I'd like to see a video showing these same stretches with you working with someone who is overweight and stiff or someone who has degenerative disc disease, PLEASE! These are excellent stretches and you are already very flexible. Most of us don't have that range of flexibility. Very much like Yoga. Everybody who works in an office should do these stretches daily to avoid pain (relieves stress too).

Its a great routine , call it fascia or if it resembles yoga this is also fine. The critical addition to this is the inclusion of diaphragmatic breathing. That makes a huge difference to stretching for the proprioceptive connection to tendons and ligaments. The fascia also contains a unique electrical matrix that is a communication network for structural integration so this addresses this aspect. I added some isometric holding with breathe holding for 10 seconds and it created some great elongation in muscle length without stretching per se. So i appreciated this routine ! Perfect

The best instructional video I have ever seen on what I believe to be proper stretching. I refer to it often. I m n to there yet but I’m not giving up. Along with cardio, weight training, Good nutrition, prayer, and meditation; one can’t go wrong. That’s how I see it. Be prepared to help those in need.

I love how 90% of these are yoga poses - puppy pose, garland, child's pose and so on. I'm really interested in how modern medicine slowly catches up with a lot of traditions that have been around for centuries, so this was worth while watching! 🙂👍🏻

2:50 Start of the sequence

This routine literally got rid of lower back niggles that I had been living with for a couple of years within a few days! I had sciatica a couple of years ago and although I stretched, rolled, massaged frequently my back felt weak and vulnerable all the time. This fascial stretching routine has been a revelation and I'm so happy I discovered it. Its been about a month now and I do the routine a couple of times a week and haven't had any problems with my back since. Very happy! Thank you.

Beautiful protocol. Anciant yoga telling the truth off energy. Fáscia is what keep every thing togheter.

Thank you. I followed along twice. Did my best. Laughed out loud, groaned with pain and twice thought I might need to call an ambo!! Fabulous. Thanks so much from Aussie.

Great! Can’t believe my pain is gone with 2 pratices. After 5 week of pain.

I did this for just 1 day and I couldn't believe the many areas it reached! Definitely felt it in my lower abdomen where I had a C-section, 29 yrs ago! WILL be doing as it is an amazing challenge from anything I've tried.

Thanks, Homa, for filming this. I use this routine with some of our athletes. I am not lost in the yoga conversation- that is just a medium for movement.

I just came to the comments to give thumbs up to everybody I read because I knew this video would be very much appreciated. I will incorporate this routine prior or after my work outs from now on. Gracias! And by the way, I'm giving myself a thumbs up as well 😇

Like this routine. Easy to do and just makes sense. Thanks for posting.

Excellent video, I have been waiting for. When you get old and have aches and pain every where especially if one had multiple joint replacement , this type of stretches should help a lot. Thx for this vid. Keep up the good work .

Im gonna start doing this. As a trainer Ive always advocated for stretching but even for myself felt pain on a regular basis. I believe Ive been wrong for a long time. This will be my next chapter to feeling good, Thank you!

You are hitting all my painful spots. I love this routine. Thank you so much.

Yoga aasanas without name. Great stretching.

Thank you for taking the time to share these!

Thank-you, Dr. H.G.!

Excellent! I have been looking for this for some time. Thank you

This doctor is brilliant! 👏🏼

Thank you for amazing routine. Feels so much better after doing this. I have been suffering from chronic neck, lower back pain.. it had slowly started to cause knee and heel pain..hope this stretches help.. will do this regularly.🙏

I HAD LOWER BACK PAIN AND AFTER THESES STRECTCHES THEYRE GONE! Thank you for helping me!

Great video! I will replay it often to learn all of these.

You have no idea what relief this gave me - thank you.

this is so therapeutic, wow , I am adding into my training for sure, feels great!! Thank you so much for sharing this!!

Great set, i love your work, 4D is incredible too!! Congratulations!!

THANK YOU SO MUCH for this video. the lumbar pain and the stiffness went away as soon as i was finished with the exercises. i will do this routine everyday now. also i liked your style of presentation and that you had to grunt and whimper yourself as you did the positions. very likeable!

thank you guys! @ edvard: picture them having a very tight suit on. they can only stretcht that suit out by fully allowing gravity to work on the position whereever possible. watch for details! and don't allow the athlete to get away with little mistakes! so it is not about how far they get into the position. it is more about how they initiate and hold that best possible position. abdominal breathing is very important. relax during exhalation. if you have them reach for the floor with locked knees before and after the routine you will see how they improve within that one session.

This is awesome and unique. Thank you and keep it up!!!

This has been really helping my back.

Oh my gosh. That was an amazing routine. You are absolutely right it was all fascia feeling stretches and adhesions. Wow. Looking forward to the improvements I see after doing this for a while. Thank you thank you!

excellent expression ....and knowledge..thank you...

Thank you so much. Felt so good after

🌺🌺🌺 Excellent information. Just started discovery of Fascia. 🙏🙏🙏

I've been aching from o.t lately & repetitive movements so Thank you 🤩

Dude THX!! 🙂🙏 This works very well for me...one week and im sooo much more flexible allower...also the progress has been very fast.. Higly recomend this to all my stiff brothers and sisters! 😘

This is so helpful thank you.

Brilliant! Thank you.

I like this video, I’m going to try this fascia stretching tomorrow, before I do my daily yoga practice. Thank U❤

I just tried this. I feel Amazing .Will definitely incorporate this to my daily practices

Just gold!

Thank you from Sweden a incredible great program ❤❤

Amazing. Thank you!

Outstanding thank you..

Great! I got really tight in fascia and I started to do this exercises naturally, cause it felt good, I had no clue what I was doing. Now I can focus on details

Thank you so much for this! I love it very much and do it most days. One thing I would like some clarification is that surely if we stretch the fascia how does the muscle not also stretch?

I started doing this very morning, my back pain almost none existent and my brain feels clean!!

This is awesome, love it!

Excellent! thanks 😊

I love this...And I totally get it...I am not a doctor or therapist, but I am a 56 year old athlete...I know my tightness and pain are both due to my fascia, not my muscle... What folks don’t understand is the the fascia is a membrane matrix they slides over the muscle, So it is very possible to move and stretch the fascia that is sliding over the muscle without stretching the muscle...I can feel the fascia move and stretch over my muscle...This is what I am after...This is what I need, a routine to ensure that my fascia is stretched and flexible...And to release the areas that are stiff and in pain...Specifically my lower back... I would love to learn more about how I can be proactive in keeping my fascia healthy, in addition to exercise, stretching, etc... Thank you Doctor!

I’m blown away with how LONG your torso is!! You’re amazing! Thanks for showing these !

Wow thats a tough set of stretches but feel so much better after

Priceless thanks muchly

This was pleasant to watch because your voice has this movie-trailer-guy -sound to it and also your glasses fit you very well👍

Some westerns call yoga 'Wims method' and pays for it. This person is just being helpful. Anyways stretching and link to yoga is beautifully defined here.

Thank you very much for this :)

This makes a lot of sense

Thanks for sharing 👍

Hatha yoga... Is this a complete whole body included.

Thanks, appreciate it.

Its taken years of pain before I realized i was dealing with sciatic pain, but then I realized it was really piriformis muscle damage I received in a head on collision I had 28 years ago at six month of pregnancy when all my troubles started... and because I was pregnant no doctor would treat me or even diagnose the real problem, this lead to much of my trouble today, facsia malfunction in the entire right side of my body, also impacting my left side as well, which has been compensating for the pain. Then I had an emergency C-section and much trouble for years and 3 more C-sections... now I know my problem was always the piriformis muscle and the fascia surrounding it, I need to see your recommended stretch's for these area's, if you have the knowledge to share. Mostly the facias where I was cut hip to hop for every c-section and the scar tissue, and around the piriformis muscles. I believe thousands of women would thank you for this information. Thanks for this great video.

I like this routine - it's gentle and enough for me after recovery from breast surgery. Thank you

This is mind-blowing. Do we perform these stretches before or after strength training?

Great stretching 🙏🙏🇲🇨

It is called Definition of Pandiculation “A stretching and stiffening of the trunk and extremities, as when fatigued and drowsy or on waking, often accompanied by yawning.”

I have Charcot Marie Tooth and a lot of rigiidity and tightness, cramps too. Just looking at some of those movements make me feel better. I am sure I will not be able to the squat. I will try. I have problem with squats always. The leg over with feet flexed will be my favorite for sure!

I liked this video and although I couldn’t do all the stretches... I’m in less pain from doing what I could. Thanks!

I really like this routine. I've been doing something similar for years, because it's what my body seems to want - more than a traditional stretching routine or a yoga routine. It seems more thorough than a yoga class, and more efficient than a traditional stretching routine since each of your positions cover multiple joints. I'm happy that science is catching up to body wisdom...helps me understand why my body wants what it wants to feel good!

Nice one Doc

it becomes optimal after age 70 when practited unwindindg since 20 years before...

He filmed vertically with his phone... it is now clear why he said he doesn’t want to stretch then commences to do tones of stretches

How can you say stretching is useless? It feels so good and it just works. Your downward dog is amazing, totally stretching though.😊

This is great! Do you have any stretches for hips? The straight leg extended creates a lot of pain in my hip. I’ve had problems with it for a while, and it seems to be related to the groin.

How do you define muscle stretching then? What's the difference between extension and stretching?

are their any modications to these stretches

Where can someone who can’t get into most of these positions start? I would LOVE to see modifications for super beginner or locked up people such as myself. Injured, overweight and stiff or elderly

Brilliant.

Excelent ,!, Thank you

O goodness lol doing that squatting one and going forward I can’t get my heels to the ground lol will keep trying any tips? New sub here

It is a Vinyasa Flow...similarI like it👍🏻

Thanks Gracie mille

I stretch dogs all the time because they do, indeed, suffer from inhibited range of motion. Yes, muscle tension is fascial tension applying itself on the muscle fibers, correct? Therefore, “muscle stretching” is fascia stretches. Tendon stretches are also important.

Chinese squats with the heels close together means the lower back is tight. The feet should be parallel so that yin (toes) is more equal to yang (heels). When the heels are close, the lower back doesn’t get to stretch properly, being inhibited from the midline of the spine.

Will this help fibromyalgia pain and pain from MANY surgeries? It seems to me I need to start at a much simpler poses. No way can I stretch as deep as you. Can you do video for a beginner? Please

This is gold!!! Thank you Doc!or!

Should we the routine daily, every time I do these stretches I feel very good

Gracias!!! ❤🎉❤

Very difficult to do for a normal person as we are not as flexible as the doctor performing this demo. It would be really very convenient if you can show some flexibility techniques first for knees? If possible kindly add more facia exercises for thoracic region!!

Wow thanks

I struggled only in the last exercise. When I tried to put both my legs up my arms started to hurt a lot, I guess I'm not supposed to force them when putting my body up. Anyway thank you so much! I have no idea what is this for, I found the video very randomly but it felt good and I'll start doing it everyday in the morning 😊

It looks daunting and i have a question as i may not be ready yet! So i Fell off a ladder last October and after 3 months flat on my back in brace for T12 fracture i was on to major reconstructive surgery for the crushed discs in my neck c6,7 now has titanium hardware. Neck Brace comes off next week and after all this down time i van barely walk. Now im swimming again but all my muscles feel so tight and wound up that i cant relax i can barely sleep. From past experience I know its my facia and so is this the right routine to start with? Thats the question :)

Great video but I’ll never understand why ppl film vertically with their phones. 🙄

I suggest you do it in the morning right after waking up - it's much more difficult then but I claim it's much deeper and more effective. I have a different set of poses, but the point is the same.

What if I cannot do the candle stick correct due to a degenerative dis (c3 or c4)? Will I eventually be able to or should I avoid doing the candle stick?

Guten Tag Herr Dr. Dr.Gharavi, Vielen Dank für Ihr spannendes Video. Ich teile Ihre kritische Haltung dem 'klassischen Stretching' gegenüber und bin der Ansicht, dass ein sinnvolles Beweglichkeitstraining aus Bewegung und Krafttraining in grossen Gelenkamplituden bestehen sollte nach dem Motto: Beweglichkeit durch Bewegung denn Form folgt Funktion. Ich glaube, dass dem Aspekt der Anzahl Sarkomere in Serie in einer Muskelfibrille in der Vergangenheit zu wenig Aufmerksamkeit geschenkt wurde. Ich würde gerne von Ihnen wissen, ob Sie der Ansicht sind, dass sich ein Muskel durch Addition von Sarkomeren in Serie an eine neu aufgenommene Bewegung in grossen Gelenkamplituden anpassen kann oder nicht? Freundliche Grüsse, Thomas Schwendener

Awesome

My cat stretches all the time..thin and healthy. 14 years and still a kitten..

Is there a position to help in opening a broken shoulder?

Very Interesting video, but such a shame that someone is talking in the background...