evidence to support that taking collagen supplements does anything for your joints that a decently balanced diet doesn't? Or glucosamine/condroitin for that matter? I've always been skeptical of these things but it would be really nice if there was something that worked!
Message from a dancer! Yes, static stretching will improve your flexibility and range of motion, but ONLY IF YOU ARE PROPERLY WARMED UP. It is important for dancers to know the desensitization of static stretching will AFFECT YOUR DANCING and your proprioception! DO NOT STATIC STRETCH AS A WARM UP BEFORE CLASS! Dynamic stretch or do cardio! Static stretching is a great way to cool down and relax your muscles after an intense class.
I started dancing last week, and my class started with some exercices on the floor like rolling and stuff. After these two classes my body just gets so much pain on my muscles and some of my bones hurt aswell. Os it normal? Or should i do sometthing diferent?
One of the most informative comments I've ever read! Experience speaks volumes; Thank You
Lilianna Cadete to be honest it’s quite normal but if it’s really painful slow down a bit it’s just because your not used to that’s why u shouldn’t push yourself.Since your body is not used to it it’s like it’s scared and trying to stop you but if you go slowly it will start to become familiar to it but you will ache
i do dance every friday but we do stuff like touch our feet to our face like sofie dossi. is that good warm ups?
@@wiwiic I started dance a few years ago. After every class, my body hurts BAD. I've found it helpful to do a basic hamstring stretch routine for a few minutes, take baths, and ROLL YOURSELF OUT WITH A FOAM ROLLER!! It hurts really bad, but it prevents sore muscles. It's honestly a lifesaver!
I was flexible during all my childhood and my adolescence, but then I gave up sports and exercise and now I am as stiff as a board! :D
Same
I kinda getchu
I could do backbends and backhand flips, wowing the other kids..
Now I can sit on the couch for a whole day disappointing my parents..
same. i was flexible back then and then i stopped doing gymnastics for about 4 years. tried to get my flexibility back and its kinda hard.
well it's normal yoga would be the best solution for you now, there are plenty of other new youtube channels online now which provide yoga and stretch classes mine included
How to get flexible
Step1: Remove ur spine
Step2: Now you are done
3. You can't walk lmao
The spinal cord is a column of nerves that connects your brain with the rest of your body, allowing you to control your movements. Without a spinal cord, you could not move any part of your body, and your organs could not function. This is why keeping your spine healthy is vital if you want to live an active life.
@@wrackamole8935 yoo bro chill it was a joke
Blood- -Wolf178 do you know what irony means?
Blood- -Wolf178 r/wooooosh
I started from normal people flexibility in January and now (in May) I'm almost in my front splits. I just stretched 5 times a week and stretched each muscle group for 1 minute, 8 minutes total after a short workout. It feels so good, almost like a relief to get lower and lower. I'm very proud of myself for sticking to it for so long even though exercising wasn't part of my daily routine.
Could you share what 8 groups you are talking about? Thank you!
@@茅寶村 I actually stretch the hamstrings twice, I should've cleared that up. I do lunge right, hamstring right, lunge left, hamstring left, then I put my right leg onto a table and lean down (2nd time hamstring), left side and then I do the splits on both sides at first with pillows to support. I think you can leave out the second hamstring stretch but its intensifying for me. I got this information about the ideal stretch from Natasha Océanes video
@@itsnemosoul8398 thank you so much! Is this the one you mentioned? th-cam.com/video/yHksRj6285A/w-d-xo.html
For clarity...Is this your sole exercise routine? Meaning, do you run, lift weights, etc in addition to stretching?
@@ReginaDillard I do 10 minutes of intense home workout prior to the stretching. Warming up does help alot. But anything that warms up your body is fine. I'm not very active since I have a very busy desk job and I don't do anything else. I prefer doing attainable things long term.
I know what it’s like to get past the muscle pain, and bruh when you become numb to it, it’s like the most relaxing thing, it’s just this pulling feeling
@jackie For sure 😏
Ikr
I used to be there and now I don’t stretch regularly so I’m not but I can confirm stretching was much more fun when I was desensitized to the pain lol
What about if u have herniated discs ? Is it bad to do bec it feels good :(
I really want to know what that extreme back bending does to Sophie’s spine. It looks like it would crunch her vertebrae together.
YES EXACTLY
She has a spine??? Lmao
When (if) I get flexible I want to take an X-ray and see
She has a spine????
C W she might have more back pain in her later years she might have less I’m not really sure
Be careful for those who gonna hyperflex them self just after watching this video. Don't harm yourself.
Mayur Valvi LOL how did you know?
My back hurts cuz I did yoga challenge xD so you guys take care
Good advice. It can be SO easy to do something fairly serious without even being in pain, something just "snaps" and you're out of action for months.
Yeah, I reached for my water bottle... hurt my forearm something awful .. lol
Wish I read this comment before I watched the stupid video. This bed is really uncomfortable. I tried that thing Sofie does where she...... wait, nurse is coming g2g.
Prior to leg stretches, I have always found that a light-duty short-distance run, prior to stretching, makes the leg stretches much easier to perform. After the light-duty short run, do your leg stretches. Once the leg stretches are done, then you can run for long distances, really hard, with a much reduced risk of injury (that is, if you don't stub-your-toe, or something similar, while you run.)
Bro thats called "warm-up" in case you never heard of it
increased blood flow relaxes soft tissue through heat and water supply
Awake thou that sleepest, and arise from the dead, and Christ shall give thee light. (Ephesians 5:14)
th-cam.com/video/PpylUDKrHek/w-d-xo.html
5:16 - there you go
Oh God thank you so much
Time saver!
🥺I love you
You absolute queen
Thanks
I recently read an article about the health benefits of increasing flexibility.
Let's just say, some of the claims it made were a bit of a _stretch._
Master Therion Very punny.
I was going to thumbs up and then thumbed down.
Master Therion hahaha
Justin O'Brien
Flexibility. I think you and I need Muscle Hank to teach us how to... flex.
being hyperflexible is terrible for your joints. going to be in lots of pain when older.
"So, stretching increases flexibility"
Me: Oh, really? Never heard of that
Why you say that ! He trying to explain
😂😂😂
Redwane Sah Ik like bruhhhh
You are definitely among the comments that made me laugh out loud 🤣
😂😁
I took some contortion classes and pain / discomfort tolerance is a HUGE component (for me anyway). I have a pretty flexible back, naturally, so I learned pretty quickly how to do that "feet on your head" move (Although it wasn't as perfect as the girl in this video) my biggest problem with that move was breathing: the torso was so extended, that it felt like my ribcage or diaphragm couldn't expand to take a breath. Also, my throat /upper chest was supporting a lot of my body weight, so it's even more difficult to breathe.
Same, I am quite flexible and can do feet over head, but it is hard for me to breathe as well. I can't stay in the pose long.
I'm probably late here, but I reccomend trying to take quicker, no so deep, breaths, sort of making the chest more wide and flat. This technique also works in chest stands generally, at least for me
Omg same, it feels like my ribs are going to pop, kinda scary the feeling
I can bend down and touch my knees with my fingertips. I’m hyper immobile. Hide your envy, haters, hide your envy.
Same
@David Hernandez I'm 20, hypermobile but can't get further than my ankle when bending down. I just don't stretch. Like ever
Kathrine Wollan Im actually much more flexible than that. I was just cracking a joke.
@David Hernandez True true xD
You have to bend down to touch your knees? Heck, I can do that sitting down!
Mom I want to learn ballet
Mom:we have ballet at home
Ballet at home :0:58
Lol
😂😂
😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂
@Zoe Sanchez Wickland
Thanks M8.
Ahmad Brkam it’s ballet in ballet class too-
I have an autoimmune form of arthritis where my joints, tendons and ligaments all get attacked by my immune system. I am so grateful that I started yoga right before I suffered a flare up of epic proportions that lasted 2 years. Stretching was all I could really do until I found a medication that actually helped me (the 5th medication I tried, and had to try them all for a few months each). Despite the rheumatic flare, I still managed to gain flexibility. Slowly, but I am more flexible now that I have ever been in my life. If I can do it, pretty much anyone can do it!
Hi, i'm Gabriel. I was diagnosed with juvenile reumatoid arthritis at 3 years old, I'm 27 now and i have sever mobility limitations. Would you be so kind to tell me the name of the medication, so i can investigate it? Also if is not too much asking, could you please tell me what exercises helpt you the must?
Sorry for my bad English, I'm still learning, and thank you very much in advance for your help.
Anita Poupa going through flare as well I stretch a lot only thing I’ve found that’s helped
@@gabrysur Hi I'm sorry to hear about your struggles. I only started to improve once I started having biologic injections, Humira. But it only helped a bit so I moved on to Cimzia, again it didn't help as much as I would like so now I'm on Enbrel which has by far been the best. The first 2 medications I tried were basically torture, sulfasalazine which it turns out I'm allergic to, and methotrexate which is a low dose chemo drug but it full on felt like chemo, I was so sick and my pain didn't improve at all. Unfortunately I had to try them first to get approved for the injections. Different meds work for different people and for different diagnoses so there's no quick way to do it, I had to try them all for several months each to get approved for the next one
@@gabrysur There's not really any exercises that I'd say helped the most, just general stretching of every part of my body once warm. I suppose back and hip stretching helps in particular at night before bed because it helps to be more comfortable in bed
@@gabrysur Dear, have You tried swimming! That helped me with ciática, now during the quarantine I feel the pain sometimes, but water is a good Ally🌝
I used to be a contortionist... and gymnast and all around athlete. Being flexible was natural, I could do splits from my first class. I'm 45 and I can still drop into splits with no warm up. I had a great muscle structure, as an athlete and I never really lost it even when I gained weight with my child. But an accident in my 30s left me immobile for a year. I lost a lot of muscle mass and then ended up with intense pain, all day every day, almost bed bound. It wasn't until a specialist noticed me flexing my wrists and cracking my joints that she gave me the Beighton test, I scored 9/9. She diagnose me with Type 3 Elhers Danlos Syndrome after 3 years of looking for an answer.
I also have CFS, Fibro, osteoarthritis and POTS but I'm still active as I can be, most don't notice I'm in pain. But since that accident my muscles have tightened up so I have to be careful to keep them warm and take muscle relaxers all day. It's a crazy disease! There's more than I can tell in a TH-cam comment.
They didn’t mention that within the same stretching session, the length of time matters to increase muscle flexibility.
The muscle spindle fibers will tell the muscle to contract as a protective measure when a stretch is first initiated (which they did mention) and then in response to a sustained stretch (think 30-60 seconds), the golgi tendon organs (sensory organ within the muscle tendon) will allow the muscle to relax by inhibiting the protective contraction. The golgi tendon organ will then process the newly attained range of motion as the muscle’s normal length, thus leading to semipermanant changes in muscle length.
The video was great and informative, I just wanted to elaborate on some of the mechanisms involved since I’m a PT student.
Nick Cahill, thanks for that info, now I know why it's good to stretch for 30 secs.
The research she linked says more than 15-30 seconds x 2-4 repetitions x 5 days/wk has no significant further benefit.
But for older people, 60 seconds is recommended.
You may have learned that this golgi adaptation takes longer because PT clients have different needs because of injury (and are often elderly)
Or perhaps the 2-4x repetitions help activate it as the total time would be 60-120 seconds in a session.
60 some years ago, as a 7-10 year old boy, i recall going to Barnum & Bailey and watching an Asian acrobat. I was told (and believed) that those people did not have bones so they could such things. This video brought that back.
Some people do have ribs removed. I forget if it relates to acrobatics. Worth a google search.
Damn your 70 and know what TH-cam is😳 evolution
I'm 65 years old. This was the best thing I could do for myself today! Thank you!
Technically, the *best* - or next best - would be to get a good yoga vid and start following it.
Start slowly. Love that your body will try.
I’m 63, and I’ve fallen away. But I’ll start again. Because keeping up with a practice can help you respect your body and work with it to live better, stronger, taller.
Namaste. 🙏🏻😉
Aww that's amazing! Well done! Take care! Stay strong!
Qi jong is a good Option (particularly for older people who are out of shape) as it safely increases your flexibility if you do it regularly
This video randomly showed up on my feed! I saw this when you first posted it. Enjoyed it then and enjoyed it today. Hope this brings some cheer to your day! Your video brought some cheer into mine
God: puts bones so we don’t become wiggly
Humans: flex
God: wait that’s illegal
Do you watch sssniperwolf???
@@zainabtanweer2910 I do
Zainab Tanweer SSSniperWolf didn’t create the meme..
@@zainabtanweer2910 why?..
haha
Awesome video! :)
What hasn't been pointed out is the myofascial connections through your whole body which work together and can actually change tension and shape through the myofibroblasts. This extends way further than only one muscle group, but through entire chains of fascia, muscle's and joints throught the whole body. In my experience as a physical therapist breath-release exercises speed up the process, because the myofibroblasts wil instantly change the line of pull if addressed correctly. This makes it possible to increase range of motion drastically in a matter of minutes without negative side effects! :D
I could touch my toes only after taking 5 semesters of dance in college, now I'm trying to do it again over a decade later... What's this about breath-release exercises drastically speeding up the process?? I gotta look this up :O
@@queasyweasel
Muscles have memory so you have an advantage. 😉 It simply means deep belly breathing w/stretch hold and slow exhale thru mouth or nose (tip of tongue on roof of mouth helps.) @5:58 holding stretch seems best.
Who else try’s to be like sofie but ur parents tell u to stop cuz ur gonna break ur back.
OH RELATABLE
Mehh
Its mee yes 😂 meee
Kawaii Kookiez me
Me: *can do a back bend and does a back bend*
Mom: YOUR GONNA RIP UR BACK CHARLI
me: bruh I’m flexibility mom duhh
Hey Physics Girl, I used to be that flexible in my childhood until I showed it to my family members, and I was told to quit doing it because they found it awkward and provoking. It used to be natural to me, and it felt really good doing it, but I had to hide it from everybody else until I quit doing it, it's a shame when you have to hide these gifts from everybody else. The body goes stiff when you don't practice it for a long while...
I am going to stay in touch with this channel, I like where you're going with this and I sense in your voice curiosity and enthusiasm at the same time, your enthusiasm is infectious, and I am excited to give it a try to it again.
Quite inspiring and stimulating, thanks! 💞 🤗💞
Please don't stop chasing ur dream
Please chase ur dream 🙏 Don't bother about others who are not interested in ur Passion
So basically, stretch and hold each muscle group for 2 minutes a day, 6 days a week, and over time you'll get more flexible? But probably not as flexible as folding yourself in half like Sofie.
IceMetalPunk 50 seconds for each muscle group is enough. She said 10 wasn't much better than 5 mins a week
IceMetalPunk
Does anybody know if there are proven benefits of this?
Mormielo well with flexibility you are less prone to injuries, especially if you are an athletes
Edwin Guerrero That is the common understanding, i heard that it was benig questioned though.
I may be wrong, perhaps they were referring to stretching as a warm up, i have to double check.
It was questioned in the source material provided here. No answer was provided, but doubt was cast on the conventional belief that stretching reduces injury.
I still have questions about this "optimal" routine. The articles I could access for free claimed it took 2 to 4 reps of 30 seconds each to achieve maximal range of motion. So is it 60 seconds per day not including warm up sets? do I have to reach my full range of motion? that seems likely. Perhaps the take away is to stretch 3 times a week for twice as long; 120 seconds per muscle group. It is per muscle group right? Too bad I don't have access to the full study, I may have to extort a student.
Title says stretching.
Focuses mainly on contortionist level stretching.
Challenge accepted.
😂😂😂
videos!
Lol right
Love the specific numbers at the end! 5 min per week over 6 days is so practical and attainable
Thats the lower limit to see results though.
I do a good amount of static and dynamic stretching before I exercise and I’m HORRIBLY inflexible(10-20 min4-6days a week). It won’t benefit you to only stretch that little unless you just do nothing with your body and are incredibly unhealthy
Once I started doing that after the workout too I noticed significant results
Great segment on stretching. Love the 5-part analysis on what's really happening plus the practical advice (5 minutes total per week). Great show.
Everyone can be flexible 🤷🏽♀️
Just work for it
@F-zero91maru it really depends? Can vary a lot by your age, how naturally flexible you are, whether you're already active etc. The younger you are the easier it will be as children are naturally more flexible and you can maintain that flexibility with regular stretching, some people are naturally more flexible and can go from not regularly stretching to doing the splits in a month, some it will take 6 months to even get 1 type of splits. Being already active can help or hurt.
I've done what she said of 5 mins per week. It's been 2 months now and I can almost completely touch my toes. At the beginning I could only go half way
I’m naturally flexible, Ive never worked for my flexibility I just have a genetic disease
@F-zero91maru stretching does hurt if you do not maintain your flexibility or you are not used to stretching.
CChaca you are right, but have people who can’t get flexible
Thank you for making this video. My I have a connective tissue disorder
called EDS. Some
Of my kids have it also and some do not. My 9 year old is a gymnast and her muscles are BIG for 9.... but her 11 year old sister also a gymnast is super flexible because she does have EDS. I keep telling my 9 yr old she will get flexible we just have to keep stretching and she is starting to see some return for all of her hard work.BUT it was fun showing her this video that even though her sister has a different type of connective tissue it doesn’t mean she will never be flexible. Very educational ! Thanks for sharing!
That's awesome
Rebecca, Stu & The Crew Type GELATIN into a search engine. What you are looking for is GELATIN WHAT IS IT + 8 USES AND BENEFITS by DR AXE. I have taken gelatin for 2 years and I do about 1 hour stretching per day at least 6 days per week. I do not have any more lower back problems which have plauged me for 40 years. I am 66 years of age. I hold flexible positions for at least 1 minute. I do each exercise at least twice and some
3 times. I don't just hold the extension in one position but 'creep' or keep 'extending' the stretch throughout the exercise. Also, read what DR AXE has in his web site about COLLAGEN and MSM, (Biological Sulphur, Methyl-Sulphonyl-Methane). I have taken these products also and they are of benefit to me. Hope that this info is a help to you. Kind regards Ian.
Ian jones thank you, I will look into it!
Rebecca, Stu & The Crew Yin yoga is such an amazing exercise for connective tissues, fascia, joints...!its a deep stretch practice!
I have EDS as well.
*you know how eventually, after being dragged for hours ad months by youtube recommended, you finally cave in and are glad you do? I enjoyed this!* :)
The only comment with bold letters lol
Cage Ò Riada how do u comment bold letters
@@whatatawaht I don't know, I'm not the one that does bold letters
Thanks. This is really good.
I'm 55 and I'm more flexible now than I was when I was 20.
I started doing yoga regularly in '04. I do a few basic poses just before I go to sleep each night.
This year especially I've noticed a lot more flexibility and greatly reduced pain in my hips and lower back and ankles. I worked in the woods (lumber) when I was younger and had some pain from impacts on my joints and so on.
I really wanted to try a natural approach. I learned that yoga does work despite being told by many people over the years that it wouldn't. 😁👍
Why is everyone in the comments so lucky literally everyone here is hyperflexible meanwhile I can't do anything like the splits
Brielle Newman I’m soooo close to my splits but it hurts so bad to push it all the way down. How much time did you stretch a day to get your splits?
keep working💪💪 ( for me it was ten years since I'm not really flexible and my body stiffened😅)
@@snehaaggarwal39 I would do a 15-30 minute stretch routine that targeted the muscles used for splits before I would attempt my splits at the end of the routine. Warming those muscles up and lengthening them before trying your end goal really helps. Took me 6 months to almost get my splits while being injured. I had previously dislocated my hips on both sides at different times.
@@Nuswodahs alright I'll try that. omg that sounds extremely painful are you ok?
And now I’m having flashbacks to when I would push myself so far while stretching even If I cry-
What a pretty girl Sophie is. I love her hair.
Sinead Campbell ikr
Me too it is crazy
sofie*
@@xchazz86 and @AJ81 yall are both perves
@@toluwanimibankole2345 how about you grow a pair and get with the human continuity program?
I’d believe this. I’m an acrobat, aerial acrobat, and contortionist. Stretching used to be very painful for me but now I enjoy it. The discomfort it gives me actually gives me somewhat of a runners high but most of the time it’s just relaxing :)
As a hypermobile person who really enjoys gymnastics I can say that it doesn’t bring only positives, as it makes it much easier to dislocate parts of the body and sprain ligaments, It also makes it take longer to recover from muscular pains after workouts, and it increases your chances of having asthma, for example. One thing that I don’t see people talk much about is how hard it is to learn to write while having hypermobility, since our hands don’t grip in the same way it makes it really painful to write for long periods of time, and specially when you’re learning, writing stuff will take longer and your hand writing will be terrible, which made my parents put me in calligraphy lessons, that lead to me going to physiotherapy for a whole semester when I was young.
Thats it they gave away her secret SHE HAS A SPINE!!!
"secret" ...because I doubt anyone over the age of 10 seriously wondered if she has a spine or not...
@@Tintenfischchen I'm pretty sure it's just a joke.
@@ForeverCellist For most people, sure, but some of the comments I've read (most probably from kids) seemed pretty serious...lol
@Maddie land Yes, you're absolutely right :)
What do you mean
watched afraid that stretching would turn out to be a bad thing 😅
It is but in a long-term after 30 years or so, but who cares about tomorrow, the goal is to get impressions. Stretching is the woman alternative to the man steroids. Looks hot but kills you.
Alexandros Fotiadis neither stretcher nor steroids have a direct correlation to gender, also exactly everything else you said
And I swear I avoided this video for months because I didn’t want them to say anything terrible that I didn’t know lol
Alexandros Fotiadis weirdest comment award goes to.....
omg me to
One time at a water park, I slipped on a super slippery surface into middle splits. The pain was unlike anything I can ever explain. I couldn't speak, and my friends were looking at me in stunned horror. I thought I was going to have to call 911 because it hurt so much. Eventually, I scrambled up to my feet and the next day I had huge black bruises along my upper inner thighs. I was/am a ballet dancer, and very limber, but the sudden shock of middle splits in freefall was too much for my body to handle, I guess. It did not make me more flexible. :D
LoL my brother pushed me down to the floor when I was trying to learn the splits. Maan it hurt but I guess it must of done something because now I can do them without stretching for a long time. I don't know why.
@@lucysmall3082 Ugh!!! I remember that pain! It kinda makes me dizzy thinking about it... At least you had a good outcome!
Ewww i can feel your pain. Must have been an horrible moment.
I don't have a very good middle split but what I do to try to get more deeper into it is I lay on the floor and put my legs up and then go into a middle split in the air then keep on doing that. That's usually how I stretch my middle splits
@@Dreylita Thank you!!! It was! 😭😭😭
The problem is- when people like Sophie get old, the back muscles no longer support the spine, and the soft tissues are not as elastic anymore as they used to be. The result is often a condition called spondylolisthesis (gliding vertebrae) which is painful and sometimes even leads to paralysis. I‘m a doctor and I‘ve seen quite a people that needed surgery.
Ouch!..I'm not so envious anymore.
Sounds like something that can be easily prevented by a continued lifestyle of strength training, but doctors just don't recommend that over fears of the patients getting the doctors in trouble if they do ego lifts and incorrect lifts, which are also very easily preventable.
Well, it go against the body anatomy, 75% of water. Some air and some earth.fire. Stiffness dont help people when they get old, either, it help dr with surgery. As long the members have good circulation, it will be good. Circulation of blood nutrients that make difference in old age.
I've been stretching since my early 20s. I've always said to people it's one of the main things I do to reduce the risk of injury. I'm no saint and don't stretch EVERY day but I maintain it as an integral part of my exercise routines. Like that prof was alluding to it helps so many of the body systems. A friend of mine mentioned it releases something like 15% of your body's physical strength/potential. Definitely a big fan! Goes hand in hand with any other physicality for sure.
I been stretching since I was like 6
I'm pretty sure I'm 100% type 1 collagen...
The real Slim Shady. I have mostly Type 3. Literally. I have a connective tissue disorder called EDS Type 3 Hypermobility. Natural born contortionist. Actually isn’t fun though, my ligaments and tendons are too lax...it doesn’t keep my bones where they should be. I dislocate joints a lot! Yeah, legit dislocations that usually happen with force thrust upon a joint. I dislocated my knee last month sitting down with my legs crossed and accidentally moved it wrong. Popped completely out and I had to pop it back in. Bruised up, and everything...it blows.
But hey!! I can do things most people can’t.
@@Deeb22 same here also with eds type hypermobility :/
Desiree Biles you need maybe make exercises and custom your body to do that movimenta naturally at the day.
Hope I help you
Moviment*
@@alexandrapaese7213 I'm pretty sure her doctor already told her that....
Why does her spine look like a whole Caterpillar in the thumbnail
Omg 😂
She doesn't have a spine. She has a caterpillar.
It's just a moth. I mean a myth. Lol
Hint Hint: thats not sophie
Dianna, I know this has been out for several years but this has been great information for someone trying to remedy some muscle tightness that has been resulting in chronic back pain for years. My "physics brain" needed this vs all the other stuff out there (whether yogic, chiro, etc) on how to resolve tightness. Thank you so much. Love the channel!
Pls be careful but hope it helps.
So stretching makes my spine look like a caterpillar according to the thumbnail.
Edit at 10 months later (😂): Thanks for all the likes and comments guys 😂
Pony Princess you're welcome 😊.
AMAZING
😂😂😂😂
*THIS COMMENT IS UNDERRATED*
666 likes. I will leave it at that
my back has cement and sharp steel scrap as connective tissue
emperorSbraz, oh yours too. So I'm not alone in this.
I'm hyperflexible. I can touch the back of my hands with the tip of my fingers I can also put my feet behind my head without training. But I've never been able to do the split. I've always been too lazy to train enough to do it.
Akasame I’m just confused on how you put your fingers behind your hand like what-
could never be me-
although i would love to start training to be flexible, kinda wanna be a gymnast
That’s being double jointed.
this is a reminder to quit being lazy, you have had four months you fish.
I can do middle and normal splits
After seeing this video, I can recall the process I went through in the past year having started regular exercises 3 times a week. Pretty much nailed it.
I only stretch my credibility and get all my exercise jumping to conclusions.
hotdrippyglass
Ritter Sport???
Esse ich gern.
Lol
Brilliant lol
hotdrippyglass lmfao riiight
Excellent! I'm an engineer who, after 30 years in industry, is becoming both a high school STEM teacher and a certified triathlon coach. I greatly enjoy the process of using data as part of the processes of getting fit, improving performance, and staying injury-free for a lifetime of sports participation (well into one's 80's).
I've long known that "less is more" when it comes to stretching, and that gentle static stretching is vastly preferred over more forceful dynamic stretching, but this is the best presentation I've seen summarizing the extremes, the process, the bio-physical mechanisms, and the data.
Well done! Thanks!
BobC
It all depends on the kind of flexibility you need to build, and not only due to the effect of stretching on max strength output.
We've known for a long time that the actual flexibility is build through static stretching, BUT for certain sports, dynamic stretching can be neccesary to include as its also getting nerves used to quick stretches.(taekwondo vs obstacle racing, slightly different needs.
Do you use Stryd or one of its competitors?
This was a brief summary. The findings were that for ROM improvements static stretching (it didn't say gentle) is superior (nor did it say vastly). However the articles also claimed static stretching reduces performance in cardio and strength training more so than dynamic stretching. It could be that dynamic stretching is the way to go when combined with a balanced fitness routine that combines strength, cardio and flexibility.
I've said this in a different comment reply, but dynamic stretching is important for warming up before a workout. After the workout is the perfect time to do static stretching. As an exercise science student, we've looked at many studies that show static stretching before performing certain exercises (like a vertical jump for example) actually impair that movement, whereas dynamic stretching improves it. However, *chronic* static stretching *post*-workout improves flexibility, strength, and power. Both types are important, but the timing has to be right.
Lol one of my doctors said "haha yeah a lot of people say they're hypermobile. But you're flexible, ok." Then he asked me to perform different stretches and then he goes "oh wow you're extremely hypermobile"
lol.
My rheumatologist saw my hypermobile joints just once, and immediately diagnosed me with Ehlers-Danlos Syndrome.
Frozen June wow lol I just saw my rheumatologist 2 days ago, and he still doesn't know what I have 😂
@@gloop7458 lol i love weird teachers like that 😂 i have a history teacher that seems totally insane, but he's a great teacher 😂😂
i need that rn pls send help
i'm a 36 year old inflexible male and I've ALWAYS wondered about this. I thoroughly enjoyed this and I leave very informed. Thanks a ton.
I have a condition called Ehlers Danlos Syndrome or EDS. I have a mutation in my collagen (COL5A1 Gene) which causes my connective tissue to be extremely stretchy and weak. I can do a lot of what she does except the type I have causes those tissues to be TOO fragile and I get hurt. I have always wondered if Sofie doesn't have a milder form of EDS. My joints are so loose I dislocate over 30 joints every single day. (I have many videos on my channel haha) I have always been flexible, when I was younger my parents joked I didn't have bones. Then as I aged I got more and more flexible to the point where my body cant hold itself together anymore.
Life with Stripes OMG WAIT I’ve seen your channel before and I wanted to sub but I couldn’t find it again
Very interesting - thank you for telling us about your story.
OMG! I'm sorry 2hear u have such a thing. Do u c a specialist 4that? I'd so, what do they think & have said? If not, do u intend2 c 1?
I was literally writing a post about this and my EDS when I saw yours!
I have hypermobility, I was tested for EDS, negative results, as I age I'm not as limber.
I did the beighton test, and I scored -10.
Is -10 a bad amount? (I haven't taken the test yet)
@@SreenikethanI I think they're joking, the test is on screen, theres no negative numbers. They're saying that they're unable to do things described in the test meaning they dont have hyper flexibility.
Beighton score only goes up to 9 (touching toes counts as 1, not 2).
@@jmz1736 Yea, I got so lazy since a few years back I almost can't even scratch my back now... Need to get back on track asap...
got a full on 9
SOFIE. GURL. YOUR BODY LOOKS LIKE IT'S GONNA SNAP
Nati Whatever lol
YESSS I’m literally so scared for her
Btw when sofie was three she had her spine removed that's why she's flexible
ccc fff lmao, it’s sarcasm
Nati Whatever sofie does not have a spine
Wow im impressed by how straight to the point and well explained was this video🤩 You’re doing an amazing thing! Keep going!
I have to stretch to open the mini-fridge from my desk chair when I want to get a beer.
I also have roll over to the door when pizza delivery arrives.
culwin well you heard the lass, 6 days a wk for 5 mins!
The struggle is real man.
As a yogi (a calisthenics and yoga athlete)
I would say that 5-10min a week are not enough.
I only get my splits after doing 3 intense sessions a week of 15-20 min of hamstring stretching.
So what I'm saying is, everybody is different and needs different durations which can be more or less than 10min.
for me it was every day for 1-3 hours
Well the study says ~5 min for each muscular group per week, witch is ~50 secs per day, a stretch session with 15 different stretches would take about 15 minutes
It is 5-10min per strech, not the whole routine. I do 9 mins a week, and my routine is around 45min 5-6 times a week. But I am also hypermobile and just like the feeling of streching.
It's 5mn (actually i heard of 9mn) by muscle. not the all routine. If you want to get your hammies flexible, get 9MN of stretching a week. Like 3 sessions of 3mn. But if you do both legs, you are at 18mn and if you do others parts, you have to add time. That's the meaning of 5mn by week
Correct, everyone's different. I was able to get my splits in 5 min for 5 times a week.
Not to be a downer, but there's disadvantages in taking it too far. I have a friend with Ehlers-Danlo Syndrome, which is where a genetic defect creates hypermobility of varying degrees, up to the most extreme sort. When younger, some folks can be contortionists; when older, they can dislocate bones accidentally to the point of permanent constant injury. As in, "dislocate shoulders by turning in bed" type of difficulties. They can also have connective-tissue problems with the cartilage in organs like the heart. Early diagnosis is better for avoiding injury and getting treatment. I'd advise anybody who's clearly hypermobile to get tested for this.
Thanks I heard of EDS and got scared
AND YOU MADE MY FEAR WORSE THAN BEFORE , I'm 14 and flexible , should I see a doctor or is it too early ?
I am very sorry that it has frightened, that is not helpful for you. I do hope you can get it checked on if you think it is a risk, this is one of those conditions where early correct diagnoses allows you to manage it much better. I do not know how flexible you are, relative to your body type and age group, and I don't know what genetic testing might be able to show. I also don't know whattearly issues would look like or when it might appear. The disorder used to be unseen, only found out later on, when other symptoms were cleared out of the way. The folks I know had very mixed experiences with doctors, some very good and some extremely frustrating. Would you prefer to contact local Ehlers Danlo patient groups, and see what they have to say? Just running a search on the name, I see 3 groups on Facebook, for instance, whose members are patients and family of patients. I'm sure all of them would be happy to give advice for someone questioning their status.
I scored 7 out of 9 in EDS test
FML
That sounds like definitely ask your docotor to check or ask for referral to be screened for the condition. As I said, I don't know exactly how the good specialists handle this, whether simple genetic testing can do it.
I've just watched this video, 5 yrs.after it was recorded - and it was so interesting!!
I love the fact, that it is possible to learn something new and important, even from 5 year old videos.
Thank you so much 🙏
Should I start a contortion TH-cam channel like Sofie? Would anyone be interested in that?
Contortionist Journey I would!definitely!
As long as there's booty
Sure, that would be amazing! I love watching it!
Yessss
@@ZedNinetySix_ ew
Most important takeways: Water regulation, great for kidneys. Stem cell stimulation, great for overall health and 'antiaging'.
Whenever I stretch my joints make them cracking noises and my spine makes those kind of crunchy sounds.
But still a good stretch does wonders to get me going in the morning. Combined with a healthy dose of caffeine and a couple cheese salami Sriracha sandwiches I'm ready to go in no time flat
Vincent Oak don't worry this sounds are just nitrogen being released. If you feel a sharp pain then that's bad. It's like cracking your knuckles.
Make sure to eat the calories you would've lost in advance, ey?
i love when my spine makes those sounds. I get very disappointed when I stretch and nothing happens.
Vincent Oak my bones crack and crunch too
Make a video on your morning routines.
*I really just want to know how to make that sandwich*
Thank you for talking a little bit slower than usual. It's very helpful for non native english speakers.
A great feature of TH-cam is the ability to change the speed of the video clips a little. This can be done by going to 'Settings', and choosing "Speed", then "75%". I'm learning Italian, and this makes it a great deal easier to pick up words.
Thank you, thank you! I have multiple sclerosis and my leg muscles are becoming shorter with time and spacsisity. I see there's more hope than I thought in the physics of stretching.
I thought it just lengthened the muscle fibers but the addition of water and stem cells is great. More rationale to get up and move! 😉😊😀❤ Inspiration.
Spinal trauma almost left me hopeless beause of body changes and because mri said ligament changes. Is there hope that ligaments can return? I am mobile but stiff since the trauma.
@@vickismith6797 I have the same issue but am more immobile due2 such stiffness. The injury caused permanent nerve damage w serious gait issues in my legs. The injury caused me cervical spinal stenosis! 😨
~Plz get & stay well. 🌹
Plz get, be, & stay well! :3 ♥
My fellow MS sister!!
You’ve crushed my dreams of being a contortionist!
Thanks, now I can keep my expectations realistic.
How were your dreams crushed? You can still be a contortionist, just stretch
@@changing22
I agree but if you scan through the cited study sources in description box there may be more too it. Not all dreams are possible but maybe a version of them.
@@jmc8076 Oh, that’s true
I bought a yoga book/ stretching that shows different effect on parts of the body. Its so helpful.
I like the stem cell growth of these excercises.
Cool video. Thank you.
I honestly feel like I already knew all of this but they're just explaining it with bigger words.
Lol
Oh cool, ur famous :)
Their vocabulary is extending therefore becoming flexible
True
You knew stretching stimulates stemcells in tendons to differentiate into different types of cells?
"When I was young I used to watch TV when my legs were over my head"
She still looks like a teenager.
Alpha Beta she is?
Her mom comes in “DINNERS READY” she comes in walking like that 😂 she’s like “HOLY SH- you scared me”
@@mau6068 XDDD
IKRRRRRR
I started stretching in 2016 and I don’t have back pain anymore. It is worth a lot. But no crazy stretching like this
Eating allot of vegetables has also been linked to soften cartilage while still keeping it very strong. Staying properly hydrated and eating more vegetables will help you get limber quicker and stretching increases blood flow in that area.
I've been trying to understand this concept since, just didn't know how to articulate it. Thanks a lot
She was crazy bendy! 🙈
Was? OMG did she die?!
There you are, its been a while lol, did you leave youtube or wt?..
And still is...
Science with Katie if you think shes bendy you should see Anna mcnulty
Breezy Boo bendy*
so... Is it good for you? is there such a thing as too much? and how does age affect stretching?
I can't answer your question the way you asked it (lol) but I can answer it backwards?? XD My 93 year-old grandma started doing yoga and she has a lot of mental and physical flexibility now. And i know doing math every day and socializing in your old age increase your mental flexibility (so you don't forget words as often, yadda yadda. Idk about legit dementia and stuff though).
So I can give you examples of the effects stretching has on age, but not what age has on stretching :/ I would say it'd limit your max flexibility, but my grandma's more flexible than me now, so....
MythicGirl2210 thank-you!
I'm a fairly young lazy person and don't do anything special like exercise (other than simply running every now and then) and never stretched before. Stretched for the splits every other day and about 3 months in, I stopped because it hurt more than usual, and stretching actually did nothing to help. I'd gain flexibility then lose it _right_ after meaning the same minute I stretched.
*Long story short* there is such thing as too much. Just listen to your body and know when the pain is an unhealthy kind of pain. Also, age does affect stretching. The older you are, the more fragile you are. Better get started before your body gets stiffer.
Get more flexible gradually. Bit by bit. Don't force it or you might tear something. I injured my right hamstring forcing the splits in 2015. I can still feel it slightly.
Well I know when you're an infant you have incredible amounts of flexibility and lose it if you dont keep it up. For examples notice how easy it is for infants to out their foot in their mouth or behind their head without even straining or batting an eye look at how they sit with their hips pulled back and legs totally out of wack and it's just comfortable for them. Parents forcing them to sit "normal " us sitting in chairs straight and basically overall putting our body in a routine is what causes flexibility to go away with age. Too much and our body lets us know through injury and even then sometimes if we get right back into it our bodies can stretch further than they could before without injury. So for the most part theres no such thing as too much in terms of what you see others doing if they can do it especially without strain it's not too much...for them....huge emphasis on for them. Chances are they've trained their bodies to get there by either stretching daily or never stop stretching ie never losing their flexibility
Okay!! Sofie Dossie is literally blasting off the internet!! I've seen her in so many TH-cam channels!!! She is so amazing!!!!!!!!!!!!
Only 5 min per week? How much can u do in one minute a day?
it'd be 5 mins a week per stretch, i.e. each muscle group/range of motion. 5 mins for shoulders, 5 mins for calves, 5 mins for hamstring, etc.
Same
I do as much as I can because it’s fun
Ella Livly. Me too!
If your trying to get a split or a better back end or something of the sort do a minute of each, for example do a one minute left split a one minute right split and one minute of rocking back and fourth in a back end.
Sofie Dossi is soo pretty she's like a flexible barbie. And her skin is soo clear like wth hahahaha hooowww
Prett? Id call her an abomination.
Barbies are stiff
@@baltulielkungsgunarsmiezis9714 why-
True
@Tenzin Chosang "that’s okay, beauty is in the eye of the beholder." It is objective its just that some prefer one style over the another, and some have bad taste. (Meaning that if you have a german oldtown its objectively beutiful, if you have a japanese old town it its objectively beutiful, tho some prefer one over the other. But only those who have bad taste will say that you can put a german house and a japanese house next to each other.)
"But it is a bit rude calling someone a abomination" What is considered rude changes form people to people. My people always speak the truth and keep no secrets, it is considered rude to lie or stay scilent. While i know that the japanese would sonsider me rude as they rather lie than offend someone. But I am a member of my people so for me its not rude to speak my mind.
Just make sure to warm up any muscle group by repeated movement of that muscle or joint before stretching. Stretching cold muscles and joints can do you harm.
I've read that large studies involving large groups of soldiers and athletes over many years show no correlation between stretching and increased flexibility, but rather that stretching as a recovery modality during the days after athletic loading was what did it.
First time seeing this channel, and my curiosity is peaked. I love how you break things down into core components to determine how they work. I'm also a huge fan of physical activity and maintenance so thank you for the great vid!
As a kinesiology major currently in anp this is sooo cool!!!
Hey, do you have any good channel about kinesiology/biomechanics to recommend?
Fantastic video, awesome subject nice jacket. The human body is amazing
I’m stiff as a board in my lower body, partially due to a childhood injury. I’m going to use this as a guide to start improving. Thanks for the video!
This is my first time seeing this channel and I already love it. Thank you and you earned one more subscriber
When my friend asked me where i learnt to do a backbend i told her
Well you see funny story, i was at my friends house and we were talking about backbends and she asked if i could do one.
In my mind i couldnt but i desided to try so i leant backwards and landed.
To this day i dont know if it was because my brain knew how to do one, it was my instincs kicking in making sure i didnt get hurt or it was just pure luck of me not getting embarrassed.
If you are hyper mobile from a connective tissue disorder,muscles tighten to compensate for lax over stretched ligaments and tendons.
It’s all right to go beyond normal range of motion but not to continually hold it in that position. Overtime the ligaments and tendons will just stretch with horrible consequences later.
I just tried doing it today and guess what, it happened..😀
@@tobears7314 you did a backbend, Congrats!
Short committment + consistancy is super encouraging, thank you! I have a hard time setting aside big chunks of time to take care of myself, but this seems much more achievable!
A good reminder to keep stretching! I find it interesting that there are stretch labs to do it for people!
0:17 Yepp, that is the appropriate face to make :-)
zapfanzapfan
AGREED
zapfanzapfan E
How?
Yah
I'm an ex contortionist and I LOVED THIS VIDEO!
I'm an contortionist but not as flexible as Sofie
An ex contortionist? How does that work?
@@christianrqq same here not even close to that level
love your curiosity
lindf people should always give others credit for being curious and doing something about it.. most ppl act annoyed :(
I'm 60 with joint arthritis and muscle pain. I cannot do contortions but I can do more to be more mobile with less pain. This video is food for thought thank you.
i feel like this video went over everything alittle too simplistically, or just not practically enough. like, i need more.
Yoga.
Soffie:does back bend
Me:breaks in half 😂
LMAO
*spine start glowing*
Who go straight to the comment and still watching the video??only me ok 😁
Yeah. I watch full video first then go to comments
I'm doing this right now😂😂
I read while watching! 😝
Yeah want to see if worth my time.
I was looking for comments about the spine.
As a personal trainer.... thank you!! I can forward this video to my future clients with questions about the "cracking" sound after stretching
More physics in biology pleaseeee! Amazing nature!!
i want to know where you got that AWESOME jacket?!!
fACTS
stretching for me helps to relieve pain from my back and hips, it does weirdly feel good.
same, whenever i hurt my back (from sitting for long durations and improper posture), i couldn't relieve my back pain from sitting/standing straight, and it hurts a lot to twist and turn my torso, but stretching my back, i.e. downward dog, child's pose, seal position and doing planks helps a lot because not only it lengthens my back, it straigthens it without any movement and engages my core too so my back is more supported by my core
@@lourainevillalon3852, the entire time watching this I kept saying, “So, yoga...!”
I found this really interesting. I try to stretch every day and it sure seems like it helps me stay somewhat flexible. I heard mention of collagen in the video as a reason why some people are naturally more flexible, but is there any scientific evidence to support that taking collagen supplements does anything for your joints that a decently balanced diet doesn't? Or glucosamine/condroitin for that matter? I've always been skeptical of these things but it would be really nice if there was something that worked!
Why is the thumbnail making me uncomfortable