Explore all emails from The Stretch

---------- View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/5de37591-e474-4b50-b6a5-22b3d14ef1a3/The__Stretch__1_.png?t=1723010344) Caption: -------------------- ## **Questions from Readers** Can I Alleviate My Shin Pain? View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/6e65ca0d-6234-4dae-a5db-c0d19ba8a8fc/Tips_to_Help_Shin_Pain.png?t=1784597406) Caption: Before we jump in, our first intermediate-to-advanced flexibility program is on the way. **[Join the waitlist today!](https://thestretch.beehiiv.com/forms/3d174e11-f354-41e6-b81b-7e8aa5b65328)** **Question:** Hi David, When I run, I get pain along my shins. Do you have any advice? Harit **Answer:** Hey Harit! Shin pain while running is pretty common, but it can have several causes. If the pain is severe, keeps getting worse, or doesn't improve with rest, I'd definitely recommend seeing a physical therapist or doctor. That said, here are a few things that have helped me. **1. Run quietly.** Try to make as little noise as possible when your feet hit the ground. It sounds odd, but landing more softly usually means less impact traveling up your legs. **2. Strengthen your lower legs.** Exercises like tibialis raises and calf raises can help your lower legs better handle the repeated impact of running. Remember, [**shin training is a thing!**](https://www.youtube.com/watch?v=nMfwAjUGVlU) **3. Adjust your running.** If your shins are flaring up, cut back on your mileage for a bit, avoid steep hills, and try softer surfaces like a track or dirt trail instead of concrete. **4. Don't forget recovery.** Stretch your calves and hamstrings, and strengthen your glutes with bridges or clamshells. To boost recovery, incorporate some light walking, gentle massage, and active movement  Running is a skill. Like any skill, your body adapts over time. Be patient, stay consistent, and hopefully your shins will stop giving you too many issues. 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** **[I Ran 13.1 Miles in Barefoot Shoes](https://thestretch.beehiiv.com/p/i-ran-13-1-miles-in-barefoot-shoes)** -------------------- ## **Today’s Sponsor ** ### The Matcha That Ruined All Other Matcha View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/ca9fe827-605f-48cd-b402-6d7b3e2018a6/Sun_Goddess_Matcha__6___1_.jpg?t=1772736209) Follow image link: (https://www.piquelife.com/BEEHIIVEMAIL?q=subs-collection&utm_campaign=IG9UNUGVYG&utm_source=beehiiv&_bhiiv=opp_69b9fb17-2bb9-4711-b4cd-e8b6d4aa1da9_7b31cf5a&bhcl_id=7a534c82-3f88-4071-880d-8828c2e0e6d9_56ba3e99-473c-490a-a4c9-0fb1c89f9154_a2215491-e259-46b3-a329-c90748e98c8a) Caption: I thought all matcha tasted the same. Then I tried [Pique’s Sun Goddess Matcha](https://www.piquelife.com/BEEHIIVEMAIL?q=subs-collection&utm_campaign=IG9UNUGVYG&utm_source=beehiiv&_bhiiv=opp_69b9fb17-2bb9-4711-b4cd-e8b6d4aa1da9_7b31cf5a&bhcl_id=7a534c82-3f88-4071-880d-8828c2e0e6d9_56ba3e99-473c-490a-a4c9-0fb1c89f9154_a2215491-e259-46b3-a329-c90748e98c8a). 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. 🍵🌿 [Get Up To 20% Off](https://www.piquelife.com/BEEHIIVEMAIL?q=subs-collection&utm_campaign=IG9UNUGVYG&utm_source=beehiiv&_bhiiv=opp_69b9fb17-2bb9-4711-b4cd-e8b6d4aa1da9_7b31cf5a&bhcl_id=7a534c82-3f88-4071-880d-8828c2e0e6d9_56ba3e99-473c-490a-a4c9-0fb1c89f9154_a2215491-e259-46b3-a329-c90748e98c8a) -------------------- ## **Movement of the Day ** Deep Split Squat View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/09821fb9-f948-445d-ade0-a0c745d31f32/Deep_Split_Squat.png?t=1732758324) Caption: This movement strengthens the legs while improving balance, knee stability, and hip mobility. Watch the demo **[here](https://youtube.com/shorts/hu28GvnqJCU?si=tdAFkvWs7X9tsU-S)****.** **How to Do It:** Step into a long split stance with your back leg straight. Lower until your back knee is just above the floor, then press through your front heel to stand. Repeat for 5 reps, then switch sides. **Tips:** • Keep your front knee over your toes • Stay tall through your torso • Lower with control and avoid bouncing Many of these exercises are in **[my ](https://movementbydavid.myshopify.com/discount/StretchFam?redirect=%2Fproducts%2Fminimalist-a-condensed-flexibility-routine-print-version)****[printed flexibility routine.](https://movementbydavid.myshopify.com/discount/StretchFam?redirect=%2Fproducts%2Fminimalist-a-condensed-flexibility-routine-print-version)** -------------------- ## **Myth-Busting** MYTH: Taking a day off will set you back. Rest isn't the enemy of progress. Your body adapts and grows stronger during recovery, so pair regular movement with the rest you need. -------------------- ## **Stretch with Me** Core Workout for Better Posture Youtube: Abs | Follow Along (https://www.youtube.com/watch?v=uvXtBPWeXOY) Your abs do more than build a six-pack. They support your posture, balance, and stability. Enjoy this routine and subscribe to **[@WorkoutsbyDavid](https://www.youtube.com/@WorkoutsbyDavid)** for more follow-along routines! -------------------- ## **Your Voice Matters** A Better Joint Supplement I'm thinking about bringing back my joint health supplement with an improved formula and updated research. -------------------- ## **Today’s Challenge** The 20-Rep Calf Challenge Stand tall, rise onto the balls of your feet, lower with control, and complete 20 slow calf raises. If you decide to go beyond 20, **hit reply** and let me know your final count. Check out the last challenge **[here. ](https://thestretch.beehiiv.com/p/i-ran-13-1-miles-in-barefoot-shoes#weekly-challenge)** -------------------- ## ** Thanks for Reading** Don't miss a thing! Add us to your contacts. To make sure you never miss a newsletter, please add _[thestretch@mail.beehiiv.com](mailto:thestretch@mail.beehiiv.com)_ to your safe sender list or contacts. Thanks, Flexy fam! ---------- ——— You are reading a plain text version of this post. For the best experience, copy and paste this link in your browser to view the post online: https://thestretch.beehiiv.com/p/can-i-alleviate-my-shin-pain-6f03

---------- View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/5de37591-e474-4b50-b6a5-22b3d14ef1a3/The__Stretch__1_.png?t=1723010344) Caption: -------------------- ## **Narratives** I Ran 13.1 Miles in Barefoot Shoes View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/fef07f9b-ce50-4a45-a196-fac967f375e7/I_ran_13.1_Miles_in_bareffot_shoes.png?t=1783794881) Caption: Before we jump in, I'm working on a brand-new premium flexibility eBook. [Join the waitlist](https://thestretch.beehiiv.com/forms/3d174e11-f354-41e6-b81b-7e8aa5b65328) to be the first to know when it launches. I’m not a long-distance runner, like at all. I have asthma, but I manage it with breathing techniques and trusty albuterol. So why did an asthmatic who hates running sign up for a half-marathon? The family convinced me. But if I was going to suffer, I’d do it MY WAY, in barefoot shoes. [Before & After running 13.1 miles…](https://www.youtube.com/shorts/gXA4W0ATJGI) Since I practically live in these shoes, the first 5 miles felt okay because I toe-strike naturally. FYI, people tend to run in two ways: toe-striking (on your toes) or heel-striking (landing on your heels, pushing off your toes). In barefoot shoes, toe-striking is a must; otherwise, it hurts. Here’s the problem: I barely trained (five runs total). My calves got sore, I got lazy, and switched to heel striking for the last 8 miles. Bad idea. I dragged myself across the finish line in 2 hours and 30 minutes. Feet? Fine. Knees? Wrecked. Next time? More toe-striking, more training, and less pain. But hey, the body heals fast, I was back to circus training in a few days! Lastly, if you are curious, I do have my own [Barefoot Shoes!](https://affiliate.peluva.com/STAYFLEXY) 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** [What the Circus Taught Me](https://thestretch.beehiiv.com/p/what-the-circus-taught-me-abdc) -------------------- ## **Today’s Sponsor ** ### Daily news for curious minds. Be the smartest person in the room. 1440 navigates 100+ sources to deliver a comprehensive, unbiased news roundup — politics, business, culture, and more — in a quick, 5-minute read. Completely free, completely factual. [Sign up now!](https://l.join1440.com/bh?utm_source=beehiiv&utm_medium=cpc&utm_campaign=IG9UNUGVYG&utm_content=prospecting_daily_news&_bhiiv=opp_f3f65f4b-4586-4b56-a4b6-abedba3ad762_1b75ca79&bhcl_id=bdda1c72-bae0-4716-a4ac-0c27971fc545_56ba3e99-473c-490a-a4c9-0fb1c89f9154_a2215491-e259-46b3-a329-c90748e98c8a) -------------------- ## **Movement of the Day ** Wall Lat Hold View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/66c56b01-d997-4108-91e2-7854a52b514d/Wall_Lat_Hold.png?t=1783787708) Caption: This stretch opens the lats and side body while improving overhead shoulder mobility. Watch the demo [here.](https://www.youtube.com/shorts/nQzqRpE6GjE) **How to Do It:** Stand facing a wall and place one hand overhead. Tuck your pelvis and gently lean forward until you feel a stretch from your armpit to your hip. Hold for time, then switch sides. **Tips:** • Keep your arm straight • Avoid arching your lower back • Tuck your pelvis to deepen the stretch Many of these exercises are in [my ](https://movementbydavid.myshopify.com/discount/StretchFam?redirect=%2Fproducts%2Fminimalist-a-condensed-flexibility-routine-print-version)[printed flexibility routine.](https://movementbydavid.myshopify.com/discount/StretchFam?redirect=%2Fproducts%2Fminimalist-a-condensed-flexibility-routine-print-version) -------------------- ## **Myth-Busting** MYTH: More stretching always means faster results. Most people can improve their flexibility by stretching just two to three times per week. Consistency matters far more than doing it every single day. -------------------- ## **Stretch with Me** Road Trip Stretching Routine Youtube: The Road Trip Routine (FOLLOW ALONG) @movementbydavid (https://www.youtube.com/watch?v=AwgA8TU9AoA&t=1s) Heading out on a road trip? Stay loose and prevent stiffness with my go-to stretching routine before and after long drives. Subscribe to [@WorkoutsbyDavid](https://www.youtube.com/@WorkoutsbyDavid) for more follow-along routines! -------------------- ## **Your Voice Matters** Online Flexibility Masterclass + Live Q&A Many of you have asked for a live flexibility class where we can stretch together and finish with a Q&A. Before I start planning, I'd love to hear from you. -------------------- ## **Today’s Challenge** The Core Endurance Test Set up on your forearms, keep your body in one straight line from head to heels, and hold your plank for as long as you can without letting your hips sag. Time yourself and **reply** with your best hold. Check out the last challenge [here. ](https://thestretch.beehiiv.com/p/what-the-circus-taught-me-abdc#weekly-challenge) -------------------- ## ** Thanks for Reading** Don't miss a thing! Add us to your contacts. To make sure you never miss a newsletter, please add _[thestretch@mail.beehiiv.com](mailto:thestretch@mail.beehiiv.com)_ to your safe sender list or contacts. Thanks, Flexy fam! ---------- ——— You are reading a plain text version of this post. For the best experience, copy and paste this link in your browser to view the post online: https://thestretch.beehiiv.com/p/i-ran-13-1-miles-in-barefoot-shoes

---------- View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/5de37591-e474-4b50-b6a5-22b3d14ef1a3/The__Stretch__1_.png?t=1723010344) Caption: -------------------- ## **Narratives** What the Circus Taught Me View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/a4312cfd-d3e3-4270-95b3-b8f6a55ab590/What_the_Circus_Taught_Me.png?t=1782839138) Caption: For the past four years, I've always been the most flexible person in the room. That was until I visited the Las Vegas Circus Center. As I stepped onto their gym floor, I was surrounded by athletes more flexible, more dedicated, and stronger than I could have imagined. Naturally, I thought I could keep up. I mean, I can do the splits… right? Even after 11 days of training there, I was still sore. Imagine two barbells on the floor, one foot and one hand on each. As the barbells roll apart, you hang on while splitting closer to the ground. After five sets, I finally managed to bounce my pelvis on the floor in an oversplit while my legs remained elevated. [My friend Nathan made this look easy…](https://www.instagram.com/reel/DBWwoEvydWs/?igsh=NTc4MTIwNjQ2YQ==) I never thought I'd attempt this, let alone succeed. But the biggest takeaway wasn't the oversplit; it was the motivation I gained from training alongside world-class circus athletes. One day, I hope to be half as capable as they are. What an incredible, humbling experience. 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** [How can I be as flexible as you?](https://thestretch.beehiiv.com/p/how-can-i-be-as-flexible-as-you) ——————————————————————————— Share The Stretch You currently have <strong>0</strong> referrals, only <strong>1</strong> away from receiving my <strong>Secret Flexibility Master Class: Part 1</strong>. Or copy and paste this link to others: https://thestretch.beehiiv.com/subscribe?ref=uj6g1a9JHe ——————————————————————————— -------------------- ## **Today’s Sponsor ** ### Beauty That Starts From Within View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/0a0316d9-1f4a-4d68-86a8-365f0d83fe48/2026_0425_Carrara_TableTop_01A.jpg?t=1776959964) Follow image link: (https://www.piquelife.com/BEEHIIVEMAIL?q=carrara&utm_term=IG9UNUGVYG&utm_source=beehiiv&_bhiiv=opp_6d0611a1-3819-497b-9c8f-5b271cb09f40_7b31cf5a&bhcl_id=cedc37fe-1b10-4f76-88c2-48fe6473f82f_56ba3e99-473c-490a-a4c9-0fb1c89f9154_a2215491-e259-46b3-a329-c90748e98c8a) Caption: [Pique's Carrara Marine Collagen](https://www.piquelife.com/BEEHIIVEMAIL?q=carrara&utm_term=IG9UNUGVYG&utm_source=beehiiv&_bhiiv=opp_6d0611a1-3819-497b-9c8f-5b271cb09f40_7b31cf5a&bhcl_id=cedc37fe-1b10-4f76-88c2-48fe6473f82f_56ba3e99-473c-490a-a4c9-0fb1c89f9154_a2215491-e259-46b3-a329-c90748e98c8a) combines Type I + II marine collagen, biotin, and micronized pearl powder for smoother skin, stronger hair, and whole-body vitality. All of it comes in a coconut cream base that transforms your morning routine into a ritual. Get 15% off for life. [Shop Carrara Now](https://www.piquelife.com/BEEHIIVEMAIL?q=carrara&utm_term=IG9UNUGVYG&utm_source=beehiiv&_bhiiv=opp_6d0611a1-3819-497b-9c8f-5b271cb09f40_7b31cf5a&bhcl_id=cedc37fe-1b10-4f76-88c2-48fe6473f82f_56ba3e99-473c-490a-a4c9-0fb1c89f9154_a2215491-e259-46b3-a329-c90748e98c8a) -------------------- ## **Movement of the Day ** Deep Split Squat View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/09821fb9-f948-445d-ade0-a0c745d31f32/Deep_Split_Squat.png?t=1732758324) Caption: This movement builds lower body strength while improving balance, hip mobility, and knee stability. Watch the demo [here.](https://youtube.com/shorts/hu28GvnqJCU?si=GnOt_Pich_6I2zgz) **How to Do It:** Step into a long split stance. Lower until your back knee is just above the floor, then press through your front heel to return to standing. Repeat for 5 reps, then switch sides. **Tips:** • Keep your front knee tracking over your toes • Stay tall through your torso • Move slowly and with control Many of these exercises are in [my ](https://movementbydavid.myshopify.com/discount/StretchFam?redirect=%2Fproducts%2Fminimalist-a-condensed-flexibility-routine-print-version)[printed flexibility routine.](https://movementbydavid.myshopify.com/discount/StretchFam?redirect=%2Fproducts%2Fminimalist-a-condensed-flexibility-routine-print-version) -------------------- ## **Myth-Busting** MYTH: No soreness = No gains DOMS (Delayed Onset Muscle Soreness) means the stimulus was new. Progress comes from steady, progressive loading, not next-day pain. -------------------- ## **Stretch with Me** 5 MIN HIP MOBILITY ROUTINE Youtube: 5 Min Hips | Follow Along (https://youtu.be/yBcPXFy6kBY?si=9mB_pm25J6cmpiSE) Tight hips? Only have five minutes to stretch? No problem, I have the perfect 5-minute hip routine for you! Subscribe to [@WorkoutsbyDavid](https://www.youtube.com/@WorkoutsbyDavid) for more content like this. -------------------- ## **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! -------------------- ## **Today’s Challenge** The Ankle Mobility Check Lift one foot off the ground and slowly make 20 circles in each direction before switching sides (hold on to a wall or chair if you need extra balance). Reply and let me know which ankle felt stiffer, because noticing side-to-side differences is the first step toward better mobility. Check out the last challenge [here. ](https://thestretch.beehiiv.com/p/how-can-i-be-as-flexible-as-you#weekly-challenge) -------------------- ## ** Thanks for Reading** Don't miss a thing! Add us to your contacts. To make sure you never miss a newsletter, please add _[thestretch@mail.beehiiv.com](mailto:thestretch@mail.beehiiv.com)_ to your safe sender list or contacts. Thanks, Flexy fam! ---------- ——— You are reading a plain text version of this post. For the best experience, copy and paste this link in your browser to view the post online: https://thestretch.beehiiv.com/p/what-the-circus-taught-me-abdc

---------- Stretch Fam, I just made a video about the [MINIMALIST: A Condensed Flexibility Routine](https://movementbydavid.myshopify.com/discount/StretchFam?redirect=%2Fproducts%2Fminimalist-a-condensed-flexibility-routine-print-version) Youtube: The Minimalist Flexibility Routine in print!? #stayflexy (https://youtu.be/VMrfVdlKfyo) If you’ve enjoyed my eBooks, you’ll love the new printed edition of The Minimalist. **Same routine. Same results. Now in print.** It’s the same simple flexibility routine, now in a spiral-bound format that makes it easy to follow, track your progress, and keep it by your side while you stretch. If that sounds cool, [check it out here](https://movementbydavid.myshopify.com/discount/StretchFam?redirect=%2Fproducts%2Fminimalist-a-condensed-flexibility-routine-print-version). The next issue of The Stretch is almost ready. I'll send it your way next week. Thanks for being here. I appreciate the support more than you know. Stay Flexy, David View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/edf99480-0d02-436e-b5a9-246831c66653/STAY_FLEXY_Email_Header__1_.png?t=1744684125) Caption: ---------- ——— You are reading a plain text version of this post. For the best experience, copy and paste this link in your browser to view the post online: https://thestretch.beehiiv.com/p/n

---------- View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/5de37591-e474-4b50-b6a5-22b3d14ef1a3/The__Stretch__1_.png?t=1723010344) Caption: -------------------- ## **Questions from Readers** How can I become as flexible as you? View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/a40d3925-b19f-4819-9352-80adf76a65b0/How_Did_I_Get_This_Flexible.png?t=1781462829) Caption: Before we begin, consider signing up for my [joint supplement waitlist.](https://thestretch.beehiiv.com/forms/b232e675-95b5-41da-8cae-23a5deef0e11) **Today’s Question** David, how can I become as flexible as you? **Answer** Flexibility is mostly built through consistent [training volume](https://youtu.be/aXkLZUtWqFM?si=VOhsAJYQ275XRvX1), much like building muscle. Bodybuilders track how often they train each muscle. Flexibility works the same way. Your body adapts to what you repeat. Aim to stretch each muscle around 10 times per week. If you stretch five days per week, that could look like touching your toes for about 30 seconds twice per day. But if you only stretch twice per week, you would simply do more sets on those days to reach a similar weekly total. **That said, genetics matter.** Some people are naturally flexible and do not need to stretch as much to move well. However, others may feel like a rotisserie chicken trying to fold in half. Most of us fall somewhere in the middle and improve with consistent practice. **The takeaway is simple.** Flexibility is less about talent and more about repetition. Small doses done often beat heroic stretching once in a while. To further enhance your flexibility, experiment with active range-of-motion work, deep breathing, and strength training in new ranges of motion. [This is how I train.](https://movementbydavid.myshopify.com/discount/StretchFam?redirect=%2Fproducts%2Ffoundation-a-12-week-flexibility-plan-from-beginner-to-intermediate-ebook) Stay patient. Stay consistent.  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** [My Back Pain Gone](https://thestretch.beehiiv.com/p/my-back-pain-gone) -------------------- ## **Today’s Sponsor ** ### Bad news is good business. Not everyone buys it. View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/801c7601-02ab-478f-9e37-137b80bef0d4/2-2026.png?t=1778682831) Follow image link: (https://www.thedailyupside.com/?utm_source=beehiiv&utm_medium=newsletter&utm_campaign=IG9UNUGVYG&_bhiiv=opp_054f7448-8ab6-4c9d-ae3a-80f12cc1d2a1_ed96e4e4&bhcl_id=02be682a-27a4-4bb0-bc16-806d527a423b_56ba3e99-473c-490a-a4c9-0fb1c89f9154_a2215491-e259-46b3-a329-c90748e98c8a) Caption: Markets move. Headlines catastrophize. But somewhere inside the noise is the story that matters — the opportunity, not the fear.  [The Daily Upside](https://www.thedailyupside.com/?utm_source=beehiiv&utm_medium=newsletter&utm_campaign=IG9UNUGVYG&_bhiiv=opp_054f7448-8ab6-4c9d-ae3a-80f12cc1d2a1_ed96e4e4&bhcl_id=02be682a-27a4-4bb0-bc16-806d527a423b_56ba3e99-473c-490a-a4c9-0fb1c89f9154_a2215491-e259-46b3-a329-c90748e98c8a) was built by Wall Street insiders to find it — global business and finance, reported without the alarm. _[Join 1M readers →](https://www.thedailyupside.com/?utm_source=beehiiv&utm_medium=newsletter&utm_campaign=IG9UNUGVYG&_bhiiv=opp_054f7448-8ab6-4c9d-ae3a-80f12cc1d2a1_ed96e4e4&bhcl_id=02be682a-27a4-4bb0-bc16-806d527a423b_56ba3e99-473c-490a-a4c9-0fb1c89f9154_a2215491-e259-46b3-a329-c90748e98c8a)_ -------------------- ## **Movement of the Day ** Spine Stretch View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/411d33dc-38d5-4412-92fa-4fe128a010aa/Spine_Stretch.png?t=1781448602) Caption: This movement improves spinal mobility and flexibility while teaching controlled spinal flexion. Watch the demo [here.](https://youtube.com/shorts/AV8Wmb2S83o?feature=share) **How to Do It:** Sit tall with your legs straight and toes pointing up. Tuck your chin and slowly round forward, reaching past your feet. Inhale at the bottom, then engage your core and roll back up to sitting tall. **Tips:** • Focus on rounding through the spine • Move slowly and with control • Keep your shoulders relaxed as you reach forward Many of these exercises are in [my ](https://movementbydavid.myshopify.com/discount/StretchFam?redirect=%2Fproducts%2Fminimalist-a-condensed-flexibility-routine-print-version)[printed flexibility routine.](https://movementbydavid.myshopify.com/discount/StretchFam?redirect=%2Fproducts%2Fminimalist-a-condensed-flexibility-routine-print-version) -------------------- ## **Myth-Busting** MYTH: Gaming is bad for your health Gaming can improve hand-eye coordination, reaction time, and fine motor control. Some studies have even found benefits for surgeons. But, as with anything, too much can lead to eye strain, poor posture, and overuse injuries. The key is balance. -------------------- ## **Stretch with Me** Start Your Morning Right Youtube: 5 Min Morning Routine | Follow Along (https://youtu.be/3o60JFDp8cg?si=ssaJOlRfA7LgU7G0) I made this morning follow-along mobility routine to jump-start your morning! Subscribe to _[@WorkoutsbyDavid](https://www.youtube.com/@WorkoutsbyDavid)_ for more follow-along videos! -------------------- ## **Your Voice Matters** How often do you want to hear from me? I’m considering sending two newsletters per week instead of one. -------------------- ## **Today’s Challenge** The Balance Test Stand on one leg and see how long you can stay steady before your foot touches the ground, then switch sides (keep a chair or wall nearby if needed). Time yourself and **reply **with your best hold. Check out the last challenge [here.](https://thestretch.beehiiv.com/p/my-back-pain-gone#weekly-challenge) -------------------- ## ** Thanks for Reading** Don't miss a thing! Add us to your contacts. To make sure you never miss a newsletter, please add _[thestretch@mail.beehiiv.com](mailto:thestretch@mail.beehiiv.com)_ to your safe sender list or contacts. Thanks, Flexy fam! ----------——————————————————————————— Share The Stretch You currently have <strong>0</strong> referrals, only <strong>1</strong> away from receiving my <strong>Secret Flexibility Master Class: Part 1</strong>. Or copy and paste this link to others: https://thestretch.beehiiv.com/subscribe?ref=uj6g1a9JHe ——————————————————————————— ——— You are reading a plain text version of this post. For the best experience, copy and paste this link in your browser to view the post online: https://thestretch.beehiiv.com/p/how-can-i-be-as-flexible-as-you

---------- View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/5de37591-e474-4b50-b6a5-22b3d14ef1a3/The__Stretch__1_.png?t=1723010344) Caption: -------------------- ## **Narratives** My Back Pain Gone? View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/9bb421cf-eade-4deb-a36d-93e09137e3d4/Email_My_Back_Pain_Gone.png?t=1780806305) Caption: Before we dive in, please consider [supporting my work](https://movementbydavid.myshopify.com/discount/StretchFam). Thank you! I sometimes forget how long ago I injured my back. It still feels fresh in my memory. I was lifting a three-seater couch alone (a questionable life decision), hoisting it to my chest and twisting to get it into a truck.  **Big mistake.** A small pop turned into sharp, stabbing pain with every movement. My first thought was, "I just unlocked a new medical bill…." Rest did not help, and months later, a dull ache lingered. But if you have seen my videos, you know I move freely now. **How? I tackled it head-on.** I started by gently moving my back in every direction with very small ranges and almost no weight. In the clinical world, this is called graded exposure. It simply means reintroducing movement slowly so your nervous system learns that movement is safe again. I basically had to convince my back that I wasn't trying to destroy it again. Over time, I increased the range and load while keeping pain to a minimum. **Fast forward to today** I can now backbend, twist, and flex without discomfort.  Your back pain does not have to be the end. For minor aches, gentle motion is often the best medicine. **Starter Exercise: Single Knee-to-Chest** This move gently elongates the lower back and relieves hip tension. 1. **Lie flat** on your back with your knees bent and feet on the floor. 2. **Slowly pull one knee** toward your chest, clasping your hands behind your thigh or on your shin. 3. **Hold for 20-30 seconds**, breathing deeply. You should feel a gentle pull, not sharp pain. 4. **Repeat** 2-3 times per leg. **The Golden Rule** While every injury is different, my story shows what is possible. If your pain is severe, persistent, or radiates down your legs, please seek medical help first. Start small, move carefully, and see where it takes you.  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** [Should you worry about popping knees?](https://thestretch.beehiiv.com/p/should-you-worry-about-popping-knees-1922) -------------------- ## **Today’s Sponsor ** ### Skincare built by longevity scientists View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/b521a43a-c773-4834-bc04-ed5f44bb85b7/face_overw_small_dapt__1_.jpg?t=1779907106) Follow image link: (https://www.oneskin.co/products/01-face-topical-supplement?utm_source=newsletter&utm_medium=beehiiv&utm_campaign=IG9UNUGVYG&utm_content=secondary&utm_id=8ad995d0-1e59-4831-b10b-d7aae7efd0f0&utm_term=d6c92dab-8d14-43b6-bbf0-3ae76d660735&_bhiiv=opp_29996a7d-c0dd-4b84-9f53-bdc48964a1f7_ed63b859&bhcl_id=96d483a9-2c0b-4c58-9ff5-8bf41d1e09df_56ba3e99-473c-490a-a4c9-0fb1c89f9154_a2215491-e259-46b3-a329-c90748e98c8a) Caption: Most skincare treats the symptoms of aging. 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[Save 15% on OS-01 FACE](https://www.oneskin.co/products/01-face-topical-supplement?utm_source=newsletter&utm_medium=beehiiv&utm_campaign=IG9UNUGVYG&utm_content=secondary&utm_id=8ad995d0-1e59-4831-b10b-d7aae7efd0f0&utm_term=d6c92dab-8d14-43b6-bbf0-3ae76d660735&_bhiiv=opp_29996a7d-c0dd-4b84-9f53-bdc48964a1f7_ed63b859&bhcl_id=96d483a9-2c0b-4c58-9ff5-8bf41d1e09df_56ba3e99-473c-490a-a4c9-0fb1c89f9154_a2215491-e259-46b3-a329-c90748e98c8a) ^_*Explore the claims at _^^_[oneskin.co](https://oneskin.co)_^ -------------------- ## **Movement of the Day ** Butterfly Stretch View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/2e816d94-5851-401e-a6cf-40fe86b4ed74/Butterfly_Stretch.png?t=1780768180) Caption: This stretch opens the hips and inner thighs while improving groin flexibility. Watch the demo [here.](https://www.youtube.com/shorts/dg5ADwZ21zU) **How to Do It:** Sit with your knees bent and the soles of your feet together. Hold your feet and gently pull them toward your body as your knees relax toward the floor. Hold for 30 seconds. **Tips:** • Sit tall and keep your chest lifted • Let your knees drop naturally • Use your elbows for a deeper stretch if needed Many of these exercises are in [my ](https://movementbydavid.myshopify.com/discount/StretchFam?redirect=%2Fproducts%2Fminimalist-a-condensed-flexibility-routine-print-version)[printed flexibility routine.](https://movementbydavid.myshopify.com/discount/StretchFam?redirect=%2Fproducts%2Fminimalist-a-condensed-flexibility-routine-print-version) -------------------- ## **Myth-Busting** MYTH: One night of missed sleep is inconsequential Even after one night of poor sleep, you can expect to lose reaction time, cognitive performance, and your good mood. Sometimes you cannot help it, but this stacks over time as well. -------------------- ## **Stretch with Me** Time to make pancakes Youtube: Pancake Stretch Routine | Follow Along (https://youtu.be/B1_YA47gtm0?si=6PTLIWizx63bEyVl) Learn how to improve your pancake stretch with this follow-along routine I made. Subscribe to _[@WorkoutsbyDavid](https://www.youtube.com/@WorkoutsbyDavid)_ for more follow-along videos! -------------------- ## **Your Voice Matters** Healthy Joints Matter I’m in the development stages of a new joint supplement. -------------------- ## **Today’s Challenge** The Quad Burner Challenge Find a wall, slide down until your thighs are parallel to the floor, and hold that seated position for as long as possible. This simple challenge tests your lower-body strength, muscular endurance, and mental grit. Time yourself and **reply** with your best score to see how you stack up against the rest of THE STRETCH crew. Check out the last challenge [here.](https://thestretch.beehiiv.com/p/should-you-worry-about-popping-knees-1922#weekly-challenge) -------------------- ## ** Thanks for Reading** Don't miss a thing! Add us to your contacts. To make sure you never miss a newsletter, please add _[thestretch@mail.beehiiv.com](mailto:thestretch@mail.beehiiv.com)_ to your safe sender list or contacts. Thanks, Flexy fam! ----------——————————————————————————— Share The Stretch You currently have <strong>0</strong> referrals, only <strong>1</strong> away from receiving my <strong>Secret Flexibility Master Class: Part 1</strong>. Or copy and paste this link to others: https://thestretch.beehiiv.com/subscribe?ref=uj6g1a9JHe ——————————————————————————— ——— You are reading a plain text version of this post. For the best experience, copy and paste this link in your browser to view the post online: https://thestretch.beehiiv.com/p/my-back-pain-gone

---------- View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/5de37591-e474-4b50-b6a5-22b3d14ef1a3/The__Stretch__1_.png?t=1723010344) Caption: -------------------- ## **Questions from Readers ** Knee Popping Bad? View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/b5a1fa88-bd9e-4434-abf0-018a609672b8/Should_you_worry_about_popping_knees.png?t=1771634584) Caption: Before we begin, please check out the printed edition of my [Condensed Flexibility Routine.](https://movementbydavid.myshopify.com/discount/StretchFam?redirect=%2Fproducts%2Fminimalist-a-condensed-flexibility-routine-print-version) **Today’s Question** Is it bad if my knees pop when I squat? Should I be concerned? **Answer** Knee popping is very common. You’re not the only one struggling. For example, [here’s an old video of me](https://www.youtube.com/shorts/gKSeE8JVu-0) and my knees popping halfway through! It’s a condition called crepitus that can happen in any number of joints throughout your body. It is usually completely harmless, so it isn’t something you should worry about. **However…** If the popping causes pain, that’s not good! In that scenario, a doctor would be your best friend. But to reiterate, no pain… no problem! Keep moving and improving. If you found this helpful, you’ll love my [knee mobility follow-along](https://youtu.be/-fk0Y2QQlYw?si=V_YSJX8SfKHyKPDx). 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** [I Am A Proud Nasal Breather](https://thestretch.beehiiv.com/p/i-am-a-proud-nasal-breather-5606) -------------------- ## **Today’s Sponsor ** [Pique's Carrara Marine Collagen](https://www.piquelife.com/BEEHIIVEMAIL?q=carrara&utm_term=IG9UNUGVYG&utm_source=beehiiv&_bhiiv=opp_9b1da0a9-2cb8-4c0c-83a8-f48f770de564_7b31cf5a&bhcl_id=40c930f3-9d51-4ce1-88f2-e7c4f40a3971_56ba3e99-473c-490a-a4c9-0fb1c89f9154_a2215491-e259-46b3-a329-c90748e98c8a) combines Type I + II marine collagen, biotin, and pearl powder for smoother skin, stronger hair, and real structural resilience - made for your morning ritual. [Shop Carrara Now](https://www.piquelife.com/BEEHIIVEMAIL?q=carrara&utm_term=IG9UNUGVYG&utm_source=beehiiv&_bhiiv=opp_9b1da0a9-2cb8-4c0c-83a8-f48f770de564_7b31cf5a&bhcl_id=40c930f3-9d51-4ce1-88f2-e7c4f40a3971_56ba3e99-473c-490a-a4c9-0fb1c89f9154_a2215491-e259-46b3-a329-c90748e98c8a). -------------------- ## **Movement of the Day ** Full Range Squat View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/f8c48077-e31c-469b-8348-6f7340a72415/SPG_E3.png?t=1728870639) Caption: This movement improves ankle, hip, and squat mobility while building strength through a full range of motion. Watch the demo [here](https://youtube.com/shorts/SkMav8eR9tQ). **How to Do It:** Stand with a comfortable stance and squat down as low as you can. Pause briefly at the bottom, then drive through your heels to stand tall. Repeat for 5 reps. **Tips:** • Use a natural stance width • Let your heels lift slightly if needed • Move slowly and stay in control Many of these exercises are in [my ](https://movementbydavid.myshopify.com/discount/StretchFam?redirect=%2Fproducts%2Ffull-body-a-complete-flexibility-plan)[complete flexibility plan.](https://movementbydavid.myshopify.com/discount/StretchFam?redirect=%2Fproducts%2Ffull-body-a-complete-flexibility-plan) -------------------- ## **Myth-Busting** Running is the best form of cardio. Just focus on getting your heart rate up high. You can do that with any other exercise as well. Dancing, hoping, skipping, swimming, biking, you name it, all are good. -------------------- ## **Stretch with Me** Let’s Target the Hamstrings Youtube: Hamstrings | Follow Along (https://youtu.be/XmgiNv-o6TA?si=dBOUJx2JiYKRA1QG) This hamstring follow-along routine will help you improve those tight hamstrings. Subscribe to _[@WorkoutsbyDavid](https://www.youtube.com/@WorkoutsbyDavid)_ for more follow-along videos! -------------------- ## **Your Voice Matters** Should I Keep Printing My Plans You guys love the printed edition of the Minimalist. So now I’m considering producing more print editions of my eBooks. -------------------- ## **Today’s Challenge** Are you avoiding something? Think about one task, decision, or conversation you've been avoiding and write it down. Not your entire to-do list. Just the one thing that's been quietly taking up space in your mind. **Reply **and tell me what it is. We spend a lot of time improving physical mobility around here, but progress often starts with mental and emotional mobility too. You can do this! Check out last week's challenge [here](https://thestretch.beehiiv.com/p/i-am-a-proud-nasal-breather-5606#weekly-challenge). -------------------- ## ** Thanks for Reading** Don't miss a thing! Add us to your contacts. To make sure you never miss a newsletter, please add _[thestretch@mail.beehiiv.com](mailto:thestretch@mail.beehiiv.com)_ to your safe sender list or contacts. Thanks, Flexy fam! ----------——————————————————————————— Share The Stretch You currently have <strong>0</strong> referrals, only <strong>1</strong> away from receiving my <strong>Secret Flexibility Master Class: Part 1</strong>. Or copy and paste this link to others: https://thestretch.beehiiv.com/subscribe?ref=uj6g1a9JHe ——————————————————————————— ——— You are reading a plain text version of this post. For the best experience, copy and paste this link in your browser to view the post online: https://thestretch.beehiiv.com/p/should-you-worry-about-popping-knees-1922

---------- Hi Stretch Fam, The **[printed edition of the Minimalist](https://movementbydavid.myshopify.com/discount/StretchFam?redirect=%2Fproducts%2Fminimalist-a-condensed-flexibility-routine-print-version)** is officially here! View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/ce5e3571-cd1d-4133-bafb-c9ec057aceca/The_Minimalist_Print_Edition_Email_Banner.png?t=1779077875) Follow image link: (https://movementbydavid.myshopify.com/discount/StretchFam?redirect=%2Fproducts%2Fminimalist-a-condensed-flexibility-routine-print-version) Caption: **BTW… as part of the celebrations** All eBooks will be[ on sale for a limited time!](https://movementbydavid.myshopify.com/discount/StretchFam) I truly appreciate you all for the support. Please keep an eye out for the next issue of the STRETCH newsletter, it’s gonna be a good one. Stay Flexy, David ——————————————————————————— Share The Stretch You currently have <strong>0</strong> referrals, only <strong>1</strong> away from receiving my <strong>Secret Flexibility Master Class: Part 1</strong>. Or copy and paste this link to others: https://thestretch.beehiiv.com/subscribe?ref=uj6g1a9JHe ——————————————————————————— View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/edf99480-0d02-436e-b5a9-246831c66653/STAY_FLEXY_Email_Header__1_.png?t=1744684125) Caption: ---------- ——— You are reading a plain text version of this post. For the best experience, copy and paste this link in your browser to view the post online: https://thestretch.beehiiv.com/p/finally-in-print

---------- View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/5de37591-e474-4b50-b6a5-22b3d14ef1a3/The__Stretch__1_.png?t=1723010344) Caption: -------------------- ## **Narratives** I Am A Proud Nasal Breather View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/5b9468c4-d531-493f-9063-b03042bfd0f8/Proud_Nasal_Breather__1_.png?t=1778567305) Caption: Before you keep reading… The printed edition of the [Minimalist](https://movementbydavid.myshopify.com/discount/StretchFam?redirect=%2Fproducts%2Fminimalist-a-condensed-flexibility-routine) flexibility routine is happening, join the waitlist [here!](https://thestretch.beehiiv.com/forms/52dc4361-e5f3-4aeb-94b5-4c9ad01f8592) **I breathe through my nose. Yes, proudly.** But not just because it sounds cool. I use breathing to improve my stretches and control intensity. Most people hold their breath or breathe shallow when they stretch. That makes everything feel harder. Your body tenses up and fights back. **Instead, try this.** 1. Breathe in through your nose. 2. Breathe out slowly for twice as long. The long exhale tells your body it is safe. Muscles relax, tension drops, and you can move deeper without forcing it. Think of it as a reset button. Same stretch. Way less struggle. Remember, [breathe better, stretch better.](https://thestretch.beehiiv.com/p/breathe-better-stretch-better) **Use your breath as a compass.** During cardio, breathe through your nose to keep intensity in check. If you have to open your mouth, you are pushing too hard. If you’re feeling stressed, take slow, deep breaths and focus on a long exhale to calm yourself quickly. For your next stretch session, keep it simple. * Control your breath. * Relax your body. * Move deeper only if your breathing stays slow and steady. For more breathing techniques, [check out this video.](https://youtu.be/lqxt0aHnwcw?si=c3fSCVtrvRE5sRwp) Small change. Big difference. 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** [Biohacking Mobility, the Easy Way](https://thestretch.beehiiv.com/p/biohacking-mobility-the-easy-way) -------------------- ## **Today’s Sponsor ** ### Your Dog Deserves This. 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[Claim 60% Off](https://www.spotandtango.com/unkibble?discount=DESERVES60&utm_campaign=IG9UNUGVYG&utm_source=beehiiv&utm_medium=cpc&_bhiiv=opp_5a635b4c-a6f8-46d1-95dc-5961bf40a743_700845cd&bhcl_id=49b619e5-59c6-49f8-91e6-416f6aa413c7_56ba3e99-473c-490a-a4c9-0fb1c89f9154_a2215491-e259-46b3-a329-c90748e98c8a) -------------------- ## **Movement of the Day ** Lunging Side Bend View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/576e0a76-0ed6-407f-b267-8b96999bb7bc/SEN_2__1_.png?t=1730157420) Caption: This stretch opens the hip flexors while improving spinal mobility and side-body flexibility. Watch the demo [here](https://www.youtube.com/shorts/ilEpT3LUcec). **How to Do It:** Start in a kneeling lunge with your front knee stacked over your ankle. Tuck your pelvis, raise the opposite arm overhead, and gently lean away from the front leg. Hold for 30 to 60 seconds, then switch sides. **Tips:** • Keep your hips facing forward • Tuck the pelvis to deepen the stretch • Use your free hand for balance if needed Many of these exercises are in [my ](https://movementbydavid.myshopify.com/discount/StretchFam?redirect=%2Fproducts%2Ffull-body-a-complete-flexibility-plan)[complete flexibility plan.](https://movementbydavid.myshopify.com/discount/StretchFam?redirect=%2Fproducts%2Ffull-body-a-complete-flexibility-plan) Reply “**Full Body**” if you're interested. -------------------- ## **Myth-Busting** MYTH: Lifting heavy is dangerous for joints. Not true. Lifting heavy helps build stronger bones and joints. The key is increasing the load gradually so your body can adapt. Done progressively, it makes joints more resilient and better protected from age-related wear and tear. -------------------- ## **Stretch with Me** Free Your Hamstrings Youtube: Hamstrings | Follow Along (https://youtu.be/XmgiNv-o6TA?si=CR1RCFQ1DxBVCeXg) Hamstring mobility keeps you flexible, helps prevent injuries, and supports better posture and smoother movement. Subscribe to _[@WorkoutsbyDavid](https://www.youtube.com/@WorkoutsbyDavid)_ for more follow-along videos! -------------------- ## **Your Voice Matters** Got questions? Your questions help guide what we cover next inside The Stretch. -------------------- ## **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 the last challenge [_here._](https://thestretch.beehiiv.com/p/biohacking-mobility-the-easy-way#weekly-challenge) -------------------- ## ** Thanks for Reading** Don't miss a thing! Add us to your contacts. To make sure you never miss a newsletter, please add _[thestretch@mail.beehiiv.com](mailto:thestretch@mail.beehiiv.com)_ to your safe sender list or contacts. Thanks, Flexy fam! ----------——————————————————————————— Share The Stretch You currently have <strong>0</strong> referrals, only <strong>1</strong> away from receiving my <strong>Secret Flexibility Master Class: Part 1</strong>. Or copy and paste this link to others: https://thestretch.beehiiv.com/subscribe?ref=uj6g1a9JHe ——————————————————————————— ——— You are reading a plain text version of this post. For the best experience, copy and paste this link in your browser to view the post online: https://thestretch.beehiiv.com/p/i-am-a-proud-nasal-breather-5606

---------- View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/5de37591-e474-4b50-b6a5-22b3d14ef1a3/The__Stretch__1_.png?t=1723010344) Caption: -------------------- ## **Narratives** Biohacking Mobility, the Easy Way View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/63d5886c-2ee9-4b52-88ae-3f1d8f0227c1/Biohack_Mobility.jpg?t=1777683620) Caption: Before we begin, I’m making a printed edition of the minimalist flexibility routine. [Sign up for the waitlist today!](https://thestretch.beehiiv.com/forms/52dc4361-e5f3-4aeb-94b5-4c9ad01f8592) Biohackers will try anything to improve their lives, like implanting magnets under their skin to "Feel the earth's magnetic field." Yeah, I'm definitely not recommending that, but here are two ways you can "biohack" mobility!  **1. Lifestyle, not routine**.  Instead of adopting a 5-day-a-week stretching program, pick 2 skills like the ones below and microdose them.  * Whenever you are near the floor, drop into a [deep squat](https://www.youtube.com/watch?v=Q0zJ5p1Yzw4), go as low as feels comfortable, and hold it. Five seconds in that position, thirty times a day, adds up to two and a half minutes. That's already a big chunk of stretch time you need in a week. * Every time you put on your shoes, hold a [hamstring stretch](https://www.youtube.com/shorts/LaziSgUG7C8) for about 30 seconds. You do this almost every day, so it stacks fast without the extra effort. **2. Rangemax everything. ** If you already go to the gym, use that time. Just drop the weight on your favorite exercises or machines and[ increase the range of motion.  ](https://youtu.be/UCriEnlmitU?si=n-ebPqGEZsQGIovw) Yes, you look weird, but who knew you could turn strength training into mobility work! Naturally, [a well-structured routine will give you the best results.](https://movementbydavid.myshopify.com/discount/StretchFam?redirect=%2Fproducts%2Ffoundation-a-12-week-flexibility-plan-from-beginner-to-intermediate-ebook) However, biohacking mobility on your own terms is a great place to start creating good habits. No magnets required. 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** [Ankles Matter](https://thestretch.beehiiv.com/p/the-most-ignored-joint-in-the-body) -------------------- ## **Today’s Sponsor** ### Free email without sacrificing your privacy View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/e681ff8c-20dd-4e60-9c89-1c2af388efa1/05_4__1_.png?t=1776610303) Follow image link: (https://go.getproton.me/aff_ad?campaign_id=2576&aff_id=12271&aff_type=ho&aff_sub2=Concept5_Static4&aff_sub3=IG9UNUGVYG&aff_sub4=Secondary&utm_campaign=us-en-2c-mail-gro_dis-g_acq-mofu_free_beehiiv_test&utm_source=beehiiv.com&utm_medium=dis_ad&utm_term=&utm_ads=Concept5_Static4&_bhiiv=opp_e8083fcb-0101-4380-a948-3e482033315c_598ab766&bhcl_id=c55d19e6-0abe-4996-a58d-36a7176267da_56ba3e99-473c-490a-a4c9-0fb1c89f9154_a2215491-e259-46b3-a329-c90748e98c8a) Caption: Gmail tracks you. [Proton](https://go.getproton.me/aff_ad?campaign_id=2576&aff_id=12271&aff_type=ho&aff_sub2=Concept5_Static4&aff_sub3=IG9UNUGVYG&aff_sub4=Secondary&utm_campaign=us-en-2c-mail-gro_dis-g_acq-mofu_free_beehiiv_test&utm_source=beehiiv.com&utm_medium=dis_ad&utm_term=&utm_ads=Concept5_Static4&_bhiiv=opp_e8083fcb-0101-4380-a948-3e482033315c_598ab766&bhcl_id=c55d19e6-0abe-4996-a58d-36a7176267da_56ba3e99-473c-490a-a4c9-0fb1c89f9154_a2215491-e259-46b3-a329-c90748e98c8a) doesn’t. Get private email that puts your data — and your privacy — first. [Ditch the Gmail data grab](https://go.getproton.me/aff_ad?campaign_id=2576&aff_id=12271&aff_type=ho&aff_sub2=Concept5_Static4&aff_sub3=IG9UNUGVYG&aff_sub4=Secondary&utm_campaign=us-en-2c-mail-gro_dis-g_acq-mofu_free_beehiiv_test&utm_source=beehiiv.com&utm_medium=dis_ad&utm_term=&utm_ads=Concept5_Static4&_bhiiv=opp_e8083fcb-0101-4380-a948-3e482033315c_598ab766&bhcl_id=c55d19e6-0abe-4996-a58d-36a7176267da_56ba3e99-473c-490a-a4c9-0fb1c89f9154_a2215491-e259-46b3-a329-c90748e98c8a) -------------------- ## **Movement of the Day ** Hamstring Kick View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/a7e4406e-fc2b-4537-aecc-4b4a961157de/Hamstring_Kick.png?t=1774116959) Caption: This dynamic movement improves hamstring flexibility while building control and mobility. Watch the demo [here.](https://youtube.com/shorts/31-Q548bMFM?si=0uc0dlpw4JvncfNk) **How to Do It:** Stand tall and hold onto something for balance if needed. Kick one leg straight forward as high as comfortable, then lower it back down with control. Repeat for 10 reps and switch sides. **Tips:** • Keep your torso upright • Avoid leaning backward • Move with smooth, controlled kicks Many of these exercises are in [my ](https://movementbydavid.myshopify.com/discount/StretchFam?redirect=%2Fproducts%2Ffull-body-a-complete-flexibility-plan)[complete flexibility plan.](https://movementbydavid.myshopify.com/discount/StretchFam?redirect=%2Fproducts%2Ffull-body-a-complete-flexibility-plan) Reply “**Full Body**” if you're interested. -------------------- ## **Myth-Busting** MYTH: If a movement feels unfamiliar, it is dangerous. Unfamiliar doesn’t mean unsafe; it means your brain is still mapping coordination. Don’t use clunkiness as a safety metric. Watch for sharp or worsening pain or loss of control. If it feels the same or better the next day, you’re likely adapting. Build gradually. -------------------- ## **Stretch with Me** You Just Need 10 Minutes Youtube: Try This 10-Min Full Body Stretch (Follow Along!) @MovementbyDavid (https://youtu.be/PU2mQBuM7lk?si=wD_W7Hmc7MyK8e9R) Stretch your entire body in under 10 minutes. Please have fun! Subscribe to _[@WorkoutsbyDavid](https://www.youtube.com/@WorkoutsbyDavid)_ for more follow-along videos! -------------------- ## **Your Voice Matters** Round 2? I made a joint supplement once, and I’ve learned a lot since then. Now I’m thinking about a second version. -------------------- ## **Today’s Challenge** Old Man Test Stand on one leg and try to put on your sock and shoe without letting your foot touch the ground or using support, then switch sides and repeat. Your challenge is to stay balanced the entire time! **Reply** and tell me how it went. Check out the last challenge [here.](https://thestretch.beehiiv.com/p/the-most-ignored-joint-in-the-body#weekly-challenge) -------------------- ## ** Thanks for Reading** Don't miss a thing! Add us to your contacts. To make sure you never miss a newsletter, please add _[thestretch@mail.beehiiv.com](mailto:thestretch@mail.beehiiv.com)_ to your safe sender list or contacts. Thanks, Flexy fam! ----------——————————————————————————— Share The Stretch You currently have <strong>0</strong> referrals, only <strong>1</strong> away from receiving my <strong>Secret Flexibility Master Class: Part 1</strong>. Or copy and paste this link to others: https://thestretch.beehiiv.com/subscribe?ref=uj6g1a9JHe ——————————————————————————— ——— You are reading a plain text version of this post. For the best experience, copy and paste this link in your browser to view the post online: https://thestretch.beehiiv.com/p/biohacking-mobility-the-easy-way

---------- View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/3eef347d-3b61-4ba3-8f92-bf06a5238fb9/THE_STRETCH_LOGO__3_.png?t=1769016705) Caption: Hey Stretch Fam, When was the last time you planned to stretch… and then didn’t? Yeah. Same. Look, it’s not a motivation problem. It’s a “this feels like homework” problem. So [I made something that feels less like homework…](https://youtu.be/OTpcrAVnx68) and more like brushing your teeth. Simple. Repeatable. Slightly annoying, but you’re glad you did it. My Minimalist flexibility routine = 14 essential exercises, a quick warm-up, and follow-along demos. No overthinking. No decision fatigue. No staring at the floor, wondering what to do next. If that sounds like your kind of routine, you can [check it out here](https://movementbydavid.myshopify.com/discount/StretchFam?redirect=%2Fproducts%2Fminimalist-a-condensed-flexibility-routine). View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/d4f9a5a8-4a5a-4360-a1e9-c11ed5192acd/LIT.png?t=1730880424) Caption: **BTW**, **we’re making a print version.** A print edition of the Minimalist is in the works (yes, a real, hold-it-in-your-hands kind of training plan). If you want early access, [join the waitlist here](https://thestretch.beehiiv.com/forms/52dc4361-e5f3-4aeb-94b5-4c9ad01f8592), and I’ll let you know when it drops. **Also, we just expanded the referral program.** So if you’ve been enjoying The Stretch, send it to a friend and earn some exclusive rewards. Your future flexy self would appreciate it. ——————————————————————————— Share The Stretch You currently have <strong>0</strong> referrals, only <strong>1</strong> away from receiving my <strong>Secret Flexibility Master Class: Part 1</strong>. Or copy and paste this link to others: https://thestretch.beehiiv.com/subscribe?ref=uj6g1a9JHe ——————————————————————————— Thank you for your continued support. The next issue of The Stretch will be out soon. Appreciate you as always. Stay Flexy, David View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/edf99480-0d02-436e-b5a9-246831c66653/STAY_FLEXY_Email_Header__1_.png?t=1744684125) Caption: ---------- ——— You are reading a plain text version of this post. For the best experience, copy and paste this link in your browser to view the post online: https://thestretch.beehiiv.com/p/be-honest-you-didn-t-stretch

---------- View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/5de37591-e474-4b50-b6a5-22b3d14ef1a3/The__Stretch__1_.png?t=1723010344) Caption: -------------------- ## **Narratives** The Most Ignored Joint in the Body View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/4579459d-20b5-4616-b614-2ff716afb6e6/The_Neglected_Joint.png?t=1776473256) Caption: They move all day and take a beating. But you barely think about them until something goes wrong. Your [ankles](https://youtube.com/playlist?list=PLsSYzNwvzV0xdiLx7h4X6nmOSV_Ajdur4&si=4kftz5uH0JFiCIf5). Loyal… until they're not. Here are three exercises, and yes, you need all three. Trust me, I tried to skip one too. **1. **[**Calf stretch**](https://youtube.com/shorts/ejCLb1glYP0) You probably did this in middle school. Place your toes against a wall with your knee straight and lean forward, or do a lunge while pressing your heel into the ground. This targets the main calf muscle, which crosses both the ankle and the knee. Improving this helps with movements like squatting and even touching your toes. **2. **[**Soleus stretch**](https://www.youtube.com/shorts/EJrV_5w5u80) This one hits a different muscle. Place one foot on a chair and drive your knee forward over your toes while keeping your heel down. You will feel the stretch lower and deeper in the calf. The soleus sits underneath the larger calf muscle and plays a big role in ankle movement and stability, especially when your knee is bent. Fun fact. The soleus is one of the strongest muscles in the body for its size. **3. Pogo hops** This one is not a stretch. Keep your knees mostly straight and perform small, quick hops using your ankles. Stay on the balls of your feet. Think quiet ninja, not chaotic kangaroo.  This helps strengthen the muscles and tendons around your ankle so they can better control movement and absorb force. Over time, this improves stability and makes movements like running and jumping feel more efficient. **Stretch the muscles. Strengthen the joint.** Your ankles will thank you later and hopefully never betray you mid-step again. 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** [Stretching Actually Changes Muscles](https://thestretch.beehiiv.com/p/stretching-actually-changes-muscles) -------------------- ## **Today’s Sponsor** ### Tired of news that feels like noise? Every day, 4.5 million readers turn to [1440](https://l.join1440.com/bh?utm_source=beehiiv&utm_medium=cpc&utm_campaign=IG9UNUGVYG&utm_content=prospecting_tired&_bhiiv=opp_b628b829-780d-4eea-a282-0b90ee3c52e8_1b75ca79&bhcl_id=d2ef5c25-d55d-45d0-ae86-0cc5eb4d9145_56ba3e99-473c-490a-a4c9-0fb1c89f9154_a2215491-e259-46b3-a329-c90748e98c8a) for their factual news fix. We sift through 100+ sources to bring you a complete summary of politics, global events, business, and culture — all in a brief 5-minute email. No spin. No slant. Just clarity. [Join for free today!](https://l.join1440.com/bh?utm_source=beehiiv&utm_medium=cpc&utm_campaign=IG9UNUGVYG&utm_content=prospecting_tired&_bhiiv=opp_b628b829-780d-4eea-a282-0b90ee3c52e8_1b75ca79&bhcl_id=d2ef5c25-d55d-45d0-ae86-0cc5eb4d9145_56ba3e99-473c-490a-a4c9-0fb1c89f9154_a2215491-e259-46b3-a329-c90748e98c8a) -------------------- ## **Movement of the Day ** Rear Delt Stretch View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/65764b22-4534-483b-b270-29113fa32969/Rear_Delt_Stretch.png?t=1724303276) Caption: This stretch targets the rear delts and back of the shoulders to improve mobility and relieve tightness. Watch the demo [here](https://www.youtube.com/shorts/3qN7GXAMXgU). **How to Do It:** Bring one arm across your body and use the opposite hand to pull it closer to your chest. Keep the arm straight and hold the stretch for time, then switch sides. **Tips:** • Keep the pulling motion gentle • Slightly lift the shoulder to deepen the stretch • Feel the stretch in the back of the shoulder Many of these exercises are in [my ](https://movementbydavid.myshopify.com/discount/StretchFam?redirect=%2Fproducts%2Ffull-body-a-complete-flexibility-plan)[complete flexibility plan.](https://movementbydavid.myshopify.com/discount/StretchFam?redirect=%2Fproducts%2Ffull-body-a-complete-flexibility-plan) Reply “**Full Body**” if you're interested. -------------------- ## **Myth-Busting** MYTH: If one side is tighter, you should only stretch that side. Skipping the "loose" side can actually throw your body further out of alignment, so you should stretch both, but give the tighter side extra time or reps. -------------------- ## **Stretch with Me** Want the Splits? Youtube: Front & Middle Splits Routine - Train with Me @MovementbyDavid (https://youtu.be/8GY6ACEgX2o?si=oLDECNlFexkLWoMr) Hamstring mobility keeps you flexible, helps prevent injuries, and supports better posture and smoother movement. Subscribe to _[@WorkoutsbyDavid](https://www.youtube.com/@WorkoutsbyDavid)_ for more follow-along videos! -------------------- ## **Your Voice Matters** Got questions? Your questions help guide what we cover next inside The Stretch. -------------------- ## **Today’s Challenge** Wall Slide Challenge Stand with your back against a wall, place your arms against it, thumbs up, with your pinkies lightly touching the wall. Then slowly slide your arms upward as far as you can comfortably go, then return for 10 controlled reps. **Reply** and tell me how high you made it. Check out the last challenge [_here_](https://thestretch.beehiiv.com/p/stretching-actually-changes-muscles#weekly-challenge)_._ -------------------- ## ** Thanks for Reading** Don't miss a thing! Add us to your contacts. To make sure you never miss a newsletter, please add _[thestretch@mail.beehiiv.com](mailto:thestretch@mail.beehiiv.com)_ to your safe sender list or contacts. Thanks, Flexy fam! ----------——————————————————————————— Share The Stretch You currently have <strong>0</strong> referrals, only <strong>12</strong> away from receiving Premium eBook <strong>MINIMALIST: A condensed flexibility routine</strong>. Or copy and paste this link to others: https://thestretch.beehiiv.com/subscribe?ref=uj6g1a9JHe ——————————————————————————— ——— You are reading a plain text version of this post. For the best experience, copy and paste this link in your browser to view the post online: https://thestretch.beehiiv.com/p/the-most-ignored-joint-in-the-body

---------- View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/5de37591-e474-4b50-b6a5-22b3d14ef1a3/The__Stretch__1_.png?t=1723010344) Caption: -------------------- ## **Narratives ** Stretching Actually Changes Muscles View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/e9d51ad3-0ff0-4a9b-a797-b11f490ec32e/stretching_changes_mooscles.png?t=1775756220) Caption: Before we dive in, many of you asked about my health, so [here’s an update.](https://youtu.be/Bv4FVNcipUw?si=IFTEEXzHlwFRKXN4) **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.](https://movementbydavid.myshopify.com/discount/StretchFam?redirect=%2Fproducts%2Ffoundation-a-12-week-flexibility-plan-from-beginner-to-intermediate-ebook) 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** [3 Sleep Tips](https://thestretch.beehiiv.com/p/3-sleep-tips) -------------------- ## **Movement of the Day ** Crossbody Leg Swings View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/8806bfa2-9b6a-4ac9-a0bb-1495c7d66e0b/Crossbody_Leg_Swings.png?t=1775612447) Caption: This dynamic movement improves hip mobility and control through a full range of motion. Watch the demo [here](https://youtube.com/shorts/o-S8aa98B38?feature=share). **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.](https://movementbydavid.myshopify.com/discount/StretchFam?redirect=%2Fproducts%2Fminimalist-a-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 View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/ca9fe827-605f-48cd-b402-6d7b3e2018a6/Sun_Goddess_Matcha__6___1_.jpg?t=1772736209) Caption: I thought all matcha tasted the same. Then I tried [Pique’s Sun Goddess Matcha](https://www.piquelife.com/BEEHIIVEMAIL?q=subs-collection%3Futm_campaign%3DIG9UNUGVYG&utm_source=beehiiv&_bhiiv=opp_1a12f1e6-f14e-4ba6-afdf-fec74336657b_7b31cf5a&bhcl_id=01a9be23-b62b-4641-94f0-7b3bc30ac2dd_56ba3e99-473c-490a-a4c9-0fb1c89f9154_a2215491-e259-46b3-a329-c90748e98c8a). 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. 🍵🌿 [Get Up To 20% Off](https://www.piquelife.com/BEEHIIVEMAIL?q=subs-collection%3Futm_campaign%3DIG9UNUGVYG&utm_source=beehiiv&_bhiiv=opp_1a12f1e6-f14e-4ba6-afdf-fec74336657b_7b31cf5a&bhcl_id=01a9be23-b62b-4641-94f0-7b3bc30ac2dd_56ba3e99-473c-490a-a4c9-0fb1c89f9154_a2215491-e259-46b3-a329-c90748e98c8a) -------------------- ## **Stretch with Me** Take a seat Youtube: Seated Mobility Routine | Follow Along (https://youtu.be/4m8GVczhAo8?si=w9R_CK96xf2b9PLB) Yes, you can get more mobile without leaving your chair. I made a routine for it. Subscribe to _[@WorkoutsbyDavid](https://www.youtube.com/@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. -------------------- ## **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_](https://thestretch.beehiiv.com/p/3-sleep-tips#weekly-challenge)_._ -------------------- ## ** Thanks for Reading** Don't miss a thing! Add us to your contacts. To make sure you never miss a newsletter, please add _[thestretch@mail.beehiiv.com](mailto:thestretch@mail.beehiiv.com)_ to your safe sender list or contacts. Thanks, Flexy fam! ----------——————————————————————————— Share The Stretch You currently have <strong>0</strong> referrals, only <strong>12</strong> away from receiving Premium eBook <strong>MINIMALIST: A condensed flexibility routine</strong>. Or copy and paste this link to others: https://thestretch.beehiiv.com/subscribe?ref=uj6g1a9JHe ——————————————————————————— ——— You are reading a plain text version of this post. For the best experience, copy and paste this link in your browser to view the post online: https://thestretch.beehiiv.com/p/stretching-actually-changes-muscles

---------- View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/5de37591-e474-4b50-b6a5-22b3d14ef1a3/The__Stretch__1_.png?t=1723010344) Caption: -------------------- ## **Narratives ** 3 Sleep Tips View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/194ab94e-3bbf-4fd2-abf3-473cc34f0012/Sleep___Flexy__1_.png?t=1775266959) Caption: Before we begin, please check out my [12 week flexibility training plan](https://movementbydavid.myshopify.com/discount/StretchFam?redirect=%2Fproducts%2Ffoundation-a-12-week-flexibility-plan-from-beginner-to-intermediate-ebook)! **3 Easy Sleep Wins** This would be a boring email if I just said, "Put the phone down and sleep more." But… it really is that simple. Still, here are three sleep tips I actually use as a dad of two very little girls. **1. Nap more** I used to feel lazy for taking naps. Then I realized that without one, I am about 50 percent more useless. A Navy SEAL once suggested lying on the floor with your feet elevated and setting a 10-minute timer. It sounds simple, and it works. Nap equals good. **2. Pretend to sleep** We have all been there. It is late, you have been scrolling for way too long, and now you "cannot sleep." So pretend. Close your eyes. Breathe slowly. Let your body sink into the bed. A lot of people think they have insomnia. But sometimes they just have a phone. Give it a try. **3. Cotton everything** Keep it simple. Wear cotton. Sleep on cotton.  Cotton is breathable, so you do not overheat. It absorbs sweat, so you do not wake up feeling gross. It is soft, so your brain gets the hint that it is time to relax. If you sleep hot, go for lighter, crisp cotton. If you like feeling cozy, go for thicker, softer cotton. There are other, fancier fabrics out there. Your sleep might improve with them, but your bank account will not. **Sleep does not need to be complicated** Poor sleep can be difficult to cope with. It can affect us in so many ways. It can even be a [flexibility killer](https://thestretch.beehiiv.com/p/the-secret-flexibility-blocker). Do the basics well, and you will hopefully feel the difference. Be patient with yourself and keep experimenting. 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** [10 Years in Barefoot Shoes... What Happens?](https://thestretch.beehiiv.com/p/10-years-in-barefoot-shoes-what-happens) -------------------- ## **Movement of the Day ** Standing Pancake Good Morning View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/f8c48077-e31c-469b-8348-6f7340a72415/SPG_E3.png?t=1728870639) Caption: This movement strengthens and stretches the inner thighs, hamstrings, and hips while improving hip hinge control. Watch the demo [here](https://www.youtube.com/shorts/SQ-mb4m2qJE). **How to Do It:** Stand with a wide stance and toes forward. Keeping your back straight, hinge at the hips, and lower your chest toward the floor until you feel a stretch. Engage your hips to return to standing and repeat. **Tips:** • Keep your spine long and chest proud • Hinge from the hips, not the back • Adjust stance width to control intensity Many of these exercises are in my [condensed flexibility routine.](https://movementbydavid.myshopify.com/discount/StretchFam?redirect=%2Fproducts%2Fminimalist-a-condensed-flexibility-routine) Reply “**Minimalist**” if you're interested. -------------------- ## **Myth-Busting** MYTH: If you can touch your toes you’ve maxed out hamstring flexibility. If you have to curve your spine to reach your feet, your hamstrings can still lengthen more with training. Try touching your elbow to your toe. -------------------- ## **Stretch with Me** Test your back today Youtube: Backbend | Follow Along (https://www.youtube.com/watch?v=RLJSGv-u4fM) Backbends are more than a fancy skill. They can improve posture, strengthen muscles, relieve back pain, and boost flexibility. Subscribe to _[@WorkoutsbyDavid](https://www.youtube.com/@WorkoutsbyDavid)_ for more follow-along videos! -------------------- ## **Your Voice Matters** How often do you want to hear from us? We’re considering sending two newsletters per week instead of one, and we'd like your input. -------------------- ## **Today’s Challenge** Glute Bridge Reachovers Lie on your back with feet planted and lift into a strong bridge by squeezing your glutes and slightly tucking your pelvis, then reach one arm up and across your body before lowering and switching sides. Can you do 8 controlled reps on each side? **Reply** and tell me where you felt it most. Check out last week’s challenge [_here_](https://thestretch.beehiiv.com/p/10-years-in-barefoot-shoes-what-happens#weekly-challenge)_._ -------------------- ## ** Thanks for Reading** Don't miss a thing! Add us to your contacts. To make sure you never miss a newsletter, please add _[thestretch@mail.beehiiv.com](mailto:thestretch@mail.beehiiv.com)_ to your safe sender list or contacts. Thanks, Flexy fam! ----------——————————————————————————— Share The Stretch You currently have <strong>0</strong> referrals, only <strong>12</strong> away from receiving Premium eBook <strong>MINIMALIST: A condensed flexibility routine</strong>. Or copy and paste this link to others: https://thestretch.beehiiv.com/subscribe?ref=uj6g1a9JHe ——————————————————————————— ——— You are reading a plain text version of this post. For the best experience, copy and paste this link in your browser to view the post online: https://thestretch.beehiiv.com/p/3-sleep-tips

---------- View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/5de37591-e474-4b50-b6a5-22b3d14ef1a3/The__Stretch__1_.png?t=1723010344) Caption: -------------------- View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/d18e82be-4f5b-42e8-9b93-e9ac1884eeab/10_Years_in_Barefoot_Shoes..._What_Happens.png?t=1774639953) Caption: Quick note before we get into it. I actually made a shoe based on this exact journey. If you’re curious, you can check it out [here](https://affiliate.peluva.com/STRETCHFAM). **10 Years in Barefoot Shoes... What Happens?** Back in 2015, I thought I would become the next parkour highlight reel on YouTube. Spoiler: I did not.  So I bought a pair of shoes marketed for the "ultimate parkour athlete." That was my first exposure to barefoot shoes. They had thin soles, no heel, and no toe spring. **The first two weeks of wearing those bad boys were rough. ** Walking felt awkward at times, and running was way harder. But I wore them anyway. A few years later, something changed. I felt lighter, more bouncy, and I even learned to run on my forefoot. Yes, my shoes looked terrible, but my feet felt great. So I doubled down. I switched to even thinner barefoot shoes. It felt like walking on a thick pair of jeans. Not comfortable at first, but I'm sure it built my character. **Then, around year four, I noticed something.** My feet were stronger than most people around me. Walking over sharp rocks at the beach no longer bothered me, and jumping or landing from heights felt cushioned and controlled. But the biggest change was in my toes. Most shoes squeeze your toes together like tight mittens. Barefoot shoes gave my toes space. Weird at first. Then, oddly freeing.  **Remember, nothing happened overnight…** After 10 years in minimalist shoes, I saw these results: * Stronger, more adaptable feet * A wider toe spread * Better control over my arch * A Higher pain tolerance to impact **That's why I designed a shoe based on my journey** If you want the benefits of barefoot shoes with a bit more support, or if you're just getting started, my shoe is for you. They let your feet move, adapt, and absorb impact the way they are supposed to. It is everything I wish I had when I started. So if you want to move better, [start here.](https://affiliate.peluva.com/STRETCHFAM) Stay Flexy, David **Not into toe shoes?** No problem, use code **[SHOES](https://movementbydavid.myshopify.com/discount/SHOES?redirect=%2Fcollections%2Fpremium-ebooks-by-david-thurin)**** **on your next Flexy eBook. **Ready to keep the momentum going?** Scroll down to check out today’s challenge and see how you do! **In case you missed it** [Anti-Science on Purpose, Still Flexible.](https://thestretch.beehiiv.com/p/anti-science-on-purpose-still-flexible) -------------------- ## **Movement of the Day ** Hip Flexor Stretch View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/73d6f2e5-e597-491f-bffc-30c0b6bf3099/Hip_Flexor_Stretch.png?t=1774584173) Caption: This stretch opens the front of the hips, improving mobility and reducing tightness from sitting. Watch the demo [here.](https://www.youtube.com/shorts/YcNVDSY7Zds) **How to Do It:** Start in a half-kneeling position with your front knee at 90°. Tuck your pelvis and gently shift forward until you feel a stretch in the back hip. Hold for 30 seconds, then switch sides. **Tips:** • Keep your pelvis tucked • Stay upright through the torso • Move forward slowly and with control Many of these exercises are in [my ](https://movementbydavid.myshopify.com/discount/StretchFam?redirect=%2Fproducts%2Fminimalist-a-condensed-flexibility-routine)[condensed flexibility routine.](https://movementbydavid.myshopify.com/discount/StretchFam?redirect=%2Fproducts%2Fminimalist-a-condensed-flexibility-routine) Reply “**Minimalist**” if you're interested. -------------------- ## **Myth-Busting** MYTH: Functional training involves only animalistic movements and light weights Functionality is not determined by how well you can lizard crawl. Strength, power, and range of motion can all be trained in isolation and remain “functional.” -------------------- ## **Stretch with Me** Start Your Morning Right Youtube: Morning Mobility Routine | Follow Along (https://youtu.be/Kp5ZzQXr4oU?si=FWUT1zIuZfE5xCRr) Ease into your morning with this fantastic mobility session. Subscribe to _[@WorkoutsbyDavid](https://www.youtube.com/@WorkoutsbyDavid)_ for more follow-along videos! -------------------- ## **Your Voice Matters** Decisions, Decisions… I’m considering relaunching my supplement with improved ingredients and research. What are your thoughts? -------------------- ## **Today’s Challenge** No-Hands Mobility Challenge Stand tall with your arms crossed, then lower into a cross-legged seat, roll onto your knees, shift into a deep squat, and stand back up. Your challenge is to complete the full sequence smoothly without losing balance. **Reply **if you made it or where you got stuck. Check out last week’s challenge [_here_](https://thestretch.beehiiv.com/p/anti-science-on-purpose-still-flexible#weekly-challenge)_._ -------------------- ## ** Thanks for Reading** Don't miss a thing! Add us to your contacts. To make sure you never miss a newsletter, please add _[thestretch@mail.beehiiv.com](mailto:thestretch@mail.beehiiv.com)_ to your safe sender list or contacts. Thanks, Flexy fam! ----------——————————————————————————— Share The Stretch You currently have <strong>0</strong> referrals, only <strong>12</strong> away from receiving Premium eBook <strong>MINIMALIST: A condensed flexibility routine</strong>. Or copy and paste this link to others: https://thestretch.beehiiv.com/subscribe?ref=uj6g1a9JHe ——————————————————————————— ——— You are reading a plain text version of this post. For the best experience, copy and paste this link in your browser to view the post online: https://thestretch.beehiiv.com/p/10-years-in-barefoot-shoes-what-happens

---------- Hey Stretch Fam, [I made my own shoes!](https://peluva.com/STRETCHFAM) Not kidding. I’ve been working on this behind the scenes, and it’s finally here. Youtube: Flexy Shoe Launch!!! (https://youtu.be/6ahBQhFcVnU) If you want to try them, use code use code **STRETCHFAM** for a special discount. **Not into barefoot shoes? No worries.** Use code [**SHOES**](https://movementbydavid.myshopify.com/discount/SHOES?redirect=%2Fcollections%2Fpremium-ebooks-by-david-thurin) to get 30% off any flexibility eBook instead. The next issue of The Stretch will be out soon. Appreciate you as always. Stay Flexy, David View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/edf99480-0d02-436e-b5a9-246831c66653/STAY_FLEXY_Email_Header__1_.png?t=1744684125) Caption: ---------- ——— You are reading a plain text version of this post. For the best experience, copy and paste this link in your browser to view the post online: https://thestretch.beehiiv.com/p/i-made-my-own-shoe

---------- View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/5de37591-e474-4b50-b6a5-22b3d14ef1a3/The__Stretch__1_.png?t=1723010344) Caption: -------------------- View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/fbe92c47-8c2e-4f15-82d8-9b8f5aef9967/ANTI-SCIENCE__1_.png?t=1774035529) Caption: I would love to live the perfectly optimal lifestyle, but I just don't.  I have two kids, I run a business, and life gets busy. But one rule I always follow is simple: something is better than nothing. **Why is this anti-science? ** Research suggests you need about 10 sets of 30-second stretches per muscle each week to make real flexibility gains, and that tracks with what I have seen. **But what if you don't hit that number?** Typically, you make about 0.5-1 inch of depth per month in any flexibility skill. If you only stretch 5 sets in a week, you likely won’t make that progress. In fact, usually you will make zero progress. However, something interesting still happens. **You keep many of the other benefits.** Stretching, even in small doses, can improve blood flow, reduce discomfort, increase pain tolerance, and help you maintain the flexibility you already have. So no, it is not optimal. But it is far from useless. Suppose you have a perfect week; great, chase that progress. But if you have a chaotic week, do what you can. You are still moving in the right direction.  Remember, [my flexibility plans have you covered](https://movementbydavid.myshopify.com/discount/StretchFam), no matter how busy life gets.  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** [Yoga isn’t the answer... this is.](https://thestretch.beehiiv.com/p/yoga-isn-t-the-answer-this-is) -------------------- ## **Movement of the Day ** The Roll Down View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/239b0f66-adbc-4f2a-a344-2fd11a33fba8/Roll_Down.png?t=1774028094) Caption: This movement improves spinal mobility while gently stretching the hamstrings and back. Watch the demo [here.](https://www.youtube.com/shorts/9oqEoV6fom8) **How to Do It:** Stand tall with a soft bend in your knees. Tuck your chin and slowly roll down one vertebra at a time. Pause, then draw your belly in and roll back up slowly. Repeat for 10 reps. **Tips:** • Move slowly through each segment • Keep your neck relaxed and head heavy • Slightly bend your knees to adjust intensity Many of these exercises are in [my ](https://movementbydavid.myshopify.com/discount/StretchFam?redirect=%2Fproducts%2Fminimalist-a-condensed-flexibility-routine)[condensed flexibility routine.](https://movementbydavid.myshopify.com/discount/StretchFam?redirect=%2Fproducts%2Fminimalist-a-condensed-flexibility-routine) Reply “**Minimalist**” if you're interested. -------------------- ## **Myth-Busting** MYTH: The best warm-up is stretching. Typically, this is not true! If you need more range of motion, yes. If you are building up to a one rep max, no. This depends on what you are warming up for. -------------------- ## **Stretch with Me** Trying to Get Your Middle Splits? Youtube: Beginner Middle Splits | Follow Along (https://youtu.be/6KueBMvMMqI?si=FlQiq2GzIFSJ6rD8) If you’ve been wanting to start exploring the middle splits begin with this video. Subscribe to _[@WorkoutsbyDavid](https://www.youtube.com/@WorkoutsbyDavid)_ for more follow-along videos! -------------------- ## **Your Voice Matters** Got Questions? Your questions help guide what we cover next inside The Stretch. -------------------- ## **Today’s Challenge** Side Plank Challenge Lie on your side with your elbow under your shoulder and lift your hips into a straight line, choosing your level: knees bent for beginner, legs staggered for intermediate, or feet stacked for advanced. Hold for 20 to 60 seconds each side. Pick your variation and **reply** with which level you chose. Check out last week’s challenge [_here_](https://thestretch.beehiiv.com/p/yoga-isn-t-the-answer-this-is#weekly-challenge)_._ -------------------- ## ** Thanks for Reading** Don't miss a thing! Add us to your contacts. To make sure you never miss a newsletter, please add _[thestretch@mail.beehiiv.com](mailto:thestretch@mail.beehiiv.com)_ to your safe sender list or contacts. Thanks, Flexy fam! ----------——————————————————————————— Share The Stretch You currently have <strong>0</strong> referrals, only <strong>12</strong> away from receiving Premium eBook <strong>MINIMALIST: A condensed flexibility routine</strong>. Or copy and paste this link to others: https://thestretch.beehiiv.com/subscribe?ref=uj6g1a9JHe ——————————————————————————— ——— You are reading a plain text version of this post. For the best experience, copy and paste this link in your browser to view the post online: https://thestretch.beehiiv.com/p/anti-science-on-purpose-still-flexible

---------- Hey Stretch Fam, What area of flexibility are you working on right now? I’m curious because I hear from a lot of people who want to get flexy but don’t really have a clear plan. They just stretch whatever feels tight that day, which usually leads to inconsistent progress. That’s actually why I put together _Foundation_. It’s a 12-week program that shows you exactly what to focus on each week so you can stop guessing. If you want, [check it out here](https://movementbydavid.myshopify.com/discount/StretchFam?redirect=%2Fproducts%2Ffoundation-a-12-week-flexibility-plan-from-beginner-to-intermediate-ebook). And definitely reply and let me know which area you're currently trying to improve. I genuinely enjoy hearing what everyone is working on. Stay Flexy, David ---------- ——— You are reading a plain text version of this post. For the best experience, copy and paste this link in your browser to view the post online: https://thestretch.beehiiv.com/p/stop-guessing-start-stretching

---------- View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/5de37591-e474-4b50-b6a5-22b3d14ef1a3/The__Stretch__1_.png?t=1723010344) Caption: -------------------- ## **Narratives ** Is Yoga Enough for Flexibility? View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/0012e1f3-630f-44ea-be28-1ffe1c2e2fc2/Yoga_is_not_just_for_flexibility__1_.png?t=1772669327) Caption: Using yoga for flexibility is like using kettlebell swings to build a bodybuilder's physique. It helps, just not in the most direct way. This is not anti-yoga. Yoga is popular for a reason. It builds strength, control, balance, coordination, and flexibility while teaching you to control movement. Plus, [I love yoga blocks!](https://youtu.be/STA9Ze1ztgk?si=6DnUlPjg4oMAVJ9v) **Here is the key point.** Yoga works many muscles at once. That is great for overall movement. It is just not always the fastest way to improve flexibility in one specific area. If your goal is general health and movement, yoga is fantastic. If your goal is to improve a tight area efficiently, a targeted approach may help. **That is where specificity comes in.** If you want to improve flexibility in a certain area, train that area directly. Pick one or two stretches that target the muscles you want to improve. After a short warm-up, stretch deeply without pain. Hold for 30 seconds, rest, and repeat for four rounds. For example, if you want looser hamstrings, do four 30-second [standing hamstring stretches](https://youtube.com/shorts/0VAVxqfQFw8?si=hd21G8mwbVg21xCB) with rest between sets.  That gives you two minutes of focused work for that muscle in one session. Repeat this two or three times per week, and you will reach about five to six minutes per muscle weekly. This is enough to make measurable gains. **The rule is simple.** If you want more hip flexor flexibility, stretch your hip flexors. If you want looser hamstrings, stretch your hamstrings. Yoga is not wrong. It just spreads the work across the whole body. If you want broad benefits from movement, do yoga. If you want a faster change in one area, be specific. My [12-Week Flexibility Plan](https://movementbydavid.myshopify.com/products/foundation-a-12-week-flexibility-plan-from-beginner-to-intermediate-ebook) has you covered. Train with intention. 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** [Momentum > Motivation](https://thestretch.beehiiv.com/p/literally-the-9-easiest-fitness-wins) -------------------- ## **Movement of the Day ** Bicep Stretch View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/559a1405-d8af-4e34-9354-a18a49726d66/Bicep_Stretch.png?t=1772647640) Caption: This stretch opens the biceps and front of the shoulders to improve arm and shoulder mobility. Watch the demo [here](https://www.youtube.com/shorts/RatHeSvEqvc). **How to Do It:** Sit with your hands on the floor behind you, fingers pointing away. Straighten your arms and slowly walk your body forward until you feel a stretch through your biceps. Hold for 30 to 60 seconds. **Tips:** • Keep a slight bend if elbows feel strained • Lift your chest to deepen the stretch • Focus on feeling it through the biceps Many of these exercises are in [my ](https://movementbydavid.myshopify.com/discount/StretchFam?redirect=%2Fproducts%2Fminimalist-a-condensed-flexibility-routine)[condensed flexibility routine.](https://movementbydavid.myshopify.com/discount/StretchFam?redirect=%2Fproducts%2Fminimalist-a-condensed-flexibility-routine) Reply “**Minimalist**” if you're interested. -------------------- ## **Myth-Busting** MYTH: More Sweat Means a Better Workout. Sweat is not a measure of workout quality. It is a response to increased heart rate and rising body temperature. How much you sweat depends on the person, the environment, and your fitness level. You can build strength, muscle, or flexibility with minimal sweating. Progress comes from adaptation, not how drenched you are. -------------------- ## **Stretch with Me** Beginner Back Mobility Youtube: Beginner Back | Follow Along (https://youtu.be/Wv1HgXM_No8?si=pdkmc_gwUkfXuC8E) Start moving that back today with this routine. Subscribe to _[@WorkoutsbyDavid](https://www.youtube.com/@WorkoutsbyDavid)_ for more follow-along videos! -------------------- ## **Your Voice Matters** Got Questions? Your questions help guide what we cover next inside The Stretch. -------------------- ## **Today’s Challenge** Steady That Bird Dog Start on your hands and knees and raise one arm forward and the opposite leg back, keeping your back flat and your torso perfectly still. Then switch sides. Your challenge is to try to hit 5 slow reps on each side without wobbling or twisting. **Reply** and tell me how steady you stayed. Check out last week’s challenge _[here.](https://thestretch.beehiiv.com/p/literally-the-9-easiest-fitness-wins#weekly-challenge)_ -------------------- ## ** Thanks for Reading** Don't miss a thing! Add us to your contacts. To make sure you never miss a newsletter, please add _[thestretch@mail.beehiiv.com](mailto:thestretch@mail.beehiiv.com)_ to your safe sender list or contacts. Thanks, Flexy fam! ----------——————————————————————————— Share The Stretch You currently have <strong>0</strong> referrals, only <strong>7</strong> away from receiving Premium eBook <strong>FULL BODY: A COMPLETE FLEXIBILITY PLAN</strong>. Or copy and paste this link to others: https://thestretch.beehiiv.com/subscribe?ref=uj6g1a9JHe ——————————————————————————— ——— You are reading a plain text version of this post. For the best experience, copy and paste this link in your browser to view the post online: https://thestretch.beehiiv.com/p/yoga-isn-t-the-answer-this-is

---------- View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/5de37591-e474-4b50-b6a5-22b3d14ef1a3/The__Stretch__1_.png?t=1723010344) Caption: -------------------- ## **Narratives ** Literally the 9 Easiest Fitness Wins View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/2d933827-9583-4aa8-91ce-fb3d96890864/9_Easy_Fitness_Wins__1_.png?t=1771971478) Caption: Motivation is not always there. That does not mean every healthy habit has to feel like walking on broken glass or waking up at 4 am for a cold plunge you secretly hate. **[Fitness is easier than you think.](https://www.youtube.com/watch?v=cHGzquAnms4)** Pick three of these and stick with them for one week. Add more later. 1. **10-minute walk** Walk after one or two meals. It often boosts energy instead of draining it. 2. **One hard set** One hard set can account for a large portion of your weekly gains. Pick an exercise and push it to the point of failure. Done. No overthinking required. 3. **Always be carrying** Carry something while you move, like a toddler, groceries, or a weighted vest. Accidental strength training is still strength training. 4. **Floor time rule** If you are doomscrolling, sit on the floor. The discomfort makes you move more. Brain rot becomes body maintenance. 5. **Skip elevators** Take the stairs when possible for stronger legs, healthier knees, and free cardio. 6. **Doorway rule** Pick one exercise and attach it to a doorway. Every time you pass, do a few reps. Pull-ups, squats, hangs- anything works. Your home becomes a gym without trying. 7. **Toothbrush stretch** Choose one stretch while brushing your teeth. Twice a day means effortless consistency. Dental hygiene meets flexibility. 8. **Posture reset** Your spine prefers movement over perfect posture. Every thirty minutes, simply change positions. 9. **Protein every meal** Even snacks count. Enjoy the candy if you want, but eat the turkey slice first. **Scoreboard** Give yourself one point for each win you complete daily. Even if you already do some of these, they still count. Aim for at least 14 points per week. That is only two wins per day, which is very doable and builds momentum fast. Small wins stack. Consistency beats intensity. If your goal is to be more flexible and move better, consider checking out my[ condensed flexibility routine.](https://movementbydavid.myshopify.com/discount/StretchFam?redirect=%2Fproducts%2Fminimalist-a-condensed-flexibility-routine) 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** [Mobility ≠ Flexibility](https://thestretch.beehiiv.com/p/they-lied-about-mobility-flexibility-too) -------------------- ## **Movement of the Day ** Wall Angels View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/83fe8a9a-4338-47fa-92e5-5fc20c2f555c/Wall_Extensions.png?t=1771895241) Caption: This movement improves shoulder mobility, posture, and upper-back control. Watch the demo [here](https://www.youtube.com/shorts/wqvJK7xB49g). **How to Do It:** Stand with your back, head, and ribs against a wall. Place your elbows on the wall and slowly raise your arms overhead, then lower them while keeping your ribs down and maintaining contact where possible. **Tips:** • Keep ribs pressed back against the wall • Move wrists away if contact is difficult • Move slowly with full control Many of these exercises are in [my ](https://movementbydavid.myshopify.com/discount/StretchFam?redirect=%2Fproducts%2Ffull-body-a-complete-flexibility-plan)[complete flexibility plan.](https://movementbydavid.myshopify.com/discount/StretchFam?redirect=%2Fproducts%2Ffull-body-a-complete-flexibility-plan) Reply “**Full Body**” if you're interested. -------------------- ## **Myth-Busting** MYTH: If you can put your palms flat on the ground, you're genetically flexible. While some people do have conditions like hEDS that make them more naturally flexible, you can absolutely train to put your palms flat on the ground with your knees straight. -------------------- ## **Stretch with Me** Level 1 Hip Mobility Youtube: Beginner Hips | Follow Along @MovementbyDavid (https://youtu.be/j-uArQmcx5Q) Here's a beginner hip mobility video I'm sure you'll find helpful. Let's do this one together. Subscribe to _[@WorkoutsbyDavid](https://www.youtube.com/@WorkoutsbyDavid)_ for more follow-along videos! -------------------- ## **Your Voice Matters** How often do you want to hear from us? We’re considering sending two newsletters per week instead of one, and we'd like your input. -------------------- ## **Today’s Challenge** Single-Leg Balance Stand on one leg with the other foot slightly in front and your arms out to the sides. Try to hold for 30 seconds before switching sides. If that feels easy, raise your arms overhead or close your eyes for a real challenge! **Reply** and tell me your best hold. Check out last week’s challenge _[here.](https://thestretch.beehiiv.com/p/they-lied-about-mobility-flexibility-too#weekly-challenge)_ -------------------- ## ** Thanks for Reading** Don't miss a thing! Add us to your contacts. To make sure you never miss a newsletter, please add _[thestretch@mail.beehiiv.com](mailto:thestretch@mail.beehiiv.com)_ to your safe sender list or contacts. Thanks, Flexy fam! ----------——————————————————————————— Share The Stretch You currently have <strong>0</strong> referrals, only <strong>7</strong> away from receiving Premium eBook <strong>FULL BODY: A COMPLETE FLEXIBILITY PLAN</strong>. Or copy and paste this link to others: https://thestretch.beehiiv.com/subscribe?ref=uj6g1a9JHe ——————————————————————————— ——— You are reading a plain text version of this post. For the best experience, copy and paste this link in your browser to view the post online: https://thestretch.beehiiv.com/p/literally-the-9-easiest-fitness-wins

---------- View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/5de37591-e474-4b50-b6a5-22b3d14ef1a3/The__Stretch__1_.png?t=1723010344) Caption: -------------------- ## **Narratives ** Mobility ≠ Flexibility View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/6f7fdd8b-0e84-4cfd-a8ac-d5813b67fa57/They_Lied_About_Mobility__Flexibility_Too___1_.png?t=1771610819) Caption: **Mobility Isn’t Flexibility** Most people think mobility is just another word for flexibility, or that it means kicking your leg really high without falling over. Not quite. **Flexibility is about muscles.** It is how much a muscle can stretch. * Passive flexibility is when something helps you stretch, like gravity, a strap, or the floor. *  Active flexibility is when you use your own muscles to get into and hold that position. Learn more [here.](https://www.youtube.com/watch?v=fvYu5_x661c) **Mobility is about joints.** It’s how well a joint moves and how well you can control that movement. Mobility includes flexibility, but it also needs strength, joint health, and coordination. In simple terms, it is not just how far you can move, but whether you can move there safely. **So what should you train?** Both. They work together. The real goal is simple. Your control should match your range. Having a lot of stretch with no control is how people get hurt. That is usually when someone says, "Ow… I felt a pop." Stretch with intention and listen to your body as you slowly increase intensity. On the flip side, having control with no range also has limits. You stay safe, but you stay stuck. Progress comes from being consistent and gently challenging yourself. Improve flexibility to open options. Train mobility to actually use them. Train smart. Move well. [Simplify your routine.](https://movementbydavid.myshopify.com/discount/StretchFam?redirect=%2Fproducts%2Fminimalist-a-condensed-flexibility-routine) 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** [Feel Stiff? Stop Stretching.](https://thestretch.beehiiv.com/p/feel-stiff-stop-stretching) -------------------- ## **Movement of the Day ** The Pike Stretch View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/b4c4c7fa-a434-4c8b-8195-bda48bfb5710/Pike.png?t=1770839036) Caption: This stretch lengthens the hamstrings and lower back while improving forward-fold mobility. Watch the demo [here](https://www.youtube.com/shorts/rr80qYIKquM). **How to Do It:** Sit with your legs straight in front of you and toes pointed forward. Fold forward by bringing your head and chest toward your legs, grabbing whatever you can reach comfortably. Hold for 30 to 60 seconds. **Tips:** • Lead with your chest, not your hands • Relax into the stretch, don’t force it • Breathe slowly and evenly Many of these exercises are in [my ](https://movementbydavid.myshopify.com/discount/StretchFam?redirect=%2Fproducts%2Ffull-body-a-complete-flexibility-plan)[complete flexibility plan.](https://movementbydavid.myshopify.com/discount/StretchFam?redirect=%2Fproducts%2Ffull-body-a-complete-flexibility-plan) Reply “**Full Body**” if you're interested. -------------------- ## **Myth-Busting** MYTH: Never round your back while stretching. Controlled rounding in some stretches improves spinal mobility, like in cat-cows. Keeping a straight back also has its place, such as in seated folds to target the hamstrings. Which one you use depends on the stretch or exercise. -------------------- ## **Stretch with Me** Going on a road trip soon? Youtube: The Road Trip Routine (FOLLOW ALONG) @movementbydavid (https://youtu.be/AwgA8TU9AoA?si=3WDo6UB2wV6AF0Ju) Use this routine to avoid feeling stiff during those long car rides. Subscribe to _[@WorkoutsbyDavid](https://www.youtube.com/@WorkoutsbyDavid)_ for more follow-along videos! -------------------- ## **Your Voice Matters** A New Joint Health Supplement I once made a joint supplement called Flexy Joints. I’m thinking about bringing it back with better ingredients, stronger research, and maybe even a new name. -------------------- ## **Today’s Challenge** Shoulder Blade Squeezes (W Position) Stand tall, bring your arms up into a “W,” then pull your shoulders back and down as you squeeze your shoulder blades together. Hold for 3 to 5 seconds, then relax. Do 10 slow reps. **Reply** and tell me if your back feels less stiff afterward. Check out last week’s challenge _[here.](https://thestretch.beehiiv.com/p/feel-stiff-stop-stretching#weekly-challenge)_ -------------------- ## ** Thanks for Reading** Don't miss a thing! Add us to your contacts. To make sure you never miss a newsletter, please add _[thestretch@mail.beehiiv.com](mailto:thestretch@mail.beehiiv.com)_ to your safe sender list or contacts. Thanks, Flexy fam! ----------——————————————————————————— Share The Stretch You currently have <strong>0</strong> referrals, only <strong>7</strong> away from receiving Premium eBook <strong>FULL BODY: A COMPLETE FLEXIBILITY PLAN</strong>. Or copy and paste this link to others: https://thestretch.beehiiv.com/subscribe?ref=uj6g1a9JHe ——————————————————————————— ——— You are reading a plain text version of this post. For the best experience, copy and paste this link in your browser to view the post online: https://thestretch.beehiiv.com/p/they-lied-about-mobility-flexibility-too

---------- Hey Stretch Fam, I’m emailing today because a few of you have replied recently saying the same thing: You want to stay consistent… but you don’t always have time for long flexibility sessions. That’s exactly why I put together [The Minimalist.](https://movementbydavid.myshopify.com/discount/StretchFam?redirect=%2Fproducts%2Fminimalist-a-condensed-flexibility-routine) It’s the most stripped-down routine I’ve made. Nothing fancy. No extra fluff. Just the stuff that actually matters if you do it regularly. **What is **_**The Minimalist**_**?** A simple flexibility routine for busy days when you still want to take care of your body. You get: * **14 essential exercises** covering every major muscle group * **A short warm-up** to get your body ready * **Clear video demos **so you’re never guessing * **A FAQ section** on progress, consistency, and common issues And if consistency has been your biggest challenge lately, hit reply and tell me what usually gets in the way. I’m also finishing up next week’s issue of The Stretch and think you’ll really enjoy it. Appreciate you all. Stay Flexy, David ---------- ——— You are reading a plain text version of this post. For the best experience, copy and paste this link in your browser to view the post online: https://thestretch.beehiiv.com/p/no-fluff-just-the-stretches-you-need-b71d

---------- View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/5de37591-e474-4b50-b6a5-22b3d14ef1a3/The__Stretch__1_.png?t=1723010344) Caption: -------------------- ## **Narratives ** Feel Stiff? Stop Stretching. View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/9839b8c7-d131-4e7e-824f-8f9b0c5731a0/Don_t_Stretch.png?t=1770421658) Caption: Before we start, please consider [supporting the work we do at The Stretch.](https://movementbydavid.myshopify.com/discount/StretchFam) Thank you! **Stop Pulling on Tight Muscles** Stretching might feel good when you are stiff, but for most people, it's a temporary fix. It often provides relief, but not a real solution to stiffness. There are two types of stiffness. Mixing them up is usually why your "tight" muscles never seem to change, no matter how much you pull on them. **Perceived Stiffness (The Alarm System)** Perceived stiffness is a sensory illusion. It feels like tight muscles, but there are no real changes in your muscles or joints. It often shows up after sitting too long, a bad night’s sleep, stress, soreness, or doing the same movements every day. [Desk workers](https://thestretch.beehiiv.com/p/the-single-best-stretch-for-desk-workers) and doomscrollers, this is you. I am very much included. Your nervous system is basically saying, “Whoa, let’s not do anything crazy right now.” * _The Tell:_ It fades after a few minutes of movement or a warm shower. * _The Reality_**:** Your body is not broken. It is just being cautious. **Actual Stiffness (Mechanical Resistance)** This stiffness is different. There is real resistance in the muscles or joints. It can happen when muscles or joints actually stop moving as freely as they should. In athletes, muscles may stay tense to protect the body. In rare cases, nerves are involved. Overall, stretching alone does not fix this kind of stiffness. * _The Tell:_ Even after warming up, the movement still feels blocked. * _The Reality:_ There is a real physical limit that needs a different approach. **How to tell the difference** Pick a movement that feels stiff. Take six slow breaths while doing gentle circles with that joint, like neck or [hip circles](https://youtube.com/shorts/eey4no3QdeM). Then try the movement again. * _If it improves right away,_ it was perceived stiffness. Your nervous system just needed reassurance. * If nothing changes, you may have some actual stiffness that needs specific strength or mobility work. **The Fix: Motion is Lotion** Most bodies do not need more stretching. They need more variety. If you feel stiff, stop pulling on your muscles and start moving them. Change positions, move more often, and show your nervous system that movement is safe. Stop stretching. Start moving. Just another reason why my YouTube channel is called Movement by David.  Learn more about [The Actual Cure To Muscle Stiffness.](https://youtu.be/n82oDwQ8gno?si=062pgLMcr1jRHbxN) 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 ** Wrist Cramper View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/8e1a6124-2796-4860-87c1-688fc1b93844/Wrist_Cramper.png?t=1770406695) Caption: This stretch targets the forearms and wrists to improve flexibility and reduce tension from gripping and typing. Watch the demo [here](https://www.youtube.com/watch?v=cijNImil-4w). **How to Do It:** Place your thumb across your palm and wrap your fingers over it to make a fist. Slowly curl your wrist forward until you feel a stretch through the forearm and hand. Hold for 30 to 60 seconds. **Tips:** • Move only within a comfortable range • Keep gentle tension in the forearm • Mild cramping is normal and will ease Many of these exercises are in [my ](https://movementbydavid.myshopify.com/discount/StretchFam?redirect=%2Fproducts%2Ffull-body-a-complete-flexibility-plan)[complete flexibility plan.](https://movementbydavid.myshopify.com/discount/StretchFam?redirect=%2Fproducts%2Ffull-body-a-complete-flexibility-plan) Reply “**Full Body**” if you're interested. -------------------- ## **Myth-Busting** MYTH: Foam rolling breaks up scar tissue. Your roller isn’t strong enough to make permanent changes. Instead, it provides temporary, surface-level relief. The pressure sends signals to your nervous system, increases blood flow, and helps tight muscles relax, so you feel looser and move better. -------------------- ## **Stretch with Me** Feeling stressed, tight, or mentally drained? Youtube: Relax Your Body & Mind - Full Body Stretch Follow Along @movementbydavid (https://youtu.be/o2u7HHIaly0?si=e7SDqDCZvdcPUXxD) This session is designed to help you slow down, release tension, and reset your body and nervous system. Subscribe to _[@WorkoutsbyDavid](https://www.youtube.com/@WorkoutsbyDavid)_ for more follow-along videos! -------------------- ## **Your Voice Matters** Topics you want covered Your feedback helps us deliver the information you care about! -------------------- ## **Today’s Challenge** Back Extensions Lie on your stomach with your hands under your shoulders and gently press up to lift your chest while keeping your hips on the floor, starting with elbows bent and only straightening your arms if it feels comfortable. Try to do 8 to 10 slow reps. **Reply** and tell me if your back feels less stiff afterward. Check out last week’s challenge _[here.](https://thestretch.beehiiv.com/p/work-with-hunger-not-against-it#weekly-challenge)_ -------------------- ## ** Thanks for Reading** Don't miss a thing! Add us to your contacts. To make sure you never miss a newsletter, please add _[thestretch@mail.beehiiv.com](mailto:thestretch@mail.beehiiv.com)_ to your safe sender list or contacts. Thanks, Flexy fam! ----------——————————————————————————— Share The Stretch You currently have <strong>0</strong> referrals, only <strong>7</strong> away from receiving Premium eBook <strong>FULL BODY: A COMPLETE FLEXIBILITY PLAN</strong>. Or copy and paste this link to others: https://thestretch.beehiiv.com/subscribe?ref=uj6g1a9JHe ——————————————————————————— ——— You are reading a plain text version of this post. For the best experience, copy and paste this link in your browser to view the post online: https://thestretch.beehiiv.com/p/feel-stiff-stop-stretching

---------- View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/5de37591-e474-4b50-b6a5-22b3d14ef1a3/The__Stretch__1_.png?t=1723010344) Caption: -------------------- ## **Narratives ** Work With Hunger, Not Against It View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/be239384-f771-4e98-ba6b-157dfd2a8a7d/Work_With_Hunger.png?t=1769823807) Caption: Quick note. If you are recovering from disordered eating, please skip this and seek qualified care. Starving yourself is not healthy. Much love! **"Calories in, calories out."** You've heard it before. It's simple and often works, but real life makes it messy. But what does it mean?  Food gives you energy.** **Living, breathing, thinking, and moving all expend energy. That total energy burn is called metabolism. Eat more than you spend, and your weight goes up. Eat less, and it goes down. Appetite, sleep, stress, and hormones can all make this harder on some days, but don't get discouraged. Don't fight hunger; manage it.  Here are some food and behavior tips that might help. **Food wins I've seen work** _Build meals that keep you full. _ * Prioritize protein and fiber. Aim for a fist of protein, two fists of fruits or veggies, and add a fist of starch if needed. _Pause before getting seconds._ * Finish your plate and wait ten minutes. Most hunger fades when you give it time. _Hydrate first._ * Water, unsweetened coffee, or tea can take the edge off. _Choose high-volume, low-calorie foods._ * Think fruits, veggies, and lean protein. * Snack ideas: Plain popcorn, watermelon, Greek yogurt, carrots, [apples :)](https://youtu.be/Jhqx8mR_nJE?si=mHkFzVf_oV6kG9ES) * Protein-rich: Eggs, chicken, lentils, cod, turkey. _Eating window (Optional)._ * Some people do well with twelve to sixteen hours without food. Please, skip this if you're pregnant, breastfeeding, or on glucose-lowering meds. **Non-food wins that make a difference** _Lift weights two to three times per week. _ * Muscle burns calories just by existing.  _Walk seven to twelve thousand steps per day. _ * Walking and running burn about the same number of calories per mile. _Sleep. Then sleep again. _ * Seven to nine hours of sleep makes hunger, recovery, and decision-making much easier. If you found this helpful, you might like this post: [How can I improve flexibility while losing weight?](https://thestretch.beehiiv.com/p/flexibility-losing-weight) Remember, the goal is not to suffer. The goal is to feel better. So stack a few small wins, let momentum build, and remember you are a human, not a robot. You can do this. Stay Flexy, David **Ready to keep the momentum going?** Scroll down to check out today’s challenge and see how you do! **Please support the stretch** [Cool Flexy Stuff](https://movementbydavid.myshopify.com/discount/StretchFam) -------------------- ## **Movement of the Day ** Pigeon Stretch View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/cf9e54b0-e21b-45f4-aa10-3d75df918980/Pigeon_Stretch.png?t=1769809989) Caption: This stretch opens the hips and glutes, eases lower back tension, and improves hip mobility. Watch the demo [here](https://youtube.com/shorts/jyPKxUzuh1U?feature=share). **How to Do It:** Bring your front leg forward, with the knee bent, and your back leg extended behind. Keep hips square and upright, or fold forward to deepen the stretch. Hold for 30 to 60 seconds, then switch sides. **Tips:** • Keep hips as even as possible • Flex your front foot to protect the knee • Use a cushion under the hip if needed Many of these exercises are in [my ](https://movementbydavid.myshopify.com/discount/StretchFam?redirect=%2Fproducts%2Ffull-body-a-complete-flexibility-plan)[complete flexibility plan.](https://movementbydavid.myshopify.com/discount/StretchFam?redirect=%2Fproducts%2Ffull-body-a-complete-flexibility-plan) Reply “**Full Body**” if you're interested. -------------------- ## **Myth-Busting** MYTH: Stretching before bed always helps you sleep better. Gentle stretching can help you relax, but sleep depends more on light, temperature, and routine. If light stretching helps you wind down, great. Just keep the intensity low. Hard stretching can make it harder to fall asleep. -------------------- ## **Stretch with Me** Full Body Flexibility Series (Ep. 2) Youtube: Full Body Flexibility Series (Ep. 2) - Intermediate Routine ‪@MovementbyDavid‬ (https://youtu.be/e2qhybkIAmM?si=tZRwNMgRdV9z0UA0) Welcome back to the Full Body Series. This intermediate-level session builds on Part 1! Subscribe to _[@WorkoutsbyDavid](https://www.youtube.com/@WorkoutsbyDavid)_ for more follow-along videos! -------------------- ## **Your Voice Matters** Thinking about bringing something back… A while ago, I created a joint health supplement called Flexy Joints. It helped support mobility, recovery, and daily movement. I’m considering bringing it back with better ingredients, stronger research, possibly under a new name, and I want your honest input before doing anything. -------------------- ## **Today’s Challenge** Shoulder Squeezes Sit or stand tall and gently pull your shoulder blades down and together as if sliding them into your back pockets, hold for 5 seconds, then relax. Try to do 10. **Reply** if you made it to 10! Did your shoulders feel less tense? Check out last week’s challenge _[here.](https://thestretch.beehiiv.com/p/back-pain-and-deep-squats#weekly-challenge)_ -------------------- ## ** Thanks for Reading** Don't miss a thing! Add us to your contacts. To make sure you never miss a newsletter, please add _[thestretch@mail.beehiiv.com](mailto:thestretch@mail.beehiiv.com)_ to your safe sender list or contacts. Thanks, Flexy fam! ----------——————————————————————————— Share The Stretch You currently have <strong>0</strong> referrals, only <strong>7</strong> away from receiving Premium eBook <strong>FULL BODY: A COMPLETE FLEXIBILITY PLAN</strong>. Or copy and paste this link to others: https://thestretch.beehiiv.com/subscribe?ref=uj6g1a9JHe ——————————————————————————— ——— You are reading a plain text version of this post. For the best experience, copy and paste this link in your browser to view the post online: https://thestretch.beehiiv.com/p/work-with-hunger-not-against-it

---------- View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/5de37591-e474-4b50-b6a5-22b3d14ef1a3/The__Stretch__1_.png?t=1723010344) Caption: -------------------- ## **Narratives ** Back Pain and Deep Squats View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/d685aa77-3fdf-4cd4-83b0-cc570e3b59c0/Deep_Squat__2_.png?t=1769119665) Caption: **The Squat-Back Pain Connection** Many people with lower back pain struggle to hold a [deep squat](https://youtube.com/shorts/iVo7tcelgUE?si=fGhhr5FqVoB2oz_O). One possible reason is flexibility. Not the only reason. But a common one. Squat problems can come from a few places. Muscles that are tight or weak, habits like sitting a lot, not moving much, or joints that simply refuse to cooperate. Back pain is also usually caused by multiple factors, so there is no single fix that works for everyone. That said, flexibility and regular movement often play a big role. **Why this matters** * Chronic low back pain often improves with regular exercise. * Squat mobility typically improves with exercise  When people start doing things like yoga, Pilates, weight training, martial arts, or honestly anything that gets them moving, they often feel looser and less achy. When movement is missing, stiffness and back discomfort often show up together. Important note. This is not magic. As someone with spinal arthritis, I can confirm that movement does not fix everything. Even the flexy guy has aches and pains. Use common sense and do not force it. If you are not sure where to start, improving your deep squat is a solid option. **Simple squat prep routine** * Soleus stretch: Use a chair to elevate one foot while the other stays on the floor. Think half squat. Hold 30 seconds on each side. * Hip stretch: Lying on your back, pull one knee toward your armpit. Hold 30 seconds on each side. * Assisted deep squat: Sit into a deep squat while holding onto something in front of you for balance. Hold 30 to 60 seconds. Do these two to three times per week to improve your deep squat and give your body some much-needed movement in a very static world. 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…** [Am I Fit? | The Stretch Podcast Ep. 2](https://youtu.be/Mm0AOK1TQhg?si=leWQdZuMsnvsE5Uq) -------------------- ## **Movement of the Day ** Figure Four Stretch View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/ea9847e2-4462-4ea9-a3a2-eabacae335d9/Figure_Four_Stretch.png?t=1769118187) Caption: This stretch opens the hips and glutes while relieving lower-back tension. Watch the demo [here](https://www.youtube.com/shorts/ngIlzEcR8gc). **How to Do It:** Lie on your back and place one ankle over the opposite knee. Stay here if you feel a stretch, or thread your hands through and gently pull the grounded leg toward you. Hold 30 to 60 seconds, then switch sides. **Tips:** • Keep your pelvis heavy on the floor • Pull gently, never force the stretch • Adjust depth based on comfort Many of these exercises can be found in my [flexibility program](https://movementbydavid.myshopify.com/discount/StretchFam?redirect=%2Fproducts%2Ffull-body-a-complete-flexibility-plan). Reply “**Full Body**” if you're interested. -------------------- ## **Myth-Busting** MYTH: Hold the Stretch Until it Hurts Pain signifies "danger" to your nervous system, not progress. The goal is intense discomfort, the "sweet spot," without crossing into actual pain, which only teaches your body to resist. -------------------- ## **Stretch with Me** Let’s Train Your Core Youtube: Follow Along Ab Workout for Core Strength & Stability @Movementbydavid (https://youtu.be/znIgdHSlrVc?si=WSNfdhmFnWbvjb_y) Time to work on your core strength and stability, try this follow-along ab routine. Subscribe to _[@WorkoutsbyDavid](https://www.youtube.com/@WorkoutsbyDavid)_ for more follow-along videos! -------------------- ## **Your Voice Matters** Your Ideal Stretching Routine Length Let us know how much time you like to dedicate to stretching. -------------------- ## **Today’s Challenge** Chin Tucks Sit or stand tall and gently pull your chin straight back as if making a double chin, keeping your head level and eyes forward, then hold for 3 to 5 seconds before relaxing. Repeat 10 times. **Reply** and tell me if your neck felt less tense afterward. Check out last week’s challenge _[here.](https://thestretch.beehiiv.com/p/stretching-microtears#weekly-challenge)_ -------------------- ## ** Thanks for Reading** Don't miss a thing! Add us to your contacts. To make sure you never miss a newsletter, please add _[thestretch@mail.beehiiv.com](mailto:thestretch@mail.beehiiv.com)_ to your safe sender list or contacts. Thanks, Flexy fam! ----------——————————————————————————— Share The Stretch You currently have <strong>0</strong> referrals, only <strong>7</strong> away from receiving Premium eBook <strong>FULL BODY: A COMPLETE FLEXIBILITY PLAN</strong>. Or copy and paste this link to others: https://thestretch.beehiiv.com/subscribe?ref=uj6g1a9JHe ——————————————————————————— ——— You are reading a plain text version of this post. For the best experience, copy and paste this link in your browser to view the post online: https://thestretch.beehiiv.com/p/back-pain-and-deep-squats

---------- Stretch Fam, I just made a video about [FULL BODY: A complete flexibility plan](https://movementbydavid.myshopify.com/discount/StretchFam).** ** Youtube: For the Stretch Newsletter Community. (https://youtu.be/DeJnVH-al2w?si=60sZ609t74x1U3f7) If you’ve enjoyed my eBooks, you’ll love this step-by-step guide for full body flexibility. I needed this years ago. Please check it out.  Also, the next issue of the Stretch is almost done! Please be sure to look for it next week. Thanks for the support. It means the world. Stay Flexy, David View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/edf99480-0d02-436e-b5a9-246831c66653/STAY_FLEXY_Email_Header__1_.png?t=1744684125) Caption: ---------- ——— You are reading a plain text version of this post. For the best experience, copy and paste this link in your browser to view the post online: https://thestretch.beehiiv.com/p/the-plan-i-needed-years-ago

View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/5de37591-e474-4b50-b6a5-22b3d14ef1a3/The__Stretch__1_.png?t=1723010344) Caption: ---------- ## **Narratives ** Stretching = Microtears? View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/c098859b-878c-4d8e-8bde-051e821903a0/Microtears__1_.png?t=1767723881) Caption: Before we begin, check out my [flexibility program](https://movementbydavid.myshopify.com/products/foundation-a-12-week-flexibility-plan-from-beginner-to-intermediate-ebook). 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…** [Strong but not bulky? Here is why](https://creators.yahoo.com/lifestyle/story/strong-but-not-bulky-here-is-why-233701061.html) -------------------- ## **Movement of the Day ** Side Neck Stretch View image: (https://media.beehiiv.com/cdn-cgi/image/fit=scale-down,format=auto,onerror=redirect,quality=80/uploads/asset/file/dd0a3ca2-b151-46d9-af15-232282fa4870/Side_Neck_Stretch.png?t=1767715741) Caption: This stretch releases tension in the neck and upper traps while improving side-to-side mobility. Watch the demo [here](https://youtube.com/shorts/bfLpEWDuSEE?si=Bq2fQ7NxH9AIRO5c). **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 Youtube: The First Stretch Routine You Should Ever Do @MovementbyDavid (https://www.youtube.com/watch?v=r-E7Nbs9pKU) 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](https://www.youtube.com/@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 -------------------- ## **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.](https://thestretch.beehiiv.com/p/static-stretching-doesn-t-deserve-the-hate#weekly-challenge)_ -------------------- ## ** Thanks for Reading** Don't miss a thing! Add us to your contacts. To make sure you never miss a newsletter, please add _[thestretch@mail.beehiiv.com](mailto:thestretch@mail.beehiiv.com)_ to your safe sender list or contacts. Thanks, Flexy fam! ----------——————————————————————————— Share The Stretch You currently have <strong>0</strong> referrals, only <strong>7</strong> away from receiving Premium eBook <strong>FULL BODY: A COMPLETE FLEXIBILITY PLAN</strong>. Or copy and paste this link to others: https://thestretch.beehiiv.com/subscribe?ref=uj6g1a9JHe ——————————————————————————— ——— You are reading a plain text version of this post. For the best experience, copy and paste this link in your browser to view the post online: https://thestretch.beehiiv.com/p/stretching-microtears

View image: (https://link.mail.beehiiv.com/ls/click?upn=u001.-2Bs5AiF4loUInYKSFKSdnvp9rLaCnIehZEzNWFRvUYWK4V-2FTCdEADCjMdPvawFv3ee3XAXhlu4VUlEr-2B7SsubwsIglF5-2BCA1UXxmFZfbxWN9YAGjF6nIQulUystXnMwv3wq9mzzSzeHbVbs0W-2FHkFi35QAtXso5Qz3XTj65Rj4WU1R2-2FwdAnYPzuKdv2kqnj-2FQmzN3dd-2FNKltRK4H0aFrrXoahJ-2BstDC-2FujIXS-2FutPh2ffDuxm9y39KsMs5aGHFna05auh1Vm7-2Bb9TVqZr31feQ-3D-3D-_el_QGy8ao0Yyj-2BNx6R6oNryrxxPR0U2bqilbhP3Rm5eki2qQ5UO1HYgn06EZmF-2FmXDqWph0gf1u6sljQVATBYDHZHqn1ctHIHQac7t10emYvtFrc3zSuNdKMM54mrrxDhDQQqsgLuIuWt3hvEet67kmJBMXTWnXccB1ls4U8PaZ5SAofsqOCWJd7UYCxtbnsU-2FKHRjBBkrIgqgd2OYhnfmmp-2B4DKKQiSnI3KyLEgCEh65nKuVoQKu9F3ArOjijlgZpfi0-2F6RbyX-2FONP4LLtvkHXwKMc1fpdSveibPHaROTjx56nLsENiPl0733NGDjFGfdeMvEKKWRFL4EOOTuSGBIPxIhfyMds6Xn0BMW7voj-2B6IUfDnl2cy7Sn66-2BR93EEovca89nr6BLwLfA3h5WQ-2FRMWpdBCWXiVlipWg3xh76r9oyZn-2BQlHdvdiFf2a0q-2BCk-2BvwPh57-2BL-2FfoCSExZKQAuvbaNntX-2BdIdTb3lr5OWnk5s-2FBTbA7kf7rBKLGjYemqylcQ5UGmkIbc-2FvwKCgjDJqhgm7wpbOOdT9r-2FMDl4e-2Fxis7jVisEPgDltT3jkTtJQWFJ-2FUeR5AUdZYijcSb1TjXWuzrMIeV-2FVfgapvVcLhf1sR570HvTNFP7piZEmttZyAS80J3e1Kf6JUhn6Br4y7yUnrw5bFD0dm-2F3cMOiaK-2BY3Q9R6nFIMjHoH9yUK0SG6CFS Caption: Welcome to The Stretch newsletter! I'm so glad you're now part of the Flexy community! The Stretch is all about helping people of all ages and levels improve their flexibility and mobility. Each edition is packed with practical tips, exercises, and real stories to keep you motivated on your journey. **As a special welcome offer, here are my free eBooks:** * _[Hips](https://link.mail.beehiiv.com/ls/click?upn=u001.-2Bs5AiF4loUInYKSFKSdnvl33nhtPfucvHM1jDlL3GuMoHQeDxJ9IhMQoTasPSFUP2QY0RqbECuMb5jTxUVwYInRXPuXPJhbx9F2GMXxHnJK-2FBvYHVwOED7WmS8KpiovZeegpYiTD1wh2-2FQjg5-2Fa7IgZ9C-2BVf966x8r64wl-2BB0niUsWqtVJEkhrhf6gJUYted1iWn9VnySq4FbTDvDQFAcVEx-2BG8cekIdQQ5m3hco-2F6SSINxXhOfDTLiuthppVp66JPhkh0flky92HY3JVqrV-2BrofGlHIZo-2BSSvCAC0huHfR69mZ0lgir4edPjQSsCCVxWhR2_QGy8ao0Yyj-2BNx6R6oNryrxxPR0U2bqilbhP3Rm5eki2qQ5UO1HYgn06EZmF-2FmXDqWph0gf1u6sljQVATBYDHZHqn1ctHIHQac7t10emYvtFrc3zSuNdKMM54mrrxDhDQQqsgLuIuWt3hvEet67kmJBMXTWnXccB1ls4U8PaZ5SAofsqOCWJd7UYCxtbnsU-2FKHRjBBkrIgqgd2OYhnfmmp-2B4DKKQiSnI3KyLEgCEh65nKuVoQKu9F3ArOjijlgZpfi0-2F6RbyX-2FONP4LLtvkHXwKMc1fpdSveibPHaROTjx56nLsENiPl0733NGDjFGfdeMvEKKWRFL4EOOTuSGBIPxIhfyMds6Xn0BMW7voj-2B6IUfDnl2cy7Sn66-2BR93EEovca89nr6BLwLfA3h5WQ-2FRMWpdBCWXiVlipWg3xh76r9oyZn-2BQlHdvdiFf2a0q-2BCk-2BvwPh57-2BL-2FfoCSExZKQAuvbaNntX-2BdIdTb3lr5OWnk5s-2FBTbA7kf7rBKLGjYemqylcQ5UGmkIbc-2FvwKCgjDJqhgm7wpbOOdT9r-2FMDl4e-2Fxis4hONLYCeCTGjv5GsP1hhXKbMEYW3md8-2Fq0SWmknKbMrV6hrqRxpWETJdI2ueOgtkz4UxE44E8HbLMPG2RcxRzHAObPzj6ko8EGTExlkAA3ZFuNluljyOUNsCOjJvPcQELzQbVLOZIkq9OY9iAzqTMe * _[Spine](https://link.mail.beehiiv.com/ls/click?upn=u001.-2Bs5AiF4loUInYKSFKSdnvl33nhtPfucvHM1jDlL3GuMoHQeDxJ9IhMQoTasPSFUP2QY0RqbECuMb5jTxUVwYImqrcqdb-2FpWaiM-2B-2BGMruAlffAD-2Fqodfij7GT35EbsAIN5UaH2wUdjDMX6MSeMHB4D4tK45F9QLe4NTu9eDOC7z8UdvaTi6KEAF6-2F0UwY2-2FZkkZkdLMmgBVD0RNkFc9sf2nFu-2FtNWUNuec3eidQl-2BwP4tTzpinOLv47f-2Badz2V5wTon-2F-2BhOX4W4XyuyvVh-2FjY9EfuhEbIMXv2X7lWN-2Bl-2FJEnsSFt36YfF6bEgbZX-2BD-2F-2FAbSfv_QGy8ao0Yyj-2BNx6R6oNryrxxPR0U2bqilbhP3Rm5eki2qQ5UO1HYgn06EZmF-2FmXDqWph0gf1u6sljQVATBYDHZHqn1ctHIHQac7t10emYvtFrc3zSuNdKMM54mrrxDhDQQqsgLuIuWt3hvEet67kmJBMXTWnXccB1ls4U8PaZ5SAofsqOCWJd7UYCxtbnsU-2FKHRjBBkrIgqgd2OYhnfmmp-2B4DKKQiSnI3KyLEgCEh65nKuVoQKu9F3ArOjijlgZpfi0-2F6RbyX-2FONP4LLtvkHXwKMc1fpdSveibPHaROTjx56nLsENiPl0733NGDjFGfdeMvEKKWRFL4EOOTuSGBIPxIhfyMds6Xn0BMW7voj-2B6IUfDnl2cy7Sn66-2BR93EEovca89nr6BLwLfA3h5WQ-2FRMWpdBCWXiVlipWg3xh76r9oyZn-2BQlHdvdiFf2a0q-2BCk-2BvwPh57-2BL-2FfoCSExZKQAuvbaNntX-2BdIdTb3lr5OWnk5s-2FBTbA7kf7rBKLGjYemqylcQ5UGmkIbc-2FvwKCgjDJqhgm7wpbOOdT9r-2FMDl4e-2Fxis4XXYvpzA7lKL3NitmSVCucm2erzEVMWXlKKSC3xh4F10kmWOqmsNYO5uIy5jnJxVx2dKRjwZnwA4JBZQ6PsjCESElp5yOZm2nmn6vL-2FDwUu0SB7oWhg6l9hN-2BkjKyoVlERaN1YwphTedx4WKMtfkYf * _[Hamstring](https://link.mail.beehiiv.com/ls/click?upn=u001.-2Bs5AiF4loUInYKSFKSdnvl33nhtPfucvHM1jDlL3GuMoHQeDxJ9IhMQoTasPSFUP2QY0RqbECuMb5jTxUVwYIobL9z8Q-2BkWbLl-2BIkyVcoZR4moKsxPTvb8AKE7uRlmbdvHRlm-2FpzMw35C62sJosXeme79hYPUllRwIHGnd2E4TWk-2BLZ4gDD7PqsQVBc5pd7DU4XUoTInUH1-2BzpGOlvwLp6SWLafbldWg5XF-2FfGwXKemH4C9l1N-2B4Cgm1F2I1rIdNYu5EfTugq1LVirs9lC187RbULfuMwAQzFRLMrJ385ytzx1m8kcw9LPJxeiaVbuKQg54x_QGy8ao0Yyj-2BNx6R6oNryrxxPR0U2bqilbhP3Rm5eki2qQ5UO1HYgn06EZmF-2FmXDqWph0gf1u6sljQVATBYDHZHqn1ctHIHQac7t10emYvtFrc3zSuNdKMM54mrrxDhDQQqsgLuIuWt3hvEet67kmJBMXTWnXccB1ls4U8PaZ5SAofsqOCWJd7UYCxtbnsU-2FKHRjBBkrIgqgd2OYhnfmmp-2B4DKKQiSnI3KyLEgCEh65nKuVoQKu9F3ArOjijlgZpfi0-2F6RbyX-2FONP4LLtvkHXwKMc1fpdSveibPHaROTjx56nLsENiPl0733NGDjFGfdeMvEKKWRFL4EOOTuSGBIPxIhfyMds6Xn0BMW7voj-2B6IUfDnl2cy7Sn66-2BR93EEovca89nr6BLwLfA3h5WQ-2FRMWpdBCWXiVlipWg3xh76r9oyZn-2BQlHdvdiFf2a0q-2BCk-2BvwPh57-2BL-2FfoCSExZKQAuvbaNntX-2BdIdTb3lr5OWnk5s-2FBTbA7kf7rBKLGjYemqylcQ5UGmkIbc-2FvwKCgjDJqhgm7wpbOOdT9r-2FMDl4e-2Fxis6pSimeHZ0WoG1L7FeGYuG08BW12QUVgnZwUWNPP17B-2BhNGfOApESO3fxMywH5Rd-2FOVAJfq45-2FPezpI7lOSqA8T1Fmn3NqpetSq5zmGapxni1RwrC3hnDJbiQdaXfgSZV-2BEY0aAXEBHim1yE862HJBX * _[Shoulders](https://link.mail.beehiiv.com/ls/click?upn=u001.-2Bs5AiF4loUInYKSFKSdnvl33nhtPfucvHM1jDlL3GuMoHQeDxJ9IhMQoTasPSFUPU2DtZ5knphfk-2B1gEq8mYNtqqE3X-2BTuQI4BWVuPfpw7sxJ4Upa5G8eDQ7iblcIvp-2FJx1zn2YNRDB21v5eq3b9G0BPusCJqAEIvXVDj2-2BnzduGZyF4-2BONFoceMWei2-2Bk-2BNkvcjn03P-2BpeDtm5BnPXNFxaSc3Pvvjcw014OB6hWcLaa7Dak9zg8mokLm88Va9ChKDtrGck5iy0xWXyFPozxV1U9TOCzcnHasxgtr13jy-2B9SXOEk-2BmcTKrsIemMn7-2BpakcRD_QGy8ao0Yyj-2BNx6R6oNryrxxPR0U2bqilbhP3Rm5eki2qQ5UO1HYgn06EZmF-2FmXDqWph0gf1u6sljQVATBYDHZHqn1ctHIHQac7t10emYvtFrc3zSuNdKMM54mrrxDhDQQqsgLuIuWt3hvEet67kmJBMXTWnXccB1ls4U8PaZ5SAofsqOCWJd7UYCxtbnsU-2FKHRjBBkrIgqgd2OYhnfmmp-2B4DKKQiSnI3KyLEgCEh65nKuVoQKu9F3ArOjijlgZpfi0-2F6RbyX-2FONP4LLtvkHXwKMc1fpdSveibPHaROTjx56nLsENiPl0733NGDjFGfdeMvEKKWRFL4EOOTuSGBIPxIhfyMds6Xn0BMW7voj-2B6IUfDnl2cy7Sn66-2BR93EEovca89nr6BLwLfA3h5WQ-2FRMWpdBCWXiVlipWg3xh76r9oyZn-2BQlHdvdiFf2a0q-2BCk-2BvwPh57-2BL-2FfoCSExZKQAuvbaNntX-2BdIdTb3lr5OWnk5s-2FBTbA7kf7rBKLGjYemqylcQ5UGmkIbc-2FvwKCgjDJqhgm7wpbOOdT9r-2FMDl4e-2Fxis7pgpCZdHtubAsviLT6igJmxqAcy-2BFQ3iZMR2YH66UXM1lq8NQClXvoEhTyHEVjE0TRauktw8-2BjXgF-2B981yflwanw6mz77kTtc8vP5Z6c-2BbTcZjXEXOq0pu0yl2PVLBnMzSsOBh4MubaJjP3ooJorP-2B Thanks for subscribing! I can't wait to share this journey with you. STAY FLEXY, David View image: (https://link.mail.beehiiv.com/ls/click?upn=u001.-2Bs5AiF4loUInYKSFKSdnvp9rLaCnIehZEzNWFRvUYWK4V-2FTCdEADCjMdPvawFv3ee3XAXhlu4VUlEr-2B7SsubwsIglF5-2BCA1UXxmFZfbxWN9YAGjF6nIQulUystXnMwv3wq9mzzSzeHbVbs0W-2FHkFi-2BtTQWW-2Bgf3ZZoGY9tYV3PEAnuDt9uieRi1qaN-2BZejTdvz2Fs1B0OCTXip78yCm1IkN9CadK20O0AuEV-2BF8v-2FG7OoWAJbLbghwwqrr8i4j746C9z3wNgTZzx3sR3i-2F7kqg-3D-3D3nGG_QGy8ao0Yyj-2BNx6R6oNryrxxPR0U2bqilbhP3Rm5eki2qQ5UO1HYgn06EZmF-2FmXDqWph0gf1u6sljQVATBYDHZHqn1ctHIHQac7t10emYvtFrc3zSuNdKMM54mrrxDhDQQqsgLuIuWt3hvEet67kmJBMXTWnXccB1ls4U8PaZ5SAofsqOCWJd7UYCxtbnsU-2FKHRjBBkrIgqgd2OYhnfmmp-2B4DKKQiSnI3KyLEgCEh65nKuVoQKu9F3ArOjijlgZpfi0-2F6RbyX-2FONP4LLtvkHXwKMc1fpdSveibPHaROTjx56nLsENiPl0733NGDjFGfdeMvEKKWRFL4EOOTuSGBIPxIhfyMds6Xn0BMW7voj-2B6IUfDnl2cy7Sn66-2BR93EEovca89nr6BLwLfA3h5WQ-2FRMWpdBCWXiVlipWg3xh76r9oyZn-2BQlHdvdiFf2a0q-2BCk-2BvwPh57-2BL-2FfoCSExZKQAuvbaNntX-2BdIdTb3lr5OWnk5s-2FBTbA7kf7rBKLGjYemqylcQ5UGmkIbc-2FvwKCgjDJqhgm7wpbOOdT9r-2FMDl4e-2Fxis7DU2Hx3XkM2laaCQ-2BpP0yvr4AbVYmsZ8mHOodflP2O94iG7gEVc2IXW9KqEtMAUMdgBatRLOkAEB8Ob2gicEyGUgPngkMFk15FDQD-2F5xJwhvY7mKp-2BJrTG-2Bgg2AOae28ugj-2FvcjdcPGnlnsg5tyHGL Caption: