For optimal long-term flexibility, hold static stretches at a low intensity (30-40% of pain threshold) as it’s more effective than moderate-intensity stretching and reduces injury risk.
To significantly improve limb range of motion, dedicate at least five minutes per muscle group per week, distributed across at least five sessions (e.g., 2-4 sets of 30-second holds, 5 days/week).
Temporarily increase a muscle’s flexibility (e.g., hamstrings) by intensely contracting its antagonistic muscle (e.g., quadriceps) for 10-30 seconds immediately before stretching.
Always raise your core body temperature before stretching to avoid injury; this can be done with 5-10 minutes of light cardio/calisthenics or by stretching after other physical exercise.
Practice yoga to increase insular gray matter volume, which enhances interoceptive awareness and significantly improves your ability to cope with physical and emotional pain.
Engage in gentle daily stretching for 10 minutes to activate the parasympathetic nervous system, inducing systemic relaxation and reducing local and systemic inflammation.
In resistance training, alternate sets of pushing and pulling exercises (antagonistic muscle groups) with 60 seconds rest to potentially improve overall performance and reduce repetition drop-off.
When stretching, focus on feeling the stretch in the relevant muscle groups rather than rigidly pursuing a specific range of motion, as daily flexibility can vary based on internal and external factors.
Prioritize static stretching (including PNF) for long-term increases in limb range of motion, as it has shown to be more effective than dynamic or ballistic stretching for this goal.
Perform safe dynamic or ballistic stretching before resistance training, cardiovascular exercise, or skill training to warm up neural circuits, joints, and muscles, and to improve movement accuracy, stability, and confidence.
If tightness limits proper form or stability in weight training, perform static stretching beforehand to improve limb range of motion, even if it means temporarily using less weight.
If daily stretching is challenging, consider performing longer static holds (e.g., three 60-second sets every other day) instead of shorter, more frequent sessions.
When experiencing pain or discomfort, employ mental strategies like positive imagery, relaxation, acceptance, observation, or focused breathing, as these can enhance coping mechanisms.
Take Athletic Greens daily to cover basic nutritional needs, address potential deficiencies, and support microbiome health with probiotics.
Drink Element (electrolytes without sugar) first thing in the morning (1 packet in 16-32 oz water) and during physical exercise for optimal brain and body function and to prevent dehydration.
Practice 10-minute sessions of Yoga Nidra or Non-Sleep Deep Rest (NSDR) to significantly restore cognitive and physical energy.
Utilize the Waking Up app for meditation to access various brain and body states, with programs of different durations to fit your schedule.