The Secret 2-Minute Stretch Rule

Table of Contents

1. Narratives

2. Movement of the Day

3. Stretch With Me

4. Weekly Challenge

5. Myth-Busting

6. Your Voice Matters

Narratives
Stretch Anywhere in 2 Minutes

Before we start, just a heads up that my new 12-week flexibility program is out!

No Mat, No Problem

You don’t need 45 minutes and a yoga mat to get flexible. All you need is 2 minutes and a decision.

Here’s how it works

Pick one stretch. Hold it for 30 seconds. Rest. Repeat two more times. Done.

It’s essentially bodybuilding, but for length rather than size. I call it Longitudinal Bodybuilding.

Instead of just building up muscles and strength, you’re building range, and you can do it as your coffee brews, in between emails, while you scroll, etc.

Anywhere you’ve got 2 spare minutes, you’ve got a chance to stretch. Because flexibility doesn’t reward intensity, it rewards consistency.

Try it with:

• Butterfly stretch (hips)
• Thread the Needle Hold (upper back and shoulders)
• Hamstring Lunge (hamstrings)

Pick one. Try it today. Two minutes at a time. It adds up.

Stay Flexy,

David

Ready to keep the momentum going?

Scroll down to check out today’s challenge and see how you do!

Movement of the Day
Calf Stretch

This stretch targets the upper calf and can help with walking, squatting, and ankle mobility.

Watch the demo here.

How to Do It:

Place the ball of your foot on a wall or step, heel near the ground. Straighten your leg by flexing your quad and shift your hips forward until you feel a stretch. Hold 30 seconds per side.

Tips:

• Keep your heel down and toes up

• Flex your quad to keep the knee straight

• Breathe and ease into the stretch without bouncing

• Try it barefoot, especially after leg workouts or long periods of standing

Many of these exercises are featured in my premium flexibility routine. Reply “stretch” if you're interested.

Stretch with Me
Got Ten Minutes?

I made this 10-minute full body follow-along video for those looking to get moving! Subscribe to @WorkoutsbyDavid for more follow-along videos!

Today’s Challenge
Time to Squat

Try to do as many bodyweight squats as possible. Please let me know how many you do. Just hit reply to this email.

Check out last week’s challenge here.

Myth-Busting
Myth: Stretching doesn’t prevent injuries.

Stretching definitely won’t stop you from breaking your collarbone, but there is plenty of data backing up how Static Stretching prevents musculotendinous injuries (strains, sprains, and tears).

Your Voice Matters
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