8 Stretches That Undo YEARS of Damage

Summary

This video script offers eight essential stretches to combat the negative effects of prolonged sitting, such as stiffness and discomfort. It includes exercises for the spine, shoulders, hips, and back, with a focus on relieving tension and increasing flexibility. The script also addresses common misconceptions about stretching before and after exercise, advocating for dynamic warm-ups and post-workout static stretches to enhance performance and aid recovery.

Takeaways

• 🧘‍♂️ Sitting for long periods can cause damage to the body, leading to issues like numbness in the buttocks and stiffness in the hips.
• 🤸‍♀️ The video provides eight essential stretches designed to counteract the negative effects of prolonged sitting.
• 🔄 Spinal twist is a stretch that helps relieve muscle tension in the lower back and should be done gently without over-twisting.
• 🤲 Pec stretch is recommended for those with rounded shoulders due to poor posture, often caused by excessive use of technology.
• 🌟 The standing side bend is a stretch that targets muscles from the shoulders to the hips, promoting torso opening and spine realignment.
• 🦵 Lat stretch is a kneeling position that helps to lengthen the lats, improving flexibility and mobility in the upper body.
• 🏋️‍♂️ Leg swings are dynamic stretches that are beneficial as a warm-up for the hips and hamstrings before a workout.
• 🧎‍♀️ The half kneeling hip flexor stretch is crucial for daily activities and helps to alleviate tightness caused by excessive sitting.
• 🦿 Knee to chest stretch is beneficial for lengthening the lower back, relieving tension, and is particularly good for piriformis syndrome patients.
• 🐱 Cat-Cow stretch is a simple but effective exercise for core and spine tightness relief, and it helps to undo damage from years of sitting.
• 🛋️ The couch stretch is a great way to improve hip mobility and relieve pain and discomfort in the core, back, and hips.

Q & A

What is the main purpose of the video?

The main purpose of the video is to introduce eight essential stretches that help reverse the damage caused by prolonged sitting and to discuss the importance and timing of stretching in relation to exercise.

Why are stretches important after years of sitting?

Stretches are important after years of sitting because they help to relieve muscle tension, improve flexibility, and counteract the negative effects of a sedentary lifestyle on the body, such as numbness in the buttocks and stiffness in the hips.

What is the first stretch mentioned in the video and what does it target?

The first stretch mentioned is the Spinal Twist, which targets the lower back muscles and helps to relieve tension in that area.

How should one perform the Spinal Twist stretch correctly?

To perform the Spinal Twist stretch correctly, one should sit sideways facing left, squeeze the abs, gently rotate the torso towards the right while holding onto a chair, twist only as far as comfortable while keeping the hips square, and hold for 10 to 30 seconds before repeating on the other side.

What is the purpose of the Pec Stretch and how can it be performed?

The Pec Stretch is designed to relieve stiffness and discomfort in the pectoral muscles, often caused by poor posture and excessive use of technology. It can be performed by standing next to a doorway, bringing the forearms and elbows to rest against the sides of the doorway, and feeling the stretch between the chest and shoulder while holding the position for 20 to 30 seconds.

Why is the Standing Side Bend beneficial for someone who sits for long periods?

The Standing Side Bend is beneficial for those who sit for long periods as it targets the muscles on the sides of the torso, from the shoulders to the hips, and helps to open the entire torso and realign the spine.

What does the Lat Stretch aim to improve and how is it performed?

The Lat Stretch aims to loosen tight muscles in the back, leading to increased flexibility and mobility in the upper body. It is performed by kneeling on a bench and reaching forward while keeping the spine straight and the arms fully extended.

What are leg swings and how do they benefit the body?

Leg swings are a form of dynamic stretching that are great for warming up the body, especially the hip muscles and hip joint, before a workout. They involve kicking one leg straight up and swinging it back, going as high and as far back as comfortably possible.

How can the Half Kneeling Hip Flexor Stretch help with back pain?

The Half Kneeling Hip Flexor Stretch helps with back pain by targeting and loosening the hip flexor muscles, which can become tight from sitting too much and contribute to back pain.

What is the Couch Stretch and how does it differ from other stretches in the video?

The Couch Stretch is a stretch that improves mobility and loosens tight hips, which are common side effects of sitting. Unlike other stretches, it is designed to be more comfortable and does not require a couch, but the name suggests a gentle approach to soften the movement.

What are the two important truths about stretching discussed in the video?

The two important truths about stretching discussed in the video are: 1) Stretching before exercise is not necessary and may even be detrimental to performance, with dynamic stretches being a better warm-up option. 2) Stretching after exercise, while not strictly necessary, is beneficial for relaxation and flexibility due to increased circulation.

Outlines

00:00

🧘 Essential Stretches for Countering Sedentary Effects

This paragraph introduces the importance of stretching to combat the negative effects of prolonged sitting. It outlines eight essential stretches aimed at reversing the damage caused by sitting, including a personal favorite stretch for the presenter. The paragraph also promises to address common questions about the necessity of stretching before and after exercise.

05:00

🤸‍♂️ Stretching Techniques and Their Benefits

The paragraph details various stretching techniques such as the spinal twist for lower back tension relief, the Pec stretch for pectoral muscles stiffness due to poor posture and technology use, and the standing side bend to target torso muscles. It also introduces the lat stretch for loosening back muscles and leg swings for dynamic stretching of the hips and hamstrings. Each stretch comes with specific instructions and the intended benefits are highlighted, emphasizing their role in alleviating discomfort from sitting and improving overall flexibility and mobility.

🏋️‍♀️ Advanced Stretches and the Role of Exercise

This section discusses more advanced stretches like the half kneeling hip flexor stretch for combating tight hips due to excessive sitting and the knee to chest stretch for lower back relief, particularly beneficial for piriformis syndrome patients. The cat-cow stretch is introduced for core and spine tightness relief. The paragraph also clarifies misconceptions about stretching before and after exercising, suggesting that static stretching before exercise may not prevent injuries and could affect performance, while post-exercise static stretches can aid in relaxation and flexibility due to increased circulation.

Keywords

💡Stretches

Stretches are exercises that elongate muscles to improve flexibility and range of motion. In the video's context, they are essential for counteracting the negative effects of prolonged sitting, such as muscle stiffness and discomfort. The script mentions various stretches like the spinal twist and the hip flexor stretch, which are aimed at relieving tension and increasing mobility.

💡Sitting

Sitting is a posture where one's weight is supported by their buttocks rather than their feet, and it is a common activity in modern life, especially at work or school. The video discusses the toll that long periods of sitting can take on the body, leading to issues such as numbness in the buttocks and stiffness in the hips, emphasizing the need for stretches to reverse this damage.

💡Muscle Tension

Muscle tension refers to the continuous tightness or strain in muscles, often caused by stress or poor posture. The video script identifies muscle tension relief as a key benefit of performing certain stretches, such as the spinal twist, which helps to alleviate lower back tension.

💡Spinal Twist

A spinal twist is a type of stretch that involves rotating the torso to one side while keeping the hips square. It is highlighted in the script as an effective way to relieve tension in the lower back. The video provides a step-by-step guide on how to perform this stretch correctly.

💡Pectoral Muscles

Pectoral muscles, commonly known as the chest muscles, can become stiff and achy due to poor posture and excessive use of technology, as mentioned in the video. The script introduces the Pec stretch, a stretch against a doorway or wall, to alleviate stiffness in these muscles.

💡Hip Flexor

Hip flexors are muscles that facilitate hip flexion, an important movement for daily activities. The script discusses how sitting for long periods can cause these muscles to tighten, leading to discomfort. The half kneeling hip flexor stretch is presented as a remedy to this issue.

💡Leg Swings

Leg swings are a form of dynamic stretching that involves swinging one leg in various directions to warm up and stretch the hip muscles and hamstrings. The video script recommends leg swings as a warm-up exercise before a workout, contrasting them with static stretches.

💡Lat Stretch

The lat stretch is a stretch that targets the latissimus dorsi muscles, which are large muscles in the back. The script describes a method of performing this stretch by kneeling on a bench and reaching forward, which helps to lengthen and loosen these muscles, contributing to upper body flexibility and mobility.

💡Piriformis Syndrome

Piriformis syndrome is a condition characterized by pain and discomfort caused by the piriformis muscle, which is located in the buttocks and can compress the sciatic nerve. The video script mentions the knee to chest stretch as beneficial for those suffering from this syndrome, as it targets the lower back and can help relieve tension.

💡Cat-Cow Stretch

The Cat-Cow stretch is a sequence of two yoga poses that involve arching and rounding the spine, respectively. The script describes this stretch as beneficial for strengthening the core and spine, as well as relieving tightness. It is part of the video's recommended stretches for undoing the damage caused by years of sitting.

💡Dynamic Stretching

Dynamic stretching involves movement and is typically used as a warm-up before physical activity. The video script contrasts dynamic stretching with static stretching, noting that dynamic stretches like leg swings are preferable for warming up before a workout due to their lower intensity and movement-based nature.

Highlights

The video discusses eight essential stretches to counteract the damage caused by prolonged sitting.

Sitting for extended periods can lead to numbness in the buttocks and stiffness in the hips.

The spinal twist is recommended for quick muscle tension relief in the lower back.

PEC stretch is useful for addressing the stiffness and discomfort caused by poor posture and technology use.

Standing side bend targets muscles from the shoulders to the hips, aiding in torso opening and spine realignment.

Lat stretch helps in loosening tight muscles in the back, leading to increased flexibility and mobility.

Leg swings are dynamic stretches that serve as a warm-up for the hip muscles and joint.

The half kneeling hip flexor stretch is vital for relieving tightness from sitting and can help with back pain.

Knee to chest stretch is beneficial for lengthening the lower back and is recommended for piriformis syndrome patients.

Cat-Cow stretch is simple yet effective for core and spine tightness relief, and undoing damage from sitting.

The couch stretch improves hip mobility and relieves pain and discomfort in the core, back, and hips.

Stretching before exercise is not necessary and can negatively impact performance.

Static stretching after exercise is beneficial for relaxation and cooling down.

Dynamic stretches are recommended for warming up before a workout.

Stretches are different from exercises, and both are needed for a fit and healthy body.

The video also shares a personal favorite stretch that grew on the presenter.

Two important truths about stretching are discussed, providing clarity on pre- and post-exercise routines.

Transcripts

are you feeling the toll on your body

from spending a good chunk of your time

sitting down stretches are the key

whether at home at school or work you've

likely had times where your butt felt

numb and your hips had become stiff

that's just a glimpse of what long

periods of sitting due to you over time

the ill effects would be more prominent

and more dangerous so today's video is

about eight essential stretches that

work to reverse the years of damage

sitting has caused you towards the end I

will share a killer stretch That Grew on

me and has become my personal favorite

for counteracting sitting in addition I

will Enlighten you on two important

truths about stretching that will

finally answer questions like is it

necessary to stretch before exercise and

is it necessary to stretch after

exercise number one spinal twist if

you're working and in dire need of quick

muscle tension relief this move is for

you the gentle twisting of your spine

through this stretch will smoothly get

rid of some tension in your lower back a

little rotation is all you need so don't

go overboard number one sit sideways

facing the left with your feet flat on

the floor number two squeeze your abs

and gently rotate your torso towards the

right holding on to the chair to help

deepen the stretch number three only

twist as far as you comfortably can

while keeping your hips square number

four hold for 10 to 30 seconds and

repeat on the other side number five

perform 5 to 10 reps on each side having

problems with rounded shoulders this

next stretch would be perfect for you

number two PEC stretch slumping posture

is a common modern-day issue across the

globe What with our unhealthy attachment

to technology as a result the pectoral

muscles get stiff and achy the PEC

stretch can be done against a doorway or

other vertical surfaces like a wall or a

pole number one stand next to the door

frame as if you're about to pass through

it number two bring your hands up until

your forearms and elbows are resting

against each side of the doorway your

elbow and shoulder should be at around

90° angles number three if you want to

do both sides step through the doorway

alternatively if you only want to do one

side at a time turn your body away from

your elbow step four at this point you

should feel a stretch between your chest

and shoulder step five hold it for 20 to

30 seconds repeat on the other side if

you were only doing one side when you

sit for hours a day your joints and

muscles in the hips also get stiff

causing discomfort and pain this is

where the half kneeling hip flexor

stretch comes in handy but more on that

in a bit number three standing side Bend

this stretch targets the muscles on the

sides of your torso starting from your

shoulders to your hips it's a basic yet

valuable pose for opening your entire

torso and realigning the spine step one

Stand Tall with your feet slightly apart

and your hands at your sides you may

also keep your feet and legs together if

it's more comfortable step two slide

your right hand down your side and

towards your knee and exhale as you

lengthen your your left arm over your

head bending your body gently to the

right step three take deep breaths to

relax into this position as you hold

step four return to the starting

position and repeat on the other side

step five do five to 10 times on each

side as you continue you might feel a

stretch in your lower back hips and the

sides of your core another awesome

stretch for your back is called the lat

stretch it primarily loosens tight

muscles in this part of your back number

four lat stretch this stretch and

involves kneeling on a bench and

Reaching Forward effectively lengthening

the lats it can lead to increased

flexibility and mobility in the upper

body step one kneel on the ground or

exercise mat in front of the bench step

two bend your hips and keep your spine

straight As you place your hands on the

bench ensuring that your arms are fully

extended step three keep your knees

directly under your hips as you lean

back into your hips to increase the

stretch step four keep your core stiff

and abs braced for a straight spine step

five keep your chin tucked into your

neck and don't let your head drop

towards the ground step six hold the

stretch for 20 to 45 seconds breathing

deeply and relaxing into the stretch

step seven slowly release the stretch

and return to a kneeling position repeat

two to four times additionally I highly

recommend you try leg swings these are

examples of dynamic stretching that

would make a great warm-up exercise

especially for the hip muscles and the

hip joint number five leg swings these

dynamic DC stretches are great for

stretching your hips as well as your

hamstrings they're better for warming up

the body before a workout compared to

static stretches step one start by

finding something sturdy to hold for

balance hip height would be ideal step

two keeping one leg straight and flat on

the ground start kicking the opposite

leg held straight all the way up and

swing it all the way back step three go

as high and as far back as you

comfortably can step four complete 20

swings and then switch legs I also like

to do side leg swings to do it swing

your right leg out to the side as high

as possible and then in front of you

towards your left as far as you can go

do 20 swings before switching legs

number six half kneeling hip flexor

stretch the hip flexor is vital for

daily activities like walking and

climbing unfortunately it's fast to

tighten up when you sit too much which

can contribute to back pain a great fix

is the kneeling hip flexor stretch step

one you can use a yoga mat or a folded

towel under your knee step two start in

a half kneeling position right foot

forward and both your knees bent 90°

step three put your hands on the front

thigh for support step four tuck your

hips forward and pull your belly button

toward the spine step five now Rock

forward gently still keeping your hips

tucked and without rounding your back

step six take a deep breath and hold for

30 seconds do three Reps for each side

by the way stretches are one thing but

no one can deny the greater impact of EX

exercises on the body dead hang is one

exercise that offers the same better

flexibility number seven knee to chest

stretch this stretch Works to lengthen

your lower back relieving tension and

pain from prolonged sitting more

importantly it's especially ideal for

patients with piriformis syndrome

research says that stretch exercises

that Target the pur foris hamstrings and

hip extensors can help lessen the

painful symptoms brought by piriformis

syndrome step one lie on your back with

your legs extended on the floor step two

bring one knee to your chest and pull it

as close to your chest as possible

without discomfort step three stretch

your straight leg as far as possible and

squeeze your glute step four return to

the starting position and repeat with

the other leg step five repeat two to

four times with each leg to get more

stretch put your other leg flat on the

floor while pulling your knee to your

chest if you do not feel a stretch try

doing it on a bench with your lower leg

hanging off if the knee to chest stretch

just isn't your Jam you may also like

the number eight cat Cow stretch simple

as it may be the cat Cow stretch is

nothing to sneeze at it provides several

benefits like stronger core and spine

tightness relief best of all it helps

undo those years of damage step one get

down on all fours on a yoga M step two

place your hands under your shoulders

and keep your knees in line with your

hips step three take a deep inhale on

the exhale round your spine up toward

the ceiling and relax relax your neck

this is called the cat pose step four

now inhale and lift your head and

tailbone Towards the Sky keeping your

neck steady step five arch your back and

relax and loosen your belly this is the

cow pose step six keep alternating from

the cat pose exhale and round to cow

pose inhale and Arch your ultimate

stretching move the couch stretch tight

hips are a common side effect of sitting

this stretch effectively improves

mobility and loose the hips it also

relieves you of pain discomfort and

weakness in your core back and hips

unlike its name you don't actually need

a couch to do the stretch it's just

there to soften the movement so it's

more comfortable for you step one place

the shin of your leg your stretching

along the back of a sofa or chair step

two the foot of your other leg should be

firmly planted on the floor step three

slowly raise your torso until your spine

is straight and Tall step four as you

raise your torso squeeze your butt and

abs step five maintain this position for

up to 60 seconds step six switch and

repeat on the other leg your hip flexor

area should feel lighter and more

flexible just avoid pushing yourself too

hard two important truths about

stretching number one is it necessary to

stretch before exercising surprisingly

no in fact studies show that stretching

before exercise is not beneficial in

preventing injury static stretching can

negatively impact your your performance

most likely because it involves holding

the stretch that can tire out muscles

instead you can warm up by performing

dynamic stretches they're like the

Prelude to your workout but with less

intensity before a run you can do this

these or these number two is it

necessary to stretch after exercising

not strictly necessary but it is a good

time to do a few static stretches doing

so will make your muscles and Joints a

lot more relaxed and flexible thanks to

the increas ined circulation it's an

ideal way of cooling down and ending

your workout there's a catch though sure

mastering those stretches would benefit

you in more ways than one however

stretches are different from exercise

and a fit healthy body needs both to get

started on your journey of healing your

body make sure to watch this next video