Revealed: The Most Common Stretching Mistake (Making Your Techniques Weaker!)

Flexibility Myth #1

We live in an incredible time of sports sciences. An age where technology and the latest research has enabled us to measure the tiniest details of an individual’s performance and track every slight movement during any event.

Whereas in the old days, recommendations for effectiveness were often based on anecdotes and hearsay from surly old ‘experts’, today we have the hard facts and figures backing up the claims, and revealing some surprising truths. Experts in the fields of sports science, psychology and kinesiology are now publishing strongly documented reports that indicate much of what we take for granted when training is actually outright wrong.

For example, it was recently revealed through large scale studies of athletes at several Universities, including Harvard, that running barefoot has significant benefits over using footwear of any kind. That’s right; those $200+ sneakers with air bubbles, ridges and suspension are statistically more likely to cause an injury to you than running around with your feet in the nude.

When running barefoot your foot strikes the ground in a more natural way. The toes splay correctly and the forefoot, instead of the heel, strikes the ground earlier, generating a better form and typically reducing the risk of injury.

Not surprising when you consider pre-historic humans did just fine running around without expensive Nikes.

Another field of study revealing surprising results is that of flexibility training.

Most of us have been doing the same type of limbering up since school. We’d stand in a cold field, and with no warm-up, start pulling our legs left and right while a sadistic gym coach prepares to force us on a freezing 6-mile run.

It’s a decades-old process ingrained into most people’s minds when it comes to stretching, but it turns out however that these static stretches, the type where you stand and slowly pull a limb until you meet resistance, are not only useless in warming up the muscles but actually reduces the strength of that muscle’s output for a short time afterward. This can be a major pitfall for athletes and fighters relying on kicking power.

A recent study carried out by the University of Nevada revealed that athletes produced less force from leg muscles after doing a series of static (traditional) stretches than if they had done no stretching at all. A number of other studies have revealed the same, showing that jumping straight into static stretches before an event can lead to up to a 30 percent decrease in muscle strength after stretching. These static stretches can even affect other limbs, reducing power and the ability of muscles to contract throughout the body for up to ten minutes after the stretch.

A “neuromuscular inhibitory response” is the culprit; effectively your body and muscles reacting negatively and resisting the static stretch. This early activation of the Myotatic reflex, before warm-up, causes inhibited movement and reduced range of motion. While you might feel more flexible initially, the actual muscular output is lessened and you’ve simply increased mental tolerance to the sensation.

Instead, all studies now point to Dynamic Stretching and whole-body Warm-Ups as the optimal way to prepare for activity.

Dynamic Stretching and Whole-Body Warm-Ups:

-        Increases blood flow.

-        Works full range of motion.

-        Increases power.

-        Improves flexibility

In fact, Dynamic techniques were shown in a recent CDC study to cut injury rates by around 50% compared with the alternatives.

Not Quite Down and Out

It’s worth remembering that static stretches aren’t completely without value. Sure they aren’t going to help you immediately before an event (in fact they can make things worse!) but they do have a place after exercise to help muscles remain loose, retain neural elasticity and ensure blood flow. This too is backed by numerous studies.

But what if you want to get the most from static stretches as part of your routine without losing power? Next I’m going to reveal a technique to maximize the benefits of these stretches and gain flexibility in minutes, not hours!

The ‘Rocking’ Trick for Instant Flexibility

Improve your static stretching fast

There are a number of different schools of thought regarding how to improve flexibility and the specific stretches involved but one of the most divisive elements among the martial arts, combat arts, and general fitness communities is whether static stretches still have value.

As you read through this book you will discover a lot of research about the negatives surrounding static stretches and how they can actually reduce power before an exercise. That’s not to say they don’t have value – they do, it’s simply that static stretches are best performed after a good warm-up.

But if static stretches aren’t ideal, what are?

Some recommend ballistic stretches, others dynamic stretches. One thing both these have in common is the element of movement. In other words taking a muscle group, a joint or limb through a range of movement to experience the stretch.

I’ve found these to be effective, but when I started to design a specific routine for improving overall flexibility it became clear that no single style of stretching held all the answers… but combined they just might.

Static stretches work, but only after some movement in the first place. Ballistic and dynamic stretches help get the body moving, but alone they don’t achieve quite what most people are after. So what if we combined the two?

I’m going to share with you a trick that many people use to enhance their flexibility faster than traditional stretching alone. I call it the ‘rocking method’ and I believe it’s one of the most powerful tactics for increasing flexibility in the long term.

No, it doesn’t involve black t-shirts and head-banging but instead includes a number of subtle body movements, followed by a small manageable amount of static stretching to deliver the best of both worlds and provide real long-term gains to your flexibility. As always, a light warm-up is recommended before any stretching.

The rocking part, you might also call bumping or bouncing, but I hesitate to use these terms because it often conjures ideas of cranking the body beyond a healthy stretch and yanking the muscles into the realm of injury. Instead, the idea is to reach the point of resistance and feel that moment, then very gently rock the body part against that point of resistance for a count of ten bumps. These should be soft and subtle.

Following the rocks, the static stretch comes in, offering a held unmoving stretch for ten seconds.

This sequence is then repeated two more times, moving from ten rocks and ten seconds of holding to twenty and thirty. Each time increasing the depth and range of motion.

How it works.

Let’s take a forward fold as the example since it is a common stretch many people wish to improve.

1.      Assess your existing flexibility by bending forward and reaching to a point that feels as far as you can go. Make a mental note of this.

2.      Relax, shake your legs and arms off and prepare for the next step. Breathe.

3.      Go back into the same stretch, but this time, when you hit that point of resistance, gently rock up and down, bouncing your fingers over that point for a count of ten times.

4.      After the tenth one, grab onto your ankles, or toes, or whatever you are comfortable with and hold the stretch in a static position for a mental count of ten seconds.

5.      Relax once more. Breathe.

6.      Go back down and repeat step 3, but this time for a count of twenty rocks up and down. You should find you are able to go a little further.

7.      Repeat step 4, but now hold for twenty seconds in the static hold.

8.      Relax and reset once more.

9.      Another set of rocking, this time with thirty gentle bounces against the resistance point

10.  Finish with a static hold for thirty seconds. You will almost certainly find that you are further down now.

11.  Finally, relax and shake the arms and legs off one last time.

As you look at the stretches within this book, consider for each how you can apply a slight rocking motion to the stretch and how you can increase the effectiveness of each movement.

In summary:

1. 10 rocks/bounces across the point of resistance.
2. Hold the stretch for 10 seconds.
3. 20 rocks.
4. Hold 20 seconds.
5. 30 rocks.
6. Hold 30 seconds.

Give it a go!

6 Proven Tricks to get Instant Respect (Part 2)

Attract Instant Respect by Applying Psychology-Based Strategies (4-6)

4.          End Every Sentence as Confidently as You Begin

Do you ever catch yourself mumbling, or trailing off at the end of a sentence when you misplace your train of thought? What if I told you that how you speak is far more important than what you actually say? Trailing off shows your companion that you weren’t sure of yourself. When you display this lack of confidence, you lose respect.

Here’s another example. Do you stop speaking the second someone interrupts you?

-            Don’t let anyone run over you with their words. In any type of gathering it is common for people to talk over one another at times, but in competitive situations, it is important to have a strategy you can stick to.

-            Complete your sentence, repeating the parts spoken over if needed.

-            Then give the floor to the other party. By doing this, you demonstrate that you value your own thoughts and you also hint that they should respect what you have to say too.

-            Let them speak and have their say. Respect works both ways.

5.         Put on A Brave Face

Do you remember the old adage “fake it until you make it?” This phrase has stood the test of time because it’s true and we explore it more elsewhere in this guide. Most people are timid in social circumstances. However, I’ll let you in on a little secret. Nothing bad is going to happen if you manage to find the confidence to step up and break the ice. In fact, there’s probably a lot of other people in the room who wish they had your confidence. Even if it doesn’t come naturally, fake it to start.

-            Put on your game face and go introduce yourself to that person across the room. Actually, introduce yourself to everyone and make the rounds.

-            This can be even more effective if the person is a rival or another competitor. Good sporting attitude can make you appear incredibly confident. As if you are so good, you have no rivals.

-            Networking is powerful so don’t let a little shyness keep you sitting in the corner waiting to be called on.

-            Make some friends. You can even take your brazenness a step further by introducing a few of your new friends to one another. Not only will they appreciate that you took the initiative (so they didn’t have to) but they will respect you for it and find you that much more interesting. So, put on a brave face and stop waiting for them to come to you.

6.         Stop Letting Bad Behavior Slide

Just like letting people get away with being late all the time, when you allow other bad behavior to slide, you tell people it’s fine that they don’t respect you or the rest of your peers. Stop allowing disrespect to be the status quo.

-            Call people out on their poor behavior. When someone does or says something that is uncalled for, make it known and ask them to stop. T

-            This includes when the disrespect comes from someone who has implied superiority. Teachers, parents, bosses. No-one is immune. They may be shocked at first. However, in the end, they’ll respect you even more for having the courage to call them out—kindly.

-            Call people out with calm confidence and reason. Shouting and ranting will only lose you respect long term.

Displaying the confidence to hold people to a higher standard in life will earn their respect—even if it is uncomfortable and makes them upset in the moment. It will also earn you the respect of others nearby. Keep demonstrating your good character and encourage the same behavior from your peers. Push them to do better and they’ll respect you for it.

Applying What You Learned

I hope you’ve found these seven strategies enlightening. Although they are very quick tactics, they truly do work and can make a big difference in your life. Use them to attract instant respect.

Going forward, you’ll know exactly what to do to quickly gain the respect of your peers. Can you already think of someone who doesn’t respect your time or decisions? Which strategy will you apply to change their perception? Remember that these methods are about developing mutual understanding and helping other people to recognize your right to be heard, seen and listened to. Extend the benefits by continuing to display honesty and integrity and, most importantly, returning that same respect to others.

6 Proven Tricks to get Instant Respect

Attract Instant Respect by Applying Psychology-Based Strategies (Part 1-3)

Gaining the respect of your peers is essential in every facet of life, especially in a competitive environment. When someone respects you, they accept you as a person and value what you have to offer. Typically, acquiring respect would require a lengthy process of proving oneself. You might gradually demonstrate your good character by consistently acting with honesty and integrity.

What about those times when you need to gain someone’s respect quickly? For example, you might only have a short conversation in which to gain the respect of a potential employer, an important customer, or your future in-laws. Below, I’ve devised a list of powerful psychology-based strategies you can apply to attract respect instantly. You’ll still want to put in the effort to develop and maintain good character, but these steps can definitely speed up the process.

1.          Guard Your Time

This strategy is first on the list because as a society we have become a little self-absorbed. As such, disrespecting one another’s time has become commonplace. Think about how often friends, dates, or work colleagues just show up late and offer little in the way of excuse. Simply shrugging as if it’s the most normal thing in the world. Well, it shouldn’t be.

The fact is, when someone doesn’t respect you, they don’t respect your time. They show up early or more likely late, over and over, they forget to call when they say they would, or they insist you rush over to help them with little warning. Why? Because they are subconsciously asserting themselves over you and your needs. They have decided that you don’t matter as much as them.

When people behave this way, they are demonstrating that their time is more important than yours and often demonstrating that they never even gave your time a second thought. It’s not only selfish behavior from them, but submissive behavior from you.

The flip side is that by protecting your personal time, you can instantly elicit immediate respect. This is particularly crucial in relationships and also in friendships and even at work, where technology is now allowing employers to invade personal time with text messages and emails.

Don’t stand for it. You are worth more than that.

Rules for guarding your time.

- Don’t allow yourself to always be available. You have a life and others should respect that.
- Don’t be afraid to say no. Help out when and if you want to. Don’t feel obliged.

- Never sit around waiting for a phone call—use your time.
- Call out friends/family on their behavior if they are always late. Politely but firmly tell them it is unfair.
- Allow yourself downtime. This is a time for yourself. No one should intrude.


You should respect others enough to accept that life sometimes gets in the way. But at the same time, don’t give them a free pass. If someone arrives late or misses an appointment a couple of times, bring it up before it becomes a habit. Calmly mention that while you understand how busy they are, you are busy too. Let them know that your time is valuable and that, in the future, you’d appreciate a quick call or message to advise that they are running late. This way you neither of you will end up wasting your time. More importantly, you are communicating that your time is important, and this will generate respect.

2.         Take A Pause

Often when we enter a room, we hurry. This is especially true when we are preparing to be interviewed or give a presentation in front of an audience. If you are nervous, there is a tendency to feel rushed. However, by diving right in you are actually giving away your power. In essence, you are demonstrating once again, that their time is more important than yours, and so you hurry along not to waste the opportunity.

Switch the script. Take as much time as you need to compose yourself. Slow down and take a pause, even an animated one.

- Take a look at your audience, and acknowledge their presence. Smile.

- Though it might seem like an eternity when you are standing center stage, take that last deep breath. It only uses a few seconds. In that time, you establish anticipation. This is one key to instant respect.

-While they have been waiting you have become their sole focus and created a commanding presence. Now they are ready to really listen to what you have to say or do. You can use this same strategy in personal interactions as well.

3.         Use Body Language to Command Space

We sometimes subconsciously reduce the way others perceive our worth by making ourselves physically small. If you are uncertain or uncomfortable, you might feel as though you are invading the other person’s space, and so you try to be as unobtrusive as possible. You stand in one spot near the corner during the entire party with your arms crossed close to your body. During the presentation you stand directly behind the podium, clutching your notes. This is the opposite of what you should do in competition, presentations or group interactions where you want to attract respect or even acceptance.

-            Instead, try gesticulating away from your body. Use your arms a little to open a space in front.

-            Use your palms face up and don’t cross your limbs in front of your body

-            Roll your shoulders back a touch and take deeper breaths, to inflate your chest.

-            Instead of standing still, move around. You can even pace a little.

The more open you are with your body language and your confidence to move about, the more you demonstrate your desire to be seen and heard. Your presence is every bit as valid as anyone else’s so let it be known. Using your body language to command the space is the second strategy to instantly attract attention and respect.