Solo pec minor stick stretch

[@davidfreel1451]

Thank you for all your gifts this Christmas guys and for the beautiful demonstration. Those were beautiful and humble performances Liv, I'll watch it over and over again with Maggie and some strong men I know who come to help me. I am so engrossed in the work you do for it is incredibly powerful to feel one's feet and strength awaken and to feel the joy of ones mother the earth as she holds us up in her embrace when we see how we may tread carefully. It makes me want to kiss her !

[@briansparks1632]

Thanks Olivia and Kit. I’ve been thinking about how to make this solo for a while! Especially with the pandemic lockdown, being able to have solo variations is very pragmatic. Cheers.

[@KitLaughlin]

Thanks Brian. I hope all is well where you are, and best wishes for 2022! Cheers, Olivia

[@rayres1074]

This sounds like a good pre-progression to the German Hang. I'll add it to my limbering sessions.

[@KitLaughlin]

It is an excellent way to start the German Hang. And learn that with the rings low enough to have your feet on the ground; that way you can load it in just the right increments of intensity.

[@savtala]

Right now it is stormy in my part of the world. I hope to check out the playgrounds in a few days. My body is begging for this. Thanks.

[@KitLaughlin]

It is worth the wait!

[@savtala]

I have been doing this, wonderful! Thanks

[@augustoveronesi]

Thanks for the nice content! I have one question: I am already doing 2x week intense active stretch (with Emmet Louis' coaching) and 3x week strength and hypertrophy training. I'm searching for some passive stretching to perform on rest days and after my strength work. My question is: is it ok to perform this stretch with the contractions or should I just hold the position passively in order to avoid any kind of CNS overload? Also, is it enough to perform 3 sets of 60" holds? Thanks!

[@KitLaughlin]

Kit here. This is a low intensity movement, so CNS overload is unlikely. Let pain be your guide-you are already doing a fair amount (and I have no idea of what's happening in the rest of your life) and all stressors need to be considered. If when you first try this stretch you fell that you're just too sore, go for a walk instead. The body will adapt quite quickly. And always remember that adaptation and growth happen while resting /sleeping, so residual soreness is a rough measure of how well you are adapting to your whole load.

[@savtala]

I've done this a few times now and feel like it is very good for my shoulders. The problem is that it really hurts the inside of one of my elbows, any suggestions? Thanks so much for everything. I am a 66 year old who has never been flexible, but thanks to all your work, I am a now a natural squatter.

[@KitLaughlin]

Kit here. Try a wider grip and report back. Also, decrease the angle between vertical and the body; the closer you are to upright, the less all the forced will be. And if you are strong enough, try to hang vertically off the bar, for time. This is quite remarkable rehab. for both the shoulders and the elbows. Use some leg support if necessary. Please do let us know how you go.

[@savtala]

@@KitLaughlin Thanks for the quick response. When you talk about hanging vertically, am I right in thinking you mean a taller bar. I actually did that right before this exercise. I consider it the greatest tension release of all time. Please let me know if that is what you meant. I will try the other two suggestions.

[@KitLaughlin]

@@savtala Yes: vertical hang. Let me know how you go, regards, KL

[@demdriver]

Hi Kit-Olivia following all your videos and it’s helped me stay injury free and feeling the best Ive ever been, I do a lot of cycling and can’t seem to shake off a niggle I think it’s in my traps. It hurts when I come back from a long ride and only when I only turn my head to the right. Any suggestions will be appreciated. Thanks Darren

[@KitLaughlin]

Search here (this channel) on "neck"; there are many exercises free here. If that's not enough, head over to our site and get the Overcome neck pain program; it's detailed and starts at the very beginning. There will be exercises there that will target whichever muscle/fascial combination that this causeng this problem. Don't forget the essential relaxation practice component,; see here: stretchtherapy.net/relaxation-wiki/

[@demdriver]

@@KitLaughlin thanks for the reply, I will definitely follow your advice. Cheers mate

[@jayraval9034]

Hi. Many thanks for sharing all the videos. I have found some stretches extremely helpful including daily five and footawakening . Can you please answer one question for me? Q - Even after doing some regular stretches I am not able to do/hold the position for basic asana dandasana/staff pose. Is there any exercise/stretch or any muscle i should work on that can help me get into the position? (I don't have a very rigid body but I have lost my mobility due to a desk job)

[@KitLaughlin]

If you mean dandasana (the staff pose, legs out on the floor in front of you, trunk upright), then hamstring tightness will stop you even attempting the pose (hamstrings have to be quite loose to get into the start position). Search here for hamstring exercises (we have the best). If you mean Chaturanga Dandasana (we call this the front plank), practice it off knees and elbows first, then extended legs, then straight arms. Progressing this way will get you stronger.

[@jayraval9034]

@@KitLaughlin In meant the first one. I will search for hamstring stretches and update my progress here in 3-4 weeks. I will try to do it twice or thrice a week. Thanks a lot, More power to you!

[@williamwidjaja850]

hello from indonesia, thank you sister

[@mehmetuzunyol1487]

Thank You

[@KitLaughlin]

You're welcome Mehmet! Cheers, Olivia

[@shyamdwivedi7745]

How long does it take to completely loosen pec minor generally?

[@KitLaughlin]

You will need to do the partner version, if you are really tight: kzbin.info/www/bejne/ap6zk3idnLeMlc0 As for how long will it take? Hard to say, but doing the partner version once a week will make a huge difference. Please follow all the cues carefully. Any kind of stick that is strong enough will do.

[@shyamdwivedi7745]

@@KitLaughlin Please also tell the duration of stretch in seconds/minutes and how many sets?????

[@KitLaughlin]

@@shyamdwivedi7745 This system does not work like that. Please read this thread on the forums: kitlaughlin.com/forums/index.php?/topic/1570-the-secrets-of-stretching/ Then read this: kitlaughlin.com/forums/index.php?/topic/215-limbering-mobility-and-stretching-what-do-these-terms-mean-how-to-best-use/ Sets and reps work well for strength and aerobic training, but are pretty much useless for trying to get flexible, and these articles will give you some of the reasons why.

[@nautilus6996]

thanks as always! not having a bar of that type and not being able to do the version with the assistance of a partner, it is possible to stretch the muscles with a stick or an elastic band by gradually trying to bring the hands together (behind), gradually trying to relax in that position?

[@KitLaughlin]

No, you need the tractions that gravity provides to get the effect. These kind if bars can be found everywhere (kid's playgrounds) once you start looking, There are two in our tiny town, for example.

[@nautilus6996]

@@KitLaughlin Agree and thank you very much for the exhaustive answers. I will look for .... I also tried with a Trx anchored at the door and I should feel a very similar feeling ... can it be fine?

[@KitLaughlin]

@@nautilus6996 Yes, and the closer you get to horizontal, the stronger the effect will be. In time, you may consider putting your feet up on something. Traction is THE key.

[@nautilus6996]

@@KitLaughlin HelloKit . I’m continuing my training and my scapular extension has improved great. I wanted to ask you if a further progression of this exercise is the german hang (or easier variants). Obviously to be practiced with caution. Thank in advance!

[@KitLaughlin]

@@nautilus6996 Yes, but be aware that the German hang emphasises shoulder extension rather than lengthening pec minor. An excellent exercise, though, and can work with the one Liv's demonstrating. The easies way to scale the German hang is to have the bar or rings set so your feet touching the floor, then apply gravity's force by letting your legs bend slowly. The sensations are intense in the beginning, so go slowly. A contraction that will target pec. minor is, once you have some downward force on the body, to try to bring your shounders *forward*. On the re-stretch, lift the chest and let the shoulders move backwards (behind you) as fas as possible. Eventually, you'll be able to support your whole weight in this position.

[@sunsunsunh]

Please, what stretch would you recommend to loosen up the upper part of the psoas?

[@KitLaughlin]

How can you be sure it's the "upper part of the psoas" that needs stretching? See here: kzbin.info/www/bejne/gKXWgoecdtx4ars This is THE hip flexor stretch.

[@sunsunsunh]

@@KitLaughlin I developed a pain near T12 from flexing the spine so I thought maybe it was not the best idea to stretch the inferior part of the iliopsoas while flexing the spine. But you are right, I actually don't know if it's the upper part that should be stretched since it is all connected. I will try this stretch for some weeks and see if there is an improvement. Maybe I should try the stretch you shared without flexing the spine at the end? Thank you so much for your reply.

[@KitLaughlin]

@@sunsunsunh Yes, the problem is that when I demonstrate a stretch, I try to show as much detail as I can. Just do as much as you can. And for literally everyone, rectus femoris is the major limiter of extension at the hip joint, not psoas (the point is that it takes months of work to loosen this enough to be able to get in to psoas). Slow and steady is best with this one.

[@sunsunsunh]

@@KitLaughlin Thank you so much for the answer!!

[@User_ML907]

1st comment and like. I'll give it a try.Thanks.

[@KitLaughlin]

Please do, and let us know how it feels in your body. Cheers, Olivia