Issue #86: How to Stretch
Good morning. It’s Thursday, December 15th. Fought off swarms of mosquitos to produce my own video for today's issue - we're going multimedia at Thrive25!
“Training for strength and flexibility is a must. You must use it to support your techniques. Techniques alone are no good if you don’t support them with strength and flexibility.”
From the Lab: Static and Dynamic Stretching
Take Action: Just One Stretch
Speed Read: Age-Proof Your Brain
Thursday Night In: Moroccan Spiced Stew
Moment of Fun: Top Gun: Maverick Alternate Trailer
The percent of tennis players that will experience tennis elbow at some point. Don’t play tennis? First, give this awesome sport a go, but even if you don't play - 10M Americans (many non-tennis players) experience tennis elbow every year. Unsure if this will eventually be renamed pickleball elbow. (Source)
From the Lab
I’ll be the first to admit, it’s easy to get lazy after a run or workout and just skip the post-workout stretch. But when done consistently, it can really improve mobility and increase or maintain full range of motion for your muscles and joints.
You’ve probably come across static vs dynamic stretching.
I think dynamic stretching is a confusing term - it actually refers to movements like bodyweight squats, jumping jakes, high knee skips. It’s more about warming up your muscles, not lengthening them (i.e., stretching).
What about static stretching?
For each muscle or movement, hold for 5 seconds - release tension, then expand range and hold for 10 seconds. Do this 2-3x per muscle.
The key is doing this 3-4x per week for at least 5-10 min to see the best results.
Focus extra attention on those muscles or joints that have limited range of motion or always feel tight. For me, its my hips, hamstrings, calves, and shoulders.
Oh and for tennis elbow - stretch the wrist extensor muscles (outer forearm) and for golfer’s elbow - stretch the wrist flexor muscles (inner forearm).
Honestly - it's a challenge to put this in words, so check out my quick stretch routine:
Want more suggestions - check out Tune Up Fitness.
Take Action
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Speed Read
Health & Longevity in the News
Age-Proof Your Brain: We’ve covered these in great depth, but always a good reminder. These simple steps really help: 1) start your day outdoors, 2) move a little before and after meals, 3) stay connected with others, 4) choose sleep over binging. (Read more)
"E" for ESG: While we wait for the SEC and other regulators to pass rules on how to disclose emissions, Sydney-based Pathzero helps investors track their portfolios’ carbon emissions. Targeting institutional investors and their financed emissions (portfolio, loans, etc.), Pathzero has now raised $15.6M AUD. (TechCrunch)
France tops Morocco 2-0: Two powerhouses will take the pitch (field) on Sunday for the WC Final. France was the 2018 champion and is looking to be the first-repeat winner since Brazil in 1962 and 3rd all-time (Italy), while Argentina brings one of the all time greatest players in Lionel Messi. Enjoy! (FOX)
Thursday Night In
In honor of Morocco's success at the World Cup, enjoy some "winter veggies" and get in some superfoods (carrots, sweet potatoes) and longevity spices (turmeric). This warm, delicious dinner is perfect for a cold December night.
Recipe courtesy of Food Revolution
Moment of Fun
LEGO is on the mind (LEGO Masters season finale dropped yesterday). We won't spoil anything in case you watch it on the weekend with the kids like we do.
Instead, we'll share something we stumbled on (a little late - just pretend it's still coming THIS SUMMER). Unreal use of those little bricks.
Thanks for joining us today!
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We’re 40-something dads that felt our bodies and minds start to slow down and we’re not ready for that. We found too much information on every subject. So we started Thrive25 to transform what we’ve learned into something useful for the rest of us to spend just 3-5 min a day to optimize our health & longevity.
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The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your individual circumstances. Thrive25 Labs LLC does not provide medical, professional, or licensed advice. Please connect with your healthcare professional for medical advice specific to your health needs.