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5 Muscles You re TOTALLY Forgetting to Stretch (BIG MISTAKE)

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Rating: 4.5; Vote: 2

While we should all be stretching, there are likely 5 muscles that you totally forgot to stretch and that s a big mistake. In this video, I am going to show you 5 of the most overlooked muscles when it comes to stretching, the best way to stretch them, and when you should be addressing them during the day. I would bet there are two reasons as to why you haven t stretched these particular muscles and it likely comes down to the fact that either you didn t know how to stretch the muscle or you didn t know you could stretch it in the first place. Well, after watching this video, you re not going to have either of those problems again. The first muscle group that you need to stretch is the peroneals. These muscles run up and down the outside of your leg and are often chronically tight. You might notice this tightness even more if you have flat feet. The reason you are forgetting to stretch the peroneals is likely because you didn t know that you could stretch them in the first place. The best way to stretch these muscles is with the sit-to-stand frog stretch. Start off by sitting in a chair and put the soles of your feet together. From here, slowly stand up and bring your knees together while keeping your soles in contact with each other. With the sit-to-stand frog stretch, you are going to want to hold this position for 45-60 seconds a few times throughout the day. The next muscle that you are forgetting to stretch is par of the all important rotator cuff, and that is the subscapularis. This muscle is often neglected simply because it sits out of sight and thus out of mind. Unable to actually see this muscle often leads to us forgetting that it exists in the first place, but that doesn t mean we can t still stretch it. To stretch the subscapularis, you will need a broomstick, mop, or dowel of some kind in order to complete the movement. Bring the broomstick behind your bicep, reach across your body and grab the lower end with your other hand and open your chest (pulling the broomstick with that reaching hand. To get a further stretch, we need to achieve external rotation and you can do that by pulling up on the broomstick as well. Perform this dowel stretch for 45-60 seconds on both sides, at any point during the day. The third muscle that should be stretched is the rectus abdominis, better known as the abs. With tightness in the anterior chain already pulling our shoulders down and forward, tight abs will further exacerbate our postural problems by pulling down on the ribcage. Thankfully, there is an easy way to stretch this muscle with the use of a physioball. Lay on your back over the top of the ball, allowing yourself to contour to the shape of the ball. From here, drop your pelvis down and reach your arms back overhead. This will create a greater distance from the pelvis to the ribcage which will elongate and stretch the abdominals. With enough attention, you can help to fight your postural deficiencies. Hold this stretch for 45-60 seconds, 2-3 times per day when you can. The fourth muscle that you are forgetting to stretch is the quadratus lumborum, otherwise known as the QL. The reason we forget to stretch this muscle is similar to why we skip the subscapularis; we can t see or necessarily touch it. Just because we can t reach it with our fingers, doesn t mean that it can t be stretched, however. With the QL slide, you are going to start on all fours, slide one leg down and drop your hip. From here, you will push off the hand resting on the ground and lean slightly forward. This will give you a good stretch on the QL when you might not ve been able to reach it very effectively trying to stretch it in the past. Perform this stretch for 45-60 seconds each set and is best done in the morning if you want to feel amazing throughout the day. Lastly, you might be forgetting to stretch the lats. Even if you are stretching them, I have a particular movement that I think is one of the best ways to stretch the lats. If you want to learn more about that stretch, you will want to click the link below.
Date: 2022-05-23

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Comments and reviews: 9

Dude902
Hey Jeff, I m 28 and have always had poor self image, starting with asthma as a kid always using a nebulizer and being out of breath. Near the end of high school I went from a top 1% student to failing and not even trying to graduate in just a few months because I was sick of not being able to breathe. It came to a head with me being bedridden for months and trying to get a sinus surgery to be able to breathe semi normally, which I did eventually get 4 procedures done for. After being sedentary I was 190lbs and started to work again where I was always on my feet and brought my weight down to my normal 150. I still struggle with breathing through my nose and I need help. How can I work at starting to breathe normally? I want to get the benefits of strength training and I feel like if I can t get my cardio to at least a healthy baseline I am always going to hit a brick wall before I start with the weights. It is not even about feeling fat or the weight for me, I just want to know how to get my breathing right.
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Snowsportsrule2112
Hi Jeff, a little quick background for my question I m going to get surgery in a few days for an umbilical hernia. Of course I will do my best to follow the doctors orders and take the time I need to recover. That said, I ve just finished your Max Shred program and feel like I ve got good habits for both exercise and nutrition. I m concerned about loosing some momentum while I take some time away from exercise, but more than that
I guess my question is two parts
1) what physical activities can I do that is low impact while I can t lift, but before I am cleared to return ti normal activity?
2) Once I resume lifting (about 6 weeks post surgery) what program of yours would you recommend I start with?
You can simply sum up my fitness goals as wanting to be functional and athletic, but also some aesthetics is of course important. I was thinking of picking up with Max Shred again but starting at Month 2 since I just completed the entire program.
Thoughts?
Thank you in advance!
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Daniel
As a man hurling towards 50 at an alarming pace I can say this video is very important. I had been doing things similar to this simply because I noticed these weaknesses in every day life despite being somewhat fit. Like my posture. It's a slow process and to fix it I need to think about it every time I sit for example. My hips etc are completely crooked also and I sit similar to how Jessie was with one leg out recently had knee surgery and notices how tight all this connected muscles are from immobile ankle up the kinetic chain and how my recovery is taking forever because I lost even more mobility being laid up for months. At my age I could feel each weak point slowly eroding me. Anyway you really have to counter act our habits
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sport
I NEED HELP!
I made THE PERFECT WORKOUT series as my program. It's been 6 weeks and the results are amazing.
My split sequence is:
Monday - Chest
Tuesday - Back
Wednesday - Tricep & Abs
Thursday - Biceps, Forearm, Obliques
Friday - Legs
Saturday - Shoulders
Sunday - Abs
But the problem is. I feel like this sequence is not working for me.
My shoulders are going through a lot of pain all week.
I need a split that works for me without over training my shoulders.
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Brian1987
I tore my Achilles playing flag football last October. I chose the non surgical route and so far I ve been able to jog and perform change of direction drills at a moderate speed in my PT sessions. I am 34 so it s not too uncommon but it s happening to athletes that are 24 nowadays. When I grew up in the 90s, you hardly ever heard of athletes rupturing their achilles. Why are they more common today and what are the best ways to strengthen, stretch and overall try to prevent this injury?
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Robert
I often find the peroneal muscle tension to be a compensation for hypermobile ankle ligaments from twist injuries. It s a stability issue. Therefore, that stretch may do more harm than good for many people. Perhaps do it as a dynamic movement with minimal load, but do not do static holds. Static holds affect ligaments. You can focus on building the arches, have good ROM in all directions, and do ankle ROM or receive treatment to mobilize the tarsal bones to glide better under the tibia.
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Grand
Hey Jeff, I have a question that you might be able to address in your next Ask Jeff Question. I started resistance training and love the progress I've been making but noticed that when I do a bicep curl, my left shoulder begins to hurt. If I rest my back up against an inclined bench, its reduced about 90% pain. I noticed Waiter Curls don't cause this pain and have been my primary bicep exercise. So what gives? Any help is much appreciated. Love your videos and keep up the great work!
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Stefan
hey Jeff, I know the importance of keeping my shoulders healthy. Today I was at the swimming pool and I was swimming both crawl and breaststroke styles and was thinking that in both cases my shoulder ends up internally rotated, and in a protracted position and I found it pretty unconfortable. Can you recommend some exercises to help balance this and make sure I don't hurt my shoulders from doing this movement while swimming? Thanks
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Joseph
I do not dare stretch before any workout, as I prefer mobility and warming up before training, yet I do stretch every night before bed, which not only helps me relax, it also prepares my mind muscle connection the night before, like stretching my lats and chest the night before I train my torso, especially doing a relaxed stretch and a flexed stretch, just like I will pay extra attention to my legs the night before leg day
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