Playlist video : 33
How to Pullup - Recovery.
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tutorial
Video Details
After any intense training session, recovery is essential to ensure optimal performance and prevent injury. This tutorial will guide you through some efficient stretching techniques and myofascial release strategies specifically designed to relieve post-training muscle tension, especially after upper-body workouts. Knowing which muscle groups you've pushed during your training will help you tailor these recovery techniques to better soothe sore muscles and promote healing.
To start, focus on your forearms. You can stretch them effectively by extending your arm straight in front of you, grasping your palm, and gently pulling it back to feel a nice stretch. Remember to perform this stretch on both sides for balanced recovery. Next, target your shoulders by bringing your arm across your body and using your other arm to pull it gently. The key is to keep your shoulder back and your elbow high to maintain proper alignment and maximize the stretch. You can also stretch your chest and biceps by lying on your chest with one arm extended out to the side and using your other arm to help push your body over. This counterbalance will deepen the stretch in your pectoral muscles.
Additionally, don’t neglect your lats, which play a crucial role in upper-body workouts. Use a wall or a sturdy pole to place your hands against, turning your hands 90 degrees and twisting through your body. A resistance band can also be useful: with one arm through the band, step back, and let your body weight stretch the latissimus dorsi. Finally, to gently stretch your abs, lie on the floor and arch your back while looking up. Although it can be challenging to stretch the abs deeply, this motion will help release tension in that area. Prioritizing these recovery exercises will help you bounce back faster and keep you in peak condition for your next session.
In summary, incorporating targeted stretches and relief techniques into your post-training routine will keep your muscles healthy and enhance your performance in future workouts. Listen to your body, focus on the areas you’ve worked, and give yourself the care needed to recover effectively.
- Start with stretches for your forearms to alleviate lactic acid buildup.
- Perform shoulder stretches with proper alignment to maximize benefits.
- Use resistance bands for effective lats stretching and maintain a focus on overall recovery.
Note: This video summary is generated by AI from the video transcript and may not always be accurate.
Transcript
0.03so let's have a look at some of the1.89recovery work that we need to do after5.19our training sessions this is going to7.17incorporate some stretching and some10.04myofascial release so as you're probably13.29now aware this is a lot of upper-body15.63work and we need to now do some18.99stretching on those muscles post21.81training so we're going to have a look24.39at some of the muscle groups that we've26.4used you should know what these are by28.439now and quite honestly if you've been30.99doing the training then you know what32.88muscles are gonna be aching we're gonna35.219have a go at doing some stretching on37.02those right now first up is the floor40.26arm so the floor arm is going to42.78potentially feel quite heavy from the46.17lactic acid buildup and quite simply the49.32way to stretch this or an effective way51.27to stretch this is to put your arm out54straight in front of you you're gonna56.43grab your hand so the full hand don't59.46pull the fingers it's from the palm of61.41the hand you're gonna grab that pull63.809your hand backwards so now this action66.51is gonna be stretching the forearm and68.61then you're going to bring your arm71.34across you like a seatbelt now the idea74.4is that the further back that your hand77.549can go from the wrist the more you're79.83gonna get stretch in this forearm okay82.5so you're gonna see a lot of climbers84.96and boulders doing this a lot because88.32they get their forearms quite full of91.259lactic acid but this is one way that you94.29can stretch it out after you're training96.15in bring two always do both sides so98.759left and right with the forearms we're101.04now going to have a look at the shoulder103.229and the shoulder capsule so you've106.02probably seen this before but there's a108.329couple of bits and pieces that I want109.979you to be aware of so the usual one is112.92just bringing your arm across your body115.29like this and putting your other arm117.719behind the elbow and you're going to121.259essentially you're pulling the outside123.54of your arm okay and you want to pull126.45away now if this is the section that you129.42want to be stretching there's no point131.73in bringing132.54shoulder around with your arm because134.549that's not going to stretch anything135.989you're just turning so the idea is is to138.54pull the shoulder back as you pull your142.23other arm the other way so now this this145.65here to here is now stretching and148.079becoming longer don't turn keep facing151.439forwards so shoulder back elbow forwards155.34from here you should be feeling the158.67outside there now one thing you don't161.129want to do is let this arm drop down163.68here so you don't want to do this this165.689is you're not going to feel it and quite167.76honestly you're putting your shoulder168.989capsule in the wrong position what you171.389want to do is bring that arm up high173.459here and you're coming across this way176.879again another thing to think about is179.31potentially squeezing your shoulder181.319blades together so from behind184.139instead of being hunched over like this186.06you're gonna pull your shoulders back188.099and you're essentially trying to pin190.859your shoulder blades together in this192.989stretch position the next one you can do195.87against the wall or I prefer to do it on198.629the floor and the idea is what we're201.09going to do is we're going to stretch202.29the chest and the inside of the bicep205.229here okay so we're going to use the207.18floor now the idea is that you're going209.099to lie down on your chest and the arm214.229beside that you're going to stretch this216.449is going to be out to the side so from220.59here you lay down arm out to the side222.989now from this position the idea is is to226.44use the other arm to help you push over230.06like that okay and similarly the other234.15side so arm out to the side and you come237.78across okay so that's going to be240.93working the chest that we know is going243.329to be working as you come down and from246.93the pull-up so we need to really focus248.729on that as well and something else to be250.979aware of is any type of exercise where254.37you are extending so with the the258.12downwards part of this pull-up this261.079actually causes more Dom's in your266.1so you're gonna feel a lot more Dom's268.92the next day or delayed onset muscle271.23soreness is more prevalent from274.44exercises where you are extending rather278.46than contracting okay so if we're doing282.09this part you're gonna find that there's284.82gonna be more Dom's the next day or the287.28day after that so you want to make sure289.47that you're going to be stretching and291.15recovering before you start getting that294.15Dom's so the next one we know that the296.97one of the primary parts of your body299.01you're going to be using is the lats so301.5the thing that we can do now is you find304.32a wall I'm going to use this bar now the307.5way that you want to do is if you're on309.99a wall the the easiest way to think311.7about it is put your hands on the wall313.5like that and then what's going to315.45happen is you're going to turn your316.89hands 90 degrees and then you're gonna320.13twist through okay so I'm gonna use the322.23bar here I'm going to grab there and323.91there and I'm gonna push through and326.52then from this position the outside leg328.89is gonna come behind here and you can331.41see that the outside of my body and down335.94my back is the lats and that is the part338.76that is getting stretched so if I do it340.56from the other way you're going to put342.93your hands up turn and foot behind and346.68this part I'm pushing away a little bit349.62as well and this is going to give you352.92that lat stretch353.85another great lat stretch is actually356.7using the band okay so I'm going to use359.28the green band good big thick one and361.94I'm gonna place it up on this bar up366.81here okay now again we're focusing on372.42the lats the the big muscles down here375.03the primary movers of the pull up and378.63what I'm gonna do actually I'm gonna use381.81my right arm so I'm just going to place383.73my arm through the bottom here okay so386.97I'm facing the bar now the side that I'm391.5stretching the same leg I want to step395.34back so I'm going to find the position396.75that I399.45and then I'm gonna step back I know on402.3my knee if I walk and this position is405.24what I'm gonna stay in and you can go407.82further back and you're gonna find that410.55again it is gonna be stretching all the412.71way from the bottom of your lap all the415.2way up the arm as well417.06lastly we'll have a look at the ABS so420.51again this is the the ABS are slightly422.67difficult to stretch and actually you're426.33not going to find that you're going to427.8be able to stretch them that much but430.05one way to do this is again by getting432.78on the floor you're gonna lie on your435.27chest and your belly and you're437.52essentially gonna put your hips down439.71forward and you're going to look up like442.98that and again you're going to feel that445.14the the stomach the ABS are going to be448.29stretching as you look up457.56you
Subtitles (SRT)
1 00:00:00,000 --> 00:00:05,000 so let's have a look at some of the 2 00:00:01,000 --> 00:00:06,000 recovery work that we need to do after 3 00:00:05,000 --> 00:00:09,000 our training sessions this is going to 4 00:00:07,000 --> 00:00:13,000 incorporate some stretching and some 5 00:00:10,000 --> 00:00:15,000 myofascial release so as you're probably 6 00:00:13,000 --> 00:00:18,000 now aware this is a lot of upper-body 7 00:00:15,000 --> 00:00:21,000 work and we need to now do some 8 00:00:18,000 --> 00:00:23,000 stretching on those muscles post 9 00:00:21,000 --> 00:00:25,000 training so we're going to have a look 10 00:00:24,000 --> 00:00:28,000 at some of the muscle groups that we've 11 00:00:26,000 --> 00:00:30,000 used you should know what these are by 12 00:00:28,000 --> 00:00:32,000 now and quite honestly if you've been 13 00:00:30,000 --> 00:00:34,000 doing the training then you know what 14 00:00:32,000 --> 00:00:36,000 muscles are gonna be aching we're gonna 15 00:00:35,000 --> 00:00:40,000 have a go at doing some stretching on 16 00:00:37,000 --> 00:00:42,000 those right now first up is the floor 17 00:00:40,000 --> 00:00:45,000 arm so the floor arm is going to 18 00:00:42,000 --> 00:00:48,000 potentially feel quite heavy from the 19 00:00:46,000 --> 00:00:51,000 lactic acid buildup and quite simply the 20 00:00:49,000 --> 00:00:53,000 way to stretch this or an effective way 21 00:00:51,000 --> 00:00:56,000 to stretch this is to put your arm out 22 00:00:54,000 --> 00:00:59,000 straight in front of you you're gonna 23 00:00:56,000 --> 00:01:00,000 grab your hand so the full hand don't 24 00:00:59,000 --> 00:01:03,000 pull the fingers it's from the palm of 25 00:00:61,000 --> 00:01:06,000 the hand you're gonna grab that pull 26 00:00:63,000 --> 00:01:07,000 your hand backwards so now this action 27 00:00:66,000 --> 00:01:10,000 is gonna be stretching the forearm and 28 00:00:68,000 --> 00:01:13,000 then you're going to bring your arm 29 00:00:71,000 --> 00:01:17,000 across you like a seatbelt now the idea 30 00:00:74,000 --> 00:01:19,000 is that the further back that your hand 31 00:00:77,000 --> 00:01:21,000 can go from the wrist the more you're 32 00:00:79,000 --> 00:01:24,000 gonna get stretch in this forearm okay 33 00:00:82,000 --> 00:01:27,000 so you're gonna see a lot of climbers 34 00:00:84,000 --> 00:01:30,000 and boulders doing this a lot because 35 00:00:88,000 --> 00:01:33,000 they get their forearms quite full of 36 00:00:91,000 --> 00:01:35,000 lactic acid but this is one way that you 37 00:00:94,000 --> 00:01:38,000 can stretch it out after you're training 38 00:00:96,000 --> 00:01:40,000 in bring two always do both sides so 39 00:00:98,000 --> 00:01:42,000 left and right with the forearms we're 40 00:00:101,000 --> 00:01:45,000 now going to have a look at the shoulder 41 00:00:103,000 --> 00:01:48,000 and the shoulder capsule so you've 42 00:00:106,000 --> 00:01:49,000 probably seen this before but there's a 43 00:00:108,000 --> 00:01:52,000 couple of bits and pieces that I want 44 00:00:109,000 --> 00:01:54,000 you to be aware of so the usual one is 45 00:00:112,000 --> 00:01:56,000 just bringing your arm across your body 46 00:00:115,000 --> 00:01:60,000 like this and putting your other arm 47 00:00:117,000 --> 00:01:62,000 behind the elbow and you're going to 48 00:00:121,000 --> 00:01:66,000 essentially you're pulling the outside 49 00:00:123,000 --> 00:01:68,000 of your arm okay and you want to pull 50 00:00:126,000 --> 00:01:71,000 away now if this is the section that you 51 00:00:129,000 --> 00:01:72,000 want to be stretching there's no point 52 00:00:131,000 --> 00:01:73,000 in bringing 53 00:00:132,000 --> 00:01:75,000 shoulder around with your arm because 54 00:00:134,000 --> 00:01:77,000 that's not going to stretch anything 55 00:00:135,000 --> 00:01:81,000 you're just turning so the idea is is to 56 00:00:138,000 --> 00:01:85,000 pull the shoulder back as you pull your 57 00:00:142,000 --> 00:01:87,000 other arm the other way so now this this 58 00:00:145,000 --> 00:01:90,000 here to here is now stretching and 59 00:00:148,000 --> 00:01:95,000 becoming longer don't turn keep facing 60 00:00:151,000 --> 00:01:98,000 forwards so shoulder back elbow forwards 61 00:00:155,000 --> 00:01:100,000 from here you should be feeling the 62 00:00:158,000 --> 00:01:103,000 outside there now one thing you don't 63 00:00:161,000 --> 00:01:105,000 want to do is let this arm drop down 64 00:00:163,000 --> 00:01:107,000 here so you don't want to do this this 65 00:00:165,000 --> 00:01:108,000 is you're not going to feel it and quite 66 00:00:167,000 --> 00:01:110,000 honestly you're putting your shoulder 67 00:00:168,000 --> 00:01:112,000 capsule in the wrong position what you 68 00:00:171,000 --> 00:01:116,000 want to do is bring that arm up high 69 00:00:173,000 --> 00:01:118,000 here and you're coming across this way 70 00:00:176,000 --> 00:01:120,000 again another thing to think about is 71 00:00:179,000 --> 00:01:123,000 potentially squeezing your shoulder 72 00:00:181,000 --> 00:01:125,000 blades together so from behind 73 00:00:184,000 --> 00:01:127,000 instead of being hunched over like this 74 00:00:186,000 --> 00:01:130,000 you're gonna pull your shoulders back 75 00:00:188,000 --> 00:01:132,000 and you're essentially trying to pin 76 00:00:190,000 --> 00:01:135,000 your shoulder blades together in this 77 00:00:192,000 --> 00:01:137,000 stretch position the next one you can do 78 00:00:195,000 --> 00:01:140,000 against the wall or I prefer to do it on 79 00:00:198,000 --> 00:01:141,000 the floor and the idea is what we're 80 00:00:201,000 --> 00:01:145,000 going to do is we're going to stretch 81 00:00:202,000 --> 00:01:146,000 the chest and the inside of the bicep 82 00:00:205,000 --> 00:01:148,000 here okay so we're going to use the 83 00:00:207,000 --> 00:01:154,000 floor now the idea is that you're going 84 00:00:209,000 --> 00:01:156,000 to lie down on your chest and the arm 85 00:00:214,000 --> 00:01:160,000 beside that you're going to stretch this 86 00:00:216,000 --> 00:01:162,000 is going to be out to the side so from 87 00:00:220,000 --> 00:01:165,000 here you lay down arm out to the side 88 00:00:222,000 --> 00:01:169,000 now from this position the idea is is to 89 00:00:226,000 --> 00:01:173,000 use the other arm to help you push over 90 00:00:230,000 --> 00:01:177,000 like that okay and similarly the other 91 00:00:234,000 --> 00:01:180,000 side so arm out to the side and you come 92 00:00:237,000 --> 00:01:182,000 across okay so that's going to be 93 00:00:240,000 --> 00:01:186,000 working the chest that we know is going 94 00:00:243,000 --> 00:01:188,000 to be working as you come down and from 95 00:00:246,000 --> 00:01:190,000 the pull-up so we need to really focus 96 00:00:248,000 --> 00:01:193,000 on that as well and something else to be 97 00:00:250,000 --> 00:01:197,000 aware of is any type of exercise where 98 00:00:254,000 --> 00:01:200,000 you are extending so with the the 99 00:00:258,000 --> 00:01:205,000 downwards part of this pull-up this 100 00:00:261,000 --> 00:01:208,000 actually causes more Dom's in your 101 00:00:266,000 --> 00:01:211,000 so you're gonna feel a lot more Dom's 102 00:00:268,000 --> 00:01:213,000 the next day or delayed onset muscle 103 00:00:271,000 --> 00:01:218,000 soreness is more prevalent from 104 00:00:274,000 --> 00:01:221,000 exercises where you are extending rather 105 00:00:278,000 --> 00:01:224,000 than contracting okay so if we're doing 106 00:00:282,000 --> 00:01:227,000 this part you're gonna find that there's 107 00:00:284,000 --> 00:01:228,000 gonna be more Dom's the next day or the 108 00:00:287,000 --> 00:01:230,000 day after that so you want to make sure 109 00:00:289,000 --> 00:01:233,000 that you're going to be stretching and 110 00:00:291,000 --> 00:01:236,000 recovering before you start getting that 111 00:00:294,000 --> 00:01:238,000 Dom's so the next one we know that the 112 00:00:296,000 --> 00:01:240,000 one of the primary parts of your body 113 00:00:299,000 --> 00:01:244,000 you're going to be using is the lats so 114 00:00:301,000 --> 00:01:247,000 the thing that we can do now is you find 115 00:00:304,000 --> 00:01:249,000 a wall I'm going to use this bar now the 116 00:00:307,000 --> 00:01:251,000 way that you want to do is if you're on 117 00:00:309,000 --> 00:01:252,000 a wall the the easiest way to think 118 00:00:311,000 --> 00:01:254,000 about it is put your hands on the wall 119 00:00:313,000 --> 00:01:256,000 like that and then what's going to 120 00:00:315,000 --> 00:01:259,000 happen is you're going to turn your 121 00:00:316,000 --> 00:01:261,000 hands 90 degrees and then you're gonna 122 00:00:320,000 --> 00:01:263,000 twist through okay so I'm gonna use the 123 00:00:322,000 --> 00:01:266,000 bar here I'm going to grab there and 124 00:00:323,000 --> 00:01:267,000 there and I'm gonna push through and 125 00:00:326,000 --> 00:01:270,000 then from this position the outside leg 126 00:00:328,000 --> 00:01:275,000 is gonna come behind here and you can 127 00:00:331,000 --> 00:01:278,000 see that the outside of my body and down 128 00:00:335,000 --> 00:01:279,000 my back is the lats and that is the part 129 00:00:338,000 --> 00:01:282,000 that is getting stretched so if I do it 130 00:00:340,000 --> 00:01:286,000 from the other way you're going to put 131 00:00:342,000 --> 00:01:288,000 your hands up turn and foot behind and 132 00:00:346,000 --> 00:01:292,000 this part I'm pushing away a little bit 133 00:00:349,000 --> 00:01:293,000 as well and this is going to give you 134 00:00:352,000 --> 00:01:295,000 that lat stretch 135 00:00:353,000 --> 00:01:298,000 another great lat stretch is actually 136 00:00:356,000 --> 00:01:301,000 using the band okay so I'm going to use 137 00:00:359,000 --> 00:01:306,000 the green band good big thick one and 138 00:00:361,000 --> 00:01:311,000 I'm gonna place it up on this bar up 139 00:00:366,000 --> 00:01:314,000 here okay now again we're focusing on 140 00:00:372,000 --> 00:01:318,000 the lats the the big muscles down here 141 00:00:375,000 --> 00:01:321,000 the primary movers of the pull up and 142 00:00:378,000 --> 00:01:323,000 what I'm gonna do actually I'm gonna use 143 00:00:381,000 --> 00:01:326,000 my right arm so I'm just going to place 144 00:00:383,000 --> 00:01:330,000 my arm through the bottom here okay so 145 00:00:386,000 --> 00:01:334,000 I'm facing the bar now the side that I'm 146 00:00:391,000 --> 00:01:336,000 stretching the same leg I want to step 147 00:00:395,000 --> 00:01:339,000 back so I'm going to find the position 148 00:00:396,000 --> 00:01:341,000 that I 149 00:00:399,000 --> 00:01:344,000 and then I'm gonna step back I know on 150 00:00:402,000 --> 00:01:347,000 my knee if I walk and this position is 151 00:00:405,000 --> 00:01:350,000 what I'm gonna stay in and you can go 152 00:00:407,000 --> 00:01:351,000 further back and you're gonna find that 153 00:00:410,000 --> 00:01:354,000 again it is gonna be stretching all the 154 00:00:412,000 --> 00:01:356,000 way from the bottom of your lap all the 155 00:00:415,000 --> 00:01:360,000 way up the arm as well 156 00:00:417,000 --> 00:01:362,000 lastly we'll have a look at the ABS so 157 00:00:420,000 --> 00:01:365,000 again this is the the ABS are slightly 158 00:00:422,000 --> 00:01:367,000 difficult to stretch and actually you're 159 00:00:426,000 --> 00:01:369,000 not going to find that you're going to 160 00:00:427,000 --> 00:01:371,000 be able to stretch them that much but 161 00:00:430,000 --> 00:01:375,000 one way to do this is again by getting 162 00:00:432,000 --> 00:01:376,000 on the floor you're gonna lie on your 163 00:00:435,000 --> 00:01:379,000 chest and your belly and you're 164 00:00:437,000 --> 00:01:382,000 essentially gonna put your hips down 165 00:00:439,000 --> 00:01:384,000 forward and you're going to look up like 166 00:00:442,000 --> 00:01:387,000 that and again you're going to feel that 167 00:00:445,000 --> 00:01:391,000 the the stomach the ABS are going to be 168 00:00:448,000 --> 00:01:391,000 stretching as you look up 169 00:00:457,000 --> 00:01:399,000 you
