Table of Contents
Narratives
The ONLY Hip Stretch You Need?
We have all experienced stiff hips at some point.
You sit too long, stand up, groan a little, and spend the next 10 seconds trying to straighten up again.
Now, please do not throw tomatoes at me for stating the obvious, but one of my favorite stretches is the Hip Flexor Lunge. Yes, the one you probably already know how to do.
Tight hip flexors can contribute to hip and lower back discomfort, especially if you spend a lot of time sitting. They are not always the problem, but keeping them flexible can help you move more comfortably.
The secret is not the stretch.
It is how often you do it.
Hold for 30 seconds.
Those 10-second courtesy stretches are not going to cut it.Do multiple sets.
Try 3 sets of 30 seconds instead of one and done.
Aim for about 10 minutes per week.
That is twenty 30-second holds spread throughout the week. Sounds like a lot. It really isn't.
Don’t forget your hamstrings.
Your hips do not work alone. Adding a hamstring stretch gives you a more balanced approach to improving flexibility around the hips.
Stick with it for a few weeks and see how your body responds.
And if doing the same stretch twenty times sounds incredibly boring, good news. I have A Complete Flexibility Plan with multiple stretches you can consider instead. You got this.
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
Chest Pulse
This movement opens the chest and biceps while improving shoulder mobility and control.
Watch the demo here.
How to Do It:
Stand tall with your thumbs pointing outward. Reach your arms behind you until you feel a stretch through your chest, then gently pulse your arms backward for four reps.
Tips:
• Keep your arms straight
• Keep your shoulders relaxed
• Use controlled pulses
Many of these exercises are in my 12-Week Flexibility Plan.
Myth-Busting
MYTH: Bodybuilders can't be flexible.
Your body adapts precisely to how you train. If you lift weights through a full range of motion, you stretch the muscles under a load, which actually builds joint mobility. You can absolutely be both big and flexible.
Stretch with Me
Try This Daily Routine
I used to do this stretching routine daily. Please enjoy, and consider subscribing to @WorkoutsbyDavid for more follow-along routines!
Your Voice Matters
Should I Bring It Back?
Some of you may remember Flexy Joints. I'm considering bringing it back, but this time, with a completely revamped name and formula.
Would you be interested in a joint health supplement?
Today’s Challenge
The Sit to Stand Test
Sit in a chair and stand up without using your hands, then slowly sit back down.
See how many controlled reps you can complete in 60 seconds.
Reply with your total.
Check out the last challenge here.
How did you do on the last challenge?
Thanks for Reading
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