Stretching with Dr. Galen Stolp

A little dynamic, kind of complex. So basically what I want you to do, stand over here facing me here, Jenna. I want to put your arch of the foot in a chair, platform, anything like this, something stationary, okay? Yep. See my left heel? Yep. That's going to stay on the ground at all times. Yep. Are you familiar with what's called the posterior pelvic arch? Yep. Basically squeeze your glutes together. I'll actually do that for you. I want you holding that at all times. Let's do 10 stretches just like this to start with, okay? Okay. There's going to be 6 different positions though. I want the ball on the hip flexor, okay? If you want a deeper stretch, you can extend your low back, okay? Give you a deeper stretch. Go ahead and start with that. We're going to tweak it up a little bit. All the weight on that left foot. Keep that left foot straight. Squeeze those glutes together. I want you feeling that right in front of that left hip flexor. These are dynamic too, so these would be good to do before you work out, especially lower body. Okay, after you've 10 there, take that left foot, go 45 degrees out. See your pelvis? Keep that straight though. 10 more, stretch out that groin. Yeah. So we started here, you know how you're going forward with that hip flexor? Yep. Open your hips up, go down to the hamstring each time. So hip flexor, hamstring. There you go. Each time. That's cool. It's a good way to dynamically stretch out your hamstrings, especially before you work out. That's cool, man. Hips are tenderized? Yep. Now we're gonna do this. This one will get this tear out. It's gonna be tougher to bend. Hold on to this one. Watch my left foot. We're gonna go rotate internal 45 degrees. Still weight on that left heel. We're gonna go straight. We're gonna get up towards the IT band. Remember each time, we'll run through that for you. Open your hips up. Wow, that looks hard. Yeah, flexibility. You really got to stretch those IT bands out. Well, you're strong there, but do you stretch your IT bands out a lot? No. Okay, take a seat right here. I'm going to show you how to stretch that IT band. Face me. This is pretty easy, basic turn, man, but put that right foot Over your left because your right's a little bit worse than your left. Put both your hands on your knee, lean away from your knee opposite way, and push it out as far as you can. I want you to feel it right on that hip when you do that too. So lean that way and stretch this way. You're going to be feeling that right on that hip pretty good when it starts IT band for you. From here, we'll start in a push-off position just like this. Let's get your left side first. Left knee up. Put that left foot all the way up underneath you, just like that. First you're gonna hit the glute by just laying on your knee in the center of your chest. Just lay down on that knee. Let your glute stretch that left glute out. Okay? Reach that left side as much as you can. Shoot this glute out towards me, basically, while you're reaching with that left hand. This is gonna open this joint up for you. Yep. The more you reach across, drive that left hand. To that right side of your body. There you go. And then shoot that glute out to your left side. Right there. You want it to stretch, especially in the glute too. Hit that both sides. How does this stretch work? You remember these muscles? This is called your teres major and minor muscle. Remember how I hit that, how tender that was? Yeah. This is a good stretch for that. Basically keep your back parallel to the ground, feet together or slightly apart, a little bit bend in your knees. What I want you to do is basically reach back like you're pulling your arm into your body. You'll feel a stretch right here. Okay. Go ahead and try that. Lean all the way back. These arms should be straight. You're going to feel that right here. Yep. Now take your feet, go 45 degrees to your right. This is going to isolate your right side. Okay. Now drop your left hand, lean back even farther, you can stretch out your lat. A lot of back muscles need to stretch, but these are the ones I'm concerned about, especially for how much you do with shoulders. Okay, go back to the left side, 45 degrees at the feet, isolate your left side. This is the one you're going to learn to love for your upper body. Hold that for another 15. This is awesome. One more stretch I'll show you too. Can't forget about that subscap muscle. So come over here, mostly your right side. Face me. Lean up against the wall with the right side. Cross that right foot over your left. Put that right arm behind your head just like this. I want you on the doorway. Make sure you're on a flat surface. As you lean into the wall, that elbow is going to go straight up the wall. The more you lean away, the more you're going to feel the stretch. There you go. Get that deep stretch in that armpit muscle. Cool. And then while you're doing it, you can always lean forward to hit the anterior component. Feel the muscle? Coming back to hit the posterior portion of the muscle. This is the one I want you to get after a pretty hard fly for the body. Hold that for a good 15 on your right side and then just see how your shoulder feels when you're done. I know you're strong, but you gotta get that flexibility in there. This is awesome, man. Nice, just like this with those hands facing each other. You're gonna first fly, shoulders back and down. See how my shoulders aren't forward, they're back and down. Thumbs back and then just squeeze those shoulder blades together as much as you can. Keep those thumbs rotated back as much as you can. I want it all in here. Anything like cables, 5-pound weights, you can do 5-pound weights on each side. Yep. Or just do— you need to put your thumbs up. Yeah, that's good. Thumbs up, thumbs back, just ways to isolate all these small muscles. That's good, man. There's tons of muscles attached to that shoulder blade. Strength of those small muscles. Yeah, it's good. It's really solid, man. Really strong. All right. I'll just make it part of my back workout. There's 3 exercises we can do with that band. You know what supersets are, right? One thing after another? Yep. Let's go from here. I'm going to send you this whole— but you're going to use a long band. Do you have any bands at home? We do at the gym. You do at the gym? Okay. So thumbs back. This is your reverse fly. Let me do 10 here. Go ahead and do 10. We're gonna do one good superset with you, okay? Yeah. Then you're gonna go into what's called tricep extension. Arms behind the head, make sure you have a 90-degree angle. Yep. Put those hands facing away from each other. So you know how you are here? Yep. Flip them up. Sit down. Just like that. Squeeze that pencil between your shoulder blades, but keep that 90-degree angle between your body and your tricep. About that? Yeah, keep this band behind your head though. Squeeze these the whole time. Good. Easy step from here. Keep your hands where they're at, go right in front of the head, keep those forearms equal distance apart. They're not going to move at all. Now all we're going to do is reverse military press. Squeeze your shoulder blades together, bring your arms down just like this. Okay, but go slow on the way up. This won't burn if you do it right. Do those 3 in a row for a good superset. Yep. End of your workout, burn that out a little bit. Yeah, you'll be burning here quick. That's good, man. Your normal pec stretch, 1 foot in front of the doorway, 1 foot behind, about a foot and a half. Doesn't matter which foot. Arms at 90 degrees and then just shoot your chest up. I do that one at a time. Make sure you're keeping your arms at 90 degrees, okay? Just make sure it's all right here. I don't want anything in the arms. This one, we'll kind of subscap stretch against the wall. Hit those pretty hard, okay? The ones for your low back and your hips, the ones you should be doing the most, is this one right here. That's awesome. Good.