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Stretching

Andrew Huberman recommendations

Static Stretching Protocol:

  • Warm up before stretching for better effectiveness
  • Hold each stretch for 30 seconds
    • Aim for 5 minutes of static stretching per muscle group per week.
    • 2-4 sets of 30-second holds
    • Spread over 5-6 days a week
    • Stretches can be extended to 60 seconds if fewer days per week

Full body stretches

Lower Body

  1. Cossack Squats
    • What it Does: Improves hip mobility, adductor flexibility, and leg strength.
    • How to Do: Perform a lateral squat while keeping one leg extended, shifting your weight side to side. Stay controlled and engaged.
  2. Nordic Hamstring Curls
    • What it Does: Builds eccentric strength in the hamstrings, enhancing flexibility and injury resistance.
    • How to Do: Kneel and slowly lower your body forward while engaging your hamstrings to control the descent.
  3. Jefferson Curls
    • What it Does: Stretches the posterior chain (hamstrings, lower back) while strengthening it in a lengthened position.
    • How to Do: Use a light weight, round your spine, and lower your body in a controlled motion.
  4. Deep Goblet Squats
    • What it Does: Improves ankle, hip, and groin flexibility while building strength in the quads and glutes.
    • How to Do: Hold a kettlebell or dumbbell at chest height and squat as deeply as possible without losing control.

Upper Body

  1. Scapular Pull-Ups
    • What it Does: Strengthens and mobilizes the shoulder blades, improving shoulder flexibility and stability.
    • How to Do: Hang from a pull-up bar and retract your shoulder blades without bending your elbows.
  2. Reverse Tabletop Pose
    • What it Does: Stretches the shoulders and chest while engaging the glutes and back muscles.
    • How to Do: Sit with hands behind you, feet flat on the ground. Lift your hips, keeping your shoulders strong and open.

Core & Full Body

  1. Plank to Downward Dog
    • What it Does: Stretches the hamstrings and calves while engaging the core and shoulders.
    • How to Do: Flow between a high plank and downward dog position in a controlled manner.
  2. Pancake Stretch with Active Engagement
    • What it Does: Enhances flexibility in the inner thighs and hamstrings while engaging the core.
    • How to Do: Sit with legs spread wide and lean forward with a straight back, actively pressing your hands or elbows into the floor.

Dynamic and Active Stretching

  1. Standing Leg Lifts
    • What it Does: Improves active flexibility in the hamstrings and hip flexors.
    • How to Do: Stand tall and kick one leg up straight, engaging your core to keep the movement controlled.
  2. Warrior III Pose
    • What it Does: Builds balance, glute strength, and active hamstring flexibility.
    • How to Do: Stand on one leg, extend your torso and opposite leg in a straight line parallel to the ground.

Isometric Strength-Flexibility Moves

  1. Lunge Hold with a Twist
    • What it Does: Opens the hip flexors while strengthening the glutes and stabilizers.
    • How to Do: Hold a deep lunge, twist toward the bent knee, and hold for time.
  2. Bridge Pose
    • What it Does: Stretches the chest, shoulders, and hip flexors while engaging the glutes and core.
    • How to Do: Lie on your back, push through your feet, and lift your hips while engaging your glutes.

Programming Tips

  • Frequency: Perform 2–3 times per week as part of your warm-up, cool-down, or standalone mobility work.
  • Reps/Duration: Aim for 3–5 sets of 8–12 reps or hold static positions for 15–30 seconds.
  • Progress Gradually: Increase depth, duration, or intensity over time. Would you like help creating a detailed weekly routine or modifications for specific goals?