Latest / The Driven Athlete / The 15-Minute Warm-Up That Works | Ep 144

Transcript

The 15-Minute Warm-Up That Works | Ep 144 · The Driven Athlete

• 0:00
  SPEAKER_00: If you're a driven, active person who wants to reach and pursue a higher quality life with some ambition, then guess what?
• 0:06
  SPEAKER_00: This podcast is for you.
• 0:08
  SPEAKER_00: This is the Driven Athlete Podcast.
• 0:12
  SPEAKER_00: So if y'all, it's your man, Dr.
• 0:13
  SPEAKER_00: Kyle.
• 0:14
  SPEAKER_00: Um, welcome back to the Driven Athlete Podcast.
• 0:16
  SPEAKER_00: I get a lot of questions like, what should I do every day?
• 0:19
  SPEAKER_00: Right?
• 0:19
  SPEAKER_00: What are like some standard stretches that I should do all the time?
• 0:22
  SPEAKER_00: All right.
• 0:23
  SPEAKER_00: This is just for like mobility and range of motion stretching.
• 0:26
  SPEAKER_00: I like stretching, all right?
• 0:28
  SPEAKER_00: It's controversial as in like um the thought was that it can static prolonged stretching can decrease power output of muscle musculature before you do like power lifting or something.
• 0:41
  SPEAKER_00: So for the average person, it's like it's not gonna be what you think, all right?
• 0:44
  SPEAKER_00: I'm not really an advocate, my opinion.
• 0:46
  SPEAKER_00: Um stretching is controversial as in like um it does, it's not actually lengthening the terminal end range of the tissue that you already have, that you have, right?
• 0:57
  SPEAKER_00: Like we can't add what we would call like sarcomeres.
• 1:00
  SPEAKER_00: We can't add sarcomeres to your muscle tissue, but we can bring that muscle tissue to its elastic end range, right?
• 1:07
  SPEAKER_00: We just can't make the end range further for what the muscles, what what the tissue allows, right?
• 1:12
  SPEAKER_00: That what for what it is.
• 1:13
  SPEAKER_00: Um you can't add length.
• 1:15
  SPEAKER_00: But what you can do is improve its efficiency of the muscle tissue and the surrounding soft tissue structures, like the joint capsule and stuff.
• 1:26
  SPEAKER_00: Um but you can't improve the efficiency to reach its available end range.
• 1:31
  SPEAKER_00: And that stiffness is because like it's guarded or it just hasn't been brought to end range a lot, right, recently.
• 1:38
  SPEAKER_00: And so like when it gets there, it's like this is unfamiliar.
• 1:41
  SPEAKER_00: So like aggressively getting there too quickly will lead to strains, which would be like imagine like sprinting at a softball game and you strain a hamstring or strain your calf or tear an Achilles or something like that, which I've seen all those.
• 1:53
  SPEAKER_00: Uh it's just because like they they're not used to that kind of force or reaching their end range that rapidly and that forceful.
• 2:02
  SPEAKER_00: So it just overwhelms the tissue and that can lead to a strain, like a micro-tearing or tear or something.
• 2:08
  SPEAKER_00: Um, so we can't add more ceiling length to like the tissue itself, but you can improve its efficiency to reach end range, to reach its end range.
• 2:19
  SPEAKER_00: Um, and that's what I'm an advocate for.
• 2:21
  SPEAKER_00: It seems like time dependency is not the factor for improving that, but rather just reaching end range.
• 2:29
  SPEAKER_00: So I'm like, all right, that's where like the dynamic stretch mobility routines kind of come into play.
• 2:34
  SPEAKER_00: Like bring it to end range multiple times.
• 2:36
  SPEAKER_00: A lot of people really, they're not ready for that yet because it's just like we're just getting started, right?
• 2:41
  SPEAKER_00: Or like we're just improving pain because we deal with people in pain.
• 2:44
  SPEAKER_00: My ad what I advocate for is if you're trying to do a stretch, uh achieve an appropriate level of a stretch at end range, achieve that and then hold it there for like five to eight seconds, like two breaths, all right.
• 2:57
  SPEAKER_00: Hold it for like eight seconds, five seconds, then get out of it and then do it again.
• 3:02
  SPEAKER_00: And then get out of it and then hold it again for eight seconds or five seconds, and then get out of it and do it again and do like five to eight reps of that particular stretch, holding for like five to eight seconds.
• 3:12
  SPEAKER_00: All right.
• 3:12
  SPEAKER_00: The thought would be like if we know that motion is lotion, which we've talked about at length, motion is lotion.
• 3:18
  SPEAKER_00: The key is to bring that joint, the joint and the muscle tissue, this and the other surrounding soft tissue to its elastic end range multiple times.
• 3:26
  SPEAKER_00: You have to reach end range multiple times, all right, versus holding a stretch once at end range for 60 seconds.
• 3:33
  SPEAKER_00: Let's hold it for like a short amount of time, like five seconds, which mimics more of a dynamic routine.
• 3:38
  SPEAKER_00: Um, not holding it a long time, but reach the elastic end range multiple times.
• 3:42
  SPEAKER_00: That's gonna allow uh better motion as lotion type of mechanism, the philosophy behind that.
• 3:48
  SPEAKER_00: All right, more blood flow and reaching its elastic end range.
• 3:51
  SPEAKER_00: It's gonna get more tolerant to reaching end range and multiple times over, it just helps with all the benefits that you're trying to trying to seek.
• 3:58
  SPEAKER_00: All right.
• 3:59
  SPEAKER_00: So that's what I'm talking about.
• 4:00
  SPEAKER_00: All right, hold it for like five seconds, relax, hold it for five seconds, relax, and do like eight reps.
• 4:06
  SPEAKER_00: If you hold it for 60 seconds, do it once.
• 4:08
  SPEAKER_00: You only brought it to end range once.
• 4:10
  SPEAKER_00: Whereas we can bring it to end range eight times, that's way more beneficial and and um effective for what you're trying to do.
• 4:16
  SPEAKER_00: All right.
• 4:17
  SPEAKER_00: Um, okay, so what are the stretch, what are the list of things that you should do, in my opinion?
• 4:21
  SPEAKER_00: All right.
• 4:22
  SPEAKER_00: Um, I love a good hamstring stretch, I love a good quad stretch, a pigeon stretch, a calf stretch, an overhead lat stretch, and a lat opener stretch, in my opinion, all right, and then like a peck stretch, all right.
• 4:39
  SPEAKER_00: I think those are gonna be um the most game, most influential game changer stretches.
• 4:46
  SPEAKER_00: And if I added one more, it would be like a a road, a spine rotation stretch, all right.
• 4:52
  SPEAKER_00: So one thing I like to do that kind of captures all of those is what we call like the world's greatest stretch.
• 4:58
  SPEAKER_00: All right.
• 4:58
  SPEAKER_00: And I have videos of this on our YouTube because we send our YouTube video exercises to our patients for homework, all right?
• 5:04
  SPEAKER_00: But the world's greatest stretch, it's like imagine getting into a long, spread-out lunge position.
• 5:10
  SPEAKER_00: You put both hands in the ground.
• 5:12
  SPEAKER_00: So you're getting your glute on that one side, you're getting your hip flexor on the back side, um, a little bit of calf on the back side, you're bringing your ankle to and your front one up to dorsiflexion, and then you can reach one arm underneath your other, your stable arm, and then rotate to the ceiling.
• 5:28
  SPEAKER_00: So you're getting like a rotational component too.
• 5:30
  SPEAKER_00: Like I said, it's hard to explain on a podcast like this.
• 5:33
  SPEAKER_00: Go on my YouTube and search world's greatest stretch, and there's different versions, but we just have had success doing the one that I was just talking about.
• 5:40
  SPEAKER_00: All right.
• 5:41
  SPEAKER_00: Um, another one I like a lot is a hip flexor stretch.
• 5:44
  SPEAKER_00: So, like just like a kneeling lunge position stretch.
• 5:47
  SPEAKER_00: I think that's another good one.
• 5:48
  SPEAKER_00: I would throw in that list.
• 5:50
  SPEAKER_00: All right.
• 5:50
  SPEAKER_00: Um, so hip flexor, hamstring, calf, quad, pigeon stretch.
• 5:57
  SPEAKER_00: All right, I'm a huge pigeon stretch, like glute stretch position.
• 5:59
  SPEAKER_00: And make it more manageable is do it on a box or like a couch.
• 6:03
  SPEAKER_00: So you're not in the floor.
• 6:04
  SPEAKER_00: It can be aggressive that way.
• 6:06
  SPEAKER_00: A spinal rotation stretch, which looks like a like a quadruped thread the needle or like a rotation up in chicken wing stretch.
• 6:15
  SPEAKER_00: I would search on my YouTube channel, like with quadruped thoracic rotation stretch, um, an overhead lat opener stretch.
• 6:22
  SPEAKER_00: All right.
• 6:22
  SPEAKER_00: So we're like you're bringing your head, your hand overhead, and um you're opening up the side of your shoulder, like your lats, and then like a peck stretch, like a doorway stretch to open up for good posture.
• 6:33
  SPEAKER_00: I would say that would be very comprehensive and a great place to start.
• 6:38
  SPEAKER_00: I do, I do those like every day, you know, like, or at least every time I work out, right?
• 6:43
  SPEAKER_00: And my goal is four times a week.
• 6:45
  SPEAKER_00: So, my like warm-up, right, before I work out, this is what I advocate for.
• 6:51
  SPEAKER_00: Also, we work on a lot of patients.
• 6:52
  SPEAKER_00: A lot of it's just like, here's what you should do before you work out, before you play tennis, before you play golf, or before you play pick a ball, before you run and exercise and stuff.
• 7:01
  SPEAKER_00: Just a little bit more dialed in and purposeful warm-up.
• 7:05
  SPEAKER_00: Think of it as like movement prep.
• 7:07
  SPEAKER_00: We're preparing your body to tolerate aggressive athletic movement and strengthening stuff, right?
• 7:12
  SPEAKER_00: And strenuous activity.
• 7:14
  SPEAKER_00: Um, and you have to bring your muscles to their elastic end range in order to for them to tolerate that better, right?
• 7:19
  SPEAKER_00: And it's gonna improve, improve stiffness, um, reaching end range, their elastic end range better.
• 7:25
  SPEAKER_00: It's gonna be less guarded and less stiff all the time.
• 7:28
  SPEAKER_00: So, what does my warmup look like?
• 7:29
  SPEAKER_00: People ask me very often.
• 7:31
  SPEAKER_00: Um, here's what I do.
• 7:32
  SPEAKER_00: I'm about to work out.
• 7:34
  SPEAKER_00: What am I gonna do?
• 7:35
  SPEAKER_00: First thing I do is I get on the assault bike and I cruise for like five minutes.
• 7:39
  SPEAKER_00: Maybe a little bit more than a cruise, but it's I'm not getting after it.
• 7:42
  SPEAKER_00: I'm not sprinting.
• 7:43
  SPEAKER_00: It's just, I'm just getting blood flow.
• 7:45
  SPEAKER_00: Motion is lotion.
• 7:46
  SPEAKER_00: I'm just getting my bones and my joints and my muscles warmed up for some blood flow.
• 7:52
  SPEAKER_00: So I do the assault bike for like five minutes.
• 7:55
  SPEAKER_00: Okay.
• 7:56
  SPEAKER_00: Um, then I get off the assault bike and maybe I'll walk for two minutes or three minutes.
• 8:00
  SPEAKER_00: All right, or vice versa.
• 8:01
  SPEAKER_00: I'll walk first, then bike or bike, then walk on my treadmill.
• 8:04
  SPEAKER_00: And it's just the same thing.
• 8:04
  SPEAKER_00: I'm just getting blood flow.
• 8:06
  SPEAKER_00: Okay.
• 8:06
  SPEAKER_00: Then from there I get into some like a like a dynamic stretching routine, like I just described.
• 8:12
  SPEAKER_00: Um, I enjoy doing like hand-supported airplane walks, all right.
• 8:17
  SPEAKER_00: Um, like an airplane, like an RDL type of hamstring stretch.
• 8:21
  SPEAKER_00: So I'll kick one leg backwards, I'll keep my front leg almost straight, but knees slightly bent, and I'll reach towards the floor, and that's like a hamstring stretch, and I'll go smooth up and smooth down.
• 8:31
  SPEAKER_00: I call those airplanes, all right?
• 8:32
  SPEAKER_00: It's like a dynamic hamstring stretch.
• 8:35
  SPEAKER_00: Then I do a quad stretch while I'll hold each side for like five seconds and I'll alternate back and forth and do like five to seven reps on both legs, holding for like five seconds.
• 8:45
  SPEAKER_00: Um, then I'll do like a standing glute stretch where I bring like my knee across my knee and my ankle across my body and pull up towards the ceiling.
• 8:53
  SPEAKER_00: And I'll hold that for like three to five seconds, and I'll do like five to eight reps each side.
• 8:59
  SPEAKER_00: Okay.
• 9:00
  SPEAKER_00: Um, then I do a pigeon stretch on a box.
• 9:03
  SPEAKER_00: So I'm getting my hip, my glute, and my posterior hip capsule, and I'll rotate into it.
• 9:08
  SPEAKER_00: So I'm getting like a little bit of a spinal rotation stretch with it.
• 9:11
  SPEAKER_00: All right.
• 9:11
  SPEAKER_00: So I'll do a pigeon stretch variation like that.
• 9:14
  SPEAKER_00: Okay.
• 9:15
  SPEAKER_00: Then I get on the floor and I'll do a calf stretch, like in a push-up position.
• 9:21
  SPEAKER_00: I'll do, um, I do like eight push-up to downward dog.
• 9:26
  SPEAKER_00: All right.
• 9:26
  SPEAKER_00: So it's it's for my shoulder blades to get active.
• 9:28
  SPEAKER_00: My serratus anterior, my lower trap, and my rotator cuff, my arms, my shoulders, just like a warm-up.
• 9:34
  SPEAKER_00: So I'll do a push-up straight up to a scapular push-up, all right, into a downward dog.
• 9:40
  SPEAKER_00: Come back to a push-up position, do a push-up to dynamic downward dog, push up, dynamic downward dog, and I'll do eight of those in a row.
• 9:47
  SPEAKER_00: Okay.
• 9:48
  SPEAKER_00: Then I'll get on a knee and I'll do a hip flexor stretch.
• 9:51
  SPEAKER_00: So I'll do a like a lunge hip flexor stretch.
• 9:54
  SPEAKER_00: I'll put my knee out sideways and do like a lateral groin stretch.
• 9:58
  SPEAKER_00: Have my foot flat and do another groin type variation stretch.
• 10:02
  SPEAKER_00: I'll roll my toe up and do a hamstring stretch.
• 10:06
  SPEAKER_00: And then I'll do and I'll switch.
• 10:07
  SPEAKER_00: I'll do the other side.
• 10:08
  SPEAKER_00: Hip flexor, groin, long groin, hamstring.
• 10:12
  SPEAKER_00: Um, both sides.
• 10:13
  SPEAKER_00: All right.
• 10:14
  SPEAKER_00: Um, then I'll stand up and I'll do um a lat opener stretch.
• 10:21
  SPEAKER_00: Then I'll do a peck opener stretch, like a doorway stretch.
• 10:25
  SPEAKER_00: Um, I like to do a cross body shoulder stretch for my posterior rotator cuff, posterior capsule.
• 10:31
  SPEAKER_00: Um, then I'll do some shoulder raises with like a like lightweights, like 10 pounds, and I'll do like 10 reps of like lateral shoulder raises.
• 10:38
  SPEAKER_00: All right.
• 10:39
  SPEAKER_00: Then I'll get on the ground and do 15 push-ups.
• 10:41
  SPEAKER_00: Then I'll stand up again and do another cross body stretch and another lad opener stretch and another peck stretch.
• 10:48
  SPEAKER_00: All right.
• 10:49
  SPEAKER_00: Um, and that's about it.
• 10:52
  SPEAKER_00: Okay.
• 10:52
  SPEAKER_00: And if I'm doing legs, like a leg day, um, I'll do 20 TRX TRX squats.
• 11:00
  SPEAKER_00: Um, and then I'll do eight TRX rows, then I'll turn around and do eight TRX push-ups, and then I'll stand up uh in the TRX and I'll do like a lateral QL lateral line stretch where my hands go the opposite direction, my hips go the other way, and then I'll do the other side.
• 11:17
  SPEAKER_00: So that's like a lateral line TRX stretch.
• 11:21
  SPEAKER_00: And that's my full warm-up routine.
• 11:24
  SPEAKER_00: That I do all of that, and that's my warm-up, and that takes 15 minutes.
• 11:28
  SPEAKER_00: All right, it's not bad.
• 11:29
  SPEAKER_00: If I'm talking, it takes 20.
• 11:31
  SPEAKER_00: If I'm skipping, if I'm going quickly, it'll take 12.
• 11:35
  SPEAKER_00: All right.
• 11:36
  SPEAKER_00: But I do that every time, and I feel not great if I don't.
• 11:41
  SPEAKER_00: I don't know if it's superstition or if my body's just used to it.
• 11:44
  SPEAKER_00: And as I'm like, I don't feel ready.
• 11:46
  SPEAKER_00: Totally fine.
• 11:46
  SPEAKER_00: Athletes are very superstitious, like they have to feel ready, and their routine is their routine.
• 11:51
  SPEAKER_00: Totally fine.
• 11:51
  SPEAKER_00: We can enable that.
• 11:52
  SPEAKER_00: It's not gonna hurt you.
• 11:53
  SPEAKER_00: There may be some things we'll add to it, you know, some suggestions.
• 11:57
  SPEAKER_00: But um, I do that every time, every time before I work out.
• 12:00
  SPEAKER_00: And sometimes I'll do it on my non-workout days just to get my blood flowing and like get some joint mobility.
• 12:05
  SPEAKER_00: Otherwise, I get stiff.
• 12:06
  SPEAKER_00: I'm working on patients all day.
• 12:07
  SPEAKER_00: I'm at my desk working on administrative things, doing emails, sending patients homework, talking on the phone with patients.
• 12:13
  SPEAKER_00: So I get stiff, you know, um, before I go home for the day and be a dad and play with the kiddos, you know, I want to make sure that like my body's loosened up.
• 12:21
  SPEAKER_00: And uh that's my routine to loosen up.
• 12:24
  SPEAKER_00: So that's my warm-up movement prep routine.
• 12:28
  SPEAKER_00: So if you need questions, don't hesitate to reach out.
• 12:31
  SPEAKER_00: All those, all those stretches are on our YouTube channel.
• 12:33
  SPEAKER_00: All right.
• 12:34
  SPEAKER_00: So if you if you YouTube search on our YouTube channel those exercises by those names, like you're gonna find them.
• 12:40
  SPEAKER_00: Um but yeah, if you have any questions, don't hesitate to reach out.
• 12:43
  SPEAKER_00: We can I can share those with you.
• 12:45
  SPEAKER_00: And um, that's my warm-up routine.
• 12:47
  SPEAKER_00: I have a lot of people like even just doing that would solve a lot of problems.
• 12:52
  SPEAKER_00: I think before a very intense, especially like a hit hit class, you know, like CrossFit, Hugh, DECA fit, high rocks, boot camp classes, um, just doing that kind of a routine, a stretch routine before will really set the stage for things to be better tolerated.
• 13:11
  SPEAKER_00: And um we spend a lot of time after we do manual therapy and corrective, like their corrective exercises.
• 13:18
  SPEAKER_00: We assign those, we prescribe those as like their warm-up before they work out.
• 13:23
  SPEAKER_00: And it sets the stage for things to move better and tolerate aggressive, athletic, strength type movements and exercise, where otherwise they wouldn't be as tolerant to it.
• 13:33
  SPEAKER_00: And that's what causes chronic tightness and guarding and stiffness and things just compound over time.
• 13:39
  SPEAKER_00: So that's looking, that's the look into mine.
• 13:41
  SPEAKER_00: So if you have I'm always always open ideas, I love ideas.
• 13:44
  SPEAKER_00: I've seen a lot of cute, fun things on Instagram that I'm always like might not be necessary.
• 13:48
  SPEAKER_00: Um, but uh but that's that's what I do.
• 13:50
  SPEAKER_00: And I've you know, I've had some good success with it myself.
• 13:54
  SPEAKER_00: I feel pretty consistent.
• 13:55
  SPEAKER_00: Um, I don't really have a lot of issues.
• 13:57
  SPEAKER_00: I've had chronic back tightness, but like I'm just a dad, you know.
• 14:01
  SPEAKER_00: I'm I do a lot of manual therapy on patients.
• 14:03
  SPEAKER_00: I'm a tall dude and I'm a dad.
• 14:05
  SPEAKER_00: So I'm constantly picking up my kids, picking up toys, wrangling them around, wrestling.
• 14:10
  SPEAKER_00: They're tugging on me.
• 14:11
  SPEAKER_00: I'm like lifting them up in awkward positions, middle of the night lifting kids or first thing in the morning lifting them up when you're not warmed up.
• 14:19
  SPEAKER_00: This that that's so that's I think that that's where that comes from, in my opinion.
• 14:23
  SPEAKER_00: And um, but uh, but overall, like I don't have any, I've I've had I've been able to be consistent where things aren't bothering me to prevent me from working out.
• 14:31
  SPEAKER_00: And I think my warm-up is a big reason why.
• 14:33
  SPEAKER_00: That's just my opinion.
• 14:34
  SPEAKER_00: So I'm open ideas, share stuff, you know.
• 14:36
  SPEAKER_00: Reach out if you have any questions or any comments, concerns.
• 14:39
  SPEAKER_00: And uh, if you have any questions yourself on like if you have pain that you want to get help with, um, don't hesitate to reach out.
• 14:45
  SPEAKER_00: We can at least chat about what you have going on and how we might be able to help you.
• 14:48
  SPEAKER_00: All right, and our best way to reach out is probably our phone number at 561 899 8725.
• 14:53
  SPEAKER_00: And we'll uh catch you all next time.