MY BACK PAIN GONE?

MOVEMENT OF THE DAY
REAR DELT STRETCH

Today, we're focusing on a super familiar and effective stretch: the Rear Delt Stretch, also known as the Cross-Body Shoulder Stretch. I bet most of us have done this stretch at some point, whether it was in first grade, fourth grade, or somewhere in between. It’s a classic!

How to perform it:

To do this stretch, simply bring your arm across your body and use your opposite hand to pull it as close to you as possible. Hold that position for a while. If you want to intensify the stretch, you can elevate your shoulder a bit and pull it back more. Just find the variation that works best for you and hold it for a good stretch.

Watch me perform this exercise here.

Why it helps:

This stretch is fantastic both before and after any activity, especially if you're playing a sport that involves a lot of shoulder movement. It helps prepare your muscles for action and reduces the risk of injury. It’s also great if you’re feeling some tightness in the back of your shoulder and need some relief.

NARRATIVES
MY BACK PAIN GONE?

I sometimes forget how long ago I injured my back; it feels so recent. I was lifting a three-seater couch alone, hoisting it to my chest and twisting to get it into a truck. Big mistake. A little pop in my lower back turned into sharp, stabbing pain with every movement.

Rest didn't help, and months later, a dull ache lingered. But if you’ve seen my videos, you know I move effortlessly now. How? I tackled the issue head-on. I gently moved my back in every possible direction with minimal range and weight. Gradually, I increased both, with little pain.

Fast forward to today, I can backbend, twist, and flex without pain. Doing exercises "for old ladies" was humbling, but the satisfaction of progressing to advanced moves is unmatched.

Your back pain doesn’t have to be the end. While not every injury is the same, my story shows what’s possible. Start with what you can do now and see where it takes you!

TODAY’S SPONSOR
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QUESTIONS FROM READERS
I CAN’T GET MY BUTT TO MY HEELS, ANY TIPS?

QUESTION:

Hey, I can't get my butt to my heels, like if I were to kneel down, I can't get my butt to my heels. Could you help me out or just give some advice. It would really help for the future.

Cayden

ANSWER:

Hi Cayden,

When you try to squat but can’t quite make it all the way down without falling, there are usually three factors at play! 

1. Ankles. If your knees can’t cross your toes, focus there! Calf stretches, and Soleus stretches help. 

2. Knees. If your knees hurt when they bend or are incredibly stiff, it's almost impossible! Get in contact with a physical therapist if you need to. If there aren’t any issues for a therapist, just remember, “Motion is lotion,” so try different kinds of squats focusing on range of motion. 

3. Hips. If you can’t get your stomach to press fully into your thighs, you need to stretch your hips! The Figure 4 stretch is the best place to start!

I also made a video on this very topic that I know you’ll enjoy. Check it out here!

GOT QUESTIONS

Email us at: [email protected]

FEATURED CONTENT
PIGMIE TRIES STRETCHING BETWEEN SETS

In this video Pigmie explored whether stretching between sets helped him with muscle growth. Over 10 days, he stretched just one side after each set to see if it made a difference. According to him the stretched side felt sore and weaker, making him wonder if this approach might cause more harm than good. Hope you enjoy his fun experiment!

THE LITERATURE
Full ROM vs. Partial ROM

A recent systematic review and meta-analysis focused on whether full or partial range of motion (ROM) is better for strength training. The goal? To figure out which approach minimizes injury risk and maximizes results.

Key Takeaways:

Full ROM training has it’s benefits.

• Leads to greater muscle strength and leg growth compared to partial ROM.

• Might improve functional performance, but the evidence isn’t super strong yet.

What about muscle structure?

• No major differences in muscle thickness, angle, or length changes between full and partial ROM.

The Bottom Line:

If you want stronger, more muscular legs, full ROM resistance training is probably your best bet. It might also boost your overall performance, but we need more research to be sure. that being said when it comes to muscle structure, partial ROM doesn’t seem to offer any special advantages over full ROM.

Reference:

Pallarés, J. G., Hernández-Belmonte, A., Martínez-Cava, A., Vetrovsky, T., Steffl, M., & Courel-Ibáñez, J. (2021). Effects of range of motion on resistance training adaptations: A systematic review and meta-analysis. Scandinavian journal of medicine & science in sports, 31(10), 1866–1881. https://doi.org/10.1111/sms.14006