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- Your nerves are working against you... Try this.
Your nerves are working against you... Try this.
Table of Contents
NARRATIVES
Stretch Smarter: Train Your Nervous System
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Nerves are like wires, making you stiff…
Ever wonder why some stretches feel like you’re hitting a wall? It’s not just your muscles, it’s your nervous system. Your nerves run from your brain to every part of your body, firing fast signals in response to movement, touch, or threat. Touch something hot, and your body reacts before you even realize what happened.
The same thing happens (sort of) when you stretch. If you push too far beyond your usual range, your nervous system senses that as a potential threat and triggers a protective response. This can cause your muscles to contract reflexively, limiting your range of motion. It’s part of a safety mechanism called the stretch reflex, which is designed to prevent injury.
It’s not something you can "turn off," but you can gradually increase your flexibility, allowing your body to become less reactive and more tolerant over time.
Some nerves function without your conscious thought, keeping your heart beating and lungs breathing, much like smart-home settings for your body
So what does this mean for your flexibility work?
When you stretch, you’re not just working on muscles. You’re also interacting with your brain and nervous system. The good news is that you can influence this system with consistent, smart training.
Here’s how:
Hold your stretches longer to give your brain time to recognize the position as safe.
Use PNF stretching (contract, then relax) to help improve passive range of motion.
Try reciprocal inhibition techniques like contracting your quads before stretching your hamstrings—to build active control and train your body to move more freely.
Carefully try nerve flossing before you stretch to reduce tension. Nerve flossing is a great tool. However, please exercise caution when using nerve flossing. While it can reduce neural tension in some cases, it’s best done under professional guidance, especially if you’re dealing with pain or injury.
Flexibility isn’t just about lengthening muscles; it’s about teaching your nervous system to stay calm and trust your body’s movement. Please consider supporting my work by checking out my flexibility programs.
STAY FLEXY,
David
MOVEMENT OF THE DAY
The Wall Deep Squat
This is more than just a squat; it’s a deep mobility drill that uses the wall to help you sink low while staying upright. If a regular deep squat is tough, the wall gives you just enough support to improve positioning without tipping over.
Watch me perform it here.
How to Do It:
Stand facing a wall, feet about hip-width apart and a few inches away from the wall (closer if you’re more mobile). Slowly lower yourself into a deep squat, letting your knees gently track forward while keeping your heels down and your chest tall. Use the wall for balance, not to lean on. Your goal is to sit between your legs, not behind them.
Why It’s Great:
This stretch targets the hips, ankles, and lower back while reinforcing proper deep squat mechanics. It’s a great tool for anyone working on squat depth, hip mobility, or ankle dorsiflexion.
Quick Tips:
Keep your heels grounded the whole time. Don’t let them lift.
Relax your arms or press your elbows gently into your knees to open your hips.
Stay tall through the spine. Don’t round your back.
Pro Tip:
If your heels lift or your balance feels shaky, move your feet slightly farther from the wall or use a yoga block under your heels. Hold for 30–60 seconds, breathe deeply, and come up slowly.
Click here for a more organized Full Body Flexibility Plan.
STRETCH WITH ME
Let’s Work On Those Tight Hips!
Been glued to your chair all day? This quick hip flow is your reset button—designed to release tension, boost mobility, and help you move with ease again. Please subscribe to @WorkoutsbyDavid for more.
Also you might enjoy my simple flexibility routine.
WEEKLY CHALLENGE
5-Minute Flow Week
Follow one 5-minute mobility video a day for 7 days. I’ve got a playlist with 7 unique mobility routines, just hit play, follow along, and you’re done in 5 minutes. Do a different one each day and let me know: Which was your favorite?
Watch the playlist now!
How did you do on last week's challenge? |
Check out last week’s challenge here.
MYTH-BUSTING
MYTH: You have to stretch every day to see results.
Two to three times a week of consistent stretching can improve flexibility for most people.
YOUR VOICE MATTERS
GOT A FLEXY GOAL?
We want to hear about your current flexibility goal. I’m sure we can help you achieve it. Thank you for participating!
What flexibility goal are you trying to achieve? |
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