I'm currently recovering from a back injury, I've been stretching a lot more due to encountering your channel and realising that I wasn't stretching enough to actually heal my injury, I thank you for your content, you are doing great work and helping a lot of people, I will start checking out more of your stuff now, God bless
@@rainynight02 it is a download! Sorry it’s a little confusing with the way the “checkout” is set up. It doesn’t need your shipping address or phone. It just needs your email!
When you say that effective stretching should leave you sore, should that soreness carry over to the following day? I know that for strength building, soreness the next day is part of it, especially when starting out. How sore should we be aiming for? I'm working on my hammies. After a stretching session, there are a couple minutes where it hurts or feels awkward to walk, but it doesn't go past maybe 15 minutes of discomfort. Is that the sweet spot, or should I put in more effort? I'd prefer to get results quickly for quality of life reasons, but if I have to be more patient I can live with that too.
"Stretching is bodybuilding for muscle length instead of muscle width" is such a smart way to put it I genuinely think you should push this mantra more and more in your other videos, great insight right there
Agree. This is your talking point. Also, your production values deserve more recognition. This is hard to make -- your working distances snap! These cuts engage viewers. - New Fan in L.A.
As someone who likes bodybuilding and NEVER stretches (at age 27 despite growing up always playing hella sports and lifting weights) but recently Ive needed to because I'm too high and its uncomfortable + leads to injuries. I was already incentivized to stretch, but hearing it can help with building muscle makes me WAY more motivated. DEFINITELY PUSH IT!
Man I’m a biologist in training and I’d like to seriously commend you on your ability to communicate nuanced scientific concepts in a way that most people could probably easily understand. That is a rare gift, even among scientists. I think it also stands as evidence to your credibility and adherence to being an all around ethical Human. Thanks David
@@4_years_leftBeing a scientist requires a baseline level of intelligence. No idiot is going to successfully become a scientist, unless you are talking about things like gender studies "science". But yeah, there are people who are way more intelligent than scientists without actually being one. Being a scientist doesn't make you top of the line intelligent at everything.
No its because biologists learn to communicate with peers first and rarely communicate with laymen. A lot of information has to be spliced out for a lay audience and that can be difficult if you are not used to it.@@4_years_left
This video is genius and it actually also counteracts ADHD attention span throughout the entire video. You were more distracting than anything around me. Great Advice. Thank You!!!!
Right?? I was impressed by the perfect balance of distractability, just enough to help us ADHDers stay pulled in, while maintaining subject matter quality, instead of tipping into the realm of obnoxious.
Recap from 7min 36sec. Thanks David! Regular Stretching is the best place to start Hold stretches for 30 seconds at a time Don't stretch into pain Do 10 sets a week
nah stretch into pain is exactly 💯 what stretching is - that's why we avoid it😂 - it is warming up & listening to body to avoid injury (liked your summary) Stay Flexy
@@jenrich111 stretching to pain is a risk if you're a beginner. Because then you don't know that you shouldn't do it. It should feel uncomfortable but not painful as he already said
Hey David, Great content. As a 64 year old I have just come to realise how important flexibility is. Using your stretches has stopped me from getting injured when I push my 5K and 10K runs to my limit. I don't get sore during or afterwards anymore. Before using your techniques every time I pushed for a new PB I would be crippled for a week!
You're a big inspiration to me right now! I'm only 32 but struggle with fibromyalgia/severe chronic pain, especially in my muscles and connective tissue, and it really affects my mobility and daily functions. I'm trying harder to push towards gradually healing it through diet and consistent exercise/stretching. I definitely feel physically older than my age, but seeing people like you who are able to run 10K marathons and barely be sore after, inspires me to push towards that level of fitness and endurance as well! Kind of weird to think that I may possibly feel the strain of an average person in their 60's, and maybe you feel alot closer to how the average healthy 30 something person would feel! Ofc its all relative, and cant know for sure but its interesting to ponder that.
@@HarvestGremlin I am sorry to hear that you struggle with fibromyalgia, but I am glad that you are being proactive about it. I am no doctor and in no way to I want to play down your condition, but my personal experience is that diet, exercise and a relaxing hobby are as close to a cure-all as you can get. Good luck!
Iv been hitting the gym like crazy for the past couple years and while I feel loads healthier I have some sort of body ache at least twice a week. You really made me reconsider whether I want to walk around like a brick or actually be able to activity move around and pain free.
The great thing is that he shows you can still be strong without being bulky, he has videos on that too how to do that but thats what ive been looking into cause i wanna be strong but i dont wanna be walkin around like a "bodybuilder" and it helps with stretching not being that big too
I don't know why your videos have been coming up in my recommends lately, but you manage to be informative, entertaining, not obnoxious or over the top with what you are teaching, and also this is the most motivating video towards exercise that I've ever seen. I'm going to try to increase flexibility!
I have a feeling they share many viewers already, I love their positivity and the fact that they have different things to offer that you can implement both to your routine
David is a true teacher - catches our attention with shorts and now that we actually want to 'study', he properly shares his knowledge and experience, and we'll listen until the end Also as someone who feels more comfortable with visually memorising stuff, I think it'd be nice if you summed up what you're saying with a short numbered list at 7:40
just wait til you see Hybrid Calisthenics (the trick is stretchy jeans, it's a specific material. I have two pairs, one for work that dont stretch well, half think you could stab em and the knife would break, second pair for daily life that I also workout in like these guys. Grab yourself some soft stretchy jeans theyre so soft and stretchy you can actually sleep in em, feels fine)
@MovementbyDavid… Today, I tried your Week 1 Day 1 hamstring stretch from your ebook, with the full warmup beforehand… and coming from a person who has ALWAYS had tight hamstrings (they even hurt badly on long car rides when I’m driving)… And after just this very first stretching workout: I COULD PUT MY HANDS ON THE GROUND WHILE STANDING UP STRAIGHT (with my palms flat down)!!! Say WHAAAAATTTTTTTTT!!!? Thank you for helping people like me! Can’t wait to see how flexy I get after all 4 weeks!! 👏🏻 #stayflexy
It just occurred to me that part of the reason he's so good at these match-cut transitions--aside from just having an artistic vision and then committing the time and effort into carrying it out, which is a big deal--is that as a movement expert, he can recreate somersaults and other actions with consistent positioning because he has learned to be deliberate about where all his limbs are going. That doesn't make it less impressive. It's more to appreciate.
Stretching daily has changed my life more than you would ever know. I just started doing my routine about six months ago and aside from the increased mobility/flexibility; I have noticed a huge boost in my mood. I challenge anyone who reads this (if you don’t already) to just try it for 1 month every day see what happens. Thanks
As an innately flexible person with a history of sprains and who had to have double knee surgery at 24 (and has only recently realised that the flexibility training I did as a teenager may have added to that) I’d suggest that if you’re going to be doing flexibility training to chat with a physiotherapist and revisit them every so often to make sure you’re training in a way that won’t overdo things and negatively impact you down the line! Stay flexy team!
A chat with a physiotherapist ?. Worst move I ever made was getting treatment by one of them. Cost me a fortune and didn’t help. I found the cause of my pain was a new chair at my work desk . Got my old chair back and I was fine.
Lots of great information. For years, I've encouraged people to stretch by explaining how it's also a form of strength and hypertrophy training. A more flexible muscle is a higher performing muscle. I've noticed that the fitness community over the past few years has started to ridicule and even demonize static stretching. I love static stretching, but i do my share of strength training to balance it.
This! I watch Serena hit her splits on clay and grass tennis courts as a way to avoid a groin injury. She's a testiment to how much stretching is important to an excersise regimine.
I started stretching thanks to you, since last November and I'm pretty inconsistent due to chronic illness ( m.e. & fibromyalgia), but I've noticed a big decrease in chronic pain and some pains I had every day have altogether disappeared such as lower back and hip pain. I also discovered I had a lot of trapped nerves that made movement and exercise very painful, but once I found the right stretches to free them it made everything so much more manageable. I highly recommend stretching for anyone with chronic pain. I now have moved on to dumbbell exercises which is incredible as I couldn't even hold a 2.5kg one 3 years ago due to severe chronic pain in my hands. Thank you for crossing paths with me David - you made such a big difference in my life by doing what you do and I'm incredibly grateful.
Hi, can I ask what stretches you are doing, please? I took suffer with chronic pain, fibro, arthritis and although not diagnosed, I'm pretty sure I fit the criteria for M.E as well. Would really appreciate any alive. Take care and so great that you are working towards a pain-free life. Keep going, take care, and look after yourself. ❤❤
Just wanted to say thank you. Been trying to find a way to exercise that’s right for my body. Kept injuring myself weight training. Can’t run and was really struggling with what I could do instead. After doing your e-books for a few weeks a lot of the upper body pains I was having have completely gone and I’m feeling healthier than when I was training. That alongside yoga (with out sounding cringe) I’m feeling and listening to my body and am also feeling mentally better too. So again, thanks man 🙏🏻
Wow, this is the single most important video I think anyone who wants to be physically healthy should see. Sooooo much content in a concise format with zero fluff. I'm pinning this as I think it will be good to re-watch it from time to time. David, you are a marvelous teacher.
Just got his ebooks and started working on the hamstrings and hips, I'll keep updating the progress. Wish me luck guys Edit: week 1 done, it was awesome, i couldn't touch my toes before and after a week i can barely touch my toes and i feel great. Edit 2: week 2 done, im a bit late but i was caught up in some other stuff, i can touch my toes while sitting now, i can actually sit straight while my legs are straight, i can also touch the ground now, anyways im feeling wayy less pain in calf raises and other exercises. Edit3:- week 3 done and I've seen no improvement and I've given up, sorry to disappoint guys
A few years ago, I was able to go from being unable to bend more than 45 degrees to full pike in less than three months. Ironically, I was quite flexible as a young child and did martial arts, but I never achieved the full pike. Personally, I found high frequency of stretching along with using a big variety of movements to be extremely effective. I would stretch several times a day, doing toe touches, nerve glides, and quarterback squats. Also, I never got sore from stretching, not even a little bit. The stretching itself could be quite painful, but afterwards I always felt amazing. I really like your videos, but I thought that was a little strange.
I don't know how you became the wonderful human you are, but THANK YOU for not only providing us education & resources for FREE, but not gatekeeping your wisedom! You are able to do so much more good for all & i appreciate you for CHOOSING to make your content accesible for all!
I've never seen anyone that could really be considered a "flexibility coach"... until now. Will be adjusting my stretching to incorporate this knowledge
I started a routine of doing 3 reps of trying to touch my toes before bed and after about 3 months of doing that everyday I managed to touch my toes. As long as you do it everyday you'll see some progress eventually.
I've been training like this since having 2 babies & have healed my body drastically in the past 3 years. I've also found pelvic floor strength is directly linked to [active] flexibility.
I hate how much misinformation and lack of information there is too stretching, thanks David, this seems logical and reasonable, gonna be getting my middle splits in no time
seeing you talk about your injury has given me the confidence to start again! I streched a lot back in middle and high school, but after i snapped a tendon and ripped a muscle in my hip, because i actually almost did the same thing as you, has really frown me of the course. I got really scared of injuring myself again because it took soooo long to feel normal again after it.
I'm starting an exercise of 10min of workout and 10min of stretches weekdays, then 20 ish minutes of yoga daily. I'm starting to feel some extra movement possibilities already which would not have been possible before! You are why I added stretching as a workout, and I'm finally practicing it too! Keep it up and stay flexy everyone!!!
Thank you David, I started to stretch thanks to you a bit more than a month ago and I'm surprised at how better I've got. I do religiously 2x30s a day per muscle group but I do them every day. Would you recommand to have days off (just like for building muscles)? or even have a leg day, chest day... so 10x30seconds a day then a week off.
I just started Pilates and your videos definitely helped with that decision. I’ve always wanted to gain muscle strength - or rather strength in my core - and flexibility but I am just not a sports person and I need someone else to push me to my limits. Found this nice Pilates trainer and I am currently doing 1 on 1 sessions with her to make sure I do everything right and we can work on my personal problems and weak spots. Keep up the good work :)
I'm 38, and trying to skateboard again. Picked it back up after 20 years of not doing it. Flexibility is the biggest thing that holds me back. Definitely gonna give this a shot. Quads, hips, calves, and Achilles are the things that kill me the most. Doesn't help standing up for 10 hours a day at work either. Here I was thinking 10 seconds would do something. Haha
@_BiologyMatters_ it's only gotten worse. I think I have blockage in my veins or something. The veins changed color, it feels like I'm walking In a bucket of ice filled with needles all day..
@_BiologyMatters_ no. I have some health issues that's going on. I'm not sure what's wrong with me. I do have poor flexibility, but there's an underlying problem that's more to do with nerves, veins and such causing major problems for me.
I've just paused the video 53 seconds in because I'm so impressed and grateful for the attention span aid, now I can actually keep listening to the video
I’ve on week 2 of your hamstring mobility challenge and my progress so far is super good! I been recording the movement on my TikTok and here on RUclips. I’m excited to stretch again thanks to you sharing these videos @movementwithdavid! Thank you so much!!
This is an amazing synopsis of stretching. No bold claims. Just referring to multiple studies and giving opinions based on personal experience backed up by results. Quite informative and also jives with my own personal experience. I've been a runner for most of my life. I got into it in high school as a cross country runner. We, of course, always stretched before a workout and after. I've recently seen people claiming that runners shouldn't stretch. Their reasoning is that you get better performance when you haven't stretched, and they have shown it to be effective in race results.. It blows my mind for 2 reasons. First, when you are training, you aren't worried about performance. You are worried about improvement. Second, you stretch to prevent injury, not affect performance. The whole thing is nonsense. Maybe they can make an argument for no stretching on race day, but to skip stretching altogether is just ridiculous.
Summary: 3:13 Passive stretches are the best. 3:30 Ideally static passive 5:20 At a high intensity (between discomfort and absolutely painful) 5:49 For 30 seconds per stretch 6:23 5 minutes per week is the minimum effective dose. So 10x sets a week (30s). Rest for 30s between sets
I love you include as a component: the age of the person. I was a professional circus artist, dancer, stunt person and water skier. Now that I'm in the second half of life + I'm trying to maintain and gain flexibility although there's osteoarthritis and fibromyalgia involved. And there's inconsistency from one leg to the other, one arm to the other etc. I'm taking your advice of not stretching to the point of pain. I would love to see myself more flexible next year than I am this year. I'll keep watching. ❤
I am a doctor diagnosed very floppy noodle and I’ve been watching your videos and it really does work. From a first hand account, this is affective. I have also since been going to physical therapy for chronic floppy noodlness and they indeed do similar things but coached by a professional.
@@kevinsj99 The person is flexible but has no strength/muscles, so the body cannot hold those positions, which leads to very easy injuries. Or perhaps hypermobility, but I believe both are solved building muscle.
This is one of the best videos on stretching I have come across, been having intense back pain to where I couldn’t walk my dogs even and my body was stuck bent to the right side. My body is so damn tight I can’t even sit up straight on the ground with my legs out in any position or I fall backwards, my hamstrings are pathetically shortened and stiff and my low back feels like it’s in a death grip from hell, front hip pain, all kinds of stretching I need to do. Thank you.
Summary 7:36 : 1. Static active stretching the best 2. Don't go past the pain, or you can't walk for 6 months 3. 30s is the best 4. 5 minutes a-week works is minimum, so 10 sets a week of 30 secs.
🎯 Key Takeaways for quick navigation: 00:00 🧘♂️ Two years of inconsistent training led to achieving the splits. 00:12 🚀 Implementing the recommended method can yield faster flexibility results. 01:07 🔄 Two primary categories of stretching: static (no movement) and dynamic (with movement). 01:34 💪 Active stretches involve flexing muscles, while passive ones involve relaxation. 02:04 🤹 Stretching is like bodybuilding for muscle length instead of width. 02:32 📖 Research differs on the best stretching methods, with no consensus. 03:13 📉 Personal experience suggests high-intensity passive stretching is fastest. 03:56 🛏️ Static passive stretching may cause less soreness, allowing daily high-intensity routines. 04:38 🌡️ Stretching can increase pain tolerance but don't ignore pain signals. 05:35 ⏳ 30-second stretches are the most effective, based on a study. 06:16 🏋️ 10 sets per week is the recommended minimum for effective flexibility training. 07:25 📝 Starting with regular stretching, holding for 30 seconds, avoiding outright pain, and committing to 10 sets a week yields the best results. 07:52 📘 Free ebooks and courses available for deeper insights on stretching. Made with HARPA AI
Your body mobility is so incredible, you're able to animate your movements in ways that is so helpful for a viewer to comprehend what you're talking about. It's almost like watching a really good animated video explaining some concept. Of course, the way you edit you shoot and edit your videos helps a great deal to illuminate that effect.
Yo, David, just passing by to really thank you, since I've found you on YT, you've been really helpful and got me to thinking about what really was limiting my potencial (which was my legs), and since I followed your instructions on leg/knee and ankle mobility I've got so much better playing volleyball at school! Again, thank you so much for doing these types of videos!
Great video, mate! I haven't seen anyone else explain and show stretchint as much as you do. You are fascinating, and thank you for sticking with one part of fitness that is very important. People should know its importance. It is much appreciated. Stay flalexy! :)
I've seen a bunch of your videos and you convinced me to try the Flexy Joints powder. My joints are hurting more and more these days and my flexibility is practically non-existent. Looking forward to giving this a shot and see what I can do.
Great video! What I felt was missing was how warmup affects stretching. Is it necessary to warm up before stretching or can you do without it? What are the pros and cons to warming up before stretching? Does it increase the effectiveness of stretching? Does it make it safer in terms of lowering the risk of injury? Does it temporarily push back your pain threshold & if so, is this good or bad? How long and intensive should the warm up be? It would be much appreciated if this info was included.
I've never heard anyone say that stretching is bad for you. But I have been told that it stretching before lifting will reduce the performance of that session.
I was always confused by all the conflicting "advice" from the industry. So I went to the people who actually have incredible flexibility - the gymnasts! They said warm up first, do passive static stretch, hold for 2 minutes. Did it, and got my splits all 3 ways in hardly any time.
Awesome! Thanks for the free ebooks sir. Being an avid martial arts fan from my youth I’ve always been very flexible and the benefits have been very apparent my entire life. Alas I’m older now and got a bit chunky during the coughening and it completely robbed me of all my flexibility. Sad times, but as part of my fitness journey I spend 30 minutes stretching out 6 days a week. The meatheads at the gym look at me like I’m wasting my time, but then later I see them barely able to tie their shoelaces in the locker room. I’ve still got a lot of weight to shift but I’ve recovered the majority of my flexibility within just 6 weeks using mostly static stretches. Now I know to go for 30 seconds things could get wild. Thanks again David, stay flexy brother !
Key point as stated is Don't go past pain point. Stretch for as long as it feels good, or even a little less than that. Just find the right balance between exercise and stretch. Don't stretch when under too much endorphins. I walked several hours once on an empty stomach (the two combined is a factor) and once home I didn't feel the stretch. I was able to go way further than usual without any difficulty and pain. But the next day I was permanently injured. I was 20, am now 37. I was very flexible and now can't even really do yoga. Also, if naturally flexible, do something gentle to actually cultivate muscles. And take care of your connective tissues, including tendons and ligaments. Massage with arnica gel or other botanicals every time you got any strain. Work on your posture . You will get deformed more than other people. Don't ever overdo either the flexibility or the strength. Take care of yourself, of your diet, and manage your body and energy as if you were an older person. Because you actually have a limited amount of energy to use up in this life. So even if you have some, get a grasp of your emotions, your breathing, and inner stability. Observe others (a little), be a minimalist and try to make sure you're feeling good about yourself before doing anything.
It took me a month of experimenting to figure out the easiest stretches to perform in bed before sleeping. The unstable surface makes some practically obsolete. I ended up with mostly static leg stretches but threw in a few dynamic arm ones and topped it all off with a dynamic back stretch that flows through multiple "poses". Mostly hamstring stretches due to hyperextending legs/knees in my rest pose. Standing still has always been torture for me, and walking too casually would pull my hamstring. Been doing stretch routines a couple years now with mediocre results since I haven't actually pushed the limit just maintaining what I had. Recently made an "ebb and flow" technique to really push the limit. It's just pushing to the limit, pull back til no tension, and push further. Ebb and flow since it's two step forward, one step back, and repeat till you reach your real limit where you then hold for a set. My arms though don't need much since they're already pretty flexible...like elbow past behind my head flexible. Got a few weird looks for that one. Could only be more flexible if they were double jointed. I could integrate some active arm stretches though if they exist. I only recently learned of "active" stretches since I heard it was bad form to be flexing during it. I guess the problem wasn't flexing itself and just the type of pose. I'll be experimenting again to figure which ones work for me. As it stands I already have a 10-20 min daily routine. I should also look into if it's good as a wake up routine as well, but I'm not a morning person and will forget often. My stretches started with tai chi imitation, but I found it too tiring and complex. I eventually settled on simple leg and arm stretches followed by pseudo yoga poses for another set of legs and finishing on a back routine to get all the muscles I missed.
Awesome. I've been doing 35 seconds (so that it accounts for when I tick the timer and get into the position desired.) I stretch out my legs with one curled in and then reach with my fingers to touch my toes. In about a week, I could actually reach my feet and now I'm working on reaching with both my hands. I'm also pretty good at knowing pain vs discomfort/difficulty. For me, pain is generally sharp and comes suddenly, discomfort is more gradual and gets more intense the further I try to do the stretch. I do quite a few stretches all over, around 20 minutes or even 30 because I work out 3 times a week right now and I'm enjoying being physical. My worst one is reaching my toes. My ankles, calves and hamstrings are tight, especially behind my knees so I'm using floor work to try to lengthen them. Never thought of it as building length, but that makes perfect sense. All strength and muscle building is micro tears that heal from what I understand, so basically you are building it to be longer with stretching.
Amazing! I gotta say - I'm impressed with everything you do: the video itself, the clarity of the way you explain the concepts, the business model, the website... like, you're the perfect content creator! Wish you all the success, and I'm going to start working on my flexibility now!
I’m naturally a bit flexible, but my ability has waned over the years. I never thought of practicing it.. but it sounds amazing to be able to just EXIST on freedom mode!! You’ve convinced me, thanks !!
During dance class my teacher would always try to push our splits to the max,, which works for others i suppose but I got injured from it in march this year and I still feel the pain of that injury :,) the whole incident caused me to get from I have my side splits to I am 35cm (14inches) above the ground.. I am slowly trying to get back at stretching and you're motivating me a lot even tho i am really scared to injure myself even more
Awesome videos! i got to my full front splits on both sides in about 8 months. and intense passive static stretching was also the key for me! I used a free android app called "Splits" and did it 3 times a week. now i do the splits on stage while shredding a guitar solo and it became almost like a signature move for me haha! Keep up the great work!
Been using your advice for a couple months now and went from barely being able to touch my toes to palms on the floor ☺️ Also making very slow splits progress
I have a hypermobility disorder. It's difficult to find a good place to start because although stretching regularly is beneficial, I'm at a higher risk of hurting myself by doing so. Plus I have a hard time identifying if I'm really stretching or if my joints are doing the all the movement. 10 reps a week sounds really manageable though! I will try starting out with the bare basics and see where that takes me. It would be a dream come true to be as flexy and strong as you. I really want to get back into rock climbing! Thanks for knowledge and tips! Stay flexy!
I am sorry! It is quite difficult to suffer from chronic diseases! Do you have something like Ehlers-Danlos disease? Can you dislocate if you stretch too much? I have a degenerative bone disease, and it can be horrible!!! However, exercising is amazing, but we have to be careful!
I'm working on an EDS diagnosis, they're pretty sure that's what it is. I can sub-lux or dislocate if I do too much of anything lol. you be careful exercising as well
@xXxjjTHEjetPLANEXxXx I am sorry that's a horrible disease. I have hypermobility in a few joints, but I can not imagine your condition. EDS is very difficult to diagnose sometimes. Do not give up! Sadly, the medical field is nothing like it used to be. It is known to take an average of 6 years for some people to get diagnosed with fairly known diseases. I pray and hope you find a good and competent doctor who cares about& listens to you. Stay safe! Suffering is awful, but you have inherent value. You may not be able to do everything the healthy do, but you can come to know a level of compassion and love that healthy people have a difficult time grasping. That's what suffering can do for someone if they conquer the fear and sometimes bitterness.
Your videos are amazing and so fun to watch, I bought your 4 week x 3 day a week program and am extremely pleased with the results. Thank you Great Sir for your Hard Work!
brb, gonna go spend 6 months stretching 3 hours a day like strongmen train 3 hours a day. but also gonna be comfy af cause I'ma do it while watching youtube videos n stuff
I started using Pliability which has me holding stretches for anything from 30secs to 3mins which I've come to love. Each day I do 20ish mins of mobility and stretching and have already massively improved on my squat mobility, especially in my hips. 20+ years of playing rugby and not doing much stretching had left me about as flexible as a plank of wood 🤕
I was watching my cats stretch every time they got up, and thought.. there's got to be a reason for it. I started, and having never done any stretches before I'm already in love with it. It feels GOOD to do some nice deep stretches, and in addition to that, it apparently activates the parasympathetic nervous system, which kind of puts you into a rest and relaxation mode, reduces cortisol, and it makes me incredibly tired every time. I start yawning in a minute after I do it.
Did you go to school, or all self taught? Your stuff is excellent. I’ve always been super tight, but I’ve found yoga to be incredibly helpful. I notice changes in my body within a week. I’ve done weight lifting, but because of how tight I am, I always end up injured or extremely sore for days and days. With yoga, I’ve built a lean fairly muscular body and I feel so much better day and night. I’ve enjoyed adding some of your stretches into my routine. Thanks again.
As a powerlifter, I want to be better at flexibility, not for longevity reasons but because being able to do the splits after pulling 300kg off the ground with ease seems really funny
Dave, can I call you Dave? Dave. Please look into making a workout application. I have trawled the play store for a stretching app that covers everything you do from the explanations to the routines. ❤ your videos, they have helped me get back into working out since becoming a Dad! If you can do all your stretches in a field or your kitchen then I have no excuse.
I really hope you see this message. I normally do not subscribe to people, I find it very annoying. But occasionally I reach really good quality content that I would love to support and engage in. I just got out of the military and I have severe back and leg pain that comes and goes. And frankly after seeing your videos (especially since you're stretching in each one) I believe I can stretch more actively now and put forth the effort to hopefully stop being in pain. I look forward to seeing more of your videos that you already have made and new ones to come out. Now let's see if I have got this right on how to end this.... I believe the saying goes..... "Stay flexy"
Thanks for making flexibility great again! Haha I just got a question: If we are just starting to stretch, which free e-book should we start with? And how can we mix flexibility training with lets say, calisthenics or the gym?
He always says choose one and get good at it. You can do two but too many different varieties “can be too much on your plate.” and yes, you can mix it with calisthenics. If anything you’ll greatly benefit with the stretching
I would love to see you address stretching for people with EDS or other forms if significant hypermobility. I've heard so many medical professionals say that stretching is bad across the board for EDS folks, but I don't think it's that simple!
Free ebooks! stayflexy.shop/ebooks
I'm currently recovering from a back injury, I've been stretching a lot more due to encountering your channel and realising that I wasn't stretching enough to actually heal my injury, I thank you for your content, you are doing great work and helping a lot of people, I will start checking out more of your stuff now, God bless
This stuff isn't a download?! It's an actual thing shipped to us??
@@rainynight02 it is a download! Sorry it’s a little confusing with the way the “checkout” is set up. It doesn’t need your shipping address or phone. It just needs your email!
Can somebody tell me where his accent is from? It sounds so diferent to young americans and its so clear..
When you say that effective stretching should leave you sore, should that soreness carry over to the following day? I know that for strength building, soreness the next day is part of it, especially when starting out. How sore should we be aiming for? I'm working on my hammies. After a stretching session, there are a couple minutes where it hurts or feels awkward to walk, but it doesn't go past maybe 15 minutes of discomfort. Is that the sweet spot, or should I put in more effort? I'd prefer to get results quickly for quality of life reasons, but if I have to be more patient I can live with that too.
"Stretching is bodybuilding for muscle length instead of muscle width" is such a smart way to put it I genuinely think you should push this mantra more and more in your other videos, great insight right there
I'd never thought about that before. When he said it he blew my mind.
Agree. This is your talking point. Also, your production values deserve more recognition. This is hard to make -- your working distances snap! These cuts engage viewers. - New Fan in L.A.
As someone who likes bodybuilding and NEVER stretches (at age 27 despite growing up always playing hella sports and lifting weights) but recently Ive needed to because I'm too high and its uncomfortable + leads to injuries. I was already incentivized to stretch, but hearing it can help with building muscle makes me WAY more motivated. DEFINITELY PUSH IT!
I agree.. I’ve never thought of it like that.. but it makes it that much better ..
I wish to become *LONG*
this man had the AUDACITY to add an attention span aid video, and it clearly worked in his favour
fr
Bruh I wasn’t even sure what I was looking at 😂 but it definitely worked
😂😂
I tried my best to not look at it lol, i only looked 2 times
Frfr
Man I’m a biologist in training and I’d like to seriously commend you on your ability to communicate nuanced scientific concepts in a way that most people could probably easily understand. That is a rare gift, even among scientists. I think it also stands as evidence to your credibility and adherence to being an all around ethical Human. Thanks David
Personally I feel like nobody explains worse than scientists.
Fellow biologist in training as well! Good luck for your future endeavors!
Yeah pretty sure that's because scientists aren't actually too intelligent 😂
@@4_years_leftBeing a scientist requires a baseline level of intelligence. No idiot is going to successfully become a scientist, unless you are talking about things like gender studies "science".
But yeah, there are people who are way more intelligent than scientists without actually being one. Being a scientist doesn't make you top of the line intelligent at everything.
No its because biologists learn to communicate with peers first and rarely communicate with laymen. A lot of information has to be spliced out for a lay audience and that can be difficult if you are not used to it.@@4_years_left
This video is genius and it actually also counteracts ADHD attention span throughout the entire video. You were more distracting than anything around me. Great Advice. Thank You!!!!
Right?? I was impressed by the perfect balance of distractability, just enough to help us ADHDers stay pulled in, while maintaining subject matter quality, instead of tipping into the realm of obnoxious.
Lol
@@HarvestGremlineverytime these adhders will pull out some kind of shitty ass excuse to get attention lmfao
Recap from 7min 36sec. Thanks David!
Regular Stretching is the best place to start
Hold stretches for 30 seconds at a time
Don't stretch into pain
Do 10 sets a week
nah stretch into pain is exactly 💯 what stretching is - that's why we avoid it😂 - it is warming up & listening to body to avoid injury (liked your summary) Stay Flexy
@@jenrich111 stretching to pain is a risk if you're a beginner. Because then you don't know that you shouldn't do it. It should feel uncomfortable but not painful as he already said
Yes I find that actually really helps a lot
@@jenrich111feeling uncomfortable isnt the same as being in pain.
is this an ai generated comment?
Hey David,
Great content. As a 64 year old I have just come to realise how important flexibility is. Using your stretches has stopped me from getting injured when I push my 5K and 10K runs to my limit.
I don't get sore during or afterwards anymore. Before using your techniques every time I pushed for a new PB I would be crippled for a week!
That's awesome!
You don’t look 64!!
You must live a very healthy lifestyle.
You're a big inspiration to me right now! I'm only 32 but struggle with fibromyalgia/severe chronic pain, especially in my muscles and connective tissue, and it really affects my mobility and daily functions. I'm trying harder to push towards gradually healing it through diet and consistent exercise/stretching. I definitely feel physically older than my age, but seeing people like you who are able to run 10K marathons and barely be sore after, inspires me to push towards that level of fitness and endurance as well!
Kind of weird to think that I may possibly feel the strain of an average person in their 60's, and maybe you feel alot closer to how the average healthy 30 something person would feel! Ofc its all relative, and cant know for sure but its interesting to ponder that.
@@HarvestGremlin I am sorry to hear that you struggle with fibromyalgia, but I am glad that you are being proactive about it.
I am no doctor and in no way to I want to play down your condition, but my personal experience is that diet, exercise and a relaxing hobby are as close to a cure-all as you can get.
Good luck!
Iv been hitting the gym like crazy for the past couple years and while I feel loads healthier I have some sort of body ache at least twice a week. You really made me reconsider whether I want to walk around like a brick or actually be able to activity move around and pain free.
You can be muscular and flexible, they aren't mutually exclusive. Look at Jujimufu
Just do both?
@@jay17737right. I dont get these people. You were always supposed to do both.
you can be both, look at jujimufu
The great thing is that he shows you can still be strong without being bulky, he has videos on that too how to do that but thats what ive been looking into cause i wanna be strong but i dont wanna be walkin around like a "bodybuilder" and it helps with stretching not being that big too
I don't know why your videos have been coming up in my recommends lately, but you manage to be informative, entertaining, not obnoxious or over the top with what you are teaching, and also this is the most motivating video towards exercise that I've ever seen. I'm going to try to increase flexibility!
a movementbydavid and hybrid calisthenics collab would be so sick! you’re both such unique characters but equally insightful and inviting (:
I have a feeling they share many viewers already, I love their positivity and the fact that they have different things to offer that you can implement both to your routine
Yessssssss
that kind of collab would be LEGENDARY
I like that they they focus on other thing in fitness other than strength and endurance
yessss we NEED this to happen
why was the attention span aid actually working during the ad segment!?
this is borderline witchcraft. I am impressed and terrified.
David is a true teacher - catches our attention with shorts and now that we actually want to 'study', he properly shares his knowledge and experience, and we'll listen until the end
Also as someone who feels more comfortable with visually memorising stuff, I think it'd be nice if you summed up what you're saying with a short numbered list at 7:40
yea he also put an attention span aid which helped
@@joshdeconcentrated2674 good to know it actually helps some people, cause for me it was distracting :D
Also he puts subway surfer for attention span
This was one of the best, interesting, coolest instructionals I've ever seen
@@joshdeconcentrated2674if you can’t sit through an 8 minute video then you have no hope of functioning in the real world
Thanks David
You could have made a good amount of money but decided to sell the ebooks for free, you have my respect, thanks for helping me and many others.
how tf he's doing this with jeans on
just wait til you see Hybrid Calisthenics
(the trick is stretchy jeans, it's a specific material. I have two pairs, one for work that dont stretch well, half think you could stab em and the knife would break, second pair for daily life that I also workout in like these guys. Grab yourself some soft stretchy jeans theyre so soft and stretchy you can actually sleep in em, feels fine)
They got this new stretchy denim with elastic material my boi
His pants gained flexibility at the same pace he did obviously
Maybe he is not flexible a at all. 😮 Where I can buy those jeans
@@airetierrafuegoaguamaybe he doesnt have legs 😮
I’ve been doing this routine for all 3 of my splits for a bit over a month now and I’ve had noticeable progress
Same! Going on 2 months and I still can’t hit my front splits but I’m getting close!
Are you counting both sides of your front split as 2 different splits or is there a secret third split that I don't know of?
@@DestopLine I was wondering the same thing... lol
Right front, left front, middle
That’s always good to here
@MovementbyDavid… Today, I tried your Week 1 Day 1 hamstring stretch from your ebook, with the full warmup beforehand… and coming from a person who has ALWAYS had tight hamstrings (they even hurt badly on long car rides when I’m driving)…
And after just this very first stretching workout:
I COULD PUT MY HANDS ON THE GROUND WHILE STANDING UP STRAIGHT (with my palms flat down)!!! Say WHAAAAATTTTTTTTT!!!?
Thank you for helping people like me! Can’t wait to see how flexy I get after all 4 weeks!! 👏🏻
#stayflexy
It just occurred to me that part of the reason he's so good at these match-cut transitions--aside from just having an artistic vision and then committing the time and effort into carrying it out, which is a big deal--is that as a movement expert, he can recreate somersaults and other actions with consistent positioning because he has learned to be deliberate about where all his limbs are going. That doesn't make it less impressive. It's more to appreciate.
Stretching daily has changed my life more than you would ever know. I just started doing my routine about six months ago and aside from the increased mobility/flexibility; I have noticed a huge boost in my mood. I challenge anyone who reads this (if you don’t already) to just try it for 1 month every day see what happens. Thanks
You're the real deal. Straight to the point. No gimmicks. I subscribed.
As an innately flexible person with a history of sprains and who had to have double knee surgery at 24 (and has only recently realised that the flexibility training I did as a teenager may have added to that) I’d suggest that if you’re going to be doing flexibility training to chat with a physiotherapist and revisit them every so often to make sure you’re training in a way that won’t overdo things and negatively impact you down the line! Stay flexy team!
Good advice
In this economy?
A chat with a physiotherapist ?. Worst move I ever made was getting treatment by one of them. Cost me a fortune and didn’t help. I found the cause of my pain was a new chair at my work desk . Got my old chair back and I was fine.
I wonder if you have any form of EDS, I think that could also be a possible explanation. But also I have idea what I'm talking about lol
@@JoyKathleeenOr just general hypermobility
Lots of great information. For years, I've encouraged people to stretch by explaining how it's also a form of strength and hypertrophy training. A more flexible muscle is a higher performing muscle.
I've noticed that the fitness community over the past few years has started to ridicule and even demonize static stretching.
I love static stretching, but i do my share of strength training to balance it.
This! I watch Serena hit her splits on clay and grass tennis courts as a way to avoid a groin injury. She's a testiment to how much stretching is important to an excersise regimine.
I started stretching thanks to you, since last November and I'm pretty inconsistent due to chronic illness ( m.e. & fibromyalgia), but I've noticed a big decrease in chronic pain and some pains I had every day have altogether disappeared such as lower back and hip pain.
I also discovered I had a lot of trapped nerves that made movement and exercise very painful, but once I found the right stretches to free them it made everything so much more manageable.
I highly recommend stretching for anyone with chronic pain. I now have moved on to dumbbell exercises which is incredible as I couldn't even hold a 2.5kg one 3 years ago due to severe chronic pain in my hands.
Thank you for crossing paths with me David - you made such a big difference in my life by doing what you do and I'm incredibly grateful.
Hi, can I ask what stretches you are doing, please? I took suffer with chronic pain, fibro, arthritis and although not diagnosed, I'm pretty sure I fit the criteria for M.E as well. Would really appreciate any alive. Take care and so great that you are working towards a pain-free life. Keep going, take care, and look after yourself. ❤❤
You've inspired me! Also wondering which stretches you find best.
Just wanted to say thank you. Been trying to find a way to exercise that’s right for my body. Kept injuring myself weight training. Can’t run and was really struggling with what I could do instead.
After doing your e-books for a few weeks a lot of the upper body pains I was having have completely gone and I’m feeling healthier than when I was training.
That alongside yoga (with out sounding cringe) I’m feeling and listening to my body and am also feeling mentally better too. So again, thanks man 🙏🏻
That’s fascia for you! 🎉
I hope you’re v proud of yourself 😊
Wow, this is the single most important video I think anyone who wants to be physically healthy should see. Sooooo much content in a concise format with zero fluff. I'm pinning this as I think it will be good to re-watch it from time to time. David, you are a marvelous teacher.
Just got his ebooks and started working on the hamstrings and hips, I'll keep updating the progress. Wish me luck guys
Edit: week 1 done, it was awesome, i couldn't touch my toes before and after a week i can barely touch my toes and i feel great.
Edit 2: week 2 done, im a bit late but i was caught up in some other stuff, i can touch my toes while sitting now, i can actually sit straight while my legs are straight, i can also touch the ground now, anyways im feeling wayy less pain in calf raises and other exercises.
Edit3:- week 3 done and I've seen no improvement and I've given up, sorry to disappoint guys
Nice!!
keep it up bro👍
i got the books too, but only details for day 1-3 are inside.. yours too?
@@rolfahno all 4
@@rolfah It's 4 exercises a day, 3 days a week for 4 weeks.
A few years ago, I was able to go from being unable to bend more than 45 degrees to full pike in less than three months. Ironically, I was quite flexible as a young child and did martial arts, but I never achieved the full pike. Personally, I found high frequency of stretching along with using a big variety of movements to be extremely effective. I would stretch several times a day, doing toe touches, nerve glides, and quarterback squats. Also, I never got sore from stretching, not even a little bit. The stretching itself could be quite painful, but afterwards I always felt amazing. I really like your videos, but I thought that was a little strange.
I don't know how you became the wonderful human you are, but THANK YOU for not only providing us education & resources for FREE, but not gatekeeping your wisedom! You are able to do so much more good for all & i appreciate you for CHOOSING to make your content accesible for all!
Love that David just casually does a decent attitude turn in sneakers on asphalt😮! Great content. Thanks for sharing!
I've never seen anyone that could really be considered a "flexibility coach"... until now. Will be adjusting my stretching to incorporate this knowledge
I started a routine of doing 3 reps of trying to touch my toes before bed and after about 3 months of doing that everyday I managed to touch my toes. As long as you do it everyday you'll see some progress eventually.
I've been training like this since having 2 babies & have healed my body drastically in the past 3 years. I've also found pelvic floor strength is directly linked to [active] flexibility.
What is pelvic floor strength any links?
I hate how much misinformation and lack of information there is too stretching, thanks David, this seems logical and reasonable, gonna be getting my middle splits in no time
0:30 thank you for placing the attention span thingy, i deeply appreciate your work
the editing on your videos is insane! such a smooth flow and fits perfectly to the way you talk and the topic. big thanks for your videos!
seeing you talk about your injury has given me the confidence to start again! I streched a lot back in middle and high school, but after i snapped a tendon and ripped a muscle in my hip, because i actually almost did the same thing as you, has really frown me of the course. I got really scared of injuring myself again because it took soooo long to feel normal again after it.
the flow of your videos is reminding me of Vsauce. it's been nice watching your skills improve in real time!
I'm starting an exercise of 10min of workout and 10min of stretches weekdays, then 20 ish minutes of yoga daily. I'm starting to feel some extra movement possibilities already which would not have been possible before! You are why I added stretching as a workout, and I'm finally practicing it too! Keep it up and stay flexy everyone!!!
Thank you David, I started to stretch thanks to you a bit more than a month ago and I'm surprised at how better I've got.
I do religiously 2x30s a day per muscle group but I do them every day.
Would you recommand to have days off (just like for building muscles)? or even have a leg day, chest day... so 10x30seconds a day then a week off.
I just started Pilates and your videos definitely helped with that decision. I’ve always wanted to gain muscle strength - or rather strength in my core - and flexibility but I am just not a sports person and I need someone else to push me to my limits. Found this nice Pilates trainer and I am currently doing 1 on 1 sessions with her to make sure I do everything right and we can work on my personal problems and weak spots.
Keep up the good work :)
I'm 38, and trying to skateboard again. Picked it back up after 20 years of not doing it. Flexibility is the biggest thing that holds me back. Definitely gonna give this a shot. Quads, hips, calves, and Achilles are the things that kill me the most. Doesn't help standing up for 10 hours a day at work either. Here I was thinking 10 seconds would do something. Haha
How has your progress been?
@_BiologyMatters_ it's only gotten worse. I think I have blockage in my veins or something. The veins changed color, it feels like I'm walking In a bucket of ice filled with needles all day..
@pheinted6386 Because you followed this flexibility program?
@_BiologyMatters_ no. I have some health issues that's going on. I'm not sure what's wrong with me. I do have poor flexibility, but there's an underlying problem that's more to do with nerves, veins and such causing major problems for me.
@@pheinted6386 I wish you all the best. Hopefully, you can recover.
I've just paused the video 53 seconds in because I'm so impressed and grateful for the attention span aid, now I can actually keep listening to the video
I’ve on week 2 of your hamstring mobility challenge and my progress so far is super good! I been recording the movement on my TikTok and here on RUclips. I’m excited to stretch again thanks to you sharing these videos @movementwithdavid! Thank you so much!!
This is an amazing synopsis of stretching. No bold claims. Just referring to multiple studies and giving opinions based on personal experience backed up by results. Quite informative and also jives with my own personal experience.
I've been a runner for most of my life. I got into it in high school as a cross country runner. We, of course, always stretched before a workout and after. I've recently seen people claiming that runners shouldn't stretch. Their reasoning is that you get better performance when you haven't stretched, and they have shown it to be effective in race results.. It blows my mind for 2 reasons. First, when you are training, you aren't worried about performance. You are worried about improvement. Second, you stretch to prevent injury, not affect performance. The whole thing is nonsense. Maybe they can make an argument for no stretching on race day, but to skip stretching altogether is just ridiculous.
Summary:
3:13 Passive stretches are the best.
3:30 Ideally static passive
5:20 At a high intensity (between discomfort and absolutely painful)
5:49 For 30 seconds per stretch
6:23 5 minutes per week is the minimum effective dose. So 10x sets a week (30s). Rest for 30s between sets
BRO
UR VIDEOS AND QUICK PACE OF SWITCHING SCENES REALLY HELPS FOCUS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Bro.. What pants are you fucking rocking?? Those bad boys are the unsung hero of this story
I love you include as a component: the age of the person. I was a professional circus artist, dancer, stunt person and water skier. Now that I'm in the second half of life + I'm trying to maintain and gain flexibility although there's osteoarthritis and fibromyalgia involved. And there's inconsistency from one leg to the other, one arm to the other etc. I'm taking your advice of not stretching to the point of pain. I would love to see myself more flexible next year than I am this year. I'll keep watching. ❤
I am a doctor diagnosed very floppy noodle and I’ve been watching your videos and it really does work. From a first hand account, this is affective. I have also since been going to physical therapy for chronic floppy noodlness and they indeed do similar things but coached by a professional.
What do you mean by floppy noodle? What's the actual diagnosis lol I'm just curious, I'm a physical therapist.
@@kevinsj99 The person is flexible but has no strength/muscles, so the body cannot hold those positions, which leads to very easy injuries. Or perhaps hypermobility, but I believe both are solved building muscle.
This is one of the best videos on stretching I have come across, been having intense back pain to where I couldn’t walk my dogs even and my body was stuck bent to the right side. My body is so damn tight I can’t even sit up straight on the ground with my legs out in any position or I fall backwards, my hamstrings are pathetically shortened and stiff and my low back feels like it’s in a death grip from hell, front hip pain, all kinds of stretching I need to do. Thank you.
Ngl, that subway surfers stopped me from skipping
Same ngl
Summary 7:36 :
1. Static active stretching the best
2. Don't go past the pain, or you can't walk for 6 months
3. 30s is the best
4. 5 minutes a-week works is minimum, so 10 sets a week of 30 secs.
🎯 Key Takeaways for quick navigation:
00:00 🧘♂️ Two years of inconsistent training led to achieving the splits.
00:12 🚀 Implementing the recommended method can yield faster flexibility results.
01:07 🔄 Two primary categories of stretching: static (no movement) and dynamic (with movement).
01:34 💪 Active stretches involve flexing muscles, while passive ones involve relaxation.
02:04 🤹 Stretching is like bodybuilding for muscle length instead of width.
02:32 📖 Research differs on the best stretching methods, with no consensus.
03:13 📉 Personal experience suggests high-intensity passive stretching is fastest.
03:56 🛏️ Static passive stretching may cause less soreness, allowing daily high-intensity routines.
04:38 🌡️ Stretching can increase pain tolerance but don't ignore pain signals.
05:35 ⏳ 30-second stretches are the most effective, based on a study.
06:16 🏋️ 10 sets per week is the recommended minimum for effective flexibility training.
07:25 📝 Starting with regular stretching, holding for 30 seconds, avoiding outright pain, and committing to 10 sets a week yields the best results.
07:52 📘 Free ebooks and courses available for deeper insights on stretching.
Made with HARPA AI
Ai 0-0
Your body mobility is so incredible, you're able to animate your movements in ways that is so helpful for a viewer to comprehend what you're talking about. It's almost like watching a really good animated video explaining some concept. Of course, the way you edit you shoot and edit your videos helps a great deal to illuminate that effect.
Ok 💀 but what stretches should I do now ?
Literally has full multi week plan on the video description
What?💀@@EarthMuffinVibes
Gotta buy the book.. 🤷♂️
@@MoreThanFuel demmm 😭😭
@@JOKER-hw5mxim late but the ebooks are free
Yo, David, just passing by to really thank you, since I've found you on YT, you've been really helpful and got me to thinking about what really was limiting my potencial (which was my legs), and since I followed your instructions on leg/knee and ankle mobility I've got so much better playing volleyball at school!
Again, thank you so much for doing these types of videos!
Great video, mate! I haven't seen anyone else explain and show stretchint as much as you do. You are fascinating, and thank you for sticking with one part of fitness that is very important. People should know its importance. It is much appreciated. Stay flalexy! :)
I've seen a bunch of your videos and you convinced me to try the Flexy Joints powder. My joints are hurting more and more these days and my flexibility is practically non-existent. Looking forward to giving this a shot and see what I can do.
Great video! What I felt was missing was how warmup affects stretching. Is it necessary to warm up before stretching or can you do without it? What are the pros and cons to warming up before stretching? Does it increase the effectiveness of stretching? Does it make it safer in terms of lowering the risk of injury? Does it temporarily push back your pain threshold & if so, is this good or bad? How long and intensive should the warm up be? It would be much appreciated if this info was included.
It's the same as building muscle. Warming up makes injuries less likely. 😊
I've never heard anyone say that stretching is bad for you.
But I have been told that it stretching before lifting will reduce the performance of that session.
I was always confused by all the conflicting "advice" from the industry. So I went to the people who actually have incredible flexibility - the gymnasts! They said warm up first, do passive static stretch, hold for 2 minutes. Did it, and got my splits all 3 ways in hardly any time.
May I ask, how much time? Days, weeks, or months? Just so I know what's possible and reasonable? Thank you 😊
Awesome! Thanks for the free ebooks sir. Being an avid martial arts fan from my youth I’ve always been very flexible and the benefits have been very apparent my entire life. Alas I’m older now and got a bit chunky during the coughening and it completely robbed me of all my flexibility. Sad times, but as part of my fitness journey I spend 30 minutes stretching out 6 days a week. The meatheads at the gym look at me like I’m wasting my time, but then later I see them barely able to tie their shoelaces in the locker room. I’ve still got a lot of weight to shift but I’ve recovered the majority of my flexibility within just 6 weeks using mostly static stretches. Now I know to go for 30 seconds things could get wild.
Thanks again David, stay flexy brother !
I love your videos! The short-form ones are great, but it’s wonderful to have so much info in one place in the long-form ones 🧡
Thank you for summing this up, it makes a lot of sense that stretching is similar to weightlifting in many ways
Key point as stated is Don't go past pain point. Stretch for as long as it feels good, or even a little less than that. Just find the right balance between exercise and stretch. Don't stretch when under too much endorphins. I walked several hours once on an empty stomach (the two combined is a factor) and once home I didn't feel the stretch. I was able to go way further than usual without any difficulty and pain. But the next day I was permanently injured. I was 20, am now 37. I was very flexible and now can't even really do yoga.
Also, if naturally flexible, do something gentle to actually cultivate muscles. And take care of your connective tissues, including tendons and ligaments. Massage with arnica gel or other botanicals every time you got any strain. Work on your posture . You will get deformed more than other people. Don't ever overdo either the flexibility or the strength. Take care of yourself, of your diet, and manage your body and energy as if you were an older person. Because you actually have a limited amount of energy to use up in this life. So even if you have some, get a grasp of your emotions, your breathing, and inner stability. Observe others (a little), be a minimalist and try to make sure you're feeling good about yourself before doing anything.
Thanks for shared wisdom
It took me a month of experimenting to figure out the easiest stretches to perform in bed before sleeping. The unstable surface makes some practically obsolete. I ended up with mostly static leg stretches but threw in a few dynamic arm ones and topped it all off with a dynamic back stretch that flows through multiple "poses". Mostly hamstring stretches due to hyperextending legs/knees in my rest pose. Standing still has always been torture for me, and walking too casually would pull my hamstring.
Been doing stretch routines a couple years now with mediocre results since I haven't actually pushed the limit just maintaining what I had. Recently made an "ebb and flow" technique to really push the limit. It's just pushing to the limit, pull back til no tension, and push further. Ebb and flow since it's two step forward, one step back, and repeat till you reach your real limit where you then hold for a set. My arms though don't need much since they're already pretty flexible...like elbow past behind my head flexible. Got a few weird looks for that one. Could only be more flexible if they were double jointed. I could integrate some active arm stretches though if they exist.
I only recently learned of "active" stretches since I heard it was bad form to be flexing during it. I guess the problem wasn't flexing itself and just the type of pose. I'll be experimenting again to figure which ones work for me. As it stands I already have a 10-20 min daily routine. I should also look into if it's good as a wake up routine as well, but I'm not a morning person and will forget often.
My stretches started with tai chi imitation, but I found it too tiring and complex. I eventually settled on simple leg and arm stretches followed by pseudo yoga poses for another set of legs and finishing on a back routine to get all the muscles I missed.
This was wonderfully informative. Very excited to see what you have in store. 🤘
Awesome. I've been doing 35 seconds (so that it accounts for when I tick the timer and get into the position desired.) I stretch out my legs with one curled in and then reach with my fingers to touch my toes. In about a week, I could actually reach my feet and now I'm working on reaching with both my hands.
I'm also pretty good at knowing pain vs discomfort/difficulty. For me, pain is generally sharp and comes suddenly, discomfort is more gradual and gets more intense the further I try to do the stretch.
I do quite a few stretches all over, around 20 minutes or even 30 because I work out 3 times a week right now and I'm enjoying being physical. My worst one is reaching my toes. My ankles, calves and hamstrings are tight, especially behind my knees so I'm using floor work to try to lengthen them.
Never thought of it as building length, but that makes perfect sense. All strength and muscle building is micro tears that heal from what I understand, so basically you are building it to be longer with stretching.
Amazing! I gotta say - I'm impressed with everything you do: the video itself, the clarity of the way you explain the concepts, the business model, the website... like, you're the perfect content creator! Wish you all the success, and I'm going to start working on my flexibility now!
I’m naturally a bit flexible, but my ability has waned over the years. I never thought of practicing it.. but it sounds amazing to be able to just EXIST on freedom mode!! You’ve convinced me, thanks !!
I low key needed this for volleyball
Yaa bro low keey liittt
Thank you so much for these free resources!! I’ve been looking for a straightforward way to progress in flexibility and this is it!
Did that stretch routine you posted sometime back for two weeks and I can sit cross-legged again.
Thanks, David.
Could you please share the video which you have mentioned?
@@maciejterepko4434It might be this one since it's his most popular : ruclips.net/video/eQHmKJh20_c/видео.htmlsi=n9W_dDg0BIXO8b3A
He cant keep getting away with these smooth transitions
This channel in combination with squatuniversity is everything you need to know to safely build muscle and increase flexibility ❤
During dance class my teacher would always try to push our splits to the max,, which works for others i suppose but I got injured from it in march this year and I still feel the pain of that injury :,) the whole incident caused me to get from I have my side splits to I am 35cm (14inches) above the ground.. I am slowly trying to get back at stretching and you're motivating me a lot even tho i am really scared to injure myself even more
I love the attention aid
Yin Yoga is a fantastic place. Touched my toes and fixed my back pain in a month of doing that.
Not only is knowledge on the subject high, your delivery is fantastic!
Awesome videos! i got to my full front splits on both sides in about 8 months. and intense passive static stretching was also the key for me! I used a free android app called "Splits" and did it 3 times a week. now i do the splits on stage while shredding a guitar solo and it became almost like a signature move for me haha!
Keep up the great work!
Been using your advice for a couple months now and went from barely being able to touch my toes to palms on the floor ☺️
Also making very slow splits progress
I have a hypermobility disorder. It's difficult to find a good place to start because although stretching regularly is beneficial, I'm at a higher risk of hurting myself by doing so. Plus I have a hard time identifying if I'm really stretching or if my joints are doing the all the movement. 10 reps a week sounds really manageable though! I will try starting out with the bare basics and see where that takes me. It would be a dream come true to be as flexy and strong as you. I really want to get back into rock climbing! Thanks for knowledge and tips! Stay flexy!
I am sorry! It is quite difficult to suffer from chronic diseases! Do you have something like Ehlers-Danlos disease? Can you dislocate if you stretch too much?
I have a degenerative bone disease, and it can be horrible!!! However, exercising is amazing, but we have to be careful!
I'm working on an EDS diagnosis, they're pretty sure that's what it is. I can sub-lux or dislocate if I do too much of anything lol. you be careful exercising as well
@xXxjjTHEjetPLANEXxXx I am sorry that's a horrible disease. I have hypermobility in a few joints, but I can not imagine your condition.
EDS is very difficult to diagnose sometimes. Do not give up! Sadly, the medical field is nothing like it used to be. It is known to take an average of 6 years for some people to get diagnosed with fairly known diseases.
I pray and hope you find a good and competent doctor who cares about& listens to you.
Stay safe! Suffering is awful, but you have inherent value. You may not be able to do everything the healthy do, but you can come to know a level of compassion and love that healthy people have a difficult time grasping. That's what suffering can do for someone if they conquer the fear and sometimes bitterness.
Your videos are amazing and so fun to watch, I bought your 4 week x 3 day a week program and am extremely pleased with the results. Thank you Great Sir for your Hard Work!
brb, gonna go spend 6 months stretching 3 hours a day like strongmen train 3 hours a day.
but also gonna be comfy af cause I'ma do it while watching youtube videos n stuff
It’s been 9 months any progress ?
Dude...i'm halfway into the video and you already rewired my brain on how a proper tutorial video should look like.
Excellent stuff my man!
The subway surfers playing along with the sponsors 💀💀💀💀
41 yrs of life & the kind of stretching I do now makes me feel sore when I’m done! But I feel sooo good overall. ❤❤
I started using Pliability which has me holding stretches for anything from 30secs to 3mins which I've come to love. Each day I do 20ish mins of mobility and stretching and have already massively improved on my squat mobility, especially in my hips. 20+ years of playing rugby and not doing much stretching had left me about as flexible as a plank of wood 🤕
I was watching my cats stretch every time they got up, and thought.. there's got to be a reason for it.
I started, and having never done any stretches before I'm already in love with it. It feels GOOD to do some nice deep stretches, and in addition to that, it apparently activates the parasympathetic nervous system, which kind of puts you into a rest and relaxation mode, reduces cortisol, and it makes me incredibly tired every time. I start yawning in a minute after I do it.
Did you go to school, or all self taught?
Your stuff is excellent.
I’ve always been super tight, but I’ve found yoga to be incredibly helpful. I notice changes in my body within a week. I’ve done weight lifting, but because of how tight I am, I always end up injured or extremely sore for days and days. With yoga, I’ve built a lean fairly muscular body and I feel so much better day and night.
I’ve enjoyed adding some of your stretches into my routine.
Thanks again.
As a powerlifter, I want to be better at flexibility, not for longevity reasons but because being able to do the splits after pulling 300kg off the ground with ease seems really funny
Dangerous af
Dave, can I call you Dave? Dave. Please look into making a workout application. I have trawled the play store for a stretching app that covers everything you do from the explanations to the routines.
❤ your videos, they have helped me get back into working out since becoming a Dad! If you can do all your stretches in a field or your kitchen then I have no excuse.
4:54 that's exactly what happened. 7 years after, I'm still dealing with that adductor injury...
I really hope you see this message.
I normally do not subscribe to people, I find it very annoying. But occasionally I reach really good quality content that I would love to support and engage in. I just got out of the military and I have severe back and leg pain that comes and goes. And frankly after seeing your videos (especially since you're stretching in each one) I believe I can stretch more actively now and put forth the effort to hopefully stop being in pain. I look forward to seeing more of your videos that you already have made and new ones to come out. Now let's see if I have got this right on how to end this.... I believe the saying goes..... "Stay flexy"
Thanks for making flexibility great again! Haha
I just got a question:
If we are just starting to stretch, which free e-book should we start with?
And how can we mix flexibility training with lets say, calisthenics or the gym?
He always says choose one and get good at it. You can do two but too many different varieties “can be too much on your plate.”
and yes, you can mix it with calisthenics. If anything you’ll greatly benefit with the stretching
This was brilliant. So easy to follow, so interesting to watch and really helpful. Thank you!! I wish more content on youtube would be like this
Nice I want to reach this level of flexibility
I would love to see you address stretching for people with EDS or other forms if significant hypermobility. I've heard so many medical professionals say that stretching is bad across the board for EDS folks, but I don't think it's that simple!
I'm ashamed that the intention span screen actually worked on me.
I Like This Guy's Enthusiasm And Confidence!
This is definitely by far the best material about stretching on YT. Good job!