444 | Latest Research on the Best Stretching Exercises: Implications on Pain, Mobility, and Strength
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444 | Latest Research on the Best Stretching Exercises: Implications on Pain, Mobility, and Strength
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In this episode of the Optimal Body Podcast, Dr. Jen and Dr. Dom, both doctors of physical therapy, break down a new international consensus on stretching, helping listeners discover the best stretching practices for their needs. They explain the differences between static, dynamic, ballistic, and PNF stretching exercise, and discuss both the immediate and long-term benefits—such as increased range of motion, decreased pain, and reduced muscle stiffness. The hosts clarify common myths, noting that even the best stretching routines alone don’t build muscle, prevent injuries, or fix posture. They emphasize the importance of consistency and combining the best stretching techniques with strength and stability exercises for optimal results and overall body health.
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What You'll Learn:
02:07 Announcement of a new international consensus on stretching and what the episode will cover.
03:29 Overview of static, dynamic, ballistic, PNF, and high dosage static stretching.
06:58 Explanation that the consensus mainly reviewed static stretching and its effects.
07:48 Discussion of immediate effects: increased range of motion and reduced muscle stiffness, with short-lived results.
08:12 Recommended acute stretching dosages and how different nervous systems respond.
10:48 Long-term effects: increased range of motion, reduced stiffness, but not hypertrophy or reliable injury prevention.
12:13 Consensus recommendations: four minutes per...
For full show notes and resources visit https://jen.health/podcast/444
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