Table of Contents
Narratives
Stretching = Microtears?
Before we begin, check out my flexibility program. Reply “Foundation” if you’re interested.
Stretching Equals Microtears?
I used to think stretching worked like lifting. You create microtears, recover, then come back stronger. Turns out I was wrong about both.
Even in lifting, chasing microtears is not the goal. Small amounts of muscle damage can happen, but trying to create it on purpose is like trying to write a text message by slamming your phone on the table. Something happens, but it is not how progress is made.
So what actually drives progress?
Mechanical tension
The amount of force your muscles experience during a lift or a stretch. Your body senses this and adapts by getting stronger or more flexible.
Motor learning
The more you repeat a movement, the better your nervous system gets at it. You relax deeper into stretches and produce force more efficiently when lifting.
Sufficient volume
Enough work to signal adaptation, not so much that recovery falls apart.
And what happens when you chase microtears?
Slower recovery.
Sloppier technique.
Extra stiffness because your brain thinks everything is a threat.
The bottom line
Talking about microtears sounds scientific, but stopping well short of tissue damage is far more effective for building muscle and flexibility.
Make your sessions about clear signals to the body, not beating it up.
Stay Flexy
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
Side Neck Stretch
This stretch releases tension in the neck and upper traps while improving side-to-side mobility.
Watch the demo here.
How to Do It:
Place one arm behind your back and pull that shoulder down. Gently tilt your head to the side until you feel a stretch through the neck. Hold for 30 to 60 seconds, then switch sides.
Tips:
• Keep the shoulder pulled down
• Assist lightly with your hand if needed
• Angle your gaze down halfway through for a deeper stretch
Myth-Busting
MYTH: If you're not sore, you didn't improve.
Delayed onset muscle soreness is a side effect, not a measure of success. Significant gains are possible without this "pain tax," especially with quality sleep.
Stretch with Me
A Stretch Routine for Inflexible Beginners
If you’re new to stretching, or you’ve been doing it for a while but still feel stiff, this routine is for you.
Subscribe to @WorkoutsbyDavid for more follow-along videos!
Your Voice Matters
For Those Who Want More
We’re exploring adding an optional paid subscription to this newsletter. The free version isn’t going anywhere. This would simply be for those who want a little extra.
A longer/deeper weekly edition of THE STRETCH
Members-only mobility + flexibility videos
Early access to new programs and challenges
Massive discounts on products and services
Would you be interested?
Today’s Challenge
Stop Reading and Move
Stand up, reach both arms overhead for 20 seconds, then hinge at your hips and let your arms and head relax toward the floor for 20 seconds, finishing with gentle twists side to side for 20 seconds each way.
Reply and tell me which part of your body needed that the most.
Check out last week’s challenge here.
How did you do on the last challenge?
Thanks for Reading
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