Table of Contents
Narratives
Static Stretching Isn’t the Villain
Before we, begin Ep. 1 of the Stretch Podcast is out!
You have probably heard it before: "Static stretching kills performance."
So where did that idea come from?
Some studies show temporary strength loss when people stretch a muscle for over two minutes and then immediately attempt a maximal lift.
However, two minutes per muscle is more of a workout than a warm-up. Of course, strength drops after that. Fatigue is doing its thing.
What about quick stretches before a workout?
Short, gentle holds of about fifteen to thirty seconds before training do not show the same negative effects. In fact, they can increase range of motion without hurting performance.
That said, stretching before a workout is not mandatory for most people. If you already move well, you can skip it. But if you need a little extra range to squat, hinge, or press comfortably, short stretches are fair game.
Best practice looks like this:
Use brief stretches before training to prep joints and improve range of motion.
Save the longer sessions for flexibility gains after training.
Remember, static stretching is not the villain. Bad timing is.
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…
Movement of the Day
Wall Bridge
This stretch opens the shoulders, chest, and spine while improving extension and posture.
Watch the demo here.
How to Do It:
Stand facing away from a wall and place your hands behind you on the wall using palms or fists. Walk your feet away as you press your hips forward and straighten your arms. Hold for 30 to 60 seconds, while breathing steadily.
Tips:
• Use fists if wrists feel tight
• Press hips forward, not down
• Breathe slowly and stay relaxed
Many of these exercises can be found in my flexibility program.
Reply “Foundation” if your interested.
Myth-Busting
MYTH: Flexibility is only for dancers and yogis
Flexibility is essential for daily movements like squatting to tie your shoes, twisting to check a blind spot, or reaching overhead without strain. It's important for everyone, not just dancers and yogis.
Stretch with Me
Feeling tight or stiff in your back?
This follow along routine is designed to strengthen and restore your spine, not just stretch it temporarily.
Subscribe to @WorkoutsbyDavid for more follow-along videos!
Your Voice Matters
Motivation
We want to understand what drives you to keep stretching.
What motivates you to stretch?
Today’s Challenge
Name the Win
Identify one thing you did well today, no matter how small.
Reply and tell me what you’re giving yourself credit for.
Check out last week’s challenge here.
How did you do on the last challenge?
Thanks for Reading
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