David Goggins Stretching Routines: (SECRETS REVEALED)

 By  Shane Dowd, CES, CMP

Get ready to be inspired by the incredible achievements of David Goggins, a true powerhouse who pushes his body to the limit.

While he emphasizes the importance of stretching in his training, the specific details of his routines have remained a mystery—until now. 

In this video/article, we dive into David Goggins's stretching routines, uncovering 11+ key stretches and how to perform them. By incorporating these Navy SEAL-inspired stretching techniques into your routine, you can conquer body pain, excel in endurance challenges, and unleash your potential, just like Goggins!


David Goggins's Incredible Journey:

To truly grasp the significance of David Goggins's stretching routines, we must understand the remarkable challenges he has overcome. From shedding a mind-boggling 106 pounds to qualify for the Navy SEALs to enduring the grueling Navy SEAL "Hell Week" three times in a year, Goggins consistently pushes his limits. Not only is he a military legend, but he has also conquered numerous ultra-marathons and set mind-blowing Guinness World Records. However, these extraordinary accomplishments took a toll on his body, resulting in stiffness and physical issues, as you can hear here.


The Stretching Solution:

Recognizing the impact on his well-being, Goggins developed an intensive stretching routine to combat the strain. Through extensive research and personal experimentation, he refined his routine to alleviate the stress on his body. In the following sections, we explore the core stretches that form the foundation of Goggins's transformative stretching routines. 

Check out this crazy clip of him explaining how he discovered the life-changing power of stretching: https://www.youtube.com/watch?v=CtYyt7bpotQ


The Power of the Psoas Muscle:

One key aspect of Goggins's stretching routine revolves around the powerful psoas muscle, which he considers crucial for overall well-being. While some may question its impact on anxiety and depression, Goggins's results speak for themselves. What truly matters is the effectiveness of the routine.


11 Key Stretches in David Goggins's Routine:

  1. Neck Stretches: To give your neck the love it deserves, gently tilt your head to each side, holding the position as long as comfortable. Start by bringing your ear close to your shoulder, then lower your chin towards your chest, and finally, guide your ear towards the opposite shoulder.
  2. Shoulder Stretches: Goggins's favorite shoulder stretch is as simple as interlacing your fingers behind your back and raising your arms as high as possible. This movement targets the shoulders, chest, and biceps. 
  3. Another effective shoulder stretch he loves is extending one arm across the front of your body to engage the rear delt muscle. Hold each position until you feel a good stretch, then rest briefly before repeating.
  4. Tricep Stretches: Give your triceps some attention with the classic arm-behind-the-head stretch. Raise one arm up and behind your head, then gently pull the elbow towards the opposite side using your other hand. 
  5. If you're up for a challenge, try using a band for a deeper stretch.
  6. Hip and Psoas Stretching: Goggins pays special attention to the psoas muscle, which he stretches by kneeling on the floor with one knee down and the other raised. 
  7. He also incorporates a modification by returning to his knee-down ankle, adding extra stretch to his quadriceps. 
  8. For an advanced version of this quad stretch, check out "The Best Damn Quad Stretch PERIOD" here on my YouTube channel.
  9. Glutes Stretching: Sit on the floor, in a chair, or lie on your back to stretch your glutes and hamstrings. Cross one leg over the opposite knee and use your arms to gently pull the top knee closer to your body, experiencing a deep and satisfying stretch.
  10. Hamstring Stretches: Sit with an upright chest and a straight spine, then reach towards your toes. This stretch targets your hamstrings while engaging your glutes, helping you achieve flexibility and improved performance.
  11. Calves Stretching: Goggins's favorite calf stretch involves using a board angled at 70 degrees against a wall or inside a doorway. Place your heel on the floor and your toes at the top of the board, allowing for a deep calf stretch.


Additional stretches mentioned by David Goggins are:


  1. Indian Style Sitting: Embrace the harmony of mind and body by sitting on the floor with your legs crossed and your spine tall and straight. This stretch opens your hips, elongates your spine, and improves your posture.
  2. Seated Double Quad Prayer Stretch: Find peace and flexibility by sitting with your shins on the ground and your buttocks resting on your heels. Place your hands together in a prayer position and gently press your elbows against the inner sides of your knees, unlocking a new level of stretch and release.
  3. Butterfly Stretch: Sit on the floor, bend your knees, and bring the soles of your feet together. Allow your knees to gently drop open to the sides, expanding your range of motion and embracing greater flexibility.


Recommended Stretching Duration:

While Goggins dedicates an astonishing 8-12 hours daily to stretching, the average person can make significant progress with just 30 minutes of daily stretching. Consistency over a 30-day period can lead to remarkable results that will redefine your physical capabilities.


How to Start Your Journey: 

So, are you ready to stretch like Goggins? Embark on your path to unlocking your true potential by exploring the Flexibility University system at GotROM.com, a structured stretching program backed by groundbreaking science designed to empower top athletes, Olympians, yogis, martial artists, and dancers worldwide and individuals like you to reach the pinnacle of their physical capabilities. 


In Conclusion:

David Goggins's stretching routines have played a significant role in overcoming physical challenges and achieving extraordinary feats. By incorporating his key stretches into your own routine and embracing a dedicated approach to stretching, you can enhance your flexibility, overcome limitations, and embark on a transformative journey. So remember, you’re just 1-step away from building or re-building your perfect body!




About The Author

Shane Dowd, CES, CMP, is the owner/founder of GotROM.com. He is also a sports performance & mobility coach specializing in injury prevention and flexibility for athletes.



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