October 29, 2013 posted by

One Major Tip For Efficient Stretching

One Major Tip For Efficient Stretching

 “You think a lion says, ‘Oh, look, here comes an antelope. I’d better warm-up’? No! He just goes out and eats the sucker. And then he goes to sleep!”

– Jack LaLanne, making fun of over-intellecutalizing warm-ups and cool-downs

With all due respect to my buddy Jack,  lions do warm-up. They just do it efficiently. Warm-ups and cool-downs can be handles quickly and efficiently if done correctly. Today we’re covering just the latter with a technique that will enable you to get most of your stretching done in about 5 minutes a day. If you have P90X2 you’ve seen it already, using a couple of different ways at the end of Plyocide and PAP Lower. Called neuro integrated stretching (NIS), it’s simply the quickest and most thorough way to stretch out your muscles after a workout.

Here you see it explained at P3, a high-level training facility owned by Dr. Marcus Elliott, head of Beachbody’s Scientific Advisory Board. Click on “post” below to see the video, and others, on P3’s Facebook page.

Screen Shot 2013-10-29 at 8.49.26 AM

Post by P3.
Neuro Integrated Stretching (NIS) is a technique that we use with all of our athletes and is especially effective after dynamic, high-intensity workouts. NIS combines two stretching principles, mechanical elongation and reciprocal inhibition in a time-effect pattern with aid of an exercise band. In this clip P3 Performance Specialist Matt Aronson takes Atlanta Hawk John Jenkins through a NIS routine and explains the benefits.

You can use the techniques in the video and apply then to any stretch. I do different moves depending upon the workout I’ve done and how much time I have. Some days I’ll just do one 5 second set per muscle group (like PAP Lower), some days I’ll do three (like Pylocide). Once a week or so I like to slow it down and do a longer more relaxed stretching session, which is what P3 prescribes as well, but this has been my daily go to since I first trained at P3. Since that time I have no suffered an single injury that wasn’t re-aggrevating something that was hurt prior to going there–a pretty good testament that you don’t need to spend a ton of time stretching.

As part of this challenge I own you a video showing my routines, which I’ll get to, so stay tuned.

Now the numbers…

Steve’ 53rd Birthday Challenge

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Beachbody Workout of the Day

P90X One on One Fountain of Youth – I was cooked after the weekend to the point where only yoga would do.

Synopsis – Hardest week of the challenge, so far, the culminated in the best day, so far. No I’m destroyed, on the verge of getting sick, and have to recovery in time to ride my bike for 25 hours straight on Sat. It’s not birthday pretty hard…

 Reading & questions answered: /2809 (53/day) –   33 & 174 (271 questions and 1,283 pages), Exercise Physiology and, I got sucked in to a new release but it’s a topic, doping in sports, that I seem to have to read everything about, Wheelmen: Lance Armstrong, The Tour de France, and the Greatest Sports Conspiracy Ever. Pretty good if that subject interests you.

Servings of Shakeology: /53 – 1(29) – w/ water
Days of Ultimate Reset: /5.3 0(0)
Days taking supplements: /53 – 1(28)
Days of no alcohol: /53 – 1(25)***
Days of no meat: /53 – 1(28)
Coffee Cycles (more on this later): /5.3 – round 4.
King Pin fritters: /5 0(0)

Beachbody workouts: /53 – 1(28)
Push-ups: /5300 – 0(2,720)
Jumping jacks: /5300 – 0(2,800)
Leg lifts: /5300 – 0(2570)
Crunches: /5300 – 0(2690)
Ab Ripper X Moves: /5300 – 0(2850)
Beast back day: /53,000 lbs. 0(54,000) 
Beast chest day: /53,000 lbs. 0(53,000)
Beast shoulder day: /53,000 lbs. 0(53,000)
Beast leg day: /53,000 lbs.
Beast arm day: /53,000 lbs. 0(53,000) 
P90X2 functional warm-up: /53 – 1(27)
Running drills: /53 – 1(26)

Neuro-integrating stretching: /53 – 1(26)
Iron Mind gripper and extensor band reps: /10600 0(5400)
Breath hold sessions: /53 – 0(25)
Stabilizer sessions: /53 – 0(25)
Internal Organ Training: /53 –  1(25)

5.11 Climbs: /5 0(4)
5.12 Climbs: /3 0(1)
5.11 Boulder transverses: /5 – 0(5)
5.12 Boulder transverses: /3 – 0(2)
Campus board movements: /530 – 0(371)
Climb-specific pull-ups: /530 – 0(175)
Cycling on road bike: /53 miles 30(30)
Cycling on mountain bike: /53 miles 8(28)
Cycling on cyclocross bike: /53 miles 0(26)
Cycling on time trial bike: /53 miles 20(20)
Cycling on fixed gear bike: /53 miles 0(0)
Cycling on single speed bike: /53 miles 0 (51)
Cycling on tandem bike: /53 miles 0(0)
Hiking: /53 miles –8(40)
Running: /53 miles 0(36)
30 minutes of rowing: /5 times 1(3)
30 minutes of elliptical: /5 times 1(2)
30 minutes of swimming: /5 times 0(0)
Hours of travel 0 (32))

Tasks for his wife: /53 – 2(26)
Chores around the house: /53 – 0(28)
Tasks for his dogs: /53 – dogs are basically sidekicks so this one’s a freebie

Blog posts: /53 – 1 (31)
Team Beachbody Instructional Videos: /5 0(0)
Team Beachbody Video Chat /5 2(4)
Days keeping these stats: /53 – 1(28)

A Few Challenges of Yore

2000 – 40 Days of Hell
2003 – Get Back To Reality
2006 – This is Gonna Hurt
2007 – My Blood Must Be Fully Replaced Each Year
2010 – Birthday Tribute from 67 friends
2012 – Making Lemonade


  • confused.

    in x2 the stretching is anywhere from 15-40 minutes long on warm up and cooldown.

    i mostly skip it because it’s too long.

    fix this in x3 🙂

  • We made a semantics mistake by referring to the long warm-up as only that when it’s actually an integral part of the workout. Tony actually mentions this here and there but we should have just called it the workout. I think we were lulled by the Insanity series, in which its “warm-up” is clearly more of a part of the workout because it’s fast so we figured people would accept us deeming anything a warm-up.. Anyway, if all most people ever did for exercise was the warm-up and cool-downs of X2 society would not only be fit, they’d be hurt a lot less. We have amended this in 3 as we begin the “workout” earlier with more gentle exercises to prep you for later. Most of the workouts pro athletes do are like this. They begin with a lot of neuromuscular engagement work early, progress to heavier workloads once the body is warmed well enough to withstand those forces.

    You should try and do the warm-ups for X2. I wrote a post on how to multi-task it. That muscle/nerve activation stuff is hugely helpful. It’s the reason just the other day someone commented that they were surprised X2 helped their basketball game so much ore than Asylum. That style of training teaches the body how to move effectively, something simply lifting weights or doing cardio can’t do.

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