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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
@@5_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.@@5_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.
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 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
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)
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!
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
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
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!
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.
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.
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!
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.
Been working out for years ! Been watching workout videos for years … You kept me engaged while making the videos very informative thank you so much !!!
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!
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 RU-vid. I’m excited to stretch again thanks to you sharing these videos @movementwithdavid! Thank you so much!!
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 :)
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.
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 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
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 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. ❤❤
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
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.
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 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!!!
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 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
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.
Duuuuude ... you are *awesome* on so many levels: Editing stretching teaching knowledge fun inspiring ... the list just goes on and on.. - Bravo, David! 👍👍👍👍
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.
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.
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! :)
One time, I was static stretching my ankle, where I was pulling the bottom of my heel towards my groin. I didn't feel any pain whatsoever while stretching, but after I put my foot down and started walking, it felt like I had sprained it, and I was limping. Just be careful because, in this instance, pain was not a good indicator.
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!
@@maciejterepko4434It might be this one since it's his most popular : ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-eQHmKJh20_c.htmlsi=n9W_dDg0BIXO8b3A
Dude you are absolutely killing it. I love your presentation, and you actually changed my lifestyle with this info. Will look to see if you have a video specifically about middle splits, in regards to impingements and hip rotation!
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
Id like to acknowledge how far jeans technology has come in my lifetime. Adding spandex to denin was a gamechanger. Impressive David is able to do this, but in jeans is another level of impress.
As beautiful as the information is. The absolute effort it takes to choreograph this and then move the camera to all these locations to then deliver all these lines, and all for a video this long is CRAAAAAAZY wow.
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.
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.
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.
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
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.
Recently found this channel and have been intrigued. Im definitely going to check out your ebooks and try to incorporate stretching into my life. Im 40 now and have some arthritis in my back and knees. Ive never really been a gym person because i had team sports to keep me fit but nowadays my body is getting softer much faster so im trying to get into better habits.
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.
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.
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.
Hi David Thankyou for these videos i haven’t trained in a very long time so it’s a blessing to have these. I’m going to start training again today and use your RU-vid videos thanks again
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.
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
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!
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.
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. ❤
🎯 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
Hey man, I've recently overstretched doing side splits, do you have any videos on how to deal with it? Not sure if I should keep stretching or rest for some time.
Rest until healed, jeep moving the joint but stretch minimally. Do exercise to keep the blood flow in the area but keep the intensity low and dont stress it until it heals. You dont want to keep tearing an injury, it'll get much worse an take longer to heal.
