Jake Berman

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Episode 36: Is Stretching Good For You? Part 2

Dr. Jake Berman |

  • (0:47) We are building off last week’s episode so if you missed last weeks, you better go back and listen
  • (1:12) Stretching is the most controversial part of Jake’s life. We started off last week saying stretching is not good but it also is not bad
  • (1:43) We want to have equal flexibility and equal strength
  • (2:22) Someone that does yoga a ton would be a 10/10 flexibility but 5/10 strength. Where a body builder would be the opposite of that
  • (3:24) We are looking for a good balance between the two. If we could have 7/10 in both strength and flexibility, most non-traumatic injuries wouldn’t happen.
  • (3:50) An imbalance between strength & flexibility is the number one cause of non-traumatic injuries
  • (4:41) March Mobility Madness has hopefully been helpful for you. It has been very helpful for Jake and Jenni
  • (6:18) Whatever gets your attention will get improved. Whatever you are focused on will be improved
  • (7:58) How can we make sure we are doing the right exercises to get us to that equal point between strength and flexibility
  • (8:15) Passive stretching which is relaxed stretching, isn’t the most optimal stretching for some of us
  • (8:45) We are going to decide which stretching is the most effective. Whether that be active, passive, eccentric or concentric
  • (9:01) We have to find the one that is most effective in this moment
  • (9:25) You have to change it up (workouts, stretches, cardio, etc)
  • (10:30) Jenni increases Jake’s speed on the stair master
  • (11:00) Muscular confusion is very important just like when it comes to our diet, we can’t eat the same everyday
  • (11:30) Passive stretching and passive exercise
  • (12:10) It is extremely rare for anybody to need to do 100% passive stretching. The only one Jake will have someone do 100% passive stretching is when we are trying to avoid hip replacement
  • (13:05) Other than that, no passive stretching. Instead we recommend dynamic stretching & an example of that
  • (14:11) Reach for your toes for 5-10 seconds (passive stretching) then try to push the back of your knees/thighs to the back of the ground which creates an activate stretching
  • (15:40) What is an RDL?
  • (16:48) Eccentric vs. Concentric stretching
  • (17:45) Going from 90 to 45 degrees in the elbow joint while lifting a dumbbell is a concentric contraction
  • (18:18) The exact opposite of that, when you go from 90 to 120 degrees in the elbow joint is an eccentric contraction
  • (18:57) When doing eccentric contractions, you want to go super slow. Your muscles are able to withstand a higher load going eccentric the concentric
  • (19:48) The point of all this and why it matters
  • (20:22) Eccentric exercises are great if you are looking to gain strength
  • (21:00) Our goal is to have our workout give us an equal amount of strength and flexibility
  • (21:15) Pilates, how it originated, and is it a good option?
  • (22:44) Doing pilates a couple of times a week could be a good way to do active stretching with strengthening
  • (23:10) You want to switch things up with your workouts. You don’t want to get into a routine where you are only doing pilates or only doing strength training
  • (23:47) 3 months from now, lets see if we are still doing the same thing as we were then
  • (24:40) Working out is just like a meal plan, you want to be changing things up
  • (25:40) Stretching is not good, or  bad. Our recommendation is that we are doing active stretching with eccentric exercises through your workout routine. We want be as strong as we are flexible 

 

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Berman Physical Therapy is a physical therapy clinic in Naples, FL. Founded by Dr. Jake Berman, PT, DPT, Berman Physical Therapy’s mission is to help people aged 50+ keep ACTIVE and FREE of pain medications…even when their doctors and kids are telling them to “just take it easy!” Our specialists use rare Functional Manual Therapy techniques to find natural solutions to pain—without prescribing addictive painkillers or recommending dangerous surgeries. Maintain the active lifestyle you deserve.

Dr. Jake Berman

Dr. Jake Berman

After graduating from the University of Florida, Dr. Jake Berman, PT, DPT sought out mentorship first from Bob Seton in Destin, FL and then from Aaron Robles in Jacksonville, FL. Both of these mentors have 20+ years of experience helping people keep active and mobile so they can enjoy high quality active lifestyles. What Jake found was that back pain was by far the most debilitating pain and the highest factor leading to decreased physical activity later in life. These experiences are what inspired Jake to specialize in helping people aged 50+ keep active, mobile and pain free despite the aging process. There is nothing more rewarding than being able to alleviate somebody’s back pain so that they can get back to living their best life- especially in Naples! Over the years of helping 100’s of people aged 65-75 become stronger and pain free, one thing for sure has become apparent: “he who rests rots”. Jake is a firm believer that we become stiff then old, not old then stiff. Seriously, think about it...
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