007. The Right Way To Stretch Before (And After) Your Workout

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007. The Right Way To Stretch Before (And After) Your Workout (w/ 3rd Degree Blackbelt TROY WALKER)

Key takeaways from this episode:

  • Here is a scientific study that suggests a correlation between regularly stretching and performance in the gym: Read it here (click). 
  • If you don't stretch properly, you risk injury while working out.
  • If you stretch improperly, or not at all, you will likely get injured.
  • If you are already injured (or have an old injury), dynamic and static stretching (below) are the best common approach to rehabilitate your injured body part. 
  • Your workout should follow this formula:
    • Short aerobic warmup (2 minutes — for example, 50 jumping jacks)
    • 2 Minutes of Dynamic Stretching (Muscles You're About To Work)
      • 10-15 seconds per muscle stretched
    • 2-3 Minutes of Static Stretching (Muscles You're About To Work)
      • 10-15 seconds per muscle stretched
    • Weight Lifting Routine — Including Abs and Cardio
    • Post-Workout Stretching
      • 30-second stretches, following this formula:
        • 15-second stretch
        • 5-second muscle flex during stretch
        • 5-10-second stretch pushing it even further

The difference between Dynamic Stretching and Static Stretching:

Full Body Dynamic/Static Stretching Routine:

Stretching For Neck Pain:

Chest Stretches (Dynamic):

Chest Stretches (Static):

Back Stretches (Dynamic):

Back Stretches (Static):

Shoulder Stretches (Dynamic):

Shoulder Stretches (Static):

Arm Stretch (Dynamic): 

This doesn't seem like an arm workout, but the muscles you're most prone to injure during an arm workout are the muscles he stretches here.

Arm Stretches (Static):

Leg Stretches (Dynamic):

Leg Stretches (Static):