Welcome to Extra Healthy Ish.

Welcome to Extra Healthy Ish.

Thanks for joining us on the big sister podcast too Healthy Ish from Body and Soul. I'm your host, Felicity Halley. We all feel a niggle or pain somewhere in our body, and my guest today is here to help. Is an exercise physiologist and author of Stretch Yourself Strong. His name is Glenn Phipps, and he discusses the difference between well mobility he doesn't like to call it that you're about to find out why, and flexibility and how to effectively increase range of motion through various training methods. He's got some great advice that we all need to hear, especially if you spend a lot of time sitting at a desk. Glenn, thanks for joining us on Extra Healthy Is Today.

Thanks for joining us on the big sister podcast too Healthy Ish from Body and Soul. I'm your host, Felicity Halley. We all feel a niggle or pain somewhere in our body, and my guest today is here to help. Is an exercise physiologist and author of Stretch Yourself Strong. His name is Glenn Phipps, and he discusses the difference between well mobility he doesn't like to call it that you're about to find out why, and flexibility and how to effectively increase range of motion through various training methods. He's got some great advice that we all need to hear, especially if you spend a lot of time sitting at a desk. Glenn, thanks for joining us on Extra Healthy Is Today.

Thank you for having me.

Thank you for having me.

Now I have to kick off with the big question I do ask everyone who comes on this podcast, how do you stay extra healthy?

Now I have to kick off with the big question I do ask everyone who comes on this podcast, how do you stay extra healthy?

I really like the term healthy ish because I guess it allows us to not be so strict about it right. You know, for me, a morning routine is something I've had for a very long time since you know, ten to fifteen minutes of movement every as soon as I get up every day. Actually, I have quite a lot of things that I do but probably aren't as relaxed as healthy ish sounds.

I really like the term healthy ish because I guess it allows us to not be so strict about it right. You know, for me, a morning routine is something I've had for a very long time since you know, ten to fifteen minutes of movement every as soon as I get up every day. Actually, I have quite a lot of things that I do but probably aren't as relaxed as healthy ish sounds.

Can we just go into that movement that you do. What what does your movement look like? What do those fifteen minutes hold for you?

Can we just go into that movement that you do. What what does your movement look like? What do those fifteen minutes hold for you?

Okay, So first thing I do is I I move my spine through a variety of positions. And one of the reasons I like to do that is because it's also a self check.

Okay, So first thing I do is I I move my spine through a variety of positions. And one of the reasons I like to do that is because it's also a self check.

In for me.

In for me.

If I do it and I go, ah, my shoulder feels a little bit rubbish today, I'm now going to do a bunch of stuff for my shoulder. So it kind of dictates what is going to come next. It also might be dictated by what I've got on that dave. You know, I'm going to follow up with a run or a swim, or a bike ride or a surf. I'll kind of work on things that I know we're going to leave that because usually after my morning routine, I'll do one of those things run, surf, right, or swim, and the priority is the surf's good, surf's not good, one of the other ones come in. So and I always like to do all those things before I eat, So I'm very big around movement prior to eating, and it's probably I had earlier in my career a bit of a background in looking at things like exercise and diabetes related to illness, and something that I'm just blown away that people don't talk about is the impact of exercise before eating on metabolism and blood sugar levels and the ability to absorb glucose without the need for insulin through movement pre exercise. So that's also part of my healthy ish routine throughout the day, and a good thing about that which fits in with the healthy ish thing quite well. You can eat your chocolate, but if you do something before it, then it negates how bad that is, at least I tell myself that exactly.

If I do it and I go, ah, my shoulder feels a little bit rubbish today, I'm now going to do a bunch of stuff for my shoulder. So it kind of dictates what is going to come next. It also might be dictated by what I've got on that dave. You know, I'm going to follow up with a run or a swim, or a bike ride or a surf. I'll kind of work on things that I know we're going to leave that because usually after my morning routine, I'll do one of those things run, surf, right, or swim, and the priority is the surf's good, surf's not good, one of the other ones come in. So and I always like to do all those things before I eat, So I'm very big around movement prior to eating, and it's probably I had earlier in my career a bit of a background in looking at things like exercise and diabetes related to illness, and something that I'm just blown away that people don't talk about is the impact of exercise before eating on metabolism and blood sugar levels and the ability to absorb glucose without the need for insulin through movement pre exercise. So that's also part of my healthy ish routine throughout the day, and a good thing about that which fits in with the healthy ish thing quite well. You can eat your chocolate, but if you do something before it, then it negates how bad that is, at least I tell myself that exactly.

No, No, we're all about the ish. That's interesting about the eating because sometimes it's hard to you know. I just clocked a seven k run this morning. There's no way I could have run that early before having something in my stomach.

No, No, we're all about the ish. That's interesting about the eating because sometimes it's hard to you know. I just clocked a seven k run this morning. There's no way I could have run that early before having something in my stomach.

Yeah, everyone's different, right, Like I don't do it because of the idea around fast and cardio is better, because all that stuffs a bit of a myth.

Yeah, everyone's different, right, Like I don't do it because of the idea around fast and cardio is better, because all that stuffs a bit of a myth.

Anyway, Yeah, I just do it because it works for me.

Anyway, Yeah, I just do it because it works for me.

I can't go I can't eat, and then go for a run, and my time's fairly limited as well. Like and I certainly don't feel great surfing on a full stomach. Understandable, constantly just repeating on me. So yeah, I do that the movement.

I can't go I can't eat, and then go for a run, and my time's fairly limited as well. Like and I certainly don't feel great surfing on a full stomach. Understandable, constantly just repeating on me. So yeah, I do that the movement.

And my exercise and then come home at breckon.

And my exercise and then come home at breckon.

And that's the key, isn't it. We're all different. You know, what works for one person might not work for another person. But talk to us about the people you see, the people you come across you work with. What are some common pain points and injuries you know from life and also fitness related that that you come across.

And that's the key, isn't it. We're all different. You know, what works for one person might not work for another person. But talk to us about the people you see, the people you come across you work with. What are some common pain points and injuries you know from life and also fitness related that that you come across.

Yeah, I probably I see a pretty large variety of people in my clinic, and I've said most of them are probably broken athletes, and within that, you know, they've probably seen three or four people before me, and I'd probably say, you know, ten years ago, they would all come in and say, I've been told my cause week, I.

Yeah, I probably I see a pretty large variety of people in my clinic, and I've said most of them are probably broken athletes, and within that, you know, they've probably seen three or four people before me, and I'd probably say, you know, ten years ago, they would all come in and say, I've been told my cause week, I.

Need to work on my core.

Need to work on my core.

Now nearly everyone comes in and they tell me that they have been told the glutes a week and I reckon. So that's flavor of the month at the moment, has been for a few years. I reckon the next one is something on knees and feet. So it's what you quote me on that and let's come back.

Now nearly everyone comes in and they tell me that they have been told the glutes a week and I reckon. So that's flavor of the month at the moment, has been for a few years. I reckon the next one is something on knees and feet. So it's what you quote me on that and let's come back.

But you're so right, I feel like that.

But you're so right, I feel like that.

You know, ten years ago we work like strength in your core, And I mean I was writing headlines back in the day women's health all.

You know, ten years ago we work like strength in your core, And I mean I was writing headlines back in the day women's health all.

About the core, and now it's all about the included.

About the core, and now it's all about the included.

Yes, and that's not to say there's no who you know, I certainly do see people with problems around certain firing patterns, around their hips and their pelvers. But it's easy to vilify one thing in particular, but so reductionist to do so, Like we need to look at from a global perspective and see what's going on in the whole body. So you know, I definitely do see things around that and low back and shoulders, and funnily enough, sometimes it depends on the sport that I'm working on, Like if I see someone who's prominent in their sport, next thing, I'm seeing all of those people from that sport, Like I have a really interesting run at the moment of over the last month I've been seeing the last three months, I'm getting a little influx of women's European handball. I've never ever worked with anyone in that regard before, So.

Yes, and that's not to say there's no who you know, I certainly do see people with problems around certain firing patterns, around their hips and their pelvers. But it's easy to vilify one thing in particular, but so reductionist to do so, Like we need to look at from a global perspective and see what's going on in the whole body. So you know, I definitely do see things around that and low back and shoulders, and funnily enough, sometimes it depends on the sport that I'm working on, Like if I see someone who's prominent in their sport, next thing, I'm seeing all of those people from that sport, Like I have a really interesting run at the moment of over the last month I've been seeing the last three months, I'm getting a little influx of women's European handball. I've never ever worked with anyone in that regard before, So.

You must be good. They come and see you, people talk, you'd hope.

You must be good. They come and see you, people talk, you'd hope.

So I feel like there is you know, perhaps in the last five ten years, we are focusing more on the whole body. You know, ten years ago used to go to a physio or whatever and say, I've got a soft shoulder, and okay, here's some exercises to do, but you're about the whole holistic approach to the body. Talk to us about your stretch yourself strong philosophy.

So I feel like there is you know, perhaps in the last five ten years, we are focusing more on the whole body. You know, ten years ago used to go to a physio or whatever and say, I've got a soft shoulder, and okay, here's some exercises to do, but you're about the whole holistic approach to the body. Talk to us about your stretch yourself strong philosophy.

So I think that a good therapist looking at the body as a whole. There's still plenty who aren't. And I think when it comes to I guess you know things that stick around in terms of issues in the body, often it comes down to, you know, you might be able to treat the area, but the reason it's not going away is because of compensation patterns around that.

So I think that a good therapist looking at the body as a whole. There's still plenty who aren't. And I think when it comes to I guess you know things that stick around in terms of issues in the body, often it comes down to, you know, you might be able to treat the area, but the reason it's not going away is because of compensation patterns around that.

We tend to have an injury or pain and we change the way we move. So let's say we have a sudden injury.

We tend to have an injury or pain and we change the way we move. So let's say we have a sudden injury.

Let's say you sprain your ankle and you're limping around for a bit.

Let's say you sprain your ankle and you're limping around for a bit.

You change the way you walk.

You change the way you walk.

Ankle gets better, but you have no sudden intervention, it now brings you back to walking normally. So there's these patterns that tend to continue on until they're addressed somewhat. So a big thing for me is I have a large interesting gate patterns in that regard.

Ankle gets better, but you have no sudden intervention, it now brings you back to walking normally. So there's these patterns that tend to continue on until they're addressed somewhat. So a big thing for me is I have a large interesting gate patterns in that regard.

But looking at you know, as a result of let's say that person in.

But looking at you know, as a result of let's say that person in.

Sprain or ankle where they constantly have this lateral eflection through a spye, now we'll be looking at what tissue is tending to want to sit short. So we can use the stretch yourself strong stuff to help address allowing that tissue to not only improve our range of motion, but it wan't actually target the tissue itself to create permanent change. We're just stretching. Will feel like we're moving a little bit better after doing the stretching, but we're just kind of moving back into that shortened range of motion as soon as we stop. So we want to kind of put in enough load to those positions that we're actually creating changes in muscle fibers, and which is an area of debate over a number of years, Like we did see in animal studies many years ago, that appropriate load in stretching will add muscle fibers or change muscle fibers. But we have seen in human models now and it just makes sense anyway, you know, when for example, if you're in a cast, like your arm's held in the cast, like, you're going to lose muscle fibers as a result by applying load and movement and we're going to get them back.

Sprain or ankle where they constantly have this lateral eflection through a spye, now we'll be looking at what tissue is tending to want to sit short. So we can use the stretch yourself strong stuff to help address allowing that tissue to not only improve our range of motion, but it wan't actually target the tissue itself to create permanent change. We're just stretching. Will feel like we're moving a little bit better after doing the stretching, but we're just kind of moving back into that shortened range of motion as soon as we stop. So we want to kind of put in enough load to those positions that we're actually creating changes in muscle fibers, and which is an area of debate over a number of years, Like we did see in animal studies many years ago, that appropriate load in stretching will add muscle fibers or change muscle fibers. But we have seen in human models now and it just makes sense anyway, you know, when for example, if you're in a cast, like your arm's held in the cast, like, you're going to lose muscle fibers as a result by applying load and movement and we're going to get them back.

Let's run with that example of the sprained ankle.

Let's run with that example of the sprained ankle.

So hypotheta, if you did that ten years ago, you're saying ten years later you're running, you're getting you know, a sore shoulder or sore heap or that you could actually that is your muscles from ten years ago in the way they basically adapted.

So hypotheta, if you did that ten years ago, you're saying ten years later you're running, you're getting you know, a sore shoulder or sore heap or that you could actually that is your muscles from ten years ago in the way they basically adapted.

I feel in luckant to answer this too much because I guess it's easy for people to call bullshit on that.

I feel in luckant to answer this too much because I guess it's easy for people to call bullshit on that.

Yeah, but one hundred lack.

Yeah, but one hundred lack.

For anyone who has had an ongoing issue and they have sought treatment. Glutes are now strong, glutes are firing. You can't use excuse anymore. Yet there's still got this.

For anyone who has had an ongoing issue and they have sought treatment. Glutes are now strong, glutes are firing. You can't use excuse anymore. Yet there's still got this.

Pain around the area or that part of lower back.

Pain around the area or that part of lower back.

Like it's you know, gaate analysis is such a strong tool and you know how to use it. And I will show these people on video look at this like what's going on there or you know, and they don't even know it. The funniest one to watch is often people who kind of shut down at side won't swing their arm on that side, and I've showed them a video and can you see anything going on here?

Like it's you know, gaate analysis is such a strong tool and you know how to use it. And I will show these people on video look at this like what's going on there or you know, and they don't even know it. The funniest one to watch is often people who kind of shut down at side won't swing their arm on that side, and I've showed them a video and can you see anything going on here?

No?

No?

Oh yeah, my foot's in a funny position, and they will watch it over and over again, what's going on with that arm? And look, it's just this full on zombie arm hanging at their side, you know, one half, you know, walking dead, the other half pretty sweet. And until I pointed out they don't see it, and then they're like, why would I do that?

Oh yeah, my foot's in a funny position, and they will watch it over and over again, what's going on with that arm? And look, it's just this full on zombie arm hanging at their side, you know, one half, you know, walking dead, the other half pretty sweet. And until I pointed out they don't see it, and then they're like, why would I do that?

And that allows us to dive into that conversation.

And that allows us to dive into that conversation.

So yeah, I absolutely see that, and yeah it makes sense logically, right, like if it body feels fine being there, why is it going to go back? Like we move based around efficiency and pain avoidance, and if those are already tipped, then we'll just stay there.

So yeah, I absolutely see that, and yeah it makes sense logically, right, like if it body feels fine being there, why is it going to go back? Like we move based around efficiency and pain avoidance, and if those are already tipped, then we'll just stay there.

We'll be back after this short break with more from Glenn. So talk to us about range of motion, especially for those who didn't listen to Healthy is. How can we use this and.

We'll be back after this short break with more from Glenn. So talk to us about range of motion, especially for those who didn't listen to Healthy is. How can we use this and.

What is it? What is it? What does it look like?

What is it? What is it? What does it look like?

How can we use it to well, get more range of motion in wherever we're feeling those kind of niggles or but just give us a bit of a general general take on that.

How can we use it to well, get more range of motion in wherever we're feeling those kind of niggles or but just give us a bit of a general general take on that.

Yeah, you know, like often this ongoing pain comes down areas that don't move, and.

Yeah, you know, like often this ongoing pain comes down areas that don't move, and.

So we will, let's say it's a shoulder.

So we will, let's say it's a shoulder.

Or something, we might stretch the area, and that's certainly a valid thing to do. People with ongoing shoulder issues tend to have muscles like their pecks or lats tight, and research has shown us that that changes shoulder blade mechanics. And research is also shown us that stretching our pets will change away our shoulder blade moves and bring some integrity back into that joint. However, we need to load it enough so that firstly changes, but secondly, we also want to be loading our tendons and things like that. And until we add enough intensity into our stretches, we're not really transferring load into tendons, and we're also not allowing that change to be somewhat permanent. And we also need to have a strategy to then learn how to use that movement. Like it's one thing to gain the movement, we need to learn how to control it.

Or something, we might stretch the area, and that's certainly a valid thing to do. People with ongoing shoulder issues tend to have muscles like their pecks or lats tight, and research has shown us that that changes shoulder blade mechanics. And research is also shown us that stretching our pets will change away our shoulder blade moves and bring some integrity back into that joint. However, we need to load it enough so that firstly changes, but secondly, we also want to be loading our tendons and things like that. And until we add enough intensity into our stretches, we're not really transferring load into tendons, and we're also not allowing that change to be somewhat permanent. And we also need to have a strategy to then learn how to use that movement. Like it's one thing to gain the movement, we need to learn how to control it.

And that's usually where people sit with this whole mobility thing.

And that's usually where people sit with this whole mobility thing.

The stuff around dynamic control usually sits into what people see as mobility, but it's not a great way to actually earn your range emotion. So we look at earning the range, learning how to control it, and then having some thing in place to make that change permanent so that we don't have to keep addressing it all the time.

The stuff around dynamic control usually sits into what people see as mobility, but it's not a great way to actually earn your range emotion. So we look at earning the range, learning how to control it, and then having some thing in place to make that change permanent so that we don't have to keep addressing it all the time.

When you say loading the stretching, what do you mean by that? What does that look like?

When you say loading the stretching, what do you mean by that? What does that look like?

Yeah? Good question.

Yeah? Good question.

So if we go with I guess the example again of maybe stretching your chest like your peck muscle, we could load that through coming into a stretch and even just pushing in Let's say we're doing it on the wall, just pushing into the wall.

So if we go with I guess the example again of maybe stretching your chest like your peck muscle, we could load that through coming into a stretch and even just pushing in Let's say we're doing it on the wall, just pushing into the wall.

If you do it yourself, you'll.

If you do it yourself, you'll.

Feel there's quite a lot of intensity added to that. So the muscle will actually be trying to contract, but it's now under length, and so we see the whole muscle or the muscle trying to contract, and now we're transferring load into the tendon as well. So we can either add it internally like that, or we can add an external force to it as well.

Feel there's quite a lot of intensity added to that. So the muscle will actually be trying to contract, but it's now under length, and so we see the whole muscle or the muscle trying to contract, and now we're transferring load into the tendon as well. So we can either add it internally like that, or we can add an external force to it as well.

So in a partner base stretch. That would be pushing.

So in a partner base stretch. That would be pushing.

Into someone's hand you've got to push against it. Or it could be holding a dumb bell in your hand on a bench and holding that intact position. So essentially, and this is where we start to see crossover. In terms, it's really an isometric, which is a contraction.

Into someone's hand you've got to push against it. Or it could be holding a dumb bell in your hand on a bench and holding that intact position. So essentially, and this is where we start to see crossover. In terms, it's really an isometric, which is a contraction.

Where you're not moving.

Where you're not moving.

But the beauty of this is that our muscles don't know we're trying to make them longer or stronger. They're dumb.

But the beauty of this is that our muscles don't know we're trying to make them longer or stronger. They're dumb.

They just respond to whatever.

They just respond to whatever.

Yeah, and so the beauty of it is we get both. But what we need to understand is that if we don't do both, we don't see lasting change, and we're really just affecting. We're just making tissue more compliance. We actually want to try and change.

Yeah, and so the beauty of it is we get both. But what we need to understand is that if we don't do both, we don't see lasting change, and we're really just affecting. We're just making tissue more compliance. We actually want to try and change.

It must be interesting for you.

It must be interesting for you.

You must see, you know, people walking around with all these aches and pains, and you think I can actually fix that.

You must see, you know, people walking around with all these aches and pains, and you think I can actually fix that.

We're doing the right.

We're doing the right.

Stretches, but most of us are so unaware of what are the right stretches. I mean, I'm thinking I've had this shoulder thing, it's been going for a decade, but I'm probably just sometimes I go in the gym and leaf weights and I think, am I actually making this worse.

Stretches, but most of us are so unaware of what are the right stretches. I mean, I'm thinking I've had this shoulder thing, it's been going for a decade, but I'm probably just sometimes I go in the gym and leaf weights and I think, am I actually making this worse.

I probably find it more frustrating than interesting. But just on that note, like just to clarify, the stretching alone isn't enough. Yeah, And that's my whole system is that we need to get in pro ur range of motion, but we need to have that neurological control on it. We need to be strong in it, and we need to make sure that we can move under a variety of scenarios, such different loads and different speeds. But interestingly, because I talk about it quite a bit, my daughter's probably as good at picking things looking at people as what I am, because I've spoken about it since she was little, like she's sixteen now she's.

I probably find it more frustrating than interesting. But just on that note, like just to clarify, the stretching alone isn't enough. Yeah, And that's my whole system is that we need to get in pro ur range of motion, but we need to have that neurological control on it. We need to be strong in it, and we need to make sure that we can move under a variety of scenarios, such different loads and different speeds. But interestingly, because I talk about it quite a bit, my daughter's probably as good at picking things looking at people as what I am, because I've spoken about it since she was little, like she's sixteen now she's.

Heard me on about it and watching people's running form and the way they walk and look at that person. You got this going on.

Heard me on about it and watching people's running form and the way they walk and look at that person. You got this going on.

It's funny.

It's funny.

Yeah.

Yeah.

Now many of our listeners work from home. We're sitting in a desk or day. I mean a lot of this is about well, for me, my reading of it is having a movement rich environment. How can we create this if we are disk bound during the day.

Now many of our listeners work from home. We're sitting in a desk or day. I mean a lot of this is about well, for me, my reading of it is having a movement rich environment. How can we create this if we are disk bound during the day.

You know, like everyone knows, sitting is not the most amazing thing for you going forward. And I guess a lot of people so don't know. Standing is in some ways worse right, like get less veinous return, So just being still is not good. Having movement incorporating today is very important for so many things. And I certainly do see professional sitters in my clinic, and the key is knowing what you will do, because I can give them what I think is the perfect strategy for them, but it all comes unstuck if they can't carry it out. So I'll usually just say, what are three things you know are easy for you to do, whether that's tying a band up somewhere, you know, putting not having a drink bottle at your table and having a walk to it, or hide in a toilet and do a couple of things. But nelly, everyone won't do anything on the ground, So people will go sit on the ground, do these stretches, some push ups or some bridges whatever. I can't remember anyone ever saying that and coming back and just saying I only do the ones on the ground. It's just too big a barrier to entry. So just knowing I'm experimenting, going all right, I know I'll do these ones because I either know they help or I know they're good for me. So yeah, it's really it will take it. I reckon two weeks of just figuring it out and going, here's my three or four non negotiables. I'm going to do them every day and then you know, you might set up a habit when you add to it.

You know, like everyone knows, sitting is not the most amazing thing for you going forward. And I guess a lot of people so don't know. Standing is in some ways worse right, like get less veinous return, So just being still is not good. Having movement incorporating today is very important for so many things. And I certainly do see professional sitters in my clinic, and the key is knowing what you will do, because I can give them what I think is the perfect strategy for them, but it all comes unstuck if they can't carry it out. So I'll usually just say, what are three things you know are easy for you to do, whether that's tying a band up somewhere, you know, putting not having a drink bottle at your table and having a walk to it, or hide in a toilet and do a couple of things. But nelly, everyone won't do anything on the ground, So people will go sit on the ground, do these stretches, some push ups or some bridges whatever. I can't remember anyone ever saying that and coming back and just saying I only do the ones on the ground. It's just too big a barrier to entry. So just knowing I'm experimenting, going all right, I know I'll do these ones because I either know they help or I know they're good for me. So yeah, it's really it will take it. I reckon two weeks of just figuring it out and going, here's my three or four non negotiables. I'm going to do them every day and then you know, you might set up a habit when you add to it.

And I think that's the key, isn't it.

And I think that's the key, isn't it.

If you do want to increase the range of movement, it comes down to consistency making it you know, something that you can do that's easy, that you will do every day.

If you do want to increase the range of movement, it comes down to consistency making it you know, something that you can do that's easy, that you will do every day.

Yeah, and the variety is important.

Yeah, and the variety is important.

Yeah, you know, like people will have a stretch that feels good for them and they'll go to that they're no longer getting anything out of it, so you know, and also understanding that we need to apply tension in our body is three dimensional, right, so having movements or we just spend forward and touch our toes or whatever, like muscles don't work like that. We need to apply three dimensional loading into our tissue as well.

Yeah, you know, like people will have a stretch that feels good for them and they'll go to that they're no longer getting anything out of it, so you know, and also understanding that we need to apply tension in our body is three dimensional, right, so having movements or we just spend forward and touch our toes or whatever, like muscles don't work like that. We need to apply three dimensional loading into our tissue as well.

Now, a lot about listeners are yogis and plates fans. What's your take on this as a form of strength and while you stretch and vice versa.

Now, a lot about listeners are yogis and plates fans. What's your take on this as a form of strength and while you stretch and vice versa.

Yeah, so I've taught both over the years, and so I've got a pretty good understanding what goes on there, and the beauty of my system is that those things can fit into it. Like different types of exercise favor different adaptations, and they're not better or worse on one another, they're just different.

Yeah, so I've taught both over the years, and so I've got a pretty good understanding what goes on there, and the beauty of my system is that those things can fit into it. Like different types of exercise favor different adaptations, and they're not better or worse on one another, they're just different.

The is do different things, which is why we need to.

The is do different things, which is why we need to.

Do some variety of all of them, which sounds a bit daunting, but it doesn't mean I have to spend two hours on it.

Do some variety of all of them, which sounds a bit daunting, but it doesn't mean I have to spend two hours on it.

We just need to be smart about what we choose to do.

We just need to be smart about what we choose to do.

So something like yoga in terms of range emotion training, I think there's amazing mental benefit to sitting in a stretch for a long time. And you know, there's discussion around fashion change and things like that, which I won't really get into too much because it's an area that just really isn't solid in terms of research. You know, I think it's across the board where people haven't seen results in their range of motion training, it's due to lack of intensity. So yoga's great in that this is in building to a lot of standing poses, so we get to get to load muscles at en range standing, which is part of that applying tension.

So something like yoga in terms of range emotion training, I think there's amazing mental benefit to sitting in a stretch for a long time. And you know, there's discussion around fashion change and things like that, which I won't really get into too much because it's an area that just really isn't solid in terms of research. You know, I think it's across the board where people haven't seen results in their range of motion training, it's due to lack of intensity. So yoga's great in that this is in building to a lot of standing poses, so we get to get to load muscles at en range standing, which is part of that applying tension.

We spoke about before. Because it's already there because you're holding yourself up.

We spoke about before. Because it's already there because you're holding yourself up.

When it comes to polart is, we definitely see that sort of tension, but not so much in en range positions, and those that are certainly would fit into the phase two of my training, things like you know, legs and straps on a reformer and dynamic stuff with load. So they definitely all have their place, but they also I need something else because, as I said, a body responds differently to different loads and different rates of movements. There's a lot of bases to tick, but it doesn't have to take a long time.

When it comes to polart is, we definitely see that sort of tension, but not so much in en range positions, and those that are certainly would fit into the phase two of my training, things like you know, legs and straps on a reformer and dynamic stuff with load. So they definitely all have their place, but they also I need something else because, as I said, a body responds differently to different loads and different rates of movements. There's a lot of bases to tick, but it doesn't have to take a long time.

And just finally, what do you do for your range of motion?

And just finally, what do you do for your range of motion?

Like how do you make sure you cover off all the different areas in say your weekly workout scenario.

Like how do you make sure you cover off all the different areas in say your weekly workout scenario.

It's really good question. So in a perfect world.

It's really good question. So in a perfect world.

We do leave the ish, remember so there's no perfect world, and.

We do leave the ish, remember so there's no perfect world, and.

Some people do do it this way that I run through it. You know, you would.

Some people do do it this way that I run through it. You know, you would.

There's four phases of training I look at. You would spend time in each phase. I would consider myself more in a maintenance phase at least that's what I tell myself, so I don't have to just stay in one because I want to do a lot of different things, right, So yeah, my morning routine will encompass. If I'm being really strict about it, I will do a different.

There's four phases of training I look at. You would spend time in each phase. I would consider myself more in a maintenance phase at least that's what I tell myself, so I don't have to just stay in one because I want to do a lot of different things, right, So yeah, my morning routine will encompass. If I'm being really strict about it, I will do a different.

Thing each morning.

Thing each morning.

So on one morning, I'll do things where I'm just holding stretches at length. Another morning, i might move through some dynamic stuff. It might be like things are like yoga type flows or just things I've made up within my strength training. I'll do intercept sort of stretching, so i might hold things with a band or I'm.

So on one morning, I'll do things where I'm just holding stretches at length. Another morning, i might move through some dynamic stuff. It might be like things are like yoga type flows or just things I've made up within my strength training. I'll do intercept sort of stretching, so i might hold things with a band or I'm.

Doing eccentric training.

Doing eccentric training.

And then I'll look at what my sporting goals are at the time and generally program backwards from that. So I'm like, what do I need in this sport or what are my own personal issues? For example, I've got a hit that doesn't move amazingly due to a bunch of scar tissue around there, So I know that when I'm picking up my running, that's going to have to be a big part of what I'm working on. So there's always a big It depends, but it all comes into that first twenty minutes in the morning is gold for me, Like a lot of stuff happens there.

And then I'll look at what my sporting goals are at the time and generally program backwards from that. So I'm like, what do I need in this sport or what are my own personal issues? For example, I've got a hit that doesn't move amazingly due to a bunch of scar tissue around there, So I know that when I'm picking up my running, that's going to have to be a big part of what I'm working on. So there's always a big It depends, but it all comes into that first twenty minutes in the morning is gold for me, Like a lot of stuff happens there.

Well, good luck on your trifleon and getting yourself there, stretching your range of motion, working on your range of motion to get yourself there. Glenn lovely chatting to you. Thank you for coming on.

Well, good luck on your trifleon and getting yourself there, stretching your range of motion, working on your range of motion to get yourself there. Glenn lovely chatting to you. Thank you for coming on.

Extra healthy, Thanks so much.

Extra healthy, Thanks so much.

Oh, we've all got something a Nigel, a pain, something we carry in our body that perhaps well Glenn Stretch Yourself Strong philosophy can help can prevent. His book is called Stretch Yourself Strong, by the Way, and it is out now. We'll leave a link to all of it that Glenn, etcetera, et cetera in the show notes. Anything else, head to Body andsoul dot com dot you follow Body and Soul on socials. You can DM me at Felicity Harley as well. Grab our print edition which is out in your local Sunday paper, and until tomorrow stay extra healthy.

Oh, we've all got something a Nigel, a pain, something we carry in our body that perhaps well Glenn Stretch Yourself Strong philosophy can help can prevent. His book is called Stretch Yourself Strong, by the Way, and it is out now. We'll leave a link to all of it that Glenn, etcetera, et cetera in the show notes. Anything else, head to Body andsoul dot com dot you follow Body and Soul on socials. You can DM me at Felicity Harley as well. Grab our print edition which is out in your local Sunday paper, and until tomorrow stay extra healthy.