All You Wanted to understand about Stretching


Stretches for hip impingement (FAI)why they don’t work and how you can fix it

Video taken from the channel: Upright Health


the Importance of Stretching

Video taken from the channel: All Health TV


How to stretch basics how to breathe

Video taken from the channel: Upright Health


Iliotibial Band Syndrome Of The Knee Everything You Need To Know Dr. Nabil Ebraheim

Video taken from the channel: nabil ebraheim


How to stretch right. Understand the correct way to stretch to improve flexibility

Video taken from the channel: Apex Orthopedic Rehabilitation


Piriformis Test & Simple Treatment That Works; Everything You Need to Know!

Video taken from the channel: Bob & Brad


How to stretch basics: how often should you stretch?

Video taken from the channel: Upright Health

Stretching affects both the lengthening of the actual muscle and your mental perception of the discomfort. It’s that perception that changes the most in the short term, allowing you to stretch farther. In the long term though, much of our flexibility is genetic and doesn’t change without months of consistent work. Here are the three easiest shoulder stretching exercises that should be a part of your day to day life.

Stand up and roll the shoulders inwards then outwards at least 10times. Keep sitting and join your hands in the air in an upwards position like your palm facing the ceiling. Stretch your hands and hold on for at least 9-10 seconds.

The sensitivity of the stretch and how tight you feel is based on the condition of the muscle. Weak Muscles = “Tight” Muscles. They are tired, cranky, and the brain wants to protect them Strong Muscles= “Flexible” Muscles. They don’t need as much protection if you want to be more flexible.

MOVE MORE AND GET STRONGER!!The two main types of stretching you’ve probably heard of are static stretching (where you hold a stretch in place) and dynamic stretching (where you’re moving through a. Everything You Wanted To Know About The Art of Stretching No matter who you are – an athlete, an amateur bodybuilder or perhaps just someone trying to go for your daily jog, stretching is one of the first things you learn to do before moving onto the real thing. Want to watch this again later? but this covers the majority of the key things for safe stretching.

Happy stretching, everyone! Everything you NEED to know Duration: 12:44. ● Physiology of Stretching: (beginning of chapter) Together, muscles and bones comprise what is called the musculoskeletal system of the body. The bones provide posture and structural support for the body and the muscles provide the body with the ability to move (by contracting, and thus generating tension).

If you have specific questions or comments about the specific content of one or more parts of the stretching FAQ, please email them to me. But Please do not email me asking for any stretching advice, nor for information about stretching research! I simply am.

As with strength training, you may want to work with a personal trainer, or watch videos online, to learn the proper technique for dynamic stretches. Examples of dynamic stretches includ. Stretch marks, or “striae,” are formed from tearing of the dermis of the skin (the layer below the epidermis, or outer-most layer of the skin).


List of related literature:

You can find valuable information on the basics of stretching here, as well.

“Coaching Football For Dummies” by The National Alliance of Youth Sports, Greg Bach
from Coaching Football For Dummies
by The National Alliance of Youth Sports, Greg Bach
Wiley, 2011

The Complete Guide to Stretching.

“Managing Sports Injuries e-book: a guide for students and clinicians” by Christopher M Norris
from Managing Sports Injuries e-book: a guide for students and clinicians
by Christopher M Norris
Elsevier Health Sciences, 2011

To date, most stretching studies have looked at traditional stretching.

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
from Weight Training For Dummies
by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
Wiley, 2011

Stretching has come to mean different things to different people, and when doing a simple Internet search, one can discover many stretching techniques.

“Stretching Anatomy” by Arnold G. Nelson, Jouko Kokkonen
from Stretching Anatomy
by Arnold G. Nelson, Jouko Kokkonen
Human Kinetics, 2020

Identify and describe various stretching techniques.

“Fundamental Orthopedic Management for the Physical Therapist Assistant E-Book” by Gary A. Shankman, Robert C. Manske
from Fundamental Orthopedic Management for the Physical Therapist Assistant E-Book
by Gary A. Shankman, Robert C. Manske
Elsevier Health Sciences, 2014

What you want to know about stretching will often be taught to you by others, as you connect what’s known to them to what’s inside you.

“The Genius of Flexibility: The Smart Way to Stretch and Strengthen Your Body” by Robert Donald Cooley
from The Genius of Flexibility: The Smart Way to Stretch and Strengthen Your Body
by Robert Donald Cooley
Atria Books, 2009

On the following pages, I’ll give you my take on what constitutes the best approach to stretching, including when, why, and how to do it.

“Better Stretching: 9 Minutes a Day to Greater Flexibility, Less Pain, and Enhanced Performance, the JoeTherapy Way” by Joe Yoon
from Better Stretching: 9 Minutes a Day to Greater Flexibility, Less Pain, and Enhanced Performance, the JoeTherapy Way
by Joe Yoon
St. Martin’s Publishing Group, 2020

What is the best method of stretching?

“Scientific Foundations and Principles of Practice in Musculoskeletal Rehabilitation E-Book” by David J. Magee, James E. Zachazewski, William S. Quillen
from Scientific Foundations and Principles of Practice in Musculoskeletal Rehabilitation E-Book
by David J. Magee, James E. Zachazewski, William S. Quillen
Elsevier Health Sciences, 2007

As a result, many people are confused about stretching.

“A Tooth from the Tiger's Mouth: How to Treat Your Injuries with Powerful Healing Secrets of the Great Chinese Warrior” by Tom Bisio
from A Tooth from the Tiger’s Mouth: How to Treat Your Injuries with Powerful Healing Secrets of the Great Chinese Warrior
by Tom Bisio
Atria Books, 2009

Ye said there are many “secrets” involved in power stretching, but basically it involves making your body straight by stretching it.

“Marvin Smalheiser Legacy with Tai Chi” by Anahid Kademian
from Marvin Smalheiser Legacy with Tai Chi
by Anahid Kademian
Xlibris US, 2017

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Thanks Mitch! You’re an excellent teacher for this topic because of your initial difficulty with flexibility. Great work. I have issues with flexibility too, and I am not likely to listen to advice from a human noodle because I would feel that they would not understand my struggles. Best wishes Judith

  • I have pain on the front side of leg where femur meets/connects to hip… sharp/severe pain like walking on knives. Any insight on that would be greatly appreciated. Thought my hip was the issue but X-ray showed no hip issue

  • Hello Bob and Brad. Geeat video!! Thanks so much. I have a question.

    My mother had a pain right on the left or her tailbone. And it hurts inside but she doesn’t feel it going down the leg. Do you think it’s sciatica or maybe a different reason?

  • The piriformis muscle presented in my feet.I kept going to the doctor a complaining of foot pain and he said it was a bunion or arthritis or something else. They even said it might be gout I was tested for everything with no results. Finally my whole foot blew out and I ended up in the ER demanding to see a podiatrist. The podiatrist sent me to physical therapy. The physical therapist saved my life

  • Funny… I always end up back on your site. I dislocated 2 ribs last Christmas and have been trying to get myself aligned every since. I believe this to be my issue now. One question… I do the reset your hips with blocks in between the knees etc… but then I can can’t get the rest of my back to pop into place..

  • Well I did the tests & I think it’s my Piriformis. That’s the problem.
    2-3 weeks ago I started having pain in my right hip/buttock.:(

  • What causes a “dancers dent” in nondancers? I have a noticable dent in one upper outer thigh but not in the other and what causes it and how to get rid of it…

  • Hello Bob and Brad. Thank you for this great and informative video. I am suffering from pain in my left buttock and it’s going right down my leg. I have pain in my lower back also. At the moment I’m just using muscle relaxant medicine and hot fomenting. Its helping reduce the pain.but coming back again later. I tried to do the tests mentioned by you and pain is increasing when I try to bring my left knee towards my right shoulder. Please suggest what I should do..

  • greetings.i am ageneral surgeon from Egypt.i genuinely appreciate your effort and talent. i ve a query! to the best of my knowledge the piriformis works as internal rotator when the hip is flexed more than 60 degree. if this is true, so how internal rotation in the FAIR stretches the muscle though we are approximating the muscle attachments?
    or is it the adduction that does the trick? more and again if the adduction stretches the muscle thus the piriformis is to be regarded as an abductor
    i hope that my question is written in clear English
    thanx. looking to read an explanation

  • Love you guys! I also suggest, if the chair feels too high at first, start with something lower, but start-yeah, I’m talking to myself!!

  • In a above knee amputation basically were you just do a knee disarticulation what is done with the IT band? Is it just reattached at the side of the femur bone? I’m having a lot of problem right now with my stone and I’m having problems finding the right guy to take care of the problem and diagnosis. Please sir if you have any suggestions or any advice it would be greatly appreciated thank you

  • i have a really annoying pain down the back of my left thigh, so bottom of butt to behind the knee. none of the motions in the video triggered it, but when i walk or bend over it hurts. or if i do a leg raise but move my leg to the right. straight up and down doesnt trigger anything. definitely different than a normal “stretching” pain. no back pain except normal soreness if i stand a lot. im 25 and dont wanna spend money at a chiropractor if i dont have to

  • What these guys say is exactly right! I had sciatica pain for almost a year with doctors giving me diclofenac and telling me they had to do surgery on a bulged/herniated disk I (and most people now a days because of sitting for many hours) have. But I fixed it myself within two weeks (as the gentleman in blue shirt mentioned) with self massage (both hands and the tennis ball), while breading slowly / relaxed and that was it. It has been 7 years now since that moment and I’m back to normal like nothing happened, but at that time I remember a feeling of hopelessness after so many months suffering that horrible pain while standing or sitting, so if your sciatica is because of the piriformis muscle, you can solve it as I did. ��

  • I had a terrible problem with this and did the stretches for months. I discovered for me, it’s postural. I love to sit and sleep in a position I don’t know how to explain, like the slim Buddha. Especially on the left, with my heel at my crotch. I quit and the pain is gone. I didn’t know about the massager, I might have to get one if I can sit like that again.

  • Very informative Bob and Brad. What is your opinion on electric stimulators? I have one called proactive and seems to relieve the pain in my hip.