I just like the way you explain and show. Unlike others you do not use clickbating titles and you do not boost how you got this and that in seven days or whatever way to short period of time to have a sustain result. I appreciate how you care for safety and emphasize the the element of time. That s encouraging and no frustration will come up. Thank you
After years being told I wasn’t able to do a forward fold and touch my toes because I had tight hamstrings, a yoga teacher suggested I incorporate a stretch that focuses on the lower, outside portion of my back. I stretch both sides and immediately get inches closer to my toes. My hamstrings were being sufficiently stretched all this time. My lower back was not.
I don’t know if there is a technical name for the stretch. If you know, please share it. I start in a forward fold very gently. When I am stretching the left side (I think it is where my obliques wrap to my back), I lock my right shoulders location and pivot clockwise from the right shoulder so my left shoulder nearly goes in front of the right shoulder in a twisting motion. As I move into the position I can feel tightness and I slowly move through where I am comfortable and hold. I do the opposite to stretch the right side. I often play around with reaching the arm on the stretching side out until in different directions until I feel I have gotten the entire area loosened up a bit. I now do it 3-4 times throughout a day just to stay looser. It was odd to me that none of the other twists in yoga where really targeting that spot when my body was in them. Very grateful for the yoga teacher who gave me this 30 seconds of wisdom after feeling like I had maxed out my flexibility in the first 10 years of my yoga practice.
Excellent video Lucas! Specially when you pulled your muscle out to explain something about it. This was so unexpected yet really caught my attention! Well done!
Excellent video Lucas! We need more people like you here. This is the first time in my life I've felt any hope for my extremely tight muscles, thank you!
I heard you mention that hamstring tightness is partially in your head, so I stood up, relaxed and told myself exactly that, and reached down and touched my toes extremely easily. No lie. It was the weirdest thing.
Science of stretching is good, I have it. I’d call it stretching that is intense as strength training. Make sure to start out using the modifications instead of jumping right into the full stretches. Most of us should focus at least as much on flexibility as strength training, if not even more. Work your weakness, especially most men who functionally need more flexibility, but they’re spending all their time on strength training at the gym instead.
Your videos are excellent Lucas. A real lesson in clarity and great video production. The content for yoga and health is a bonus. I really enjoy both the very useful content and the quality of production. A rare thing. Well done!
I (40 years old) am currently in the seventh month of my rehabilitation after cruciate ligament and meniscus surgery. I sustained the injury playing soccer, which I have been playing in a club for over 30 years. In my search for useful, relaxing, complementary stretching exercises, I came across your video. What can I say? I did this exercise yesterday and today for three minutes each. The result is sensational: I haven't been able to touch the floor with my hands/fingertips with my legs straight/knees bent for about 15-20 years - until today! What a phenomenally wonderful feeling and sense of achievement! Thank you so much for your inspiration, guidance and work! Please keep up the good work! I'll be sure to drop by again soon! All the best to you and best wishes from Peine (Hanover/Braunschweig area in Germany)!
I absolutely adore how you get straight to the point with valuable information and no affectation. Your video on hamstrings has already helped me. Thank you. I can already feel the improvements occur through relaxation during the 4-minute pose.
First video of yours I've seen. Love the simple yet scientific approach to stretching. Now I know why, ever since high school, stretching never seemed to work for me. 10min video fundamentally changed how I view/approach stretching. Thank you
I'm freaking confused with all the flexibility guys online. Some tells you active stretching is superior to passive, others tells exact opposite. Some are telling me 2-5 minutes in a pose, others say 30seconds but for 6 - 12 reps. And all of you guys say it's based on science and add some research papers. I'm not a scientist, I don't know how to read that papers, all I wanna know is how to reach splits more efficiently. After one year of stretching at least 5 times a weak for one hour, I made good progress, but I'm still not at the ground and I start to get a little impatient....
When stretching, always start with a warmup/dynamic movement. Then you can move to static holds. Breathe in when rising up, and breathe out when going down/further into the stretch. When first starting out or if you've taken a few days off lower movement/hold times are best. As you progress, you may gradually increase. Also be sure to bend at the hips, instead of with your back. A rest day is also important, so be sure to include one every so often. Hope this is helpful!
Usually the sample sizes in these studies are so small they're not statistically significant. So I suspect there's confirmation bias - you hunt until you find the research that supports your pre-exisiting opinions. Active stretching is geared toward pre-athletic activities. So probably not what you're after.
Omg! When you pulled the hamstring muscle out of the back of your leg, with the sound effect, I was laughing out loud! Thank you for your thorough & lighthearted (& wonderfully edited!) videos. Very impressed!
You said contracting your muscles helps them grow and stretching does the opposite. Does this mean that stretching can not only lengthen your muscles but also shrink them in size?
I've also heard of glute amnesia where your glute muscles go to sleep and leave all the work to the hamstrings which become over worked and tight. Great video.
Hi Lucas! Is it possible to practice this hamstring stretch every day? or is it better to do it every other day to recover? I'm a beginner! Thanks for your clips!
Wow I had to stop early as I felt dizzy (I have low bp), and decided to see if I could touch my toes anyway. I slowly straightened my legs, and was able to touch my toes. Usually I can only reach down to about 20-25 cm off floor before locking up. This was amazing. I have 2x annular tears, sciatica when exacerbated but I can’t believe me of all ppl had such a quick result 🤦♀️ wow. Definitely subscribed
Wow! What a professional & creatively produced channel. Most definitely an unexpected birthday present this 12th day of June that I'll share with others.
For SI joint pain, it's important to be cautious with certain stretches that might aggravate the area. We have a helpful video on this topic here: th-cam.com/video/cdqRK0D2NQw/w-d-xo.htmlfeature=shared&t=480 -YOGABODY Team
Passive is quick, but effective for only a very short time and does very little to affect actual change in range of motion. Standing up from the stretching position will do more.
I love your content Lucas, it's wall made, very concise, and well explained, while being relaxing and follow along. Can't do much better ! There is although the fact that *no single* mobility educator on TH-cam or elsewhere says the same thing about stretching poses duration, or even relative importance of active vs passive mobility training. I appreciate the precisions you make here but still. I decided to go to research paper directly to make my own views, and they kind of contradict themselves too on optimal duration. Isn't then it a wrong statement you make about science of stretching being clear and resolved toward 2-5mn duration ? I tried to download your PDF to find studies reference but couldn't find any. Don't get me wrong, I'm not against your approach, I even found great benefices trying your way, and incorporated it in my mobility practice. But stating such clarity on what is best might be deceptive if it's not. I wouldn't stop appreciating your content with a more nuanced approach, clearly outlining what's scientifically validated vs what are you beliefs on the topics (which I'm happy to consider!). Cheers mate
Hi i have a question. Can you built up more sarcomeres with excentric strength training for the hamstrings? Then you should get more ROM in hamstring stretches?
This is EXACTLY the info I was looking for. So many nonsense videos on TH-cam that don’t explain this at all. Thank you! I’ll be incorporating this as my hamstrings are as flexible as a steel rod.
Perfect aula , você tem uma ótima didatica pra explicar as coisas parabéns o vídeos não é cansativo ! Até eu que não vejo vídeos sobre o assunto entedi entedi .. Nosso corpo é uma máquina Parabéns
A newbie to your TH-cam channel. Done some yoga off and on for years, but from watching your videos and especially listening to your explanations has been so wonderful. Thank you for sharing your knowledge and insights to help others.
How do you come to the statement of 2-5 mins? Can you link the research you are referring to? (From the research I know anything more than 2 minutes per passive stretch doesn't lead to significant improvements)
Thanks for all your Videos - especially the hamstring Videos. I've been doing daily stretches for several weeks now before going to bed and slowly see some improvement. It's still a long way to go before I can do a proper forward fold but I try to keep myself motivated and keep going 🎉
Aight to late to check this out tonight, but I started in November being about 10in away from touch my toes, and am down to 6in way now… but I think with this video, and the rest you got, I just might be able to make it by the end of the year (which was one of my chief New Year’s resolutions) so all this to say, thanks man for making this video!!
The “too fast or too stretched” alarm might help to explain the phenomenon of sprinters vs distance runners in terms of flexibility. Distance runners don’t generate as much force per stride, as they train for endurance, so their muscles are not contracting as quickly. A sprinter does just the opposite: fast strides and more power for shorter bursts. I will be incorporating these flexibility concepts into my routine to see if I can get quicker, more powerful function by increasing flexibility. Thanks for the awesome insight into alternative training.
Thank you for the informative video! I could like always bend forward and even put my palms on the ground with straight legs, but after that it feels like I've hit a wall, next progressions like elbows to toes feels so impossible.
Try focusing on strengthening your hamstrings instead of deep stretching. Gentle, restorative yoga can be a great way to support your recovery. -YOGABODY Team
Hi, thanks a lot! I love the content. Can I ask 3 questions please: 1) Regarding the ragdoll pose, you don't specify if we should actively straighten our legs to increase tension. Given what you said about the wet noodle, I suppose we should just be in that position and it will be fine? I do notice my calfs and hamstring being active, so I guess it's working? 2) The ragdoll feels a bit as if i was engaging my calfs and hamstrings, since my knees are not locked and the muscles have to work? Is that the case and if so, is the muscles being engaged not mutually exclusive with the muscles getting stretched? 3) Is there an upper limit on how many minutes we can do a stretch per day? you said at least 3-5 minutes. Can I also do 3x5 = 15 minutes over the whole day?
Thanks man. I've developed crazy shoulder mobility and flexibility over time with practice. But hamstrings is where I've stuck forever. Hope ur strategies work.
Please tell me what went wrong: I did an experiment related to your video a few years back. I had tried for pretty much two decades to be able to comfortably touch my toes or sit upright with outstretched legs. I just didn't get any improvement, until I realised one thing: even if I stretch every day for 5min, I spend like 16h in a sitting position (including my habit of sleeping with my legs angled). Thus, I tried an experiment: whenever I had the opportunity at home to sit, I put my feet on a height adjustable seat and gradually increased its height. It took me only a few days to become flexible after all those years! However, a few days later, I walked and stepped on a minor bump and suddenly I had a really bad back pain with apparently my psoas muscle cramping for days! Thereafter, I would fall back as soon as I tried to sit on the floor. This frustrated me and I did the same BS again and it took me only a few days to become flexible again, but also a few days until I sneezed and had the same massive pain again!
It seems like the quick gains in flexibility may have overstressed your psoas and back muscles. Rapid changes without enough time for your body to adjust, especially without strengthening your core, can lead to strain and pain. A consistent, more balanced approach-stretching gently while also focusing on core strength-might help prevent future issues. You could try the 21-Day Happy Back Challenge? www.yogabody.com/happy-back/
Well said. Great video quality too... I recently learned a trick to temporarily increase hamstring flexibility. You place both fists between your knees and squeeze them as hard as you can for about 5 seconds. I use this at the beginning of my stretches to help loosen up. Can you explain the science behind that??
Does streching (Sarcomerogenesis) let my muscles look thinner from the outside and "cancels" out the muscle growth (hypertrophy) when I do resistance training? Thank you for the great Video!
Stretching itself (sarcomerogenesis) won't make you look thinner or hinder muscle growth. In fact, improved flexibility can actually help you perform better in your workouts and potentially lead to better results. - YOGABODY Team
Hi Tom! You can watch our other videos that might be helpful to you too! Here's the link: www.youtube.com/@YOGABODY.Official/search?query=hamstring - YOGABODY Team
Can you please provide references as to where in the “literature” you have found that it is “very clear that if your goal is to increase ROM the most effective way is passively” ? A 2023 meta-analysis (which screened 14.851 papers) shows completely contradictory results to what you’re claiming here (alizadeh, S., Daneshjoo, A., Zahiri, A. et al.)
As far as Iam interested as well in a study that supports his statement - your cited meta-analysis (DOI: 10.1007/s40279-022-01804-x ) dont claim what you said. This study included 55 papers (these 14.851 papers were screened, but had no impact on this analysis, because they were duplicates or had different criterias like post-injury stretching) and found no difference between range of motion benefits from resistance-training vs stretching. "Completely contradictory results" is a bit misleading, in my opinion.
@@geronimodurat1874well, If there is no difference between range of motion benefits from resistance-training vs stretching, then clearly passive stretching isn't the most effective way of gaining range of motion.
Numbness in your calves could indicate nerve compression or circulatory issues. It’s best to adjust your position and consult a healthcare provider if it persists. -YOGABODY Team
In my late 20s and 30s I practiced ashtanga yoga intensively, and I think was too passive, which eventually resulted in a hamstring injury that persisted on and off for years (maybe a proximal tendon injury). Coming back to it now in my late 40s I've found that if I'm too passive in my stretching it leaves me open to injury. Particularly the hamstrings that seem to still be in rehab..(perhaps messed up scar tissue). So I tend to keep various levels of activation in my poses to guard against over extension / muscle vulnerability. Wonder what your thoughts are on this.
Splitting your hamstring stretching into 2 sets of one minute each is perfectly fine and won't significantly affect your results. It's more important to maintain consistency and ensure you're stretching with proper form. Listen to your body and adjust as needed for comfort and effectiveness. - YOGABODY Team
I have bulged s1 l5 my hamstring on that side is always tight. I read I should not try to perform certain hamstring stretches. What are some I can safely perform?
Potentially dumb question; Im not flexible in this regard… and I found small gain from doing my exercise. Impressive! But, I run regularly, played tennis today, go snowboarding, am fit enough to do those feel activities…. Do I really need this kind of flexibility ? How harmful is it not to be able to touch toes? Any insight on the benefits be good to know
Hi, I am a bit late. But I am pretty sure that your injury risks go down. I am not quite sure why, but it might have something to do with the muscle becoming shorter and tighter.
Thank you for this video and love your energy :) ... can I ask your perspective... with the 3-5 minute stretch... Iv been testing cycling with 15 minutes... pushing a deeper stretch then lightening of but not full rest then back into it Would that be effective in the long term? Or do you suggest 3-5 minutes of total rest and then another 3-5 minutes? Or eg would a 20-minute 60-70% hold and breath into it be effective? Iv good discipline so looking to test all options :)
Thanks for the kind words! Cycling in and out of a deeper stretch can be effective, but long, sustained holds (like 60-70% for 20 minutes) can also work if you're disciplined. Both approaches have benefits-just be mindful of not overdoing it, and listen to your body. - YOGABODY Team
@@YOGABODY.Official thank you, yes the longer duration seems to be better for me at the moment with mini cycles of intencity during the 20 minutes ranging from 40-80% for 30 second holds... there has probably been muscle amnesia so the longer time is reconnecting the circuits of the mind and body :)
Hello, Lucas, thank you for the awesome video! What about frequency? Are there enough gains in doing multiple sets of these type of exercises or just one set of 2-5 min once per day is enough?
Initially, aim for 30 minutes and gradually build up to 5 minutes per stretch. Try to do them at least 3-5 times per week, depending on your activity level. - YOGABODY Team
Is it normal to only feel fatigue in your quad muscles when doing this, especially in the last minute of the hold? Perhaps I was bending my knees too much and not stretching the hamstrings at all?
A slight bend in the knees helps protect your lower back, but bending too much can make your quads work harder. Try shorter holds and gradually build up to longer stretches as your flexibility improves. -YOGABODY Team
Hello Lukas, thank you for your video - new sub 😊 I had a compression fracture of my spine due to osteoporosis last year in October which has completely healed since then. I am under medication for my osteoporosis as well. Request you for some exercises which would help in strengthening my back muscles. Thanks again.
Glad you found the video helpful! For strengthening back muscles after a compression fracture, consider consulting a PT for personalized exercises. - YOGABODY Team
I had trouble remembering which is medial and lateral rotation forever, but for anybody that was ever into the music of Tool, I just had a light go on in my head: In Lateralus, towards the end and the dramatic peak of the song, Keenan repeatedly belts out "Spiral out!", as in "outward rotation"
Does this work with high chronic constant muscles pain and so a lot stiffer and no range of motion anymore.. ?cause I will have a lot of pain in arms and back en chest as well in this position.
So question? For the last 8 months or so I’ve had this feeling in the back of my leg right under my left glute of like a pinched or a muscle pull. I can’t fully extend my left leg without pain. It even sends pain down my left leg when I sneeze. The reason i ask is because with my right leg it’s completely fine along with any other stretches I do. Its just the muscle under my left glute.
We'd recommend checking with your doctor or PT to diagnose the issue. They can help diagnose the issue and recommend the best course of treatment. - YOGABODY Team
Very few videos explain the science behind everything they do, hope you keep up the noble work! Very informative and helpful, i am grateful
Glad it helped, Hiteshkumar!
- YOGABODY Team
I just like the way you explain and show. Unlike others you do not use clickbating titles and you do not boost how you got this and that in seven days or whatever way to short period of time to have a sustain result. I appreciate how you care for safety and emphasize the the element of time. That s encouraging and no frustration will come up. Thank you
After years being told I wasn’t able to do a forward fold and touch my toes because I had tight hamstrings, a yoga teacher suggested I incorporate a stretch that focuses on the lower, outside portion of my back. I stretch both sides and immediately get inches closer to my toes. My hamstrings were being sufficiently stretched all this time. My lower back was not.
What stretch did u do if it's okay sharing?
Where those stretches for the QL (quadratus lumborum)?
I don’t know if there is a technical name for the stretch. If you know, please share it. I start in a forward fold very gently. When I am stretching the left side (I think it is where my obliques wrap to my back), I lock my right shoulders location and pivot clockwise from the right shoulder so my left shoulder nearly goes in front of the right shoulder in a twisting motion. As I move into the position I can feel tightness and I slowly move through where I am comfortable and hold. I do the opposite to stretch the right side. I often play around with reaching the arm on the stretching side out until in different directions until I feel I have gotten the entire area loosened up a bit. I now do it 3-4 times throughout a day just to stay looser. It was odd to me that none of the other twists in yoga where really targeting that spot when my body was in them. Very grateful for the yoga teacher who gave me this 30 seconds of wisdom after feeling like I had maxed out my flexibility in the first 10 years of my yoga practice.
@rachel Great description, gonna try it today. Thanks :)
Seems like latissimus dorsi
Excellent video Lucas!
Specially when you pulled your muscle out to explain something about it. This was so unexpected yet really caught my attention!
Well done!
Glad you liked the video, Marc!
- YOGABODY Team
Thanks! I appreciate the content on your channel, it has helped me so much.
Glad it's helpful!
-YOGABODY Team
Excellent video Lucas! We need more people like you here. This is the first time in my life I've felt any hope for my extremely tight muscles, thank you!
I heard you mention that hamstring tightness is partially in your head, so I stood up, relaxed and told myself exactly that, and reached down and touched my toes extremely easily. No lie. It was the weirdest thing.
That's amazing! Sometimes it's all about the mindset.
- YOGABODY Team
Science of stretching is good, I have it. I’d call it stretching that is intense as strength training. Make sure to start out using the modifications instead of jumping right into the full stretches. Most of us should focus at least as much on flexibility as strength training, if not even more. Work your weakness, especially most men who functionally need more flexibility, but they’re spending all their time on strength training at the gym instead.
What's the phase 2? What exercise do we do?
Your videos are excellent Lucas. A real lesson in clarity and great video production. The content for yoga and health is a bonus. I really enjoy both the very useful content and the quality of production. A rare thing. Well done!
Glad you find the videos clear and valuable.
- YOGABODY Team
Hi
You’re such a good teacher! Very easy to understand
Glad you like the video, Anurag!
- YOGABODY Team
I (40 years old) am currently in the seventh month of my rehabilitation after cruciate ligament and meniscus surgery. I sustained the injury playing soccer, which I have been playing in a club for over 30 years. In my search for useful, relaxing, complementary stretching exercises, I came across your video. What can I say? I did this exercise yesterday and today for three minutes each. The result is sensational: I haven't been able to touch the floor with my hands/fingertips with my legs straight/knees bent for about 15-20 years - until today! What a phenomenally wonderful feeling and sense of achievement! Thank you so much for your inspiration, guidance and work! Please keep up the good work! I'll be sure to drop by again soon! All the best to you and best wishes from Peine (Hanover/Braunschweig area in Germany)!
Thanks for sharing your progress! We're so glad the exercises are helping. Keep up the great work, and best wishes for your recovery!
- YOGABODY Team
can we all appreciate that he ripped out his hamstring just to teach us how it works
I absolutely adore how you get straight to the point with valuable information and no affectation. Your video on hamstrings has already helped me. Thank you. I can already feel the improvements occur through relaxation during the 4-minute pose.
Thank you for your kind words!
- YOGABODY Team
Danke!
Glad you liked the video, Alin!
- YOGABODY Team
As a foreign physical therapy student, this content is really gold for me. Thank you
First video of yours I've seen. Love the simple yet scientific approach to stretching. Now I know why, ever since high school, stretching never seemed to work for me. 10min video fundamentally changed how I view/approach stretching. Thank you
Glad you liked the video, Max!
- YOGABODY Team
I'm freaking confused with all the flexibility guys online. Some tells you active stretching is superior to passive, others tells exact opposite. Some are telling me 2-5 minutes in a pose, others say 30seconds but for 6 - 12 reps. And all of you guys say it's based on science and add some research papers. I'm not a scientist, I don't know how to read that papers, all I wanna know is how to reach splits more efficiently. After one year of stretching at least 5 times a weak for one hour, I made good progress, but I'm still not at the ground and I start to get a little impatient....
Try yoga, dude. It's grounded in science and has been working out for people for thousands of years
I tried stretching with a straight back, after a week i could almost touch the ground.
It really helped me, i suggest trying it out.
When stretching, always start with a warmup/dynamic movement. Then you can move to static holds. Breathe in when rising up, and breathe out when going down/further into the stretch. When first starting out or if you've taken a few days off lower movement/hold times are best. As you progress, you may gradually increase. Also be sure to bend at the hips, instead of with your back. A rest day is also important, so be sure to include one every so often. Hope this is helpful!
Usually the sample sizes in these studies are so small they're not statistically significant. So I suspect there's confirmation bias - you hunt until you find the research that supports your pre-exisiting opinions.
Active stretching is geared toward pre-athletic activities. So probably not what you're after.
Warmup, dynamic and active stretch. The. Work on passive stretching
Omg! When you pulled the hamstring muscle out of the back of your leg, with the sound effect, I was laughing out loud! Thank you for your thorough & lighthearted (& wonderfully edited!) videos. Very impressed!
You said contracting your muscles helps them grow and stretching does the opposite. Does this mean that stretching can not only lengthen your muscles but also shrink them in size?
Stretching lengthens muscles and improves flexibility without reducing muscle size.
-YOGABODY Team
Can you make a video about side split? Exercise and your approach.
We have a video on this, it's called "How to do the Splits - PNF & Breathing Tricks"
-YOGABODY Team
@ thanks I will check it :)
I have never touched my foot standing up since I was in college but after the 3 minute thing I can almost touch them without significant pain
Brazil here!
The breathing technique works like a charm.
I can feel the relaxation during the last seconds of each round
So glad the breathing technique is working for you!
- YOGABODY Team
Can you please make video of correcting spinal cord curvature excercise?. As i have nerve compression n due to that leg muscle stiffnes
I've also heard of glute amnesia where your glute muscles go to sleep and leave all the work to the hamstrings which become over worked and tight. Great video.
Thanks a bunch for your appreciation @howarddavies782!
- YOGABODY Team
Perfect material for where I'm at Lucas. Thank you!
Thanks a bunch for your appreciation @K-Fred!
- YOGABODY Team
this was super helpful to make me understand what i need to approach when stretching
Glad it's helpful!
-YOGABODY Team
Hi Lucas! Is it possible to practice this hamstring stretch every day? or is it better to do it every other day to recover? I'm a beginner! Thanks for your clips!
It can generally be practiced everyday. However, it's essential to listen to your body and avoid overstretching.
- YOGABODY Team
Wow I had to stop early as I felt dizzy (I have low bp), and decided to see if I could touch my toes anyway. I slowly straightened my legs, and was able to touch my toes. Usually I can only reach down to about 20-25 cm off floor before locking up. This was amazing. I have 2x annular tears, sciatica when exacerbated but I can’t believe me of all ppl had such a quick result 🤦♀️ wow. Definitely subscribed
You are the most educated yoga teacher i know like im amazed
Thank you very much!
Excellent explanation... Now able to touch the foot without pain... 🙏🙏🙏🙏🙏
Wow! What a professional & creatively produced channel. Most definitely an unexpected birthday present this 12th day of June that I'll share with others.
Thanks for the support!
-YOGABODY Team
Hi, Thank you for your videos. Can you pls suggest which stretch exercises are not to be done when you have SI joint pain
For SI joint pain, it's important to be cautious with certain stretches that might aggravate the area. We have a helpful video on this topic here: th-cam.com/video/cdqRK0D2NQw/w-d-xo.htmlfeature=shared&t=480
-YOGABODY Team
Passive is quick, but effective for only a very short time and does very little to affect actual change in range of motion. Standing up from the stretching position will do more.
Amazing vídeo! Greetings from Brazil! 🇧🇷
This content is so good
Thank you for the compliment!
- YOGABODY Team
So simple, yet there are many ways to learn. Great video, one of the best I've seen here. Thanks.
Glad you enjoyed the video and found it helpful.
- YOGABODY Team
I love your content Lucas, it's wall made, very concise, and well explained, while being relaxing and follow along. Can't do much better !
There is although the fact that *no single* mobility educator on TH-cam or elsewhere says the same thing about stretching poses duration, or even relative importance of active vs passive mobility training. I appreciate the precisions you make here but still.
I decided to go to research paper directly to make my own views, and they kind of contradict themselves too on optimal duration. Isn't then it a wrong statement you make about science of stretching being clear and resolved toward 2-5mn duration ? I tried to download your PDF to find studies reference but couldn't find any.
Don't get me wrong, I'm not against your approach, I even found great benefices trying your way, and incorporated it in my mobility practice. But stating such clarity on what is best might be deceptive if it's not. I wouldn't stop appreciating your content with a more nuanced approach, clearly outlining what's scientifically validated vs what are you beliefs on the topics (which I'm happy to consider!). Cheers mate
Hi i have a question. Can you built up more sarcomeres with excentric strength training for the hamstrings? Then you should get more ROM in hamstring stretches?
Yes, you can!
-YOGABODY Team
This is EXACTLY the info I was looking for. So many nonsense videos on TH-cam that don’t explain this at all. Thank you! I’ll be incorporating this as my hamstrings are as flexible as a steel rod.
haha your hamstrings will be flexible like a rubber band in due time! Glad to have helped.
- YOGABODY Team
Instant subscribe to this guy.
Perfect aula , você tem uma ótima didatica pra explicar as coisas parabéns o vídeos não é cansativo ! Até eu que não vejo vídeos sobre o assunto entedi entedi .. Nosso corpo é uma máquina Parabéns
I am definitely holding closer to 2 than 5 min; I am breathing but not like you are suggesting. I am going to try it!
Let us know how you go, Christian!
- YOGABODY Team
This was really well done. Thank you.
Glad you enjoyed it.
- YOGABODY Team
A newbie to your TH-cam channel. Done some yoga off and on for years, but from watching your videos and especially listening to your explanations has been so wonderful. Thank you for sharing your knowledge and insights to help others.
Thanks for the support and glad you like our content, Cheryl!
-YOGABODY Team
The way you explain Anatomy is very easy to understand. I’m a new pilates teacher. thank you for sharing your knowledge ❤
We’re glad you found the explanation clear and helpful! Best of luck with your Pilates teaching.
-YOGABODY Team
How do you come to the statement of 2-5 mins? Can you link the research you are referring to?
(From the research I know anything more than 2 minutes per passive stretch doesn't lead to significant improvements)
Thank you! ☀️🙏
Thanks for all your Videos - especially the hamstring Videos.
I've been doing daily stretches for several weeks now before going to bed and slowly see some improvement. It's still a long way to go before I can do a proper forward fold but I try to keep myself motivated and keep going 🎉
Keep up the great work and stay motivated!
- YOGABODY Team
I need to do a piraformis trigger release before a stretch. it has improved my ability to walk without the tight hamstrings.
The stretching works really well
Amazing to hear. Keep going!
-YOGABODY Team
blew my mind thank you
Aight to late to check this out tonight, but I started in November being about 10in away from touch my toes, and am down to 6in way now… but I think with this video, and the rest you got, I just might be able to make it by the end of the year (which was one of my chief New Year’s resolutions) so all this to say, thanks man for making this video!!
Keep up the great work, and you'll reach your goal in no time.
- YOGABODY Team
Progress?
The “too fast or too stretched” alarm might help to explain the phenomenon of sprinters vs distance runners in terms of flexibility. Distance runners don’t generate as much force per stride, as they train for endurance, so their muscles are not contracting as quickly. A sprinter does just the opposite: fast strides and more power for shorter bursts. I will be incorporating these flexibility concepts into my routine to see if I can get quicker, more powerful function by increasing flexibility. Thanks for the awesome insight into alternative training.
Flexibility plays a huge role in athletic performance. Glad you found the info useful!
- YOGABODY Team
Great loved it
I have to sit on a Swiss or large exercise ball as the back leg stretch is different from the front leg
Best for us stiffies, to do it on a bed sitting on 4 cushions
Should I do a warmup before doing this stretch?
A light warm-up is always a good idea.
- YOGABODY Team
Thank you for the informative video! I could like always bend forward and even put my palms on the ground with straight legs, but after that it feels like I've hit a wall, next progressions like elbows to toes feels so impossible.
Thank you for the feedback! Great to hear you’ve made progress.
-YOGABODY Team
Thank you! i've torn my hamstings a lot and I stretch and stretch. it's frustrating due to the recovery time. Would yoga be effective?
Try focusing on strengthening your hamstrings instead of deep stretching. Gentle, restorative yoga can be a great way to support your recovery.
-YOGABODY Team
Thanks Brother love from India
Hi, thanks a lot! I love the content. Can I ask 3 questions please:
1) Regarding the ragdoll pose, you don't specify if we should actively straighten our legs to increase tension. Given what you said about the wet noodle, I suppose we should just be in that position and it will be fine? I do notice my calfs and hamstring being active, so I guess it's working?
2) The ragdoll feels a bit as if i was engaging my calfs and hamstrings, since my knees are not locked and the muscles have to work? Is that the case and if so, is the muscles being engaged not mutually exclusive with the muscles getting stretched?
3) Is there an upper limit on how many minutes we can do a stretch per day? you said at least 3-5 minutes. Can I also do 3x5 = 15 minutes over the whole day?
Thanks man. I've developed crazy shoulder mobility and flexibility over time with practice. But hamstrings is where I've stuck forever. Hope ur strategies work.
Keep at it! Progress takes time.
- YOGABODY Team
How did you increase the mobility and flexibility of your shoulders?
Great video. Do you do any seminars in the U.S.?
Thanks! If you sign up for our newsletters, you can get notifications on when we host masterclasses online www.yogabody.com/calendar/
- YOGABODY Team
I want the stretches to strengthen my back muscles please
You'll need to do back-strengthening exercises...
- YOGABODY Team
Well said, you are the best!
Please tell me what went wrong: I did an experiment related to your video a few years back. I had tried for pretty much two decades to be able to comfortably touch my toes or sit upright with outstretched legs. I just didn't get any improvement, until I realised one thing: even if I stretch every day for 5min, I spend like 16h in a sitting position (including my habit of sleeping with my legs angled). Thus, I tried an experiment: whenever I had the opportunity at home to sit, I put my feet on a height adjustable seat and gradually increased its height. It took me only a few days to become flexible after all those years!
However, a few days later, I walked and stepped on a minor bump and suddenly I had a really bad back pain with apparently my psoas muscle cramping for days!
Thereafter, I would fall back as soon as I tried to sit on the floor. This frustrated me and I did the same BS again and it took me only a few days to become flexible again, but also a few days until I sneezed and had the same massive pain again!
It seems like the quick gains in flexibility may have overstressed your psoas and back muscles. Rapid changes without enough time for your body to adjust, especially without strengthening your core, can lead to strain and pain. A consistent, more balanced approach-stretching gently while also focusing on core strength-might help prevent future issues.
You could try the 21-Day Happy Back Challenge? www.yogabody.com/happy-back/
Well said. Great video quality too... I recently learned a trick to temporarily increase hamstring flexibility. You place both fists between your knees and squeeze them as hard as you can for about 5 seconds. I use this at the beginning of my stretches to help loosen up. Can you explain the science behind that??
It likely helps activate muscles and increase blood flow but we recommend doing it with caution.
- YOGABODY Team
How often would you recommend doing the stretch ?
can i do the stretch if i am having anterior pelvic tilt?
Yes, you can stretch, but balance it with strengthening your core and glutes to address the anterior pelvic tilt.
-YOGABODY Team
Does streching (Sarcomerogenesis) let my muscles look thinner from the outside and "cancels" out the muscle growth (hypertrophy) when I do resistance training?
Thank you for the great Video!
Stretching itself (sarcomerogenesis) won't make you look thinner or hinder muscle growth. In fact, improved flexibility can actually help you perform better in your workouts and potentially lead to better results.
- YOGABODY Team
Tbh very well explained and very informational. I needed this and you deserve a sub. Thank you.
Glad it helped!
- YOGABODY Team
Hi Lucas, great video! Do you have a video link to phase 2 of the process?
Hi Tom! You can watch our other videos that might be helpful to you too! Here's the link:
www.youtube.com/@YOGABODY.Official/search?query=hamstring
- YOGABODY Team
Can you please provide references as to where in the “literature” you have found that it is “very clear that if your goal is to increase ROM the most effective way is passively” ?
A 2023 meta-analysis (which screened 14.851 papers) shows completely contradictory results to what you’re claiming here (alizadeh, S., Daneshjoo, A., Zahiri, A. et al.)
As far as Iam interested as well in a study that supports his statement - your cited meta-analysis (DOI: 10.1007/s40279-022-01804-x ) dont claim what you said. This study included 55 papers (these 14.851 papers were screened, but had no impact on this analysis, because they were duplicates or had different criterias like post-injury stretching) and found no difference between range of motion benefits from resistance-training vs stretching. "Completely contradictory results" is a bit misleading, in my opinion.
@@geronimodurat1874well, If there is no difference between range of motion benefits from resistance-training vs stretching, then clearly passive stretching isn't the most effective way of gaining range of motion.
Nice video. Has your posture changed after this?
Thanks! Stretching can definitely make a difference in posture over time.
- YOGABODY Team
How does the length of your arms play into touching your toes. I have a negative 3 ape index
Will the result be different if I don't use chair for the pose?
A chair can help with support, but no chair is fine too! The key is feeling the stretch.
- YOGABODY Team
I have a question, what does it mean when my calves starts numbing at the start of the second minute?
Numbness in your calves could indicate nerve compression or circulatory issues. It’s best to adjust your position and consult a healthcare provider if it persists.
-YOGABODY Team
In my late 20s and 30s I practiced ashtanga yoga intensively, and I think was too passive, which eventually resulted in a hamstring injury that persisted on and off for years (maybe a proximal tendon injury). Coming back to it now in my late 40s I've found that if I'm too passive in my stretching it leaves me open to injury. Particularly the hamstrings that seem to still be in rehab..(perhaps messed up scar tissue). So I tend to keep various levels of activation in my poses to guard against over extension / muscle vulnerability. Wonder what your thoughts are on this.
Great approach. It's always better to listen to your body and practice in a way that works for you, keep going!
-YOGABODY Team
Can I do 2 sets of one minuto instead one set of 2 minutes? Or will it affect my results
Splitting your hamstring stretching into 2 sets of one minute each is perfectly fine and won't significantly affect your results. It's more important to maintain consistency and ensure you're stretching with proper form. Listen to your body and adjust as needed for comfort and effectiveness.
- YOGABODY Team
excellent video and great production
Glad you like the video, Mounir!
- YOGABODY Team
I have bulged s1 l5 my hamstring on that side is always tight. I read I should not try to perform certain hamstring stretches. What are some I can safely perform?
Hi Chris. Best to consult with your doctor as we're not sure of your specific condition.
- YOGABODY Team
Potentially dumb question;
Im not flexible in this regard… and I found small gain from doing my exercise. Impressive!
But, I run regularly, played tennis today, go snowboarding, am fit enough to do those feel activities….
Do I really need this kind of flexibility ? How harmful is it not to be able to touch toes? Any insight on the benefits be good to know
Hi, I am a bit late. But I am pretty sure that your injury risks go down. I am not quite sure why, but it might have something to do with the muscle becoming shorter and tighter.
I need help to do a complete front split (cheerleader)...
Thank you for this video and love your energy :) ... can I ask your perspective... with the 3-5 minute stretch... Iv been testing cycling with 15 minutes... pushing a deeper stretch then lightening of but not full rest then back into it
Would that be effective in the long term? Or do you suggest 3-5 minutes of total rest and then another 3-5 minutes?
Or eg would a 20-minute 60-70% hold and breath into it be effective?
Iv good discipline so looking to test all options :)
Thanks for the kind words! Cycling in and out of a deeper stretch can be effective, but long, sustained holds (like 60-70% for 20 minutes) can also work if you're disciplined. Both approaches have benefits-just be mindful of not overdoing it, and listen to your body.
- YOGABODY Team
@@YOGABODY.Official thank you, yes the longer duration seems to be better for me at the moment with mini cycles of intencity during the 20 minutes ranging from 40-80% for 30 second holds... there has probably been muscle amnesia so the longer time is reconnecting the circuits of the mind and body :)
Hello, Lucas, thank you for the awesome video! What about frequency? Are there enough gains in doing multiple sets of these type of exercises or just one set of 2-5 min once per day is enough?
Glad you enjoyed the video! Consistency is key, so doing these exercises once per day can be beneficial.
- YOGABODY Team
Perhaps I missed it, but how many sets of these should one do per session and how many times a week?
Awesome Video. New Fan. I will be tuning in periodically. Thank you.
Thanks for subscribing! Glad you enjoyed it.
- YOGABODY Team
If it is comfortable or easy in the ragdoll pose, should I use a lower stool? Does it still work if I dont feel the strech?
You can try a lower stool for comfort, but it's important to feel the stretch for effectiveness.
- YOGABODY Team
great information and as a recovering knee surgery person, my hamstrings are clearly the culprit... this is great info, suggestions. THANK YOU.
We're happy you like our video, Joseph!
- YOGABODY Team
very amazing traning methods for my improvement ever seen . thanks sir 😇
Glad you find the training methods helpful!
- YOGABODY Team
Was it said how often to do these 2-5 minute stretches? Once a day?
Initially, aim for 30 minutes and gradually build up to 5 minutes per stretch. Try to do them at least 3-5 times per week, depending on your activity level.
- YOGABODY Team
Is it normal to only feel fatigue in your quad muscles when doing this, especially in the last minute of the hold? Perhaps I was bending my knees too much and not stretching the hamstrings at all?
A slight bend in the knees helps protect your lower back, but bending too much can make your quads work harder. Try shorter holds and gradually build up to longer stretches as your flexibility improves.
-YOGABODY Team
Do you make any online sessions?
Yes, we do. Feel free to check our website at www.YogaBody.com
- YOGABODY Team
Fantastic
Hello Lukas, thank you for your video - new sub 😊
I had a compression fracture of my spine due to osteoporosis last year in October which has completely healed since then. I am under medication for my osteoporosis as well.
Request you for some exercises which would help in strengthening my back muscles.
Thanks again.
Glad you found the video helpful! For strengthening back muscles after a compression fracture, consider consulting a PT for personalized exercises.
- YOGABODY Team
Your videos are so informative and helpful thank you
Glad you liked the video, Beverley!
-YOGABODY Team
I had trouble remembering which is medial and lateral rotation forever, but for anybody that was ever into the music of Tool, I just had a light go on in my head:
In Lateralus, towards the end and the dramatic peak of the song, Keenan repeatedly belts out "Spiral out!", as in "outward rotation"
Does this work with high chronic constant muscles pain and so a lot stiffer and no range of motion anymore.. ?cause I will have a lot of pain in arms and back en chest as well in this position.
Very clear and concise thank you
Thanks a bunch for your appreciation @BillHeilmannfritz!
- YOGABODY Team
So question? For the last 8 months or so I’ve had this feeling in the back of my leg right under my left glute of like a pinched or a muscle pull. I can’t fully extend my left leg without pain. It even sends pain down my left leg when I sneeze. The reason i ask is because with my right leg it’s completely fine along with any other stretches I do. Its just the muscle under my left glute.
We'd recommend checking with your doctor or PT to diagnose the issue. They can help diagnose the issue and recommend the best course of treatment.
- YOGABODY Team
Can you start with 1 min hold and increase the time until you reach the 3 min?
Gradual progression is ideal. Keep practicing and hope you get to see great improvements soon!
- YOGABODY Team