Table of Contents
Narratives
Stretching Actually Changes Muscles
Before we dive in, many of you asked about my health, so here’s an update.
Your muscles are adapting.
For a long time, people said stretching was "just your nervous system," and nothing actually changed in the muscle. That is not the full story.
Yes, your nervous system plays a big role. It helps you relax and access more range.
But over time, your muscles can actually change too. So no, it is not just in your head, and you didn’t suffer through those stretches for nothing. Woohoo!
Is anesthesia the best flexibility program?
You might have heard something like, "If I got put to sleep, I could finally do the splits."
Not really. Even when the doctor puts you under anesthesia, the increase in range is usually small. Nowhere near turning you into a human pretzel overnight.
So what is actually happening?
If I explained muscle to my 11-year-old self, I would say this.
Muscles are like ropes made of smaller ropes, which are made of tiny fibers that pull on each other.
Simple enough. Not perfect, but 11-year-old me just nodded and moved on.
Anyways, when you stretch, two main things happen.
First, the short-term change.
You feel looser because your nervous system allows more range and the muscle temporarily lengthens. This is why stretching feels good right away.
Second, the long-term change.
Your muscles and tendons adapt to the stress you place on them. If the stretch is strong enough but not painful, your body starts to remodel the tissue so it can better handle that position in the future.
Think of it like this.
Too little stress and nothing changes.
Too much stress and you risk injury.
Just enough stress, repeated over time, leads to lasting flexibility.
This is why consistency matters more than going as hard as possible in one session.
It is not just about forcing range. It is about giving your body the right signal, over and over again.
Train smart. Be patient.
Your body will adapt.
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
Crossbody Leg Swings
This dynamic movement improves hip mobility and control through a full range of motion.
Watch the demo here.
How to Do It:
Stand tall and hold onto something for balance. Swing one leg across your body, then out to the side.
Keep your torso steady and repeat for 10 reps before switching sides.
Tips:
• Move from the hip, not the torso
• Keep the motion controlled
• Start small and increase range gradually
Many of these exercises are in my condensed flexibility routine.
Reply “Minimalist” if you're interested.
Myth-Busting
MYTH: Mobility work must be gentle
Mobility work doesn’t always have to be gentle. Some of the most effective methods use load, longer holds, and controlled intensity. But it should stay pain-free and progressive. Push too hard too soon, and it can backfire.
Today’s Sponsor
The Matcha That Ruined All Other Matcha
I thought all matcha tasted the same. Then I tried Pique’s Sun Goddess Matcha.
This ceremonial-grade matcha is smooth, vibrant, and naturally rich in L-theanine for calm, focused energy. No bitterness. No jitters. No crash.
Just clean energy and a simple ritual that makes mornings better. 🍵🌿
Stretch with Me
Take a seat
Yes, you can get more mobile without leaving your chair. I made a routine for it.
Subscribe to @WorkoutsbyDavid for more follow-along videos!
Your Voice Matters
What’s your biggest flexibility struggle?
Tell us which area gives you the most trouble so we can create more helpful content.
What’s your biggest flexibility struggle?
Today’s Challenge
Side Plank Challenge
Lie on your side and lift your hips so your body stays in a straight line while supporting yourself on your forearm. Hold as long as you can before switching sides.
Bend your knees for an easier version or straighten your legs for more challenge.
Reply and tell me your best hold time and which side felt harder.
Check out last week’s challenge here.
How did you do on the last challenge?
Thanks for Reading
Don't miss a thing! Add us to your contacts.
To make sure you never miss a newsletter, please add [email protected] to your safe sender list or contacts. Thanks, Flexy fam!
