Stretch at 30% intensity not 80%: - Rate your stretch intensity on a scale where 100% is the point of pain - Work at 30-40% of that - it should feel easy and relaxing, never straining - Hold each static stretch for 60 seconds, not 30 - Stretch daily, same exercises, for six weeks - The 30-40% group beat the 80% group on lower limb range of motion - Their biggest gains were in active range of motion, not passive Staying below the pain threshold also lowers injury risk. @hubermanlab