Too Tight to Stretch? The Stiff Guy’s Guide to Yoga

25:34so for the athletes out there are our weekend hoopsters our pickup soccer guys are weight lifters softball leagues the occasional bull rider pickleball pros i mean it's a wide demographic here in the mail room what what can you tell about yoga to make them better at their choosing sport in other words if somebody comes to you and says you know i want to be able to play basketball better on the weekends or or i want to you know i want to play pickleball better pickleball injuries are insane the number of people that are you know hurting themselves anything of an ear so talk to us about how yoga fits into that i think we'll get into the time here in a bit because you're right we're all busy but but not all of us are busy we probably do have enough time to to do some of your your proven techniques so so yeah walk me through a yoga a specific training program for some common sports so two things first off i do want to mention that i won a bull riding contest probably eight years ago and uh i won fifty dollars as a result i stayed on i stayed on for probably oh like no like two and a half minutes i crushed it they couldn't get me off you killed the bull it was it was a mechanical bull that doesn't matter yeah so So I'll just say that.

26:46Congrats on that. That's a little known fact. Exactly. And I was so focused on the bull story that I forgot the question. Well, yeah, that's okay. I'm super excited. Well, so if you were eight years ago, if you were trying to figure out how to optimize your bull riding game, how would you incorporate yoga into that? Perfect. And oh, yeah, and you mentioned pickleball, too. So like, I'd love to bring a pickleball because the reality of pickleball is that there's a lot of fast direction changes. Like you're going to pickleball is mostly, you know, thought of as an older sport. Right. So you're going from not doing any sort of activity at all.

27:23And now you're like lunging and jumping and like moving in sharp cuts. Those are all things that even people in their teenage years, in their 20s are getting injuries doing. Right. So it's no surprise whatsoever that pickleball players are getting injuries. so you know and what's cool about yoga and what's cool about uh kind of what we do with manful yoga is a lot of there's a lot of isometric work and isometric you can think of as kind of like the basics of strength isometrics comes before doing a full rep right so instead of doing a squat you would do a squat hold and there's lots of different yoga postures that incorporate kind of that squat hold position but what that does is it helps to build muscle awareness it helps you understand oh, those are my glutes engaging.

28:09Now I know how to engage my glutes as opposed to a lot of people, even if you do squats every week, you might not actually have your glutes engaging because you've just never trained that mind-body connection, especially if you spend a lot of your time sitting and your glutes are turned off completely while you're sitting at a desk and not being active. It's also core training, right? So getting your abs turned on. Most of us only rely on the lower back. That's why we have back pains because the lower back is trying to do all the work that your core should be doing. So, yeah, it really just goes into a good fitness-centric yoga program is going to help you with addressing those weaknesses at the source.

28:49So, you know, think about whatever your choice of exercise is, whether that's weightlifting, pickleball, sports. You know, think about knee injuries, playing basketball. You think about with weightlifting, it's usually just constant lower back pain. There's usually a reason for that. That isn't just something that goes like, oh, I have to have low back pain because I lift or like I have to tear my ACL because I'm playing basketball. It's usually because people aren't giving themselves kind of the the insurance their body needs to be able to do these things with a lower risk of injury. And that's where a lot of this mobility work, this isometric strength balance work can come in and help with injury prevention.

29:30Yeah, balance and stability. yeah i just ripped off 40 kegels while you were saying that in my seat but other than wow you're right i probably you know i'm just not trying to brag not trying to brag here but yeah how long did you hold each one for yeah four seconds yeah four seconds you know okay yeah half of half of a bull ride but okay nice so so talk to us about yeah i mean i love uh i love that because i when you said lunging that's what kind of brought a pickleball for me i'm thinking well that's a lot of lunging on, you know, maybe knees that haven't lunged in a couple decades and are hitting that pickleball court.

30:08So super helpful. What are the barriers to entry for yoga? Like what does a guy need to get started other than, you know, some skill, which you're going to provide through your program, but what else, what does a guy need to, you know, what's his sporting goods shopping list look like? Yeah, well, let's start with that yoga barriers to entry question, because there are are three things that keep men out of yoga studios. Number one, they don't think it's a good enough workout. Number two, they think it's for women. And number three, they don't think they're going to be good at it. So, you know, there are all these reasons that are, you know, men just don't want to do something they're good at.

30:46They definitely don't want to do it in front of women. And they don't think it's a good enough workout, right? So there's lots of reasons why men just don't choose to do yoga to start. And I think that's the biggest thing that holds people back. now has changed a lot you know I started yoga in 2012 where yoga was still kind of weird right and then in the year in the 10 years that followed yoga has really become more of like a there's there's way more men practicing yoga you know you go into like a yoga studio you're going to see a good mix of men and women younger people you know people who are you know my generation younger there's not as much stigma about guys who do yoga so you're just going to see more guys doing yoga and not feeling embarrassed about it.

31:29But as far as barriers to entry go, there really aren't that many physically, right? You need a yoga mat, blocks, strap. Most yoga studios have blocks and strap that you can borrow. They even have yoga mats that you can borrow. But I think the biggest barrier to entry is just the physical, which is not knowing what the poses are. In a lot of yoga studios, you go into it and there's kind of the expectation that you already know what the postures are and how to do them. So most of, if you're new to yoga, and even a lot of people have been doing yoga for years, the default to practicing yoga, kind of just you look around, you see what other people are doing, and you mirror them.

32:11There isn't like, there isn't a really strong understanding, I think, of people knowing, oh, okay, I should engage these muscles while I'm doing this, or I should be focusing on this. And you don't get as much instruction as I would like to see from a yoga studio, from the yoga instructor, because they're providing both a workout and an experience. And, you know, you don't want to have a, you don't want to have a whole technique explanation while you're just trying to do a pose. And the second thing is the flexibility. And the reality is guys are not as flexible as women. A lot of people who go to yoga go because they're already flexible.

32:48They are good at being flexible. So, you know, there kind of is this expectation that you are flexible and if you can't do a lot of the poses it makes you feel discouraged you could end up you know worst case scenario you end up hurting yourself pushing yourself because a lot of guys are like we're competitive and we want to we see someone next to us touching the ground we're like oh i'm gonna do that and then you're like ooh that i felt something in my back um and so there there is uh those are the those are the those that's the biggest barrier to enter just not knowing and not being flexible enough yeah no i mean yeah i love that kind of describes me.

33:25I was just thinking, you know, we talked a little bit about as we get into our 40s, 50s, and 60s, and those of us that are already in their 50s, I definitely want to look at how you frame things differently as we age because I played first base in high school, and I was pretty good at it. I was left-handed, so that made it easy, and I had good power. But I also could almost do the splits, you know, and so my nickname was Stretch because I could really reach out and get, you know, balls coming from third base shortstop. but you know my uh my flexibility lasted about as long as my baseball career which lasted about as long as high school for me and so since that time like what's happened to me i mean i you know i can run marathons i can have a pretty good bench press i mean i'm in good shape but definitely i am probably your target audience for a guy that has an athletic background but needs that help you know and and and is it physiologically or psychologically possible to to be angry at my hamstrings because I feel angry at them.

34:24Like they just, they just make me mad. Yes, it is. Yeah. I would, I would, I would try flipping it the other way and looking at your hamstrings and saying, what are you trying to tell me hamstring? You're trying, you're trying so hard. You're just doing your best. And I appreciate the effort that you're, you're giving there. That sounded very, that sounded very yoga instructor of me. I love it. No, this is giving me chills. I only say that because I've, you know, despite being a yoga instructor and a men's wellness expert, I still get injuries. I mean, the reason why I know so much, I think about fitness and anatomy is because I've gone through the injuries myself.

35:01I got to learn, oh, what's wrong with my shoulders? How do I fix them? What's wrong with my knee? How do I fix that? Why is my ankle doing this? You know, why is my back hurt? You know, so I've gotten to learn all these things just through the experience. And part of being injured is, you know, having to recover from it, having to learn from it. But then also, instead of just being mopey about being injured, you know, or like hating one of your body parts, you're like, okay, like, let me talk to you. Let me talk to you differently. You know, let me help you with your recovery rather than trying to shame you and to recover more quickly, which usually doesn't work.

35:36Anyways, you didn't actually ask a question yet. So I'm going to throw it back to you and see what you wanted to ask. Yeah, well, I think the question is, is it okay to be mad at my hamstrings? And I think you kind of said no, that my hamstrings should be mad at me, which I appreciate. You know, I carry a lot of shame in my hamstrings. Your hamstrings are mad because they need more than just stretching. I think that's a big thing to understand. A lot of people, you know, like a lot of people who do my program, they're like, I'm really not happy with my results yet. I'm like, have you started foam rolling?

36:05Have you started using mobility tools? because the reality is some muscles, many muscles, they're adhesed. You have restricted muscle tissue, and no amount of stretching is going to stretch them. The way I like to think about it is let's just say I have this footlong of a sandwich, which is a muscle. I don't know why. But part of this muscle might have adhesions in it, right? And so the other sections of the muscle which don't have adhesions, those parts will stretch, right? And eventually they might start overstretching. but you might have this one part of the muscle that is a knot and that's not going to open up a stretching low and that's where you need to figure out where is that knot how do i work into it do we use a foam roller do i get a massage therapist do i get some other sort of you know self myofascial release tool and that's when you can start to unlock some of what's holding you back and probably with your hamstrings you know there's probably some element of restricted muscle tissue there.

37:01Yeah. I have a rookie question for you to kind of build off of that. And I was thinking about this today. When you're really inflexible, how do you know the difference between a productive stretch and your body saying, stop doing this? Yeah, it's intuitive. It's intuition that's developed, right? And so you might not recognize it immediately, but it's kind of just listening to your body and thinking, okay, is this a stretch that like I can hold and it's helping me even if it's uncomfortable? Or is this a sharp sensation of my body saying no? And there's no good way to explain it other than you developing that intuition of, okay, is this helping me versus, no, this is too much.

37:41This is in your body, which a lot of people, I mean, I have been for so long divorced from my body when it's trying to tell me and I'm trying to get back in touch with it. And I think it's good for everybody. Yeah, yeah.

38:26We'll see you next time. as a 2.5, 5, 7.5, 10, 12.5, or 15 milligram injection. ZepBound contains terzepatide and should not be used with other terzepatide-containing products or any GLP-1 receptor agonist medicines. It is not known if ZepBound is safe and effective for use in children. Don't share needles or pens or reuse needles. Don't take if allergic to it. Or if you or someone in your family had medullary thyroid cancer, or if you've had multiple endocrine neoplasia syndrome type 2, Tell your doctor if you get a lump or swelling in your neck. Stop ZepBound and call your doctor if you have severe stomach pain or a serious allergic reaction.

39:05Severe side effects may include inflamed pancreas or gallbladder problems. Tell your doctor if you experience vision changes before scheduled procedures with anesthesia, if you're nursing, pregnant, plan to be, or taking birth control pills. Taking ZepBound with a sulfonylurea or insulin may cause low blood sugar. Side effects include nausea, diarrhea, and vomiting, which can cause dehydration and worsen kidney problems. Talk to your doctor. Call 1-800-545-5979 or visit zepbounce.lily.com. Lisa, we should tell them about our new show. Oh my God, Lexi. We have a new podcast. It's called Don't Lie to Me.

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46:03so how much time do you need to dedicate to this to not suck at it you know yeah you you talked about this set that one of the barriers is that you know like i i i conceptually like the idea of golf and i think i would like to play it but every time i play it, it's maybe once every three years. And I like it just enough that I want to do it more, but I know that I'm going to suck at it unless I spend, you know, four hours every Sunday doing it. So give me the how not to suck at yoga in five minutes a day, 10 minutes a day, or is that unrealistic? If you only have time for five or 10 minutes a day, that's great.

46:39Typically, what I recommend is 100 minutes per week, which comes out to about 15 minutes per day. And that's, and that's based on what we hear from, you know, the thousands of people, the tens of thousands of guys who have gone through our program is if you can do three full length sessions per week, most of them are about 20 to 30 minutes, then you'll notice it. You'll notice your body opening up. You'll notice less stiffness. You'll notice more strength day-to-day activities. And there's lots of ways to fit in that 15 minutes. You know, um, a lot of people think of it as a cool down, But in reality, most of what we do is actually a great warm-up for your other workouts because it is expanding range of motion, right?

47:20So it's helping prepare your body for more functional range of motion. So if you're going to be doing squats, if you're going to be doing an overhead press, if you're lifting weights, if you're running, it's actually going to get your body into a better, more efficient place to exercise, using more of the muscles, you know, correcting some of the muscular imbalances. So it's kind of like getting your body set up before you do a workout. So it's a really good warmup. 15 minutes is a warmup. Most of us can tolerate that. And even if it comes at the expense of the full workout, I would say it's worth it because your workout is so much better when you have done some of that foundation work leading into it.

47:58That makes perfect sense. I mean, you know, range of motion is, if you functionally increase your range of motion, then you can functionally increase your muscle gains as well, right? Because you've got longer fibers. So it's just kind of the work equals force times distance equation. So if you can improve your distance by improving your range, then you're going to get more of a work quotient. So I threw some Newtonian physics in there. That was fun. But I like it. Actually, that makes a lot of good sense. So then talk to us about the 40-, 50-, 60-year-old field guide to yoga. Are there core movements that guys should be doing that they should be doing every day?

48:39Like I remember Herschel Walker years ago was talking about, you know, every day even, and he's probably, I don't know, in his late 60s now, maybe older. But every day he does 200 push-ups, 200 sit-ups, 200 air squats, you know, sort of that little bit of a mirth kind of thing. But talk to me, is there a, you know, an aging way to do this from a yoga perspective, core movements that we should be getting better at as we get older? Yeah, I think it also depends on what are you doing throughout the day. but even if you have a whether you have a stand-up job or you're at a desk like most of us you know things like doing a lunge and holding it for a long time being active through the glutes being active through the core making sure that you have a neutral pelvic tilt right so you're not letting your lower back arch doing a doing a back bend doing something like a cobra on the ground where you're getting those muscles in your back active getting some extension through the spine shoulder opening right so i love getting a strap behind the back and lifting my arms away from the back just getting some good chest stretch that also gets some good upper back muscle activation a pigeon stretch so actually opening up the hips this is like one of the most important movements to directly counter being in a seated position so there's there's movements like that that you would want to do.

49:59You know, if you can't do them daily, doing them a few times per week is great. And just to make it easy, that's where follow along routines are so helpful because, you know, I could give you seven poses to do every day, but like, what's the likelihood that you're going to sit down and say, oh, no, it's time to do my seven poses. It's so much easier if you're following along to a video and you're just like, okay, I'm just, all I have to do is put on the video and follow that. And then I'm set. I love that. Jordan I mean uh it's Dean Pullman Manflow Yoga creator founder talk to us a little bit because I we got to bring him back I mean this is too much fun and I know that uh I had a huge question about stiffness I can't just I can't get rid of that joke it's just gonna have to keep going but uh but how does uh how does yoga enhance men's erections and so I I think I want to bring him back next episode.

50:51But for our guys listening today that will surely tune in when we talk about how yoga can improve erectile function, where can people find you, Dean? And tell me a little bit about what your platform looks like so guys can get a hold of your expertise. Yeah, appreciate the question. So it's manfulyoga.com slash join. It is a app in a member's area. So think Netflix, but you know, less, less money behind it. You don't have billions of dollars. So we cannot personalize your exact routine based on your viewing preferences, but structured workout programs, you know, things around your goals. So if you're an athlete, if you're a runner, if you're a weightlifter, if you are looking for low back pain relief or posture improvement, you know, there's programs organized by that.

51:39Most of our guys are there for some sort of longevity or pain relief. So I think that's really what makes it, you know, what unites the community. And there's a strong community element to it, which is pretty cool. And if you're not quite ready for, you know, the members area, check out my YouTube channel, youtube.com slash Manful Yoga. We have over 600 ,000 subscribers, and there's probably, I don't know, 1 ,300 videos. So there's something in there that hopefully you'll like. And if you hate my videos, then don't sign up. Yeah, and don't put the thumbs down. It's a kiss of death. No, people will not hate your videos, Dean.

52:14You're doing such great work. Jordan, I think we'll fade out and then come back and leave him with a cliffhanger. Leave him wanting more, and we'll talk next episode about erectile dysfunction, how pelvic-specific yoga can help. And then, Jordan, I know you've got tons of questions. Tons of questions. Yeah, Jordan should probably just hear about what his moderately or semi-personal, How do you make this guy not be ashamed to go to the gym and have his trainer be wowed by him? So, yeah, let's rip out of here for a little bit, take a quick break, and then we'll see you all next week.

53:09Let's talk about it in the mailroom Let's talk about it Let's talk about it in the mailroom The Mailroom with Dr. Jesse Mills was a production of iHeartRadio. It was executive produced by Jordan Runtog. It was edited, mixed, and mastered by Bahid Frazier. And the theme was provided by Long Transit. If you liked what you heard, please subscribe and leave a review. For more podcasts from iHeartRadio, check out the iHeartRadio app, Apple Podcasts, or wherever you listen to your favorite shows. This program is intended for educational and informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment.

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54:31or some adults with overweight who also have weight-related medical problems to lose excess body weight and keep the weight off. ZepBound is approved as a 2.5, 5, 7.5, 10, 12.5, or 15 milligram injection. ZepBound contains terzepatide and should not be used with other terzepatide-containing products or any GLP-1 receptor agonist medicines. It is not known if ZepBound is safe and effective for use in children. Don't share needles or pens or reuse needles. Don't take if allergic to it, or if you or someone in your family had medullary thyroid cancer, or if you've had multiple endocrine neoplasia syndrome type 2.

55:07Tell your doctor if you get a lump or swelling in your neck. Stop ZepBound and call your doctor if you have severe stomach pain or a serious allergic reaction. Severe side effects may include inflamed pancreas or gallbladder problems. Tell your doctor if you experience vision changes before scheduled procedures with anesthesia. If you're nursing, pregnant, plan to be, or taking birth control pills. Taking ZepBound with a sulfonylurea or insulin may cause low blood sugar. Side effects include nausea, diarrhea, and vomiting, which can cause dehydration and worsen kidney problems. Talk to your doctor.

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