The 'Hurts So Good' Stretching Secret
42sRelatable feeling and simple tip for proper stretch intensity.
▶ Play ClipAI Summary
This 15-minute guided stretching routine focuses on improving flexibility, reducing muscle tension, and preventing injury. The instructor leads through a series of static stretches for the upper and lower body, emphasizing breath control and relaxation.
Chapters
[00:00]
Stretching Importance
Stretching increases flexibility, reduces muscle fullness, and helps prevent injury. The instructor emphasizes that stretching is crucial for recovery and overall fitness.
[00:15]
Upper Body Stretches
Begins with arm across the chest, looking over the opposite shoulder, holding for 30 seconds. Then switches sides, followed by a chest opener with hands behind the back.
[01:58]
Side Stretch and Lower Body Transition
Bends to one side with arm over ear, then switches. Moves to lower body stretches with one leg bent, the other extended, reaching forward and to the side.
[03:52]
Hamstring and Calf Stretches
With legs in a '4' shape, reaches for toes to stretch hamstrings and calves. Notes that one side may be tighter, which is normal.
[06:20]
Wide-Legged Forward Fold
Opens legs into a V, walks hands forward keeping back flat. Then folds to each side, acknowledging a previous hamstring injury affecting range of motion.
[08:06]
Seated Forward Fold and Butterfly
Brings legs together, folds forward. Then soles of feet together (butterfly), gently pressing knees down. Advises against static stretching before workouts.
[09:27]
Spinal Twist and Glute Stretch
Crosses one leg over the other, twists with opposite elbow to knee, looking back. Repeats on other side.
[10:47]
Prone Stretches (Cobra, Quad, Child's Pose)
Lies face down, presses up into a cobra for lower back. Then quad stretch holding foot. Finally child's pose to relax.
[13:53]
Cat-Cow and Downward Dog
On all fours, rounds back (cat) then dips (cow). Then presses back into downward dog, pushing heels down to stretch calves and hamstrings.
[15:30]
Closing Remarks
Stretching is as important as the workout. Encourages consistency and checking out other videos.
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Tutorial Checklist
1
00:15
Take one arm across your chest, look over the opposite shoulder, hold for 30 seconds. Switch sides.
4
03:11
Sit with right leg bent in, left leg out to side. Reach forward and walk hands to the side. Repeat on other side.
5
04:05
Make a '4' shape with legs (one ankle on opposite knee), reach for toes, gently pull. Switch legs.
8
09:03
Bring soles of feet together (butterfly), gently press knees down, sit tall. Hold 30 seconds.
9
09:27
Cross right leg over left, place left elbow outside right knee, twist to look back. Hold 30 seconds. Switch sides.
11
11:55
From lying on side, grab left foot with left hand for quad stretch. Hold 30 seconds. Switch sides.
14
15:00
Tuck toes under, press hips up into downward dog, push heels toward floor. Hold 30 seconds.
Study Flashcards (7)
How long should each static stretch be held according to the video?
easy
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How long should each static stretch be held according to the video?
easy
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About 30 seconds.
00:30
What is the recommended feeling during a stretch?
easy
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What is the recommended feeling during a stretch?
easy
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A 'hurts so good' feeling, not muscle pain.
01:46
Why should you not hold static stretches before a workout?
medium
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Why should you not hold static stretches before a workout?
medium
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It can increase the risk of injury.
08:30
What does the instructor say about one side being more flexible than the other?
easy
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What does the instructor say about one side being more flexible than the other?
easy
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It is totally normal and gives you something to work on to even both sides out.
04:51
What is the purpose of the 'cat-cow' stretch in this routine?
medium
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What is the purpose of the 'cat-cow' stretch in this routine?
medium
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To stretch the back muscles.
14:07
In the downward dog pose, what should you focus on to stretch the back of the legs?
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In the downward dog pose, what should you focus on to stretch the back of the legs?
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Pushing the heels down toward the floor.
15:15
What does the instructor recommend if you feel the urge to hold your breath during a stretch?
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What does the instructor recommend if you feel the urge to hold your breath during a stretch?
medium
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Let it go, relax, and breathe to get deeper into the stretch.
13:05
💡 Key Takeaways
⚖️
Stretching as Injury Prevention
Establishes the core benefit of the routine: reducing injury risk.
💡
The 'Hurts So Good' Feeling
Defines the proper sensation during stretching, distinguishing beneficial stretch from pain.
01:46
📊
Normal Asymmetry in Flexibility
Normalizes differences between sides, encouraging balanced improvement.
04:51
🔧
Static Stretching Before Workout Warning
Important safety tip: static stretching before exercise can increase injury risk.
08:30
🔧
Breathing to Deepen Stretches
Practical advice to release tension and enhance stretch effectiveness.
13:05Full Transcript
[00:00] You just got to go out and kick butt. That's all you got to do. You just got to kick butt. Welcome to the dessert, aka the stretch. We have a stretch today that is going to help us increase our flexibility, reduce muscle fullness, and also help to prevent injury in the future
[00:15] during our exercises. And let me just say stretching is so important. So I am so glad that you are here for this. And so we're going to start get right into this stretch and we're just going to start with our upper body. So we're going to take one arm across and as we take one arm across,
[00:30] we are going to look over that other shoulder here. And we're just going to hold these stretches for about 30 seconds. And that will allow those muscles to relax and breathe during these
[00:46] stretches. That's going to help calm the mind, calm everything down, holding a few more seconds. And then I'll switch to the other side. Good. Opening it up.
[01:01] Opposite arm and we're going to take and look over that shoulder. Sitting up nice and tall.
[01:24] Open it up here. From here, we're going to take a glass bar hand behind and open up that chest. Breathing, reaching to the wall behind you with those arms.
[01:46] And while you are stretching, you don't want to feel any muscle pain. You just want to feel those muscles nicely relaxing. It's kind of that that hurts so good feeling, you know.
[01:58] That's all I think of the stretches. Oh, yes, that is. Oh, my. You can probably sense what I'm talking about right here. We're just going to bend over, stretching out with one arm over our ear,
[02:12] looking straightforward here during the stretch. Holding in a few more seconds, then we're going to switch. And as we reach up to the top here,
[02:28] and we're going to just take it on down to the other side, bringing it down as low as you can. Stretching over, holding for about 30 seconds.
[02:53] Almost there. We're going to bring it back up and then we're going to start working our way down the lower body. Good. Bring it up here. Again, sitting up nice and tall. Now you're going to take your right leg in and your left leg is going to come out to the side at an angle there.
[03:11] And you're just going to reach forward and hold forward here, holding it, and then we're going to walk it over to the other side, breathing. A few more seconds, then we'll walk it over.
[03:31] Here we are, walk it over. Now reaching for the toes, reaching for the ankle, wherever your flexibility allows. And trying to keep a flat back, not rounding here, but keeping it nice and flat.
[03:52] Holding in a few more seconds, and then we're going to take this straight leg and bring it out center. While the right leg stays bent in, good right here. So we'll just switch angles a little bit.
[04:05] So now you're making a four with your legs, and you're just going to reach down for those toes. And you can reach for your toes and just gently pull on the toes. You're going to get a nice stretch in the calf muscle here as well as the hamstrings, the back of your leg. Again, folding into it and breathing.
[04:25] Take it a little bit deeper if you can.
[04:37] Breathing out. Same couple of stretches opposite side. So take that right leg now. Left leg is in, this leg is out to the side, and you're just going to fold forward, and then we're going to walk it
[04:51] out to the side. And again, you may notice that one side is more flexible than the other, and that is totally fine, that is totally normal. Just gives you something that you can work on to try to even both sides out. And that just happens from daily life, from the different movements
[05:09] that we're doing. One side may be tighter than the other, bring it up, and let's walk it over to the other side. This side is tighter for me, for sure.
[05:33] Ooh, you can really feel it down the back of that leg. A couple more seconds. Slowly, gently bring it up. We're going to take the right leg out to the front.
[05:53] Again, making a four with your legs. Now you can reach for the toes, you can gently pull on your toes there to stretch out the calf, and lean it forward.
[06:08] Breathing.
[06:20] So we're going to bring this stretch up, and then we're going to open up both legs, so you're making a V with your legs, and we're going to walk it forward here. Again, taking it as low as you can,
[06:33] trying to keep your back flat. Breathing. Thinking about taking that stretch a little bit deeper as we
[06:46] go into it, breathing out as you do, and folding it. A few more seconds. We're going to walk it up,
[06:59] and then we're going to take it over to the left side, good, walking it up. Now we're just going to reach down for the left side here, folding it over, and holding it.
[07:23] Breathing. Take it a little bit deeper. All right, slowly bringing it back up, taking it on over to that opposite side. Again,
[07:36] this side for me, because of the hamstring injury, I am clearly still struggling with this side. We are working on bringing back that range of motion, and holding it.
[07:51] Breathing. A few more seconds, and then we're going to bring both legs together, straight out in front of us. Slowly bringing it up. Now we're going to close the legs,
[08:06] bring them straight out in front of you, and from here, sit it on up, and we're just going to fold forward again. You can reach for your toes, for your shins, even for your ankles, just depends on
[08:18] you and your flexibility. This is an awesome, awesome stretch to include, even on a recovery day,
[08:30] just to get your body moving, get your blood flowing a little bit, work on that flexibility. I don't ever think there is a bad stretch. Unless you're doing this stretch before a workout, not to recommend it to do stretches that you hold before a workout, because it can increase your risk
[08:47] injury. Holding it a few more seconds, and bring it up. Now we're just going to bring our legs together, soles of the feet together, and just sit here, and think about pressing your knees
[09:03] down, but don't actually, we're not actually going to press into the knees, just gently holding it here, sitting up nice and tall, breathing, working on our posture.
[09:27] We're going to bring those legs back out, and cross one leg over. Let's do that now. Bring the legs in. From here, leg straight out, we're going to take the right leg, cross it up over the left,
[09:40] then taking the left elbow across the right knee, and twisting. We are going to feel this. This is a nice spine stretch, it's also a nice stretch for the glutes, and you can bring your head and look back towards the wall behind you. We were still getting her stretches in too. How are you stretching too,
[09:58] you are beautiful. We're very beautiful. Just a few seconds longer. Slowly bringing it back to center, same thing opposite side, so go ahead and
[10:14] release that leg. Left leg crosses over. Right, right elbow to left knee, and twist. Again, looking towards the back wall, and holding it. A few more seconds. Don't forget to breathe.
[10:47] And from here, we're going to bring it back center. We're going to flip it over onto our front side. Oh, goodbye, Stella. She's done. She's done with the stretches. We're just going to lower it down for a second, so lower it down. And just letting your back relax here, laying it flat
[11:04] down, you can feel that lower back starts to relax. And from here, taking the palms of your hand, sliding your hands back on the mat towards your chest, and the toes are down, down onto the ground,
[11:21] and press it up here. So working to get those hips up off of the ground. Again, a nice lower back stretch here, and holding it. Breathing. Power should be coming through your arms down into the
[11:42] heels of your hands. Breathing. Slowly lowering it back down. Now we're going to do a quad stretch from
[11:55] here. So from here, you're going to bring the left leg. We'll start with the left leg. Left arm holds onto that foot. Only stretching as far as the quad, which is the front of your leg allows.
[12:12] Resting up on your shoulder, or you can even be laying flat, whichever you find more comfortable in this situation. Doing it a few more seconds.
[12:28] Breathing. Good, let's slowly let that leg go. Back down to the mat. Now we're going to switch sides, right arm, or right hand is going to grab that right foot, and we're going to hold it. So bring it up.
[12:43] Hold it. This is one of, oh my, my favorite stretches. I feel like it's so effective.
[12:59] Holding it about 10 more seconds. Don't forget to breathe. I know sometimes when you really feel those stretches, you kind of hold your breath. That's when you need to let it go, relax, and that's going to help you get even deeper into that stretch. So go ahead and release that foot.
[13:17] We're going to bring it up now, and we're just going to press it back. So your knees are going to come out at a diagonal, and you're going to let your bum kind of fall back onto your heels, walking your
[13:29] hands out and your head down, and let's just hold this. Breathe. You can hold it a few more seconds,
[13:41] and we're going to take it up on all fours. Breathe and bring it up. Now onto all fours.
[13:53] Knees come back so that they are in line with our hands, fingertips coming out to the wall in front of you, and you're going to round your back. Your chin is going to come towards your chest,
[14:07] squeezing it, squeezing it, and then lowering it down, pushing those hips now into the floor, trying to. That actually will not happen. And round it again. Holding it here, that chin comes towards
[14:23] the chest. Hold it. Three, two, press it down. And again, bringing your head back up. Hold it a few more seconds. We're going to do that one more time through. Last time really working
[14:40] the back, stretching those muscles. Three, two, one, bringing it down, pushing the hips down. Belly button, you think about coming straight down. And from here, we're going to tuck those
[15:00] toes under. We're going to press back through the heels of our hands, and we're going to bring it up. So we are pushing through, making a little triangle with ourself, and you're going to want to think about pushing those heels down to the floor. This is going to stretch the back of those legs,
[15:15] and this is going to finish out our stretch. So hold it. Again, the deeper you can press those heels into the floor, the more you'll feel it in the back of your legs and your calves here. Breathing 10 more seconds.
[15:30] Five more. Oh, this is such a great stretch. Such a great finisher. Slowly bring it down. You did it. That was an amazing stretch and such an amazing way to finish out
[15:46] your workout. The stretch is just as important as the workout. So don't forget that. And I will see you for our next workout, or go ahead and check this video out because YouTube things, you might enjoy it. All right, I will see you over there, or I'll see you next time.
[16:01] I love you.