By JP CatanzaroOriginally published: September 23, 2014 – Updated for 2025 Want to boost flexibility, prevent injuries, and optimize performance? Stretching is an essential tool—but only if done correctly. Follow these key do’s and don’ts to stretch smarter, not harder. The Do’s of Effective Stretching ✅ Use Static Stretching to Maintain Flexibility Static stretching (e.g.,…
When it comes to static stretching, consistency is key. If you want real results, occasional stretching won’t cut it — frequency matters. To make meaningful improvements in flexibility, you need to stretch daily — ideally, multiple times a day — for at least a month. Here’s a simple challenge for you: Stick with this routine…
Here’s a sample clip from my Warm-Up To Strength Training DVD featuring a dynamic stretching warm-up circuit. Dynamic stretching is one of the best ways to prepare your body for weight training. Unlike static stretching (which is best saved for after your workout), dynamic movements increase blood flow, improve mobility, and activate key muscle groups…
Static stretching is most effective as a recovery tool when done separately from training rather than as a warm-up. However, if setting aside dedicated time for it is challenging, you can always multitask. Why not stretch while watching TV? The average American watches over four hours of television daily—you can easily dedicate an hour of…
There I was, in the middle of a “Yin & Restorative” yoga class, standing out like a sore thumb. Dressed in a black Otomix tank top and camouflage shorts, I was surrounded by a sea of Lululemon. Did I get some attention? Absolutely. But it wasn’t just my appearance—it was my flexibility. With several poses,…
Many people ask me for good leg stretches, particularly for the hip flexors. Here are some of my favorite quad and psoas stretches. Standing Quad Stretch The goal is to drop the knee further down toward the ground while leaning back. Side-Lying Quad/Psoas Stretch If possible, secure the forward foot against an immovable object (like…
Weight training kills many birds with one stone—it improves strength, power, endurance, cardiovascular health, body composition, balance, and flexibility. Yes, flexibility! Many women avoid lifting weights because they believe it will make them tight and stiff. But research proves the opposite—when performed through a full range of motion, weight training can significantly enhance flexibility. The…
In this article, we’ll explore how strength training can improve posture. I won’t bore you with why so-called “ideal” posture is important—you can read my article Woman’s Posture from a Man’s Perspective for that—but I will offer practical tips to correct poor posture. Addressing Muscle Imbalances for Better Posture Effective corrective exercise should focus on:✅…
Too often, research based on pathological populations is extrapolated and applied to healthy individuals. One common example is static core endurance training. Here’s an excerpt from Shinkle et al., 2012 on the topic: In sports, muscular demands vary greatly from athlete to athlete. This makes it very difficult to have one statement that will address…
Static stretching can be useful for increasing joint range of motion (ROM), but for it to be truly effective, you must stretch often. How often? Research indicates that daily stretching is best, and if you can do it multiple times a day, the results are even better. In a study conducted by Cipriani et al….