FOCUS ON ONE FLEXIBILITY SKILL OR MULTIPLE?

Table of Contents

1. MOVEMENT OF THE DAY

2. QUESTIONS FROM READERS

3. STRETCH WITH ME

MOVEMENT OF THE DAY
SEATED PASSIVE TWIST HOLD

How to perform it:

Sit comfortably on the floor with your legs crossed. Sit up tall, imagining your head reaching for the ceiling. Place your left hand on your right knee and your right hand behind you. Take a big breath in to stretch your spine, then exhale as you twist gently to the right. If it feels good, turn your head to look behind you.

Stay here for 30 - 60 seconds, using your inhales to sit taller and exhales to twist a little deeper. Return to the center, then switch sides.

Watch me perform this exercise here.

Tip: If this pose feels uncomfortable, try sitting on a folded blanket to elevate your hips or extending your legs straight out in front of you. Only twist as far as it feels good—never to the point of pain.

Why it helps:

The Seated Passive Twist Hold enhances spinal mobility and relieves tension in the back and shoulders.

Please consider trying my premium training programs for a more structured approach to your training. Use promo code FLEXY for 50% off the membership—just $17.50/month after your first FREE week!

QUESTIONS FROM READERS
SHOULD I FOCUS ON ONE FLEXIBILITY SKILL AT A TIME OR TRAIN MULTIPLE?

QUESTION:

Hi David,

I’m working on unlocking the pike, front/middle splits, and the pancake, but I’ve heard conflicting advice.

Some, like Matthew Smith, suggest focusing on one stretch at a time to avoid slowing progress, while others emphasize balancing multiple skills to avoid imbalances. What’s your take? Should I focus on one or train multiple flexibility goals together?

Sincerely,

Jakob

ANSWER:

Hey Jakob!

This is a fantastic question. GENERALLY SPEAKING, it’s best to focus on one skill at a time or separate skills that don’t interfere.

However, the pike, pancake, middle, and front splits all have helpful cross-overs.

If you focus 90% of your effort on the pancake and pike, the middle splits will come easily, but only after achieving those skills.

So, the best way to structure a program for you would be to stretch your hamstrings and hip flexors for several sets, then practice the pancake and front splits for several sets.

The amount of progress that can be made that way is mind-blowing!

Also, since you’re working on that middle split, Here’s The Only Middle Split Video You'll Ever Need.

STAY FLEXY

GOT QUESTIONS

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STRETCH WITH ME
30 MIN FULL BODY ROUTINE

Full body mobility in under 30 minutes!! Join me for this routine on my second channel, and don’t forget to subscribe to @WorkoutsbyDavid

YOUR VOICE MATTERS
WHAT VIDEOS DO YOU WANT TO SEE NEXT?

On the second channel, I do follow along videos like the one seen above. We would love to hear what videos you’d like to see next.