In this episode 20 protocols
▶ 1:45 Dynamic Stretching Behaviors “So you can imagine you have stretches where you hold the stretch for a very long time and use as little momentum as possible. And then there's also what's called dynamic and ballistic stretching, where you're literally swinging your limbs, trying to increase the range of motion.” ▷ 1:45 Static Stretching Behaviors “So you can imagine you have stretches where you hold the stretch for a very long time and use as little momentum as possible.” ▷ 8:06 Dedicated Stretching Practice Behaviors “I think by the end of today's episode, you'll realize that almost all of us can benefit from having some sort of understanding about flexibility and having some stretching protocol that we incorporate into our life.” ▷ 21:59 Resistance Training Behaviors “If you're doing other things to improve your muscle contractibility, so you're doing resistance training, it turns out can actually indirectly improve flexibility.” ▷ 35:01 Toe-Touch Range of Motion Test Behaviors “So what I'd like you to do is, if you're in a proper place to do this, you're going to stand with legs, feet, and toes raised up, and then your feet are pointing in one direction. straight, meaning knees not bent, and you're going to try and touch your toes,” ▷ 35:52 Contract the Antagonist Muscle Before Stretching Behaviors “I'd like you to contract your quadriceps as hard as you possibly can for about five to 15 seconds. Let's say 10 seconds... And then now, go ahead and repeat that stretch where you're trying to touch your toes or touch the floor... What most of you will find is that you have an immediate increase in hamstring flexibility or your range of motion has increased.” ▷ 48:51 Interleaving Antagonistic Push-Pull Resistance Sets Behaviors “What people often find is that if they were to say, do their pushing set... then move to a pull-down... then go back to the pushing set, then go back to a pulling set, push, pull, push, pull, in other words, interleaving their sets... you're able to have improved performance.” ▷ 52:38 PNF Stretching Behaviors “PNF stands for proprioceptive neuromuscular facilitation, and it involves and leverages many of the mechanisms that I described to you earlier... Those protocols can be done both by oneself, with or without straps, with machines, with actual weights, or with training partners.” ▷ 53:17 Ballistic Stretching Behaviors “In ballistic stretching, there tends to be a bit more swinging of the limb or use of momentum... doing some safe, dynamic and ballistic stretching prior to say a resistance training session, or maybe even prior to a cardiovascular training session can be useful.” ▷ 57:36 Strap Tools “you might put a strap around your ankle and pull that muscle, or I should say, excuse me, that limb towards you.” ▷ 58:04 Training Partner Tools “Sometimes these are assisted by other people... Those protocols can be done both by oneself, with or without straps, with machines, with actual weights, or with training partners.” ▷ 58:11 Stretching Machines Tools “Sometimes they'll even use machines. There are a number of different apparati that have been designed for this.” ▷ 58:25 Weights Tools “Those protocols can be done both by oneself, with or without straps, with machines, with actual weights, or with training partners.” ▷ 1:17:19 Warm Up Before Stretching Behaviors “In general, to avoid injury, it's a good idea to raise your core body temperature a bit before doing these kinds of stretches, even these static stretches.” ▷ 1:29:57 Interleave Static Stretching With Opposite Muscle Group Work Behaviors “During that minute's rest, you can, you can stretch the opposite antagonistic muscle group, such as the quadriceps.” ▷ 1:33:28 Define End Range by Sensation in the Relevant Muscles Behaviors “To basically define the end range of motion as the place where you can feel the stretch in the relevant muscle groups.” ▷ 1:37:14 Low-Intensity Static Stretching Behaviors “Basically, what they found was that a six-week training program using very low-intensity stretching had a greater positive effect on lower limb range of motion than did moderate-intensity static stretching.” ▷ 1:42:28 Use Static Stretching Before Training If It Improves Form or Stability Behaviors “There are instances, for example, where an individual might want to do some static stretching to increase limb range of motion prior to doing weight training, even if it's going to inhibit that person's ability to lift as much weight... if somebody has a tightness or a limitation... that prevents them from using proper form that they can overcome by doing some static stretching, well, that would be a great idea.” ▷ 1:58:18 Focus on Breathing During Pain or Discomfort Behaviors “The greatest effect of course, was to breathe, to focus on their respiration as a way to deal with this challenge, this cold challenge.” ▷ 1:59:41 Yoga Behaviors “If ever there was a practice that one could embark on that would not only increase flexibility and limb range of motion, but would also allow one to cultivate some improved mental functioning as it relates to pain tolerance and other features of stress management... it appears that yoga is a quite useful practice.”