A lesser-known success strategy of David Goggins is his stretching routine. As a world-class ultra-marathon runner, former Navy SEAL, and former Guinness World Record holder for the most pull-ups in 24 hours, maintaining flexibility is crucial, and it plays a key role in his success.
Every night, David Goggins dedicates 2-3 hours to stretching his entire body, with a particular focus on the PSOAS muscle and quads. This routine serves the dual purpose of preserving his peak physical condition and facilitating recovery from strenuous workouts while also helping to alleviate stress. As he stretches, he frequently multitasks by listening to podcasts, audiobooks, and watching sports.
When your body is tight it gives your mind the illusion that you’re under stress.
David Goggins
Goggins Full-Body Stretch Routine in 7 Steps
Unfortunately, comprehensive details of Goggins’ stretching routine are not available since minimal information has been directly shared by him regarding this aspect of his fitness regimen. However, this is acceptable because, much like his workout routine, Goggins frequently evolves and adapts his routines to address his changing flexibility requirements.
“I had to make up up a stretching routine that fit my lifestyle and fit my tightness, so I do a very simple quad stretch. So once my quads opened up, a lot of other things opened up also.”
David Goggins on his stretching routine, Q & A live stream
#1 – Warm Up a Bit First
Prior to stretching, it is recommended to warm up and get your blood flowing through your muscles to prevent injury. You don’t want to stretch cold muscles as they will be tight, the stretches will be limited, and you could get hurt. You don’t need to be in a full-blown sweat, but 5 minutes or so of calisthenics should be enough.
#2 – Stretch Everything
To emulate David Goggins’ stretching routine, it’s essential to adhere to a general rule: stretching the entire body. The staggering 2-3 hours he dedicates to this process is attributed to his commitment to thoroughly address all muscle groups and joints, leaving no room for shortcuts or omissions.
Goggins understands that comprehensive stretching is the key to maintaining his exceptional physical condition, ensuring no area is neglected in his meticulous routine.
Also see: David Goggins’s Workout Regimen in 5 Simple Steps
#3 – Keep it Simple
Goggins admitted on a live stream Q & A (YouTube) that he does a lot of simple, basic stretches. The two he mentioned specifically, especially at the beginning of his stretching journey, is a simple 20-minute quad stretch where he sits on his knees and tries to bring his butt down to touch his heels. The other is a simple Indian sitting-style stretch, that took him years just to bring his knees down to the floor.
By the way if you are just getting started in stretching, a yoga block and some bands are an essential tool for your routine. Available on Amazon:
Gaiam Essentials Yoga Block (Set Of 2) – Supportive, Soft Non-Slip Foam (Amazon)
WSAKOUE Pull Up Resistance Bands Set for Working Out and Stretching (Amazon)
“Everything I do is very basic, opening up my hips, but what I found out though, is opening up my quads. My quads were so damn tight that that caused a whole bunch of stuff to be off.”
David Goggins
#4 – Target the PSOAS Muscle – “The soul of your body”
According to the National Library of Medicine, the PSOAS muscle is one of the most significant muscles that overlies the vertebral column, and runs internally just under the rib cage and down to the hips.
Goggins called the PSOAS muscle “the soul of your body”, anecdotally referring to the intense stress he once had because of the lack of flexibility of this muscle. Once Goggins’s PSOAS muscle had seen an improvement in flexibility, he noticed a significant increase in his emotional ability to relax and be happy.
#5 – Multitask with stretching
It’s possible that stretching can be monotonous and boring. However, one of the most enjoyable aspects of Goggins’ stretching routine is his penchant for multitasking, often accompanied by listening to podcasts or watching sports.
As an avid enthusiast of UFC, football, and competition in general, he finds it gratifying to infuse a touch of entertainment into his stretching regimen, merging the therapeutic benefits of stretching with the enjoyment of his favorite pastimes.
Also see: Does David Goggins Train Brazilian Jiu-Jitsu?
#6 – Drink Water
A prolonged nightly stretch for David Goggins presents the the perfect opportunity to maintain proper hydration levels. It is common knowledge that hydration starts well before you feel dehydrated and you can see in the videos of him stretching that he has a Dasani water bottle next to him.
According to the Cleveland Clinic, don’t overdue night-time consumption of water as it could effect sleep, but drinking less than a glass of water in the two-hour window before bed is ideal. However, since Goggins stretching routine lasts over 2 hours, definitely drink at least a bottle of water during the routine.
Also see: The David Goggins Diet: Eating For High Performance
#7 – Consistency is Key
Arguably, the most crucial aspect of Goggins’ stretching routine is the unwavering consistency he maintains. Similar to the dedication required for workouts, a single day of stretching can make minimal impact on enhancing flexibility and range of motion. Goggins’ commitment to preserving flexibility mirrors his approach to intense workouts – no days off.
On the Joe Rogan Experience podcast, Cameron Hanes told Rogan a funny story (YouTube) that highlighted Goggins’s commitment to stretching. After a full day of running, lifting weights, eating pizza, and watching UFC fights, Goggins told Hanes that he needed to get back to the hotel for his stretching routine. Surprised, Hanes’s wife questioned Goggins why he wouldn’t just take the day off because it was getting late. The response from Goggins was laughable.
If you making a commitment to stretching, definitely invest in a quality yoga mat. Here is one “built to last a lifetime”, available on Amazon:
Manduka PRO Yoga Mat – Multipurpose Exercise Mat for Yoga (Amazon)
Stretching Saved Goggins Life
In his best-selling book Can’t Hurt Me, Goggins talked at length about his body shutting down with heart rate problems and an inability to sleep. After a lengthy period of not being able to find the exact source of the problem, his team came to the conclusion that the problem, at least in part, was an extreme tightness in his body, especially the PSOAS muscle.
If you haven’t read Can’t Hurt Me by David Goggins, it is a must-read and it changed my life. Available on Amazon:
Can’t Hurt Me: Master Your Mind and Defy the Odds (Amazon)
“I saw this doc about eight years before this happened, he was like – ‘hey man you’re so f***ing tight. I’ve never seen anybody in my life as tight as you. You need 50,000 hours of stretching.’ – So I started stretching out. One hour, one hour and a half. Some of those muscles started getting more and more stretched out, more and more relaxed and over a period of five years, I’m in the best shape of my damn life right now from stretching out.”
David Goggins on Joe Rogan’s Podcast, #1080
Why Goggins Stretches 2-3 Hours A Day
The primary reason Goggins stretches every day for over 2 hours is that he was once told by a doctor that he needed 50,000 hours of stretching. He then made a decision that in order to tackle this problem he needed a daily approach, one that would chip away at this 50,000 hour requirement, one day at a time.
In addition to saving his life, there are a number of extra benefits that Goggins mentioned he has received:
- Improved gait when walking
- Running more effortlessly
- Physically stronger in lifting weights
- Feeling physically relaxed and not constantly tight
- Emotionally feeling more relaxed
What happens when your body flows like water, your mind does the same thing.
David Goggins
Also see David Goggins’s second book, which I read and highly recommend as well:
Never Finished: Unshackle Your Mind and Win the War Within (Amazon)
Does David Goggins Do Yoga?
Indeed, Goggins incorporates yoga into his regimen, albeit in a straightforward manner. He openly acknowledges that his yoga practice is far from elaborate. The intent behind his yoga routine harmonizes with his overarching stretching strategy, aiming to enhance flexibility, broaden his range of motion, and expedite post-workout recovery.
*****
Thanks so much for reading!
