Push Through Soreness or Rest?

Table of Contents

1. NARRATIVES

2. MOVEMENT OF THE DAY

3. STRETCH WITH ME

NARRATIVES
Soreness—Push Through or Rest?

We’ve all been there—fired up by a random surge of motivation, ready to crush our goals. Then, after one intense session of lifting or stretching, BAM—soreness hits.

So, do we push through or rest?

The key is balancing recovery with consistent progress. Here are two solid approaches (using stretching as an example, but this applies to lifting too!):

Extended Preparation:

Instead of jumping straight into your usual routine, warm up 2-3x longer at a lower intensity. Ease into movement until you feel that buttery loose sensation—then hit your actual stretches with proper intensity. This keeps you moving while minimizing soreness.

Rest, Then Go Hard:

Take a break—nap, eat, or watch a movie. Recover fully. But next session? Go all in. Add an extra set, hold stretches longer, or throw in another exercise. Just don’t overdo it—challenge yourself without injury.

Neither approach is better, but I lean toward Extended Preparation—it helps build consistency. Either way, remember: soreness means progress.

Is stretching while you’re sore okay?

Yes, but remember, if you're sore, listen to your body and take the best approach that works for you.

If you found this information helpful and want to support my work, please consider purchasing my Flexibility Program. Thank you!

STAY FLEXY,

David

MOVEMENT OF THE DAY
BOX SHOULDER STRETCH

How to perform it:

Place your hands shoulder-width apart on a bench, counter, or similar surface. Slowly sink your chest down, keeping your arms straight, and hold the stretch.

Why it helps:

It deeply stretches the lats, improving overhead and backward shoulder mobility while also opening up the chest and spine.

Watch me perform it here.

Quick Tips:

• Keep your core engaged to avoid excessive arching in the lower back.

• Breathe deeply and relax into the stretch for a better release.

• Adjust hand placement wider or narrower to find the best stretch for your shoulders.

Pro Tip: 

Try slightly bending your elbows or rotating your palms upward for a deeper stretch in the lats and chest.

Also, here are 6 Stretches To Test Your Flexibility!

STRETCH WITH ME
LET’S WORK ON THE PANCAKE STRETCH

If you're working on your Pancake Stretch, check out this video! Come join me, and don’t forget to subscribe to @WorkoutsbyDavid

YOUR VOICE MATTERS
How can we better serve you?

We’re working on bringing more premium flexibility guides your way, and we’d love your input!