zakruti.com » Sport, fitness, workout » Jeff Cavalier

If You Could Only Do 1 Stretch. (BEFORE YOU LIFT)

video description

Rating: 4.0; Vote: 1

If you could only do one stretch before you work out, then the one I-m showing you in this video is it. There is a reason for this and that is because almost every single one of us is lacking good thoracic extension, rotation and overall mobility. The fact that we are limited here makes it difficult to perform virtually every single upper body or lower body exercise we do. The thoracic spine is the area of the spine that is in the middle of the neck or cervical spine and the lower back or lumbar spine. This happens to also be the largest area of the spine. Because of the fact that our bodies tend lose out to gravity and bend forward more and more over time, this process of decreased thoracic extension is magnified. The repercussions of this are numerous. When you don-t stretch out your thoracic spine you will find that you limit the motion of your entire back and shoulder girdle. For instance, it is impossible to lift your arm fully over your head when your middle back is hunched over. This is because you are biomechanically locking up the shoulder joint by impacting the ability of the shoulder blade to move on your ribcage as you lift your arm up. The same can be said about your lower back. Because the spine is one continuous unit, an overflexion in the middle portion of the back is going to make it difficult to extend in the lower portion of the back. In order to have proper mechanics on the squat or deadlift for example, it is obvious to see that you are going to need to have normal biomechanics in your spine. So, that is where this stretch comes in. Start by laying face down on the floor with a light bar or wooden dowel in your hands with your arms stretched up overhead. Use one end to post up into the floor and begin to lift and rotate your body in the same direction as that hand. Be sure to keep your trailing knee down in contact with the floor to increase the differential between your shoulders and hips. When this occurs you are getting thoracic extension with rotation. This is the exact combination of movements that you are trying to maximize and restore prior to lifting. Perform two to three repetitions to each side just prior to training. This is the one stretch you would want to do before your workout, especially if you were short on time and wanted to have an impact on what you were going to do that day. For a complete training program that is more prescriptive in telling you what to do rather than random exercises thrown together with no real plan, head to and get the ATHLEAN-X Training System. See how much faster you can make gains by training like an athlete and by taking your workouts seriously
Date: 2022-04-22

← 7 Essential Lifting Cues for Bigger Gains! (SAFER)

Chest Workout (SORE IN 6 MINUTES) →

Related videos

Every Supplement Brand Just Got Put on Notice!

• Ryan Humiston

Why 90% Of People Never Get Lean (It's Not Genetics)

• Jeremy Ethier

The ONLY 2 Dumbbell Lat Exercises You Need (NO, SERIOUSLY)

• Jeff Cavalier

This Diet Plan Is Getting Men Over 40 Jacked!

• Muscle Monsters

The Only 25 Exercises You Ever Need

• Jeff Nippard

STOP! If You See These Signs, It Means You're Gaining Fat (not muscle)

• Muscle Monsters

Comments and reviews: 10

Steve
Jeff I'm sure you've had a million request for this. I'm a 50yr old man and have been going and busting my ass at the gym for a year now. I've gained over 20lbs which for me is great. I'm a type 1 diabetic and have done many things to try and gain weight. I have a small problem, there is some belly fat around the stomach area that I can't shake. I don't eat bad due to my diabetes I can't. Is there away I can get that extra little fat off. If I could I would feel much better about my gains all over my body. my arms, legs, back and other parts of my body just blew up. I've watched your videos and they have helped me greatly. Could you do one about stubborn belly fat? If any diabetics are watching this and working out don't quit this is the number one key to lowering your A1C! s trust me. I went from 13. 6 to 6. 9 just by busting my. ass in the gym but you've got to want it.
reply

khazaddim
be careful not to excessively rotate the lower lumbar spine when doing the stretch. the shape of the lower lumbar facet joints does not allow the lumbar spine to rotate in the same way that the thoracic spine can. I personally learned this because I injured my lumbar spine in this way. I have seen people at the gym doing the stretch although it was in an inverted way where they kept the shoulder stationary on the ground and move the legs in rotation, opposite of how Jeff is doing it. in my experience that form of the stretch increases the likelihood of one over rotating the lumbar spine. if you do end up doing that then you're going to end up needing a lot of Prolotherapy to your iliolumbar ligament.
reply

Sushant
Need a video on what's better for fat loss of a person who weighs 200 pounds. a fast muscle gainer, but more on the fatter side. what should he choose out of weight training, interval training, steady cardio or HIIT work out. consider age of the person 27 years, gender male and finds weight training, HIIT easier than steady cardio. please don't mind on grammatical errors.
reply

Jacob
Mr Cavaliere if you haven-t already and I-m just not seeing it would you consider making a video about a stretching routine that you do before bed since you highly recommend to static stretch right before bed to lengthen the muscles one last time before they shorten over night as we rest for gains lol Thank you greatly loving your content and coaching.
reply

Zion
Hey there, I Think I have messed up my lower back muscles. It's been a while, I just go to the gym and lift weights but not stretch. I feeling this chronic cramping at my lower back right after couple hour of standing. Any stretches for relieving lower back stressed muscles cramping. Once i sit It gets very hard to stand again in normal position
reply

Caps
That seems to involve more rotation in the lumbar region, in which case you're better off incorporating some sort of windshield wiper style stretch/mobility IMO.
I feel like using a foam roller to practice that thoracic mobility and learn how to extend it at will would be more beneficial but thats what worked for me
reply

cameronrox
Wow. Intense stretch. First time doing this and I can barely get past vertical. I notice when im rotating from left to right, there is some pressure in my left hip, and when going from right to left there is a searing pain under my left scapula. Not sure what that is, hopefully it will ease away with practice.
reply

MJLionnavy
Hi Jeff,
I'm a dancer I'd like to see more about stretching in general. Best way to gain range of motion safely and if there are specific popular stretches that are dangerous or useless. I'd also like to see more about how to build up strength, power and endurance without causing hypertrophy.
reply

Edwin
Hey Jeff I'm a huge fan of your videos! I was wondering what your thoughts would be on utilizing rotation of the cervical spine/head to follow the thoracic spine in this movement considering the head rotators attach at those troublesome upper T vertebra. Thanks!
reply

Vince013093
Question: Can I do this stretch on a pull up bar? To elaborate, would hanging down from a bar (everything extended from arms to legs) and rotating my hips (as if almost doing a scissors motion with the legs) in one direction produce the same result?
reply

Add a review, comment