I would love to live the perfectly optimal lifestyle, but I just don't. 

I have two kids, I run a business, and life gets busy. But one rule I always follow is simple: something is better than nothing.

Why is this anti-science? 

Research suggests you need about 10 sets of 30-second stretches per muscle each week to make real flexibility gains, and that tracks with what I have seen.

But what if you don't hit that number?

Typically, you make about 0.5-1 inch of depth per month in any flexibility skill. If you only stretch 5 sets in a week, you likely won’t make that progress. In fact, usually you will make zero progress.

However, something interesting still happens.

You keep many of the other benefits.

Stretching, even in small doses, can improve blood flow, reduce discomfort, increase pain tolerance, and help you maintain the flexibility you already have.

So no, it is not optimal. But it is far from useless.

Suppose you have a perfect week; great, chase that progress.

But if you have a chaotic week, do what you can. You are still moving in the right direction. 

Remember, my flexibility plans have you covered, no matter how busy life gets. 

Stay Flexy,

David

Ready to keep the momentum going?

Scroll down to check out today’s challenge and see how you do!

In case you missed it

Yoga isn’t the answer... this is.

This movement improves spinal mobility while gently stretching the hamstrings and back.

Watch the demo here.

How to Do It:

Stand tall with a soft bend in your knees. Tuck your chin and slowly roll down one vertebra at a time. Pause, then draw your belly in and roll back up slowly.

Repeat for 10 reps.

Tips:

• Move slowly through each segment
• Keep your neck relaxed and head heavy
• Slightly bend your knees to adjust intensity

Many of these exercises are in my condensed flexibility routine.

Reply “Minimalist” if you're interested.

Typically, this is not true! If you need more range of motion, yes. If you are building up to a one rep max, no. This depends on what you are warming up for.

If you’ve been wanting to start exploring the middle splits begin with this video.

Subscribe to @WorkoutsbyDavid for more follow-along videos!

Your questions help guide what we cover next inside The Stretch.

Lie on your side with your elbow under your shoulder and lift your hips into a straight line, choosing your level: knees bent for beginner, legs staggered for intermediate, or feet stacked for advanced.

Hold for 20 to 60 seconds each side.

Pick your variation and reply with which level you chose.

Check out last week’s challenge here.

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