How to Stretch Properly

while stretching is important it can be

while stretching is important it can be dangerous if you’re not doing it

dangerous if you’re not doing it

dangerous if you’re not doing it properly hi I’m Rebecca Braden and

properly hi I’m Rebecca Braden and

properly hi I’m Rebecca Braden and welcome to watchmojo.com our host

welcome to watchmojo.com our host

welcome to watchmojo.com our host Veronica spoke with the fitness experts

Veronica spoke with the fitness experts

Veronica spoke with the fitness experts at Victoria Park about the do’s and

at Victoria Park about the do’s and

at Victoria Park about the do’s and don’ts of stretching so Paul let’s talk

don’ts of stretching so Paul let’s talk

don’ts of stretching so Paul let’s talk about with the most common mistake you

about with the most common mistake you

about with the most common mistake you see in the gym when it comes to

see in the gym when it comes to

see in the gym when it comes to stretching the infamous hamstring

stretching the infamous hamstring

stretching the infamous hamstring stretch against gravity please the demo

stretch against gravity please the demo

stretch against gravity please the demo it basically what it does it increase

it basically what it does it increase

it basically what it does it increase muscle tear people they say oh I feel it

muscle tear people they say oh I feel it

muscle tear people they say oh I feel it I feel a lot and in my hamstring but

I feel a lot and in my hamstring but

I feel a lot and in my hamstring but you’re actually using gravity it’s like

you’re actually using gravity it’s like

you’re actually using gravity it’s like almost a stiff leg deadlift the problem

almost a stiff leg deadlift the problem

almost a stiff leg deadlift the problem is that okay I don’t want you to get

is that okay I don’t want you to get

is that okay I don’t want you to get hurt the problem is that hamstring don’t

hurt the problem is that hamstring don’t

hurt the problem is that hamstring don’t exist people they think of hamstring is

exist people they think of hamstring is

exist people they think of hamstring is that it’s it’s three muscle there’s the

that it’s it’s three muscle there’s the

that it’s it’s three muscle there’s the biceps femoris that’s more lateral

biceps femoris that’s more lateral

biceps femoris that’s more lateral actually the bicep timorous is separate

actually the bicep timorous is separate

actually the bicep timorous is separate in two that’s what we call a bicep the

in two that’s what we call a bicep the

in two that’s what we call a bicep the semitendinosus it’s more longitudinal

semitendinosus it’s more longitudinal

semitendinosus it’s more longitudinal and the member notice that the fibers

and the member notice that the fibers

and the member notice that the fibers are more oblique then to stretch it you

are more oblique then to stretch it you

are more oblique then to stretch it you need to do three different type of

need to do three different type of

need to do three different type of stretching to get the hamstrings then

stretching to get the hamstrings then

stretching to get the hamstrings then we’ll do them on with what I think is

we’ll do them on with what I think is

we’ll do them on with what I think is going to demonstrate the proper way to

going to demonstrate the proper way to

going to demonstrate the proper way to really stretch the bicep timorous semi

really stretch the bicep timorous semi

really stretch the bicep timorous semi tendinosis and semi membrane OSIS very

tendinosis and semi membrane OSIS very

tendinosis and semi membrane OSIS very important for keeping your posture and

important for keeping your posture and

important for keeping your posture and also for your pelvis and avoiding

also for your pelvis and avoiding

also for your pelvis and avoiding hamstring pulls and keep that’s that

hamstring pulls and keep that’s that

hamstring pulls and keep that’s that these muscles are responsible to keep

these muscles are responsible to keep

these muscles are responsible to keep you standing up that’s why they’re very

you standing up that’s why they’re very

you standing up that’s why they’re very important to have a very good balance

important to have a very good balance

important to have a very good balance especially in between them okay my necks

especially in between them okay my necks

especially in between them okay my necks gonna do this demo just have a seat

gonna do this demo just have a seat

gonna do this demo just have a seat we’ll use the right leg I want to get

we’ll use the right leg I want to get

we’ll use the right leg I want to get the left leg out of the picture it

the left leg out of the picture it

the left leg out of the picture it should always be outside of the midline

should always be outside of the midline

should always be outside of the midline I want to assure that the pelvis is

I want to assure that the pelvis is

I want to assure that the pelvis is straight and she feels or two sit bones

straight and she feels or two sit bones

straight and she feels or two sit bones first we’re going to do the biceps

first we’re going to do the biceps

first we’re going to do the biceps femoris it’s the one that is the most

femoris it’s the one that is the most

femoris it’s the one that is the most tight and most people you want to bring

tight and most people you want to bring

tight and most people you want to bring the leg across the midline you want to

the leg across the midline you want to

the leg across the midline you want to pull the toes very hard to create

pull the toes very hard to create

pull the toes very hard to create tension on the fashio slight internal

tension on the fashio slight internal

tension on the fashio slight internal rotation we call

rotation we call

rotation we call eversion now bring your arms in front to

eversion now bring your arms in front to

eversion now bring your arms in front to lock in the scapula to really isolate

lock in the scapula to really isolate

lock in the scapula to really isolate the fashio of the biceps femoris keeping

the fashio of the biceps femoris keeping

the fashio of the biceps femoris keeping pulling very hard in Ord with the toes

pulling very hard in Ord with the toes

pulling very hard in Ord with the toes you want to push your knee down as hard

you want to push your knee down as hard

you want to push your knee down as hard as you can you want to feel like your

as you can you want to feel like your

as you can you want to feel like your heel will lift and at the same time you

heel will lift and at the same time you

heel will lift and at the same time you want to feel very very tall if you don’t

want to feel very very tall if you don’t

want to feel very very tall if you don’t feel enough keeping the same tension you

feel enough keeping the same tension you

feel enough keeping the same tension you want to bring your bellybutton forward

want to bring your bellybutton forward

want to bring your bellybutton forward arching your back you feel that and

arching your back you feel that and

arching your back you feel that and you’ll feel a lot of heat doing it you

you’ll feel a lot of heat doing it you

you’ll feel a lot of heat doing it you want to keep it for about 30 seconds

want to keep it for about 30 seconds

want to keep it for about 30 seconds then release slowly now immediately we

then release slowly now immediately we

then release slowly now immediately we will go into the semi tendinosis it’s

will go into the semi tendinosis it’s

will go into the semi tendinosis it’s more than middle one same movement

more than middle one same movement

more than middle one same movement slight internal rotation arms in front

slight internal rotation arms in front

slight internal rotation arms in front toward the leg same principle very tall

toward the leg same principle very tall

toward the leg same principle very tall push the knee into the floor lift the

push the knee into the floor lift the

push the knee into the floor lift the heel this you’ll feel that more in the

heel this you’ll feel that more in the

heel this you’ll feel that more in the middle you feel the difference the first

middle you feel the difference the first

middle you feel the difference the first one was more lateral the first this one

one was more lateral the first this one

one was more lateral the first this one you’ll feel more in the middle hold it

you’ll feel more in the middle hold it

you’ll feel more in the middle hold it for about 30 seconds really slowly then

for about 30 seconds really slowly then

for about 30 seconds really slowly then you want to slightly open the leg again

you want to slightly open the leg again

you want to slightly open the leg again pull hard on the toes leg outside this

pull hard on the toes leg outside this

pull hard on the toes leg outside this one’s going to be for a semi membrane

one’s going to be for a semi membrane

one’s going to be for a semi membrane OSIS you want to bring your arms away

OSIS you want to bring your arms away

OSIS you want to bring your arms away because it’s part it’s very close to the

because it’s part it’s very close to the

because it’s part it’s very close to the adductors then bring your belly button

adductors then bring your belly button

adductors then bring your belly button forward lock your knee pulled very good

forward lock your knee pulled very good

forward lock your knee pulled very good you feel the movement you’ll feel the

you feel the movement you’ll feel the

you feel the movement you’ll feel the different angle it’s going to feel more

different angle it’s going to feel more

different angle it’s going to feel more medially close to the adductors that

medially close to the adductors that

medially close to the adductors that ensures me that she stretched all three

ensures me that she stretched all three

ensures me that she stretched all three parts of her hamstring and prevents a

parts of her hamstring and prevents a

parts of her hamstring and prevents a lot of knee injuries and also hip

lot of knee injuries and also hip

lot of knee injuries and also hip injuries and also possible of a tear of

injuries and also possible of a tear of

injuries and also possible of a tear of the hamstring if she does at high speed

the hamstring if she does at high speed

the hamstring if she does at high speed 30 seconds and you release you should do

30 seconds and you release you should do

30 seconds and you release you should do three rounds of 30 seconds into each

three rounds of 30 seconds into each

three rounds of 30 seconds into each movement always after training and

movement always after training and

movement always after training and latest at night possible