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: -------------------- ## **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: