Flexibility coach Liv Townsend explains why (and how) this stretch gives most “bang for buck”:

The longest lunge

Not all stretches give the same return, and if only one stretch were allowed for life, then in Liv’s opinion, “the longest lunge” would be the most effective choice for overall mobility.

There are three reasons:

1. Maximum value: it stretches multiple tight muscle groups at once, primarily your hamstrings on the front leg and your hip flexors on the back leg, with optional shoulder and latissiumus dorsi involvement if your arms are raised.
2. Progressive overload: unlike many stretches, the longest lunge can be made harder over time by lengthening your stance or adding external load, allowing flexibility to improve through the same principles used in strength training.
3. Active stretching: the muscles being stretched are also contracting, meaning they are strengthened in the lengthened position, which makes flexibility usable and functional rather than passive.

How to set it up: start in a low lunge, slide your back knee backwards and your front foot forwards conservatively, keep your hips square, tuck your back toes, lift your back knee, and keep your torso upright.

What to focus on: squeeze your glutes on the back leg, press your front foot into the floor, think of your back thigh lifting away from the floor, and keep your pelvis low while maintaining control.

By the numbers: hold for 10 seconds, pause briefly, repeat three times per side, perform the sequence two to three times per week, for a total of about 3–4 minutes per session.

As with any exercise, consistency is key, and in this case, consistent practice leads to particularly rapid and noticeable improvements in mobility, faster than most traditional stretching routines.

For more on all of this, plus visual demonstrations, enjoy:

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Take care!

At 10almonds we sometimes say “mental health is also simply health”, and in this video, we get an examination of how one’s state of mind affects physical health and life in general—for better or for worse—and how to shift out of the wrong mental gear and into a better one:

Inside out

Zuzka notes that feeling stuck is often a result of fear and limited perspective, not an actual lack of options. Now, this does not mean that external circumstances don’t exist, or that we go through life without limitations. But it does mean we must start by asking ourselves the right questions, such as in this case, “Am I being resourceful right now?”

For her, she considers that being resourceful means seeking solutions and seeing possibilities, even in difficult situations—and that it’s a skill that can be trained like a muscle.

To that end, she champions trying things even if we think we may fail (indeed, she acknowledges that experiencing failure is inevitable and/but ultimately, however, learning from short-term failure increases chances of long-term success).

In the case of being afraid (of failure, or more specifically, trying hard and failing anyway, which can feel worse than not trying at all), she recommends that small actions (which she calls actions of “micro-bravery”) can break the cycle and reduce fear—which is important, because otherwise, fear only grows over time if we avoid taking actions to challenge it.

For more on all of this, enjoy:

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Want to learn more?

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The Most Anti-Aging Exercise ← this same YouTuber’s most well-known video (and our discussion of it). She is, by the way, in her early 40s at time of writing. So, rather younger than the average 10almonds reader, but also rather older than the average fitness influencer!

Take care!