Table of Contents
Narratives
Feel Stiff? Stop Stretching.
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Stop Pulling on Tight Muscles
Stretching might feel good when you are stiff, but for most people, it's a temporary fix. It often provides relief, but not a real solution to stiffness.
There are two types of stiffness. Mixing them up is usually why your "tight" muscles never seem to change, no matter how much you pull on them.
Perceived Stiffness (The Alarm System)
Perceived stiffness is a sensory illusion. It feels like tight muscles, but there are no real changes in your muscles or joints.
It often shows up after sitting too long, a bad night’s sleep, stress, soreness, or doing the same movements every day.
Desk workers and doomscrollers, this is you. I am very much included. Your nervous system is basically saying, “Whoa, let’s not do anything crazy right now.”
The Tell: It fades after a few minutes of movement or a warm shower.
The Reality: Your body is not broken. It is just being cautious.
Actual Stiffness (Mechanical Resistance)
This stiffness is different. There is real resistance in the muscles or joints.
It can happen when muscles or joints actually stop moving as freely as they should. In athletes, muscles may stay tense to protect the body. In rare cases, nerves are involved.
Overall, stretching alone does not fix this kind of stiffness.
The Tell: Even after warming up, the movement still feels blocked.
The Reality: There is a real physical limit that needs a different approach.
How to tell the difference
Pick a movement that feels stiff. Take six slow breaths while doing gentle circles with that joint, like neck or hip circles. Then try the movement again.
If it improves right away, it was perceived stiffness. Your nervous system just needed reassurance.
If nothing changes, you may have some actual stiffness that needs specific strength or mobility work.
The Fix: Motion is Lotion
Most bodies do not need more stretching. They need more variety. If you feel stiff, stop pulling on your muscles and start moving them. Change positions, move more often, and show your nervous system that movement is safe.
Stop stretching. Start moving. Just another reason why my YouTube channel is called Movement by David.
Learn more about The Actual Cure To Muscle Stiffness.
Stay Flexy,
David
Ready to keep the momentum going?
Scroll down to check out today’s challenge and see how you do!
Movement of the Day
Wrist Cramper
This stretch targets the forearms and wrists to improve flexibility and reduce tension from gripping and typing.
Watch the demo here.
How to Do It:
Place your thumb across your palm and wrap your fingers over it to make a fist. Slowly curl your wrist forward until you feel a stretch through the forearm and hand.
Hold for 30 to 60 seconds.
Tips:
• Move only within a comfortable range
• Keep gentle tension in the forearm
• Mild cramping is normal and will ease
Many of these exercises are in my complete flexibility plan.
Reply “Full Body” if you're interested.
Myth-Busting
MYTH: Foam rolling breaks up scar tissue.
Your roller isn’t strong enough to make permanent changes. Instead, it provides temporary, surface-level relief. The pressure sends signals to your nervous system, increases blood flow, and helps tight muscles relax, so you feel looser and move better.
Stretch with Me
Feeling stressed, tight, or mentally drained?
This session is designed to help you slow down, release tension, and reset your body and nervous system.
Subscribe to @WorkoutsbyDavid for more follow-along videos!
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Topics you want covered
Your feedback helps us deliver the information you care about!
Today’s Challenge
Back Extensions
Lie on your stomach with your hands under your shoulders and gently press up to lift your chest while keeping your hips on the floor, starting with elbows bent and only straightening your arms if it feels comfortable.
Try to do 8 to 10 slow reps.
Reply and tell me if your back feels less stiff afterward.
Check out last week’s challenge here.
How did you do on the last challenge?
Thanks for Reading
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