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00:00 Opening: Should you rest from bench press…!?
00:28 Due to working hard on the bench press, my fingers are numb and my neck hurts a lot
01:30 The muscles connecting the triceps and the hand
02:17 The development of a herniated disc
02:46 Triceps stretch
05:04 Biceps stretch is also important
05:25 The muscles connecting the biceps and the hand
06:06 The structure of the hamstrings is similar
07:03 No chef uses a worn-out knife without sharpening it! The same applies to training
07:46 Initial response is important!
08:22 Static stretching before exercise is okay; it actually improves output
09:00 Squat performance examples of student lifters (some even set new personal bests)
10:30 Announcement: For trainees and competitors. And also trainers who want to strengthen clients!
Watch This!
• The Two-Step Bench Pre...
Abstract:
This video is about how to prevent neck hernia and shoulder pain by stretching before bench press.
The speaker says that people who bench press often experience pain in their shoulders and necks, and warns viewers that they should stop bench pressing if they experience radiating pain or numbness that goes down their arms. This is a sign of nerve damage caused by cervical hernia, and it is important to address it early.
The speaker also advises against listening to outdated information that says static stretches are bad before weightlifting. In fact, a study showed that static stretches do not decrease performance in squats.
The video recommends two stretches to target the triceps and the anterior deltoid muscles, which are commonly tightened up by bench pressing. Tightness in these muscles can lead to neck and shoulder pain.
The first stretch is for the triceps. The speaker instructs the viewer to bring their elbow behind their head and pull their hand towards their head until they feel a stretch in the back of their upper arm. This stretch should be held for 30 seconds on each side.
The second stretch is for the anterior deltoid. The speaker instructs the viewer to stand with their arms overhead and reach their other hand down the back of their arm to pull their elbow towards their back. This stretch should also be held for 30 seconds on each side.
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