The 3 Most Important Muscles To Stretch. (That You Probably Don't.)

Here's the 3 most important everyday stretches for function—stretches you should do daily for crucial muscles, that when tight, cause significant musculoskeletal issues. Most people aren't stretching, or aren’t even aware of all three of these.

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0:00 Intro
0:22 Pec Minor
2:24 Rectus Femoris
3:47 BONUS... ITB tightness
4:16 Deep Cervico-Thoracic Spinal Extensors

STRETCHES YOU SHOULD BE DOING EVERY DAY...

PEC MINOR RELEASE & ECCENTRIC STRETCH
If Pectoralis Minor gets tight from gym, or poor posture, it pulls the shoulder blade forward, rounding the shoulders. This heavily predisposes you to shoulder problems because it … (i)reduces space in the shoulder joint, (ii)causes neck issues, and (iii)can even cause Thoracic Outlet Syndrome.
To loosen Pec Minor, we don't want to just statically stretch it. Firstly, we release a common trigger point in the muscle, with a myofascial release technique, so that when you then stretch it, you're loosening the whole muscle.

RECTUS FEMORIS RELEASE & ACTIVE STRETCH
The second muscle is the Rectus Femoris, which commonly gets tight in running, cycling and weight workouts. When it's tight, it pulls the front of the pelvis down, increasing the arch is the low back, compressing the facet joints of the lower back. If you get a sore lower back when standing for prolonged periods, or walking around slowly, like when shopping, this is likely the cause.

BONUS TIP:
ITB AND LATERAL THIGH MUSCLE RELEASE
Running, cycling, and gym workouts can also tighten the ITB and lateral thigh musculature. When these are tight, it can pull the kneecap to the outside, causing it to rub and give you kneecap pain. So, one little bonus tip here is that each time you use the legs heavily, always warm down with a 30 second muscle rub on the outer, lower thigh to avoid getting this very common cause of knee pain.

CERVICO-THORACIC SPINAL EXTENSOR MUSCLES… ECCENTRIC STRETCH
When our mid back is flexed, but neck extended for long periods of time (think forward head posture), the deep spinal extensors of the neck & upper back can become shorter, making it really hard to straighten up again. This creates a posture that compresses joints at the base of the neck… causing things like tight, sore shoulders (“cervicothoracic facet joint compression”), Rhomboid pain (“costovertebral joint restriction”), symptoms down your arms (“cervical radiculopathy”).
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#bodyfixexercises #stretching #stretchingexercises

[heathcliff]

I think the Main issue for a lot of us is lacking the discipline to do the exercises on a daily basis. Thanks a lot for the information I really understand my body better after watching these videos

[PeaceLoveAndEternalGrooviness]

Thanks for this. I am on disability and can't afford to see anyone like you in real life so very helpful and like that you show stuff I haven't seen before.

[Chichimomma]

That stretch with the pillow is just what my body needed. I could feel the tightness going all the way down my lower back. Thank you.

[teeniequeenie]

Yes lately I’ve become aware of the importance of stretching everyday as it helps everything flow better and if stuff flows better it is better

[MaTTheWish]

I can confirm these are all excellent stretches, don't be discouraged if they don't work the first few days or even weeks. It took me a very long time to release my tight muscles, and relieve my symptoms.
Now I have better posture.

[austinpatrick]

Exactly what I needed! I've been nursing shoulder impingement in both shoulders and I'm learning about strengthening the back to balance out everything, this is exactly what I needed to loosen the front! Thank you!!

[MyFooFo]

Your videos are genuinely life changing. Well explained, simple and easy to follow, thank you for the quality content Stefan

[TheElusiveReality]

as someone with myofascial pain syndrome i LOVE that you start with myofascial release, my big problem is exactly what you said, which is that trigger points can stop me from getting a full range of motion or using the whole muscle

[bIDOJF]

I'm so happy I found you! I've been watching for a few months now, and everything you teach is so easy to follow and helpful. Thank you!!

[Martian_T]

I’ve been having crazy neck and shoulder pain and doing this for a few days it’s completely disappeared! Thank you so much!

[davidwhite]

My partner is a cyclist (in the local forest) and often returns with most of these pains, especially when after resting. He will start these stretches asap to lessen the discomfort after a ride. With thanks!

[emitch]

Thank you! I felt a difference after following along w your simple care stretches. Very invaluable to release the constant aches of 'too tight' and 'over contracted' muscles, I have neglected. Best to you.

[greyhound]

Thanks so much.... I've gotten a bit lazy doing specific stretches at age 80 but this is easy and I can do this. I've avoided neck and shoulder surgery by being proactive, but needed this little reminder. Will watch for more good advice!!

[shanedaniel]

This first shoulder stretch/chest stretch hit me perfectly. Thanks doctor.

[guardian]

Τι ωραίες ασκήσεις.. Και τις δείχνεται με λεπτομέρεια.!! Ότι χρειαζόμουν αυτό τον καιρό..!! Σας ευχαριστώ πολύ.!! 🙏❤️

[jinifirsauer]

So helpful and quickly but we’ll explained! No difficult jargon or complicated anatomical drawings. Just great, TFS👍🏾!

[health_insiders]

Such a helpful video. We love that you broke down the functions of each muscle and how tightness can impact our bodies.

[ddaa]

I'm gonna try these, I have both the shoulder impingement constantly and the lower back pain when standing . I've been in an office job for the last 5 years and I blame my bad posture. This video explained quite a bit of my problems, heres hoping 🙏

[gudgo]

Very good. I have issues in all of these areas you mentioned. I tried the stretching you showed and boy did they help. Thanks.

[Brauma]

This is timely and perfect. I just wrapped up a round of physical therapy for lower back pain and shoulder pain. These stretches will be a great complement to my routine. I never knew why but I have found myself massaging that area on the front of my thigh, with my fist just like you were doing. When I saw you doing that I was astonished. Thanks for this info!