RIGHT Stretching Routine - WRONG TIME!! (Big Mistake)

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Does stretching have you confused? Today, I’m going to show you not only the right type of stretching and when to do it, but how you can take the same routine, one piece of equipment, and change it two ways to accomplish all your stretching goals. [Music] What’s up, guys? Jeff Cavalier, ax. com.

I said it in the open. Stretching. It’s It’s really oftenimes a real confusing topic for guys, for anybody working out. They are a little bit confused about the type of stretching and more importantly when to do it. So, I thought in this video, let me put together a lower body stretching routine that accomplishes the explaining part of when to do it, tells you the quick differences between them, and then shows you the routine and how you could just switch it up just a little bit to accomplish the goal that you’re trying to go for.

So to start off, we want to talk about static stretching and dynamic stretching. Now static stretching is the type of stretching where we actually hold a stretch. I don’t care what you’re stretching. If you’re stretching a tricep, it’s a stretch and hold. If you’re stretching a bicep, it’s a stretch in a hold, right?

Not a lot of action going on there. That’s the type of stretching that you’re going to want to do after a workout and do it preferably at night before you go to bed. Why is that? because that’s where we want to actually try to interfere with our cross bridging of our muscle fibers. You know, basically what type of cross-linking are we getting?

We want to try to actually cause expansion in the muscles themselves. Create a length increase. So, if you were to do that prior to working out, which is what I always say not to do, you can actually interfere with the length tension relationship inside of a muscle fiber. not what you want to do just right when you’re getting ready to do go do a squat because your mind is not sort of feeling the muscles the way it’s used to feeling them in that stored pattern of movement. So we want to not interfere with that.

We want to be able to kind of rely on the fact that our muscles and mind are working together. So you don’t want to interfere with it with static stretching. What you do want to do though is dynamic stretching. It could be the same movement pattern but done where you continue to move. you work on the eccentric lengthening of the muscle but also get it back to its normal length so that you’re working on more of a warm-up taking it through a range more than you are actually going to try to increase the length.

So that’s the main difference and when you want to do them dynamic before a workout static after a workout preferably before you go to bed because overnight is when you’re going to heal shorter and those muscle fibers are going to heal. So if you can get a little bit of extra length before you go to bed perfect situation for the muscles that you work that day. So, here’s my routine for the lower body. One piece of equipment, the Athleen elastics uh red band, the extreme band, and I lied. Two pieces of equipment, a pull-up bar, something to hang it on.

We get this band up top and then we pull down and put our foot in the band. Now, first move we’ve got here, glutes, okay, they get tight on guys mostly. A lot of times, guys can’t even pull their knee up to their chest. So, what the band does is it gives us that added assistance to get up here. You can put a little extra stretch right here around the knee.

Hold on if you have to or just hold up here. This is just passively taking me up. All right. Again, static holds. 30 seconds to 60 seconds.

This is my nighttime routine. Next hamstring. Let the leg go out as straight as I can. Again, this band wants to pull me up. Big key here is when I stretch, keep uh an arch in your low back, right?

Take out the slack in the hamstrings with your pelvis anteriorly tilted here and then let it come up. You shouldn’t even have to come down and lean. It should be enough of tension already just by keeping your pelvis in position to feel the hamstring right off the bat. Okay. Want to turn around to the adductors inside the groin.

All you got to do is just change position of your body. Rotate yourself out. Now we’ve got a stretch in here. Okay. You can sink down into it a little bit more can by leaning in this direction.

Okay. I also feel it on this leg too. Then we come around to the front side here. Let it bend my quad up, my knee. So I’m stretching my quad.

Sink down into it to get the hip flexor at the same time. So quad and hip flexor. Again, all these are holds. And then finally come back around. Guys extremely tight in their hips and rotation.

Take it, turn your foot, point it that way. It literally pulls yourself all the way up into this position here. Again, position most guys can’t comfortably get in. If you want to test how how uncomfortable it is, get into a chair, sit down, cross your foot over your other knee, and see if you can get your knee this knee flat. Most guys will find that their knee is pointing way up to the to the sky.

Thumb that up right now if you try that and you see because most likely you are going to see that your hip won’t really go flat. Perfect right here to do this. All right. So now, how do we turn this into a preworkout, pre-lorbody workout routine, something that we could stretch out, just make it dynamic. So push down, let it come up.

Push down, let it come up. Down, let it come up. Okay. So, we’re going through this range of motion. Each time if I’m loosening myself up, working on the mobility of the hip and the structures inside the hip joint and also the muscles back here, I should notice that my leg will go higher and higher.

Get it out here. Push down. Let it eentrically come up. Push down. Let it eentrically come up.

Okay. Same thing. Down. Eccentrically come up. Same thing here.

Down. act like a leg swing. We used to do these a lot in Major League Baseball. Down, kick out to the side, and then let it come across your body. And then up.

I like to kind of lean towards that leg as I do it. Down and then up. Down and then up. Okay. Same thing here.

Out to the side. Pull it down. Ease the tension. Let it pop up. Down.

Ease the tension. Let it pop up again. Good to be able to control this. Don’t let it snap up. You know, besides losing your leg, you might lose something else in between.

Guys, you want to make sure you come down eccentrically control it. Why? Because you want to have the reactive ability to eccentrically control when you’re going to go to an activity or work out or run or play a sport. So, it’s perfect for before an event. And then finally in here, as I said, get it on the end.

Again, try to straighten your quad out and then let it take it up. Straighten your quad out. Again, not just straighten the knee, but bring your leg forward and then let it take it both back down and then take it both back. All right. So again, one piece of equipment, one routine.

change the way you’re doing it and change the benefit that you see. This is the kind of stuff, guys, that we cover with Athlete X. It’s not just about heading to the gym and going and doing a workout and thinking you’re going to get the same results that somebody else is going to get. You got to approach everything with the right sequencing. The wrong the right thing done at the wrong time is no better than the wrong thing.

Period. So, get everything in right. Head over to athletex. com. Grab the Athletex training program.

Start training like an athlete. Athletes know when to do this stuff. So should you. And I’ll show you how when you grab our program. Be back here again just a few days with another workout.

If this routine helped you and you like it, try it out and add it to your program. If you don’t have an athlete elastics band, you can grab them o