I have been a runner for more than 20 years.
A funny thing happens when you run for that long without ever really stretching.
Your body gets incredibly tight.
I felt my body getting tighter and tighter over the years, especially my hamstrings.
But I didn’t do anything about it.
Then a couple years ago I read Can’t Hurt Me by David Goggins. Goggins is an ultra-endurance athlete and former Navy SEAL, known for pushing his body and mind to the absolute limits.
But in the book, he credited stretching as the thing that improved his life most in recent years.
Goggins became a fanatic about stretching, initially stretching for 8–12 hours per day, which then got reduced to 6 hours, and then to 4. He still spends at least 2 hours every day stretching.
He credited his stretching routine with alleviating back pain, releasing quad stiffness, improving range of motion, and increasing blood flow throughout his body. He also firmly believes stretching reduces anxiety and depression.
I figured if this superhuman athlete was taking this much time to stretch, and seeing such profound benefits, I should give stretching a try as well.
Once I got started, I haven’t stopped — I have been stretching consistently for over 2 years now (I think I have only missed 1 day in that time).
I don’t stick with things that don’t work, so that tells you about the effectiveness of stretching.
I am not a personal trainer or stretching expert, so I won’t get into the specifics of my routine or suggest that anyone exactly follow my protocol. But here are the basics of what I do:
I do a full-body stretch every morning, usually lasting between 30–35 minutes. I start with my lower body, giving extra attention to my hamstrings which tend to be my tightest muscle. My legs typically take up 2/3 of the routine, with the remainder focused on my upper body.
In addition to increasing flexibility, I have found this practice to be incredibly peaceful. I enjoy a cup of coffee while I stretch, so my mind and body wake up at the same time. I also usually have some easy listening music on in the background, which gently eases me into the day.
After I have completed my stretching routine and with a cup of coffee in the books, I feel mentally and physically ready for the day.
This practice has been nothing short of transformative in my life.
I also do this same stretching routine before playing sports (I mostly play squash and tennis), to loosen my muscles, prevent injury, and increase performance.
I believe a stretching routine, done slowly and mindfully, produces many similar benefits as yoga. I am fairly anxious by nature and have found stretching to produce as many mental benefits as physical.
The next evolution in my stretching will be doing it after exercise, which I know is as important as pre-exercise. Stretching takes up a fair bit of time, especially when performed multiple times per day, but I always find it to be worth it once I’m done.
Stretching has been one of the most impactful habits I’ve incorporated in recent years. It could change your life, too.
If you are looking to increase flexibility and relax your mind at the same time, I suggest you give stretching a try.