If You Sit All Day, THIS Is Falling Apart Inside You
Find out why I stretch every single day! In this video, we’ll discuss the amazing benefits of stretching, and I’ll show you some simple stretching exercises to add to your daily stretching routine.
0:00 Introduction: The benefits of stretching every day
0:17 Fascia explained
2:17 The biggest problem with muscle fascia
3:34 Stretching exercises for fascial release and flexibility
7:03 Stretching for flexibility
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Today, we’re going to talk about the benefits of stretching every day. A simple stretching workout can provide the following benefits:
•Improved sleep
•Decreased inflammation
•Decreased pain
•Counters past injuries
•Calms the nervous system
Many people think their muscles are tight when it’s really the fascia! Your fascia is like a wetsuit that surrounds the entire body.
Helene Langevin of the National Institutes of Health discovered through acupuncture that when a needle is inserted into the skin, collagen fibers of the fascia begin winding around the needle!
When you injure your fascia, you develop scar tissue, which can interfere with movement. Healthy fascia should be dynamic, movable, flexible, and even has electrical properties! Unhealthy or injured fascia develops a disorganized pattern of connective tissue. Stretching at home daily keeps your fascia healthy.
Tight muscles and tissues that cause bad posture are one of the biggest problems you can have with your fascia. The more you can elongate your connective tissue, the better it will be for your fascia.
A good daily stretching routine is one of the best ways to prevent stiffness associated with aging.
Follow along and try this easy stretching routine for healthy fascia, flexibility, and improved posture!
Dr. Eric Berg DC Bio:
Dr. Berg, age 60, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.
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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients, so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose, and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.
#health #keto #ketodiet #weightloss #ketolifestyle #intermittentfasting #lowcarb
Thanks for watching! I hope this increases your awareness about the benefits of stretching for a healthy fascia. I’ll see you in the next video.
This is why stretching fixed my sciatic nerve. ❤
Can you share which stretch in particular? Thanks
The psoas muscle stretching was what they showed me at physical therapy. I did the psoas stretches for three times a week and after the first week my sciatica was gone. No more gabapentin or anything needed. Watch the guy on the video do the same ones I did with each leg.
@FREDDYFREAKO thank you! I need to try this because i don’t want steroid shots every time I start having pains again. I got a shot in L1 back at the end of I think October and periodically it comes back for a bit then goes away again.
I hear getting those shots can actually be detrimental in the long run and so would prefer to not have to get them. I am scheduled to have an RFA of L3,4 &5 in a few weeks. I do have this expensive fancy back brace for when I am doing things that I am supposed to wear but it’s a pain, sometimes litterally. I will be sure to give that stretch a try!
@@spellmadam2947
I started taking yoga when my sciatica bed many years ago and the one stretched that most benefited me was the half pigeon pose
@@FREDDYFREAKO indeed, most back pain originates in the hip flexors
Dr Berg is my favourite health encyclopedia ❤❤❤❤
Of course 😁 only you’re 💁🏻♀️💁🏻♀️@@SoaresCarina
Definitely!
This came perfect. Just yesterday before bed I was thinking about how I must strech my body everyday and not be lazy about it 😊 Thank you ❤
Awesome. Happy Sunday!
❤@@Drberg
@@DrbergCan you please also talk about the importance of flossing our nerves and keeping them healthy? I went to the hospital for potassium drop and I haven’t been the same since. I feel like someone pulled my draw string.
Can you also look into doing a video on tongue ties? I think it’s majorly contributes to my bad posture, nervous looking mannerisms, and all the tension in my body.
Dr Berg should do a dedicated video for hunchback and scoliosis. 😊
He has done MULTIPLE videos on this. Search his playlist.
Thanks. I have one here: https://www.youtube.com/watch?v=APRTjRmBAhM&t=5s
As a myofascial therapist I truly believe that Fascia is the future of medicine. The ancients knew all this and that’s where the meridians and acupuncture points in Chinese medicine come from. I just love it when I ‘fix’ people who jumped from doctor to doctor for months with no relief in an hour’s session! 💪
Thanks for sharing. What state do you live it? Can you recommend ways I can find great local therapists?
If you live in Dallas tx imma need that number😂
@@audacitylove I’m based in the EU unfortunately, so I wouldn’t know anyone in your area. I’m sure you’ll be able to find decent practitioners close by though!
What do u think of Dry Needling?
@@alwayslearning3777 it’s very similar to acupressure, which puts pressure on fascial trigger points until they release. The only difference is that the needles are twisted once in the area and the fascia is wound around the needles, effectively stretching that particular area. You can achieve similar instantaneous results using a foam roller or massage ball on the points until they dissolve!
Upon waking, before getting out of bed, lay flat and start stretching from your toes to your head. As a senior, stretching and flexing while laying in bed prevents falls and helps with balance when you do start walking. While waiting for coffee, do more stretching and movement. Stand in front of the counter, using it for support if needed and stretch your legs even more.
Thank you 😊
I do this and more! Glad you got a good routine .
Stretching while waiting for coffee is definitely the move! I also do the wait-for-the-microwave stretch and the whats-in-the-fridge squat 😄
Keep it limber, fellas 😎
And then hop back in bed. Darling!
👌🏽 good advice tu
Dr Berg is a True Living legend. Thank you Doc for all that you do for us !
Thank you for the compliment. Happy Sunday.
Dr. Berg you are our hero!
I’m 63 and stretching has made such a huge difference in my chronic pain. Core mobility stretching has reduced my pain and has led me to starting lifting weights. Never thought weights and stretching would make me feel 10 years younger! Thanks Dr Berg!
I like the story you just told about the kid. That makes a lot of sense why people get mental and physical symptoms, soooooooooo simple.
I have a spine injury caused by an osteopath in Quebec and stretching is amongst the few things that help me along walking, acupuncture and healthy eating as per Dr Berg advices ❤❤thank you Dr Berg 🙏❤️
I seen a couple comments asking about which stretches are good for sciatica.
The piriformis muscles are what aggravate the sciatic nerve, a huge nerve that runs down the whole length of your leg.
A half pigeon pose (I’m sure you can Google that) Is what really helped me with my sciatica years ago
Thank you, Dr Berg.🥰 I was in a coma for 3 weeks and so I did not move at all and all my muscles atrophied and my fascia was absolutely completely stiff. It’s been many years now, 8+, and I still have to stretch daily to keep things moving. I Ve been finding doing daily Qi Gong exercises has really been helping. I really appreciate the stretches you shared, thank you.🤗💖
Massage therapy folks! Take it from a thirty year practitioner – this issue is exactly what regular massage addresses, and massage is far and away the greatest long term investment anyone can make in restoring and preserving muscle and connective tissue health.
Not true. John F Barnes Myofascial Release Therapy is totally different with results that will never come from solely massage.
I guess no one is ever grown up without any type of trauma. That’s why it is so important learning how to deal with and how to handle them. This video is so important and so helpful. It helps showing empathy as well. Thank you dr. Berg!❤
Kinesiologist and Chiropractor for over 20 years here: in order to stretch psoas muscle without being on your knees then lie down on your bed close to the edge. Let leg next to the edge hang down off the side of your bed so that your knee is slightly lower than your hip but your thigh is still partially on the bed. Feel the stretch in the front of your pelvis. You may also have the dangling foot go slightly under your bed, depending on the height of your bed and the length of your leg. For a deeper stretch, abduct that leg a bit wider and let your knee fall down lower from the edge of the bed. The stretch happens because your knee is lower than your hip, mainly, but you could also add a little hip rotation for even more stretch.
In the psoas stretches on the floor shown on the video, I would rather see the bent front leg lunge forward more to provide the stretch instead of bending backwards. The bent front leg should always maintain a 90 degree angle from thigh to calf to protect the knee. The calf and foot of the stretched leg can be moved outwards from the midline to provide extra stretch from rotation of the hip.
Hope this helps everyone! Thank you Dr Berg for your excellent videos—I have learned so much!
Thankfully, after replacement surgery, the bed stretch helped increase my mobility. Good stretch when you cannot kneel down on the floor.
❤❤❤Thank you so much!! I’ve had 2 TKRs and kneeling isn’t an option for me, I was reading these comments hoping for an alternative and here you are! Much appreciated!
where do you suggest we place our arms during that soas stretch while lying on edge of bed? I just did it on my couch feels good. I stretched my arms overhead.
This is just what I needed to see and hear today. I was injured at 3 and my right shoulder was dislocated. They took an x-ray of my arm but not my shoulder. At age 12, during an exam, they found my shoulder had been dislocated. Surgery was going to be too expensive for my parents so now at age 74 you can imagine what has happened. Thanks to Chiropractic care and being active all my life I did not end up in the wheelchair they told my parents would happen. My spine from the top to the bottom is so tight and I do stretch but now I have a better understanding of HOW to stretch. Getting my band ASAP. THANK YOU, Dr. Berg!!!
As someone who lives with chronic pain, lately in my left foot going up to my hip it’s a vicious cycle. Making it hard to exercise and very hard to lose weight. I really needed this information.
Great. Hope you get better soon.
Been treated by a myofascial massage therapist for years. She takes away the pain swiftly and gently. More than any pill or western doctor’s regime. Thank goodness for myofascial massage.
This was fascianating! 🙂
But seriously, thanks Doc., from a sedentary 60 year old. My favorite low impact way to get moving is -> swimming <-