The Science Behind Skipping Your Publish-Workout Stretch


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Video taken from the channel: ATHLEAN-X™


Working Out with Biceps Tendonitis (DON’T SKIP BICEPS!)

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Dietitian Reviews ANNIE JAFFREY What I Eat In A Day

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Meanwhile, post-workout stretching doesn’t reduce delayed onset muscle soreness (the ache that strikes 24–72 hours following new or particularly stressful workouts) to any significant degree, according to one Cochrane review of previous research. END YOUR WORKOUT THIS WAY. Thread the Needle (glutes)Lie on your back with your knees bent, place one foot over the opposite knee. Grab behind the leg that is on the ground with your hands and pull it toward you until you feel a gentle stretch. Hold for 30 seconds.

Switch legs. Standing Back ArchStand up straight with your feet shoulder-width apart. Put the palms of your hands on your lower back. Place your hands on your knees and gently pull your thighs closer to your chest. Hold this position for 20 to 30 seconds.

Next, place your hands at your sides and tilt your knees to one side, bringing them as close to the floor as you can and hold for 30 seconds. Repeat on the other side. Post-exercise stretching appears to have a little effect on reducing muscle soreness 1-7 days after exercise. Static stretching increases PSNS activity, which may, therefore, improve relaxation.

Recent evidence shows no correlation between stretching after exercise and post-workout muscle soreness. Cochrane Studies in July 2011 reported findings from a systemic review of 12 randomized. Although the post-workout meal and post-workout nutrition isn’t as crucial as we once thought, it still does have its merits.

Since by knowing what to eat af. This stretching routine is exactly what you need after a run, intense workout or a long day of just sitting at your desk. In just 10 minutes, you can get a f. The most popular form of post workout stretching is static stretching, which involves holding an extended muscle at its maximum point for around 30 seconds. Post workout is the ideal time to stretch, because a warm muscle is more pliable and less likely to be injured while you stretch it.

Wherever your body is at, that’s rad. Being present to it is pretty much the hardest, but most rewarding part of getting to move it in a way that both challenges and rewards you. Skipping a post-workout stretch is the most common mistake exercisers make, Olson says.

After, not before, your workout is the perfect time to stretch, as your muscles are warm and flowing with oxygen-rich blood. All adults should be stretching at least three times a week, Olson says.

List of related literature:

Research does show thata warm­up without stretching can helpprevent injury, so whenit comes to injury prevention, it’sunclear how important stretching is.

“Fitness For Dummies” by Suzanne Schlosberg, Liz Neporent
from Fitness For Dummies
by Suzanne Schlosberg, Liz Neporent
Wiley, 2010

Stretching actually helps remove excess lactic acid from the muscle.

“Shut Up and Train!: A Complete Fitness Guide for Men and Women” by Deanne Panday
from Shut Up and Train!: A Complete Fitness Guide for Men and Women
by Deanne Panday
Random House Publishers India Pvt. Limited, 2013

This vitamin is a great aid in bodybuilding because it helps the body warm up faster and thins out the synovial fluids that lubricate the joints, causing freer movement when exercising.

“Franco Columbu’s Complete Book of Bodybuilding” by Franco Columbu
from Franco Columbu’s Complete Book of Bodybuilding
by Franco Columbu
Creators Publishing, 2017

The athlete should avoid static stretching during this portion of the training session because the scientific literature suggests that static stretching at this time can impair performance.

“Periodization: Theory and Methodology of Training” by Tudor Bompa, G. Gregory Haff
from Periodization: Theory and Methodology of Training
by Tudor Bompa, G. Gregory Haff
Human Kinetics, Incorporated, 2018

Research is showing that traditional stretching is not the best way to warm up.

“Encyclopedia of Sports Medicine” by Lyle J. Micheli, M.D.
from Encyclopedia of Sports Medicine
by Lyle J. Micheli, M.D.
SAGE Publications, 2010

In fact, static stretching, rather than preparing the body for a workout, may weaken the muscle for a time, making it the worst possible pre-workout choice.

“Muscle Medicine: The Revolutionary Approach to Maintaining, Strengthening, and Repairing Your Muscles and Joints” by Rob DeStefano, Bryan Kelly, Joseph Hooper
from Muscle Medicine: The Revolutionary Approach to Maintaining, Strengthening, and Repairing Your Muscles and Joints
by Rob DeStefano, Bryan Kelly, Joseph Hooper
Atria Books, 2009

It is true that the outside temperature has an influence in the optimization of the stretching sessions, but the real warm-up must come from the body’s internal structures.

“Stretching Exercises Encyclopedia” by Isabel Arechabala, Oscar Morán Esquerdo
from Stretching Exercises Encyclopedia
by Isabel Arechabala, Oscar Morán Esquerdo
Meyer & Meyer Sport, 2016

If you are sore the day after a workout, you may have an accumulation of metabolic by-product (lactic acid and hydrogen ions) in the muscle tissue.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

But if you are trying to improve your tissue length, then save the static stretching for several hours after an intense workout.

“Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way” by Luke Humphrey, Keith and Kevin Hanson
from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way
by Luke Humphrey, Keith and Kevin Hanson
VeloPress, 2016

On just the physical level, the supposed benefits of the stretching for this asana include the following:

“Modern Tantra: Living One of the World's Oldest, Continuously Practiced Forms of Pagan Spirituality in the New Millennium” by Donald Michael Kraig
from Modern Tantra: Living One of the World’s Oldest, Continuously Practiced Forms of Pagan Spirituality in the New Millennium
by Donald Michael Kraig
Llewellyn Worldwide, Limited, 2015

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 for the video content! Excuse me for the intrusion, I would appreciate your opinion. Have you considered Patlarny Become Tall Principle (probably on Google)? It is a good exclusive product for learning how to grow taller fast without the headache. Ive heard some super things about it and my close friend Aubrey after a lifetime of fighting got excellent results with it.

  • Would you consider doing a video about how to analyze research appropriately? I’d love to learn more about how to truly research the research (lol) and understand better how to read research properly, what to trust, how to know what studies about a topic are legit vs not, etc..

  • I Was In My Car With The Seat Up Hella Close I Tried Leaning Back Turning To Grab My Seat Belt And I Woke Up With A Stiff Neck Laying In Bed Hurts Pillow Hurts Sitting Hurts I Did Towel Exercises I Just Wanna Know How Long This Lasts LoL Im Hearing 5 to 7 Days Smh

  • How come you did not address Annie pouring cider vinegar over EVERY meal she has. Every damn meal. She calls it “a dressing”. So sad. It makes me so sad. The way she must feel inside to be scared of a bit olive oil and feeling the need to “cleanse” with every meal.

  • I adore Annie and her videos and can definitely identify with her eating habits. I’ve since eased up on my diet and ironically it’s given me so much more freedom whilst remaining happy with my appearance which was a worry when you think it’ll spiral out of control.
    When you’re overweight as a kid, you do everything in your power to keep the weight off in adulthood and it sure can form disordered eating habits. She’s also suffered with bad skin so a lot of her clean eating and detoxing efforts will be for clear skin, not necessarily for calorie control. She’s also heavily influenced by her pals in LA and let’s not forget the pressure of having to be on camera all the time for her job.
    I wish her well and thank you for making this video. Congrats on the baby ��

  • OMG YAS! Please do the “how much protein do you need” video! I’ve just started working on building muscle via weight training AND trying to loose fat. It’s basically impossible to find non-biased, science based info on how to support moderate muscle growth and loose body fat. Sometimes it feels like the internet is just a sea of toxic “fast weight loss hacks” or “Get shredded in 30 days” making the good stuff (that is likely a bit harder and will take longer to do right) next to impossible to find. Help me Abbey-Wan Kenobi! You are my only hope!

  • Thanks Jeff!
    I’m currently having that issue with my tendon I guess I should look at working my rotator cuff more..
    Do you feel I should avoid pull Downs any kind of lat workout or chest workout until feeling less pain?

  • I have a new rage over this now! I’ve always hated the detox language, but I just had to get my gall bladder removed because of stones and I had severe pancreatitis beforehand because I didn’t know it was so bad so I sat at home for 5 days in pain first. That literally means that my pancreas was giving off toxins and believe me guys: you will know!!!! You will never think you are perfectly fine and live your life when there are toxins in your body ������

  • Jeff is great but I’ve been suffering with this for a while now, months. My arm hurts from sorta in the middle of my front delt, down to the top of my bicep, and down to my outside of inner elbow. It all connects when it flares up while m shoulder pops. I’ve done this for 2 bicep workouts with no problem. First I figured out that if I can a high cable, keeping arm beside you works great. With dumbbell curls (hint) grab weights a little higher than your hand height and not from the floor, then pivot your elbows on your lats, even if they’re not actually touching, then curl or hammer curl out while arms beside you. Not in front of you! Jumping jacks sorta with elbow locked low. It a beautiful thing. Hope I explained enough and not too long, if not let me know. Wish someone said this to me

  • If she’s happy: fine, good for her! But I’d safe all the money on superfoods and go eat a delicious pasta or curry in a restaurant. Just my preference!

  • Fucking shit I just wanna tie my hair into a bun and suddenly the left side of my neck hurts.. What do I do whenever I raise my left hand my left side of my neck hurts and I can’t look on my left because of the pain.. ��

  • Hello to all those with a sore biceps tendon! I’m an Australian Physical Therapist who’s passionate about trying to uncover the underlying cause of musculoskeletal injuries and I’ve put together a short video detailing what I’ve come to understand trying to help solve my patient’s pain. Essentially, the upper back and a lack of shoulder internal rotation seem to set many bicep tendons up to fail. Hopefully the video can add some important depth to your recovery!

  • I can’t bend my neck backwards, I was doing military press with dumbbells, and when I put them down I overextended my neck and actually felt it go. Now I’m holding my neck back with my chest super out because I can’t get myself to stand normal.

  • Make a review on Linda Sun’s diet. She is an amazing new youtuber who is all about healthy relationship with food and exercise. Her videos are so inspiring for intuitive eating approach. And she is only 19. ❤️ I think she’s going to help a lot of young girls to build healthy relationship with food.

  • Great Video! Excuse me for the intrusion, I am interested in your thoughts. Have you ever tried Patlarny Become Tall Principle (google it)? It is a smashing one off product for learning how to grow taller fast without the normal expense. Ive heard some incredible things about it and my work buddy got excellent success with it.

  • What concerned me more was how expensive all those supplements are. Where i live, these stuff costs like 20$ each. Paying that much just to get my daily vitamin c when i can just buy an orange and tomato and thats enough skdjadkf

  • Thank you for being so candid. Please forgive my honesty.But I watch your videos because of your amazing educational ability to understand the truth of how age changes certain workout criterias. Happy new year Sir. Love your videos

  • I have this exact problem and do all of those exercises that contribute to it. Which of Jeff’s videos are the ones he’s referencing him for the rotator cuff specifically? Are all of his “rotator cuff” videos useful for this issue specifically? Thanks, to whoever knows and can give me a tip

  • You are fucking great man. It is really amazing to find someone who really knows what he is talking about, causes of pains, why, where it comes from and how to fix it. So much vale in your videos. Thanks!

  • I don’t know how people can eat so many cold meals. They’re not satisfying to me. I like meals that are toasty and hearty. I bought all these “healthy” foods to make smoothies with like quinoa, seeds, fruit and protein powder, but I ended up hating smoothies because they’re so cold and I prefer my food in solid form. Blending the fruit just ruins it for me. Also I hate quinoa and all nuts and seeds. I thought the smoothie would mask them but it didn’t really ��

  • I ve got flat feet, my knees are gone, all sorts of damage, i still train hard, no one has ever explained to me what you just have, but deep inside i always knew it was related. Hope i can fix it without ops, sometimes i can, but as i stand in the sofa i got duck tape on my knee, it just relieves the pressure. Thanks

  • Thnku so much vivek sir… And sir I am doing exercises since 6 months but my isnt showing any improvement… Can I grow my height at 15 yrs

  • sir I have rectus femorus pain plz help me with u vast knowledge.I will b highly thankful to u sir. I got lot of benifit from vedioes sir

  • I found the I changed my diet announcement it’s because of getting off birth control and said she needed to balance out her hormones

  • some people really don’t understand that the vitamins/minerals in supplements on top of their veg and fruit will NOT simply be “added” into their body functions/immune system. the body simply excretes excess nutrients. what a waste of money……

  • Nice video content! Sorry for the intrusion, I am interested in your opinion. Have you researched Miyutan Uncommunicative Method (do a google search)? It is a smashing exclusive product for boosting your height fast minus the hard work. Ive heard some extraordinary things about it and my mate after many years got astronomical success with it.

  • Im actually watching this video while my neck hurts like hell and i cant even look sideways. I just hope this work because it’s really hurts and i have still work tomorrow. ������

  • So how can i workout my biceps if i tendonitis hurts like hell when i try to do curls or even chest…i mean im not tryna seriously hurt myself by doing it while it hurts..

  • Nice Video clip! Sorry for butting in, I would love your opinion. Have you researched Patlarny Become Tall Principle (Have a quick look on google cant remember the place now)? It is a great one of a kind guide for learning how to grow taller fast without the normal expense. Ive heard some incredible things about it and my cooworker at last got astronomical success with it.

  • had issues with biceps shoulders in past, your best friend for biceps is the preacher bench that will help your shoulder sit comfortably.

  • fantastic straightforward post workout stretch routine, a great way to begin your recovery after a intense workout, I always like that you name the medical name of muscles involved.

  • Mom: 5’0 Dad: 6’2 Me: 5’6 hope to be 6’0 or 5’10 updating every week
    Day 1: 5’6.5
    Week 1:

  • Love this informative video. Only thing that bothered me is he kept saying guys this is for u and this may seem girlie but…I’m a 125ib woman and I lift 130ibs haha. Otherwise great video very helpful. Thank you!

  • My knee pain actually goes away when warming up and comes back time to time during workout. Not sure whether I should continue with the workout or not.

  • She eats like all these extremely skinny wellness YouTubers. Her followers think it’s super healthy because veggies and fruits are healthy. Even 40 pounds heavier she’s still be relatively thin.

  • I think something that isn’t talked about enough is the “efficacy” of a low fat as a trade off for the psychological and emotional consequences! I had to go very low fat for a year because I have gastroparesis, and I immediately dropped 30 lbs (I was not overweight to being with). But my cravings were so intense they prevented me from concentrating in school and even sleeping. I felt so deprived and sad about food. I mean, it worked, but the body and brain need fat!!!

  • great video.
    Any tips of visceral fat?
    I have very little fat on the outside of my abdomen, but my stomach is bulging.
    I suspect it is from drinking coffee. When you drink coffee, it releases adrenaline and insulin at the same time, so it turns everything to fat, especially carbs.
    The obvious solution is to stop drinking coffee. But I have sleep apoenea and without coffee, I cannot get through a days work. I have cut down to one cup a day though.
    Is there any type of workout that hits the visceral fat first?
    I am 55 and currently train about an hour a day, four days per week, with a mix of high intensity calistenic type exercises, jogging, a little boxing, interspersed with weight training exercises. This is has had some effect on the visible fat, but has had no effect on the blubber under my abs. I still look like a blob no matter what.
    Any ideas or advice would be greatly appreciated.
    Thanks for the great videos.

  • Is it possible that a thick bar (slightly over dia 30mm) for bench press could cause biceps tendonities? Will switching to bar 25mm help my biceps recover faster?

  • Man, I hurt my biceps tendon a few years ago and sometimes the frustration is just enormous when I’ve been working out for a while and it’s going fine and then I overdo it ONE TIME and I’m back to square on. It makes me want to scream.

  • Iam 19 years old and and my Height is 5.4 feet, Please tell me speed height and More height capsules works or not ����������, I want to increase my height till 5.9 feet, Please somebody help me ��������

  • 30 on the right side no problem. Got to ten on the left side and burned like a mofo and guess what? My knee pain is on the left side

  • Lovely Video! Sorry for butting in, I am interested in your initial thoughts. Have you heard the talk about Patlarny Become Tall Principle (do a search on google)? It is a smashing exclusive product for learning how to grow taller fast without the normal expense. Ive heard some interesting things about it and my buddy at very last got great results with it.

  • I looked up the multiple mineral supplement drops she is using…each mineral she listed only has less than 1% of the daily needs for each element she listed! It’s literally useless!

  • I have been facing both the problems, I have a flat feet plus I had an injury in my si joint which turns out week glutes. Please tell me what exercises to do

  • Lovely Video! Sorry for butting in, I am interested in your thoughts. Have you considered Patlarny Become Tall Principle (erm, check it on google should be there)? It is a good exclusive guide for learning how to grow taller fast minus the headache. Ive heard some super things about it and my cooworker finally got excellent success with it.

  • i can never understand people cooking without oil. especially the ones that are really good for you. it sounds to me that she has some phobias with food. she also could’ve had a veggie omelette or something instead of that drink,,,real food is much better than these powders.

  • After working my glutes like you said i can finally run again! I did glute bridges for a year and now only very little knee pain when i run and this is on concrete Im 144 and 42 years old thanks Jeff!

  • What is the best product or brand to exceed your natural height? I read a lot of good reviews on the net about how Mobotallor Secrets will help you increase your height fast naturally. Has anybody tried this increase height method?

  • Hello there, I want to know if Mobotallor Secrets, will work for me? I notice lots of people keep on speaking about this increase height system.

  • I fractured my C3 vertabrae in a fight lol. And no loss of limbs but my neck is now fucked up pretty bad lol dont fight. im also looking for suggestions on things I can do to strengthen and relax my neck muscles and strengthen my core. pls HELP

  • Thanks jeff today when i woke up i could not move my neck to the left,i thought i would search for stiff neck in youtube but when i did what you have told,now i am perfectly fine within Seconds.

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  • What a great video! Very insightful as always. But does this mean that it is possible to push the patella back in the middle of the knee? Can a person with patellofemoral syndrome (patella slightly inwards) have normal patella tracking again?

  • Hey Jeff! Is this related to duck feet? Can you talk about it? One of my legs is rotating outwards and when I do exercise the inner part of my knee hurts.
    Thanks for your videos! You are amazing

  • Can overhead dumbell pullover for lats affect it?? I had bicep impingement in my right shoulder for years now and I was using the lat machine which helped and face pulls but now I’m stuck at home. I was looking over some of your home workouts and incorporating substitutes at home and its hurting bad now after 3wks???

  • Please do a video on how much protein to eat! Also, as a plant based eater, i have difficulty thinking of creative ways to get my protein. I get sick of tempeh and tofu every day. If you could add in suggestions that would be great!

  • I can’t even flex my left arm without feeling it in my shoulder. I’m an electrician and I got nailed couple weeks ago and thought my shoulder popped out. With a bad shoulder history, automatically I thought it was the shoulder, well I’m back on shoulder exercises but I can’t bicep curls 15lbs (usually 65lbs max) without feeling a horrible pain from my shoulder, through my bicep down to my elbow. I can tolerate hammer curls better but not much more. My shoulder pops a lot, sometimes painful, other times it’s a relief. It’ll pop while doing workouts, or just out of nowhere. It sucks. Any advice? Is it my shoulder that’s injured too? Your shoulder advice helped me with both she but I feel like they never felt 100% ever since I’ve been lifting. Thanks

  • Thankful for all the great resets you’ve helped me correct a lot of chronic pain… a couple months ago I started a 30day push up app “passion4profession 30-D chest” I’ve constantly struggled with pushups(torn ant. Delt years ago) so I was real excited with the results and the female attention I was getting but there was an irritating dull pain inbetween 2nd-3rd disc(top of traps) I continued for 2 weeks increasing in app training until I felt sharp pain(my guess is poor pushup postures shoulder blades pinched together) I’ve been stuck resting nothing’s helping there’s no pain resting,turning, tilting or even picking up things there is sharp shooting pain in shrugging my shoulders or if I press on the disc! PLEASE HELP! I will start gently practicing these exercises but hoping you’d be able to instruct further on recovery and also advice on growth in future training (btw I was struggling from day 1 in app and FIRST 30 DAYS IS ALL KNEE PUSHUPS SO…..weak sauce) mahalo nui loa ��

  • Jesus Christ is coming back very soon! We need repentance! Repent and be baptized in the name of Jesus Christ for the remission of sins and you shall receive the gift of the Holy Ghost! Acts 2:38 Admit to God you are a sinner, ask Him for forgiveness, believe Jesus death on the cross paid the full penalty for your sins and your soul will be saved.Gods judgement is near!✝️

  • Great video again, and I’ve just heard about the birth of your second baby. Congratulations mama! I wish your whole family health and happiness ��

  • Yep always been my patellofemoral joint thats fucking me up. Thankfully now I am doing daily exercises to strengthen muscles around it. Should never take these joints for granted

  • Kudos for the video content! Excuse me for butting in, I would appreciate your initial thoughts. Have you considered Patlarny Become Tall Principle (do a search on google)? It is a smashing one of a kind guide for learning how to grow taller fast without the normal expense. Ive heard some unbelievable things about it and my cousin finally got excellent success with it.

  • Will a smith machine bench press drill punish your shoulders mor than a regular bench press? I think thats what causing this crap.

  • I think I may of torn or ruptured my bicep at the elbow recently. Still waiting on a Orthopedic referral. But it would be awesome to see a video on how to rehab a bicep after a significant injury to it.

  • Thank you Jeff! This really helps. Keep posting great content. If I run across a problem that I or a client have. I always check to see if you have a video out on it first. ����

  • Yep! Weak glute medius…it burnnnnnned!! And finally a fix that has relieved a lot of that knee pain. Definitely my go-to now. Thanks Jeff!

  • trained whilst having poor posture for the better part of all last year. during which simultaneously tried to fix lifelong bad posture as well. ended up developing some bad imbalances, leading to it affecting facial posture. the great part of stepping back during quarantine was evaluating where i was at. started to stretch and feel the areas in my body that are off. the progress just from stretching diligently daily is amazing, and it seems exponential. already evening out my neck and upper traps that were ruined by poor training for a year

  • TY Much for all your Knowledge!! I just went in for, what I thought was, A Rotator cuff issue. After Speaking with a good PT friend of mine and the initial consultation, I Do believe it is the Long Head Bicep. After watching this video, I pretty much KNOW it! Will look to your Rotator Cuff Strengthening video next. Cheers!

  • I used to love her videos, but I dont think she can cook, it is always just mixed vegetable. Too to much fibre, how can people live their lives while eating that much fiber, I would explode. Overobsessing with anything. This clean that clean. Here and there some sorbet, little piece of 80% chocolate. I am all for healthy eating, but we eat to be alive, we are not alive to eat all day everyday some cold salad, how long it would take to chew all the veg. I find her to extreme, triggering and orthorectic.:-(:-(

  • I genuinely do not understand why anybody would want to drink acidic lemon water in the morning. My teeth are very sensitive and the thought makes me cringe. If I chew enough citrus fruit or drink lemonade I will have problems chewing for several days. Lemon water doesn’t even taste good.

  • It so painful what to do now
    Actually I was brushing my hair and thn something happened to my neck and I can’t move now even if I move my legs or my arms my neck pains what to do for that

  • can i get some assistance: I feel like ive had bicep tendonitis for the last month. These last few days i have been feeling pretty good, haven’t really felt any pain in the movements i did last week. I was curious to know when is it a good idea to start training shoulders again? (obviously i know when i go back i should start off really light and watch my form). thanks

  • n terms of her diet. I use to watch her back years ago when she was following (around 2015) Durian rider & Freelee’s dietary lifestyle tips -raw vegan, high carb raw vegan/fruitarian, raw til 4…she did change her diet to add more animal stuff because she said to improve her skin. However, she did receive a lot of negative comments for switching up her diet from her viewers.

  • I belive i pulled hamstring i felt a streching on outside of knee… whole back of leg is purple.. been over a week since it happened. I cant full straighten leg and feel like kneww wants to pop and i feel all the pain behind my knee and outsiee of knee still limping

  • 6:06 “you could have a trigger point in your trap and we can cover that in a different video” yes? let’s go with that video it’s a life and death situation here

  • Me: massaging neck since I can’t move down or to left. Also Me: at least the ppl watching feel the same I ain’t the only one ☝️

  • Been catching up on some past episodes and taking lots of notes. I subscribed today; and will visit often. Good family genes and longevity has brought me to the age of seventy in relative good health. All of my numbers are good. I have enjoyed having to ‘prove’ my age to almost every newcomer who asks. I acknowledge my aging as a fact. I will never let an age number rule my life. The words ‘run’ ‘rule’ and ‘ruin’ are my guides. We need to run (walk?) always ahead of entropy, of decay. If we let ourselves go, bad things will rule us. By keeping good habits out, we invite bad ones in to ruin our lives. We can do better. Thanks for being a good guide!

  • Her dinners are basically just vegetables and lemon. My IBS is screaming just watching this. So all she ate that day was some tuna, half avocado and loads of vegetables? I doubt she ate that dessert, maybe a couple of nuts.

  • I see many people keep on speaking about Penlargerem System. But Im not sure if it’s good. Have you ever try this popular male enhancement?

  • Anyone else gasped when they saw the amount of Brazil nuts in that last dessert? That’s a lot of selenium, probably above the upper tolerable limit…

  • Hi Abbey, congratulations for the new baby! I wish you wonderful months ahead! I have a feedback regarding the sponsorship. I know brands give you texts and things to include in the promo, but there is a real issue when it comes to the free from claims. It has brought such bad misinformation to consumers that it drives cosmetic scientists and derms crazy. I recommend the econfrences videos from The Ecowell on Clean Beauty and Haircare. Also the channel has great informational videos on conservatives and parabens. I truly hope you might find some time to check them out, I believe scientist should support each other in the Myth busting battle �� She does the same thing you do with the wellness diet culture, but with the clean beauty trend which is more harmful than good. Wish you all the best!

  • Im 28 years old and i just started getting back into skateboarding not really active besides at work and i noticed my right knee always cracks when i squat and would feel weak when i bend but as soon as i started the hip exercise i can squat no cracking or pain in my knee at all im glad i found this video ����

  • I did 40 Jane Fonda Leg Raises With Each Leg. Started Burning about Halfway With Each Leg. Didn’t know that I had weak hips. Thanks for the Great Advice. Liked the video. Already Subscribed.

  • Thank you for this video ❤️ Could you please review some kind of restrictive religious diet like kosher diet for example? That would be AMAZING!

  • I have been training around my long head bicep tendonitis for six Months.  I have a excellent trainer and I can say never give up lifting from a injury.  I have of course lost strength in my overhead press but, I would rather lose strength in one area than to give up completely.  In three Months from now I will be back to benching 315 for reps! I am so excited I worked through this.  Being addicted to weight training this was the hardest injury I have ever worked through and I am mentally better for it.  Thank you Athlean-X for giving us all your amazing content!

  • I have it in both shoulders! But I’ve worked thru it and now making gains. I found that the scapula was the main culprit. Stretching and muscle mash worked for me. If I’m not careful it will return but I couldn’t even make my bed by fluffing sheets without extreme pain! Thank god for YouTube channels like this one.

  • I have some tendinitis right in between the long head and short head of my bicep, where you can feel the bone i’d say. Does anyone know what this can be caused from? Or any things that may help this?

  • I’m so sick of seeing all these influences endorsing these scam supplements and pretending they know what they’re talking about ��

  • I had been training for a year and a half. I felt a sharp pain in my shoulder which put me out of work and training for about 2 months. The doctor told me it was an inflamed nerve, but they rarely tell you what is actually happening. By watching this video Jeff has shown me why I have to pain I do. My biceps have lost strength and everytime I lift something above my head a tightness in my arms and shoulders occurs, so thank you Jeff for not only being knowledgeable, but also being able to assist in worldly affairs. Now I can go train for my strength back because I know what I should and shouldn’t do

  • I’m 18 started working out hard last year. Went up to 385 on the back squat and my knee was fucked for months on months after that pr day. I couldn’t run and I just didn’t work out on it and tried stretching more but never did this ��. It’s been a while and I’m struggling to go heavy in the back squats now. Now I know why. Thanks ����

  • I went to the Dr. He didn’t address any of what you said. This makes so much since. I was fighting through depression. I stopped training and barely ate. I lost about 15 pounds of muscle in about 2 months. My thighs shrank. When I started back training everything was tense and my knees hurt. This helps me understand why and gives me solutions. Thanks Jeff!

  • i can do 50 jane fonda side leg lifts with right leg and my left leg was only 10 reps, fatigued out really weak… Thanks now i will make this a new routine.

  • I recently tore my bicep tendon and I’m coming out of my 3 month since surgery and nearly a month of physical therapy. I was previously training for the police academy and I need to get back in the swing of things but I’m terrified of injuring my arm again. Do you have any recommendations to get back to strength training, full push ups and pull-ups again?

  • i  am very happy to testify  that I am finally cured from Arthritis  diseases  totally. it was a greatest surprise to me  after many years of suffering,  i was totally  confuse because i pass  through pain. it  was  a  friend of mine   that connect  me to this great herbal doctor.  i contact through  [email protected]  or whatsapp +16467917651   and   i was cured totally  with the use of his strong  herbal medicine,  and i went to hospital  for  test. and  the medical doctor confirm me  that i was free from Arthritis diseases.  I  am using this means to  inform others  people who have  the  Arthritis diseases  that there is a   cure for Arthritis    It is absolutely true I was cured.   if  you have Arthritis  or any  disease you can Contact  this  herbal doctor  for help and get cured totally

  • Currently suffering from Biceps Tendonitis (at the Elbow) but still want to work out my biceps. Been told varying your technique such as hammer curls or reverse curls can reduce tension on your elbow pain. Anybody else suffered from this… but still managed to get a bicep workout done? Suggestions anyone? Jeff any answers?

  • Kudos for the video content! Forgive me for butting in, I am interested in your opinion. Have you tried Patlarny Become Tall Principle (do a search on google)? It is a smashing exclusive product for learning how to grow taller fast minus the normal expense. Ive heard some interesting things about it and my work colleague finally got astronomical success with it.

  • when i raise my arm infront of me my bicep or something in that area hurts. like its not terrible all the time but when trying to lift a blanket i can feel a pain. do u think its this or something else?

  • Great Video! Forgive me for the intrusion, I would appreciate your opinion. Have you thought about Patlarny Become Tall Principle (erm, check it on google should be there)? It is an awesome one of a kind product for learning how to grow taller fast minus the headache. Ive heard some pretty good things about it and my mate after many years got cool results with it.

  • Hey wasup Jeff. First off I’d like to say that you are one of ones I call real people in this online biz, that started this YouTube life way back and stuck with it. Tip my hat to you man. Alright I’ll get to it. I’m a fitness student and I’ve trained for a long time, unfortunately many of those early yrs I didn’t have much of a mentor or skilled teacher, so I made a multitude of mistakes and my body has been paying for them in the recent yrs. Back in Sep 2019 I had a shoulder arthroscopy and a sub-pectoralis minor bicep tendon tenodesis. Went through rehab (unfortunately due to my health insurance at the time Obamacare) I did not receive as many sessions of therapy as I required. So I after about month and half of couple sessions a wk, I was on my own. But still I was doing pretty good. But ultimately I think I might’ve did something to damage the operation as far as my tendon. I might’ve jumped the gun and loaded it too soon (bench press, pull down, mili press etc). It definitely bothers and hurts specially after cooling down from working those or other shoulder involved movements. It’s a hard position for me, gaining ground again physically but knowing something is really wrong. I’m working through it, I find some relief with plenty of door stretching, and internal rotation seem to help some with the pain. But worst days are chest, upper back and shoulders. Thx for this video Jeff. Going to look for your other ones related to this, looking forward to it. Thanks for your dedication and your work. God bless.

  • HOLY SHIT ABBEY I didnt´t know ur vagus nerve controls hunger and fullness. Íve had POTS for 7 years and i swear I’ve learned more from you in quarantine than i have the past 6 years.

  • Tendonitus for almost 6 months now. I stopped lifting for a few but it never really got better and I had cold weather spasms. So now I am just keeping it light and hoping it works itself out. ��

  • I for this insightful… HOWEVER… my Bicep tendinitis is on the lower end of the bicip where all the bending takes place… Do you have a vid on that????

  • 3:15 i have the exact same issue with flat feet and pain in my right knee. (Also my left leg is a bit longer) while i am squatting / deadlifting i put so much effort in getting my knee in a comfortable position that i forget about my form sometimes.. my core and hips are a bit weak as well so i am definetely gonna use your tips tysm!

  • I have pain in one knee. Tried that “Jane Fonda” exercise you suggested. I happened to do the not in pain leg first and got to 42 reps before fatigue and a burn at starting at 46. Then tried the hurt side. Fatigue started at 12 reps and serious burn at 14. I got to 50 eventually. After 5 minutes of rest I could squat without a since, and my natural out-turned foot stance was less pronounced. Thais was immediate improved internal rotation of the legs from the hip. Thank you.

  • Hi abbey, as a way to combat obesity, the UK government have announced that all restaurants must include the calories next to each meal on their menu, which has received some criticism over here. The good points mentioned are that for people who maybe are less knowledgeable on calories and are struggling with loosing weight it can help them understand what they’re eating a bit more, but the bad are that obviously it can be very triggering for people with eating disorders. I know this is different from your usual format but I would love to see you look into this if you could! My personal opinion is that this money and time would be better spent improving education in schools regarding nutrition and cooking! Thanks x

  • Why do all the wellness youtubers have to make lemon water into a health thing? Can’t it just be a pleasant thing to drink in the morning because it’s hydrating and the tangy lemon kinda perks you up?? I don’t get it?!?!

  • these comments are seriously hilarious I am laughing so hard xD

    Okay I am going to see if it works though
    i am now crying because it made it worse

  • wonderful and most informative video. Have been looking for stretches after the workout. Perfect timing. Thanks a lot for sharing and keep up your good work.

  • I have had pain in the tendon in my rotator for along time now and now I’m getting it pain in the edge of my bicep near my elbow. I want to just work through it. Is it ok to keep working out?

  • I was even more surprised because on top of having weak glutes, I discovered that I broke my foot by doing taekwondo. After recovery my ankle muscles were tight and gave me some problems on the outside of my knee.

  • Jeff watched a lot of your vids cus I love the explanation but I was hoping that you give some bicep or chest excercises for us peeps with bicep tendonists issues

  • Its really very nice and informative video content. The people who work out we should all know about this method. Thanks a lot for sharing this beneficial video for audience.

  • My distal bicep tendon was stretched recently and created a sharp pain I can still lift light weight but in the morning I feel a sharp pain I did the hook test there is no rupture maybe a slight tear When I hold my arm out straight and extend my wrist I get a sharp pain in the tendon area in front of elbow what should I do take a break from working out?

  • I have growth deficiency so I have to take growth hormone shots, I’m a 14 year old male who is 5’6. dad 5’10 and mom 5’3 so hopefully I can get over 5’10 ��

  • Quarantine happened to her. The Us went into lock down in March which triggered eating disorders in a lot of us whether restricting or binge eating.

  • At this point im just about to give up on trying to heal both upper bicep tendons, every chest workout has significant pain with ot, but every time I go to an ortho and they do those stupid movements to test for tears they say nothing is wrong. I just work through the pain, like David Goggins.

  • Great Video clip! Excuse me for butting in, I would appreciate your initial thoughts. Have you researched Patlarny Become Tall Principle (just google it)? It is a good one of a kind guide for learning how to grow taller fast minus the normal expense. Ive heard some incredible things about it and my m8 finally got astronomical success with it.

  • Thanks Jeff! Another helpful video from you that actually helped. I had a stiff neck for a few days and try this movement with a towel and it has helped a lot. Looks like it will save me money from having to go to the chiropractor again LOL Your video on strengthening the gluteus minimus where you are up against the wall and put your one leg up has also helped my lower back issues.

  • Could you review Lindsey Rem’s “what I eat in a day/week” videos? She’s my favourite YouTubershe eats a plant-based diet but doesn’t restrict herself, and promotes a healthy relationship with food.

  • any video referring to doing squats or glutes exercises with flat feet? 3:52 I have pain in the interior part of my knee and have noticed that I’m pronating due to my toe structure. This pronation is causing knee issues.

  • Thank you for reviewing her channel. Although I like her other videos I stopped watching her channel because I felt triggering and made feel bad for eating too much carbs, not juicing etc. Your Channel really helped me overcome such thought ( caused not only by this specific YouTuber), thank you!

  • Who the F$#% thumbs downed this video? Thanks Jeff. I will spend some money with you some day to pay you back for how much you help me.

  • Very informative thanks �� I was curious whether a knee brace of sorts would help whilst working out. I get knee pain on the lower right side of my right knee when cycling and using leg extension machine.

  • Guys. increase your size when erections with healthy ways does not need to be hard (I used to feel it did). I will give you some advice right now. Look for a popular male enhancement called Penlargerem System (do a search on google). Thanks to it I have increase my size when erections with natural ways. I probably should not even be talking about it cause I don’t really want a lot of other guys out there running the same game but whatever. I’m just in a great mood right now and so I’ll share the wealth lol.

  • Cheers for the video content! Forgive me for the intrusion, I would love your initial thoughts. Have you considered Miyutan Uncommunicative Method (erm, check it on google should be there)? It is a smashing one off guide for boosting your height fast without the normal expense. Ive heard some decent things about it and my cousin after a lifetime of fighting got amazing results with it.

  • I was doing incline bench/curls/rope climb and after my third set I started having excruciating pain in my entire arm from my should to my fingers. That took about 20-30 minutes to go away I quit right then and I haven’t done anything until today I did some pull-ups and chin-ups and I still have a small pain in my shoulder.
    Is this something I should go to a doctor or physical therapist about?
    Thanks for you for all the help.

  • Good afternoon Jeff. Congratulations and thanks very much for your good videos and good informations.

    I have an inflammation in my arm. By palpation, I have identified that the pain is in the brachialis muscle and long head of the biceps.

    At my job, the movement that caused this overload is similar to the “hanging curl”.
    I need to ask some questions.

    1) After reducing inflammation, and making the myofascial release and stretching of the biceps and brachialis, which muscles should I strengthen first?

    2) Would it be correct for me to first try to strengthen the short head of the biceps, brachioradialis and triceps, and then try come back trainning the whole biceps gradually?

    I´m sorry for my bad english.

    Hugs from Brazil.

  • Plant-based diets may reduce the risk of TYPE-2 diabetes, but it will not do anything to prevent type-1 diabetes. I’ve watched your videos religiously and used to consider myself a big fan, but it is incredibly frustrating that despite mentioning the importance to those of us with type-1 of making this distinction, it seems as though every time type-2 is mentioned, it is just referred to as diabetes without mentioning that type-2 is the only type that has dietary/lifestyle risk factors.

  • Needed this. I was doing squats today and reached 505x 3. After I was done I felt stiffness and pain in my left knee. Mind you I had surgery on this knee a couple of years ago and nearly injured it in a failed max our attempt for 600. I wonder if my it’s much better now and I want to see if my knee pain affected my max out attempt.

  • I’m 15 year old, I’m a male 5’5 I already do a lot of these, but My sleep is too bad I’m going to change it, and tell if it works… See y’all.

  • Congratulations on the baby boy! Thank you for the tip on the seeds and nuts, I had them in glass jars in the pantry as well �� Putting them in the fridge in a tightly sealed container with a date on them now!

  • Nice Video! Forgive me for chiming in, I am interested in your opinion. Have you researched Patlarny Become Tall Principle (probably on Google)? It is a good one off guide for learning how to grow taller fast without the hard work. Ive heard some amazing things about it and my mate at very last got cool success with it.

  • I’m somewhat shocked you didn’t adress the HUGE amount of brazilnuts she added to her dessert. As I am a vegan I did a little bit of research on brazilnuts as they are a really good source of Selenium, which I am often lacking. But every single source I found, mentioned to be careful with it, because large amounts of selenium could be quite harmful with a whole list of symptoms related to selenium toxicity. What my research told me 1 brazilnut per day is plenty for your daily needs and she had a whopping 9-10 nuts in 1 serving!!!! Especially since her ‘green’ concoction in the morning already had selenium in this, I think this may be quite harmful, or am I wrong?

  • 17: 13-14

    13: And We have tied every man’s fate upon his neck; and We shall produce a Book for him on the Day of Judgment that he will find It as an Illuminated Spread Open Book.

    14: It will be said to him: “You read your Book, enough is you for your Reckoning this Day”.

    Every man is fastened a Recording Book upon his neck which will record his thoughts, word, and deeds after his age of 15th till death. There are 7 verses including this which mentions the Recording Book. They are:

    Verse 18: 49: The Book will be produced and you will see the Fujjar/Mujirims apprehensive; they will say: “Woe to us! What kind of a Book is this? It omits nothing either small or large unless it is recorded”; they will find there presented whatever they had done, and the Impartial Lord will not be unjust to anyone”.

    Verses 23: 62-63: “And with Us a Recorded Book that will reflect with Truth, they will not be wronged. But their hearts are absentminded about It, and they will continue their deeds without the consciousness about the Recording Book.

    Verses 36: 12: “Indeed, We shall revive the dead, We are Recording all that they are sending ahead and that their footprints left behind, We have Recorded everything in an Open Ledger”.

    Verses 45: 28-29: “On that Day You will see each community bowing on their knees, everyone will be called to their Recorded Book and you will be rewarded according to your earnings. This is Our Book that will show your deeds with Truth, and We have been Recording whatever you were doing”.

    Verse 58: 6: “On the Day of Judgment, Lord Allah will resurrect them all again and will show them what they have been doing; Allah has Recorded everything, but they have forgotten it all, and Allah is a Witness over each and everything”.

    Verses 78: 21-30: “For those who are living here following Satanic forces, Hell will be the dominion. They were not expecting the Trial in the Hereafter and were repeatedly rejecting Our verses. We have been recording everything in a Clear Book; so you taste, We have increased to you nothing except punishment”.

    Since the Three-Time-Knower Lord is the Impartial, He is informing man about his activities through His Speech—Adhikr. If everyone has the awareness of this fact, there happen no feelings, words, deeds, etc. which one doesn’t wish to be recorded and presented on the Day of Judgment. But today, Arabic Quran reading Fujjar all over the world are not learning or propagating Adhikr anywhere; so they are indulged in every mischievous and shameful activity like communalism, chauvinism, terrorism, flesh trade, smuggling, rape, and bloodshed as explained in 2: 168-169. These aimless and worthless people by forgetting Adhikr are preferring bodily and worldly life without considering the soul and the Hereafter. Thus, they are earning Hell for the 7th phase. Through 20: 14 it is commanded to perform prayer to maintain the Book ‘Dhikree’. But by rejecting Adhikr these worst people are seeing sexual organs in their hearts during their prayers. As Truth Adhikr is the Standard for Reckoning on the Day of Judgment, one should utilize It here to weigh all his deeds. Otherwise, the read, heard, and touched verses will argue and witness against them and will push them into Hell. That is why it is told about these worst creatures in verse 6: 26: “They are preventing mankind from Adhikr, and are preventing themselves from It; indeed they are destroying none except themselves, but they perceive it not”. These true disbelievers are falsely boasting that they are worshiping Allah and are following Messenger Muhammed. But they are serving Satan by following 29 pseudo-prophets.

    To put it briefly, the fate of everyone who received the Book is into Hell. Male or female by utilizing Adhikr—the Guidance—should transform his/her Jinn soulmate into a believer as explained in verse 8: 48. Thus one can change his or her fate from the ledger ‘Sijjeen’ of Hell mentioned in 83: 7 into the ledger ‘Illiyeen’ of Paradise mentioned in 83: 18. See explanation 7: 8-9; 9: 51 and 25: 68-70.

    From Adhikr-the Best Interpretation of Lord’s Book

  • I pulled my back and neck muscles at work. I had my gf rub tiger bomb on them and rub them out. My back got better but my neck didn’t. Looked up solutions and this did the trick instantly. It’s still a little sore but now I can back out of my drive way properly. Thanks a millions.

  • So we come here looking for a fix for Bicep Tendonitis and you spend the entire video telling us that’s not what our problem is. Well… WHAT IF THAT IS THE PROBLEM? HOW DO WE FIX IT?

  • Stretching after working out is so important. For a long time I didn’t do it and always wondered why I was so sore the next day, since doing post-workout stretches I hardly ever feel sore the next day and haven’t experienced any injuries. Thanks for going through your routine, lots of good stuff here that I haven’t been doing and am definitely going to add to mine.

  • If i don’t know this guy I will thinks he is full time Orthopedic doctor and training for part time job But for real he may a sport scientist ^^ Thank-you for teaching for free ����‍♂️

  • Stretching is often overlooked by otherwise accomplished athletes, but it can drastically improve the longevity of your ability to work out.

  • Oversupplementing biotin has actually been shown in studies to cause acne because it causes your body to produce excess keratin which clogs your skin pores. Best to just not take it at all, in my opinion, unless you want pimples.

  • I have a question, please jeff help me out here. i did a couple of arm wrestling matches with my cousin, now i have a serious pain probably in the long head muscle of my bicep and i cant seem to find a way to tackle it?? Please educate me

  • This helped me very much with aiching pain, kneepain and anklepain. I’m so grateful for this.
    And the best: I can do this in the Office every time when needed.

  • I’m convinced I screwed up my thyroid with eating too much vitamin K. I grew my own greens and made a dense green smoothie and choked it down everyday for two years. There is such a thing as too much of a good thing.

  • I love you Jeff! I was so sad about my bicep tendonitis… thinking if I should stop training… now I know what to do. Thank You so much for this video.

  • This is great. I’ve been getting a little sore after my workouts. I’m going do some of these stretches to help my muscles and relax

  • Thank you a lot this happened before and my neck literally snapped and I thought my neck broke and all I felt was pain. I woke up today and I felt that pain and you fixed that from happening

  • I had pain on the right side of my neck, and pain on left chest on certain position, follows with a middle back pain and a left legs tingling after sitting for a that a spine problem?

  • First time in 40 years working out had biceps tendonitis! Followed Jeff’s advice and 3 days later feeling better, two weeks later back to normal! Thanks!!!!!

  • I am 54 year old who just recently tore my bicept long head and labral tear and now have a popey muscle. Surgeons say they no longer repair them because the short head is still attached. I would like to know of any bicept exercises I can emphasize to reshape the Popey muscle back to normal?

  • Hey Jeff how do I strengthen a weak MCL, I have pain when I squat, and yes I am flat-footed and using orthotics, I know it’s a weakness issued what do I do?

  • Excellent content from beginning to end. Sharing useful and effective information in all your detailed and well explained information about How To Stretch After A Workout.