Double Your Flexibility
in the Next 4 Weeks!
Hamstrings, and Spine
4.7 of 5 - Trustpilot Top Rating
Benefits of Deep Stretching
Improve Your Posture
Fix your tech neck, hunched shoulders, and sway back. Laptop lifestyle and phones are creating big imbalances, but with science-based stretching, you can stand up tall again and move with better biomechanics.
Lower Your Injury Risk
Tight bodies move with compensation patters that often lead to injuries. When you walk, run, and lift with better form, your risk of injury drops massively, simply because your body is aligned the way it was designed.
Reduce Joint Pain
You’ve heard that movement is medicine, and for back, knee, and hip pain, stretching can have therapeutic, long-lasting effects. Stretching increases circulation of blood and synovial fluid, clears inflammation, and lubricates your joints.
Improve Your Sleep
Muscle cramps, body aches, and restless legs can make it challenging to get restorative, healing sleep. Deep stretching, especially when done right before bed, calms your nerves, reduces muscle tension and has been reported to improve both the length and quality of sleep.
Feel Like a Younger You
When you imagine an older person, you probably think of an old man shuffling across the room or rocking with momentum just to get up from a chair. Age and lost mobility often go hand in hand, but it doesn’t have to be that way.
Enjoy an Active Lifestyle
The activities that you love most—travel, hiking, cycling, skiing, swimming—are all more enjoyable when your body is open and you can move freely.
Improve Your Love Life
Tight hips and a stiff back are awkward in bed, and while many are embarrassed to talk about it, lack of mobility can also affect your confidence and comfort in your private life.
Why Are You So Stiff?
Firstly, you sit too much. You already know that. Secondly, the most common forms of exercise—gym workouts, running, cycling—make you stiff if you don’t actively stretch. This means the fitter you get, the shorter your muscles become, which leads to huge problems as the years roll by.
You don’t need to quit your desk job or stop doing your favorite exercises, but you do need to add in some short, daily stretches to balance things out. The good news is that flexibility is accessible to anyone, regardless of age or starting point.
What Does “Double Your Flexibility” Mean?
If you are four inches from the floor in a Forward Fold today, the goal would be two inches by the end of the month. “Doubling” means “halving” the difference between where you are today, and your ideal bROM. Remember, our goal is functional range of motion, not contortion or tricks, so a doubling is very attainable.
My “Stiff Office Guy” Story
I was a stiff office guy with a desk job in New York City. One night, I went to a party where we had to sit on the floor—no chairs—and I was embarrassed how hunched my back was and how my knees were up off the ground. I felt like an old man. I signed up for a yoga class assuming that would help, but it was immediately apparent I was the stiffest guy in the room.
My hamstrings were locked up, my hips frozen, and my lower back would light up in almost every pose. If I kept going to class, for sure my body would change, but it would have taken 2-3 years. Honestly, I’m just not patient enough for that, so I started researching.
I spoke to fellow students, and then I also found dancers, gymnasts, and especially martial artists who were stiff—like me—but who became flexible later in life (the “naturally flexible” people were not interesting to me). Very quickly, I learned most people were using a similar routine, and later, I found that their approach aligned perfectly with the published literature around range of motion gains.
Here's what I learned:
- Passive stretching outperforms all other forms if increased range is your goal.
- Your nervous system plays a huge role, and you need to use your breathing to unlock your stretch reflex in poses.
- Just like with strength training, time in a pose is crucial for progress, and you need at least two minutes in a pose to stimulate change.
Why Yoga Classes (often) Fail for Flexibility
Most yoga classes include strength, balance, breath, concentration, and flexibility. I love this about yoga, but if your goal right now is flexibility, a targeted practice with just one focus delivers faster results.
I learned this from a guy named Anthony. He and I were doing the exact same poses in the same classes, so I couldn’t understand why he was getting much faster results. Here's what he taught me:
Anyone can become flexible. There are very real genetic and age limits to muscle size, strength, and speed. But flexibility is different. It does not require youth or genetics, nor is it a metabolic burden for your body to maintain. This means anyone, with proper training, can regain basic range of motion (bROM).
Yoga classes are holistic, not targeted. When you focus on multiple things at once, the results for individual goals are slower. Since local yoga classes are holistic, it’s not the optimal way to train if flexibility is your current goal.
Junk food makes you stiff. I had a mild addiction to New York’s pizza by the slice, and Anthony helped me understand that yoga students need to eat to feed their connective tissues—and junk food wasn’t helping. Adequate protein and micronutrients provide building blocks and cofactors for collagen and connective tissue growth and repair.
How the Science of Stretching Works
Your Practice Schedule
15-Min / Day
- Monday: Hamstrings
- Tuesday: Hips
- Wednesday: Spine
- Thursday: Shoulders
- Friday: Wrists, Twists, Ankles
Roll out your mat, press play, and let’s go.
Science of Stretching
15-Min At-Home Daily Program
Benefits
- Improve posture
- Reduce injuries
- Alleviate joint pain
- Optimize sleep
- Enjoy an active lifestyle
How it Works
- 15-min daily practice
- 4-week program (20 classes total)
- iOS/Android App + web
- Lifetime access
Bonuses
- Live class + Q&A w/ Lucas (Zoom)
- Food & Flexibility Masterclass (mp4)
- Pose chart (pdf)
- 30-days access to Lucas (direct message)
100% Satisfaction Guarantee
If you’re unhappy with this program—for any reason—just email us for a full and prompt refund anytime within a year of purchase. We stand behind all our programs unconditionally because our customer success and happiness rates are so high. We’re responsive, reliable, and we’re here to help.
Bonus Materials Explained
$187 Value Included Free!
Live Class + Q&A with Lucas
$29 value – FREE!
Connect with like-minded students around the world and get your personal questions answered. This live Zoom class includes a guided deep stretching session followed by an open Q&A with Lucas. Can’t make it live? A full recording will be provided. Want to submit a question in advance? You can do that too.
LIVE Zoom Class + Q&A, 21 Oct 2025 9 am EST
21 Oct 2025 9 am EST
Food & Flexibility Masterclass
$39 value – FREE!
Bodybuilders eat lots of protein, endurance athletes eat lots of carbs, and yoga students need to eat for connective tissue healing and repair. In this no-nonsense masterclass, you’ll learn simple ways to optimize your nutrition to give your body what it needs as you unlock your stiff joints.
Format: Video + PDF download
Pose Chart
$19.95 value – FREE!
Print this out or simply access it from your phone or computer for a quick reference of your daily stretches. Many people find that, after a while, they still use the videos, but sometimes they just grab this handy pose chart.
Format: Online PDF
30-Days of Direct Access to Lucas
$99 value – FREE!
You’ll get 30 days of unlimited access to ask Lucas questions about your personal practice via direct message on Instagram. Got a question about a specific pose? Need a modification or extra help? Just ask! He’ll get back to you, usually within 72 hours.
Format: Instagram direct message
Customer Reviews
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“Already seeing results after 4 weeks”
I’m really impressed with YOGABODY’s programs and how Lucas teaches and coaches you through the stretching lessons. 15 mins a day of stretching is perfect for me, and I am already seeing results after 4 weeks. In fact, I just purchased my next course. Highly recommend for anyone looking to gain back their flexibility.
Matthew M
“Something I’ll continue for the rest of my life”
Science of Stretching is my third course from Lucas, all have met or exceeded my expectations. They become an integral part of my daily routine. I’ve noticed improvement in all aspects of my flexibility and reduction of pain in my back. I’ve learned a lot about my body and how to care for it. This is something I’ll continue for the rest of my life.
Dan B
“Shocked at the results so far!”
My husband and I are in our sixties and, while in decent shape, were feeling the impact of aging. We are 50% of the way through the program and are shocked at the results so far. We already have the second program we will take picked out. Lucas is a fabulous instructor: clear, informative, kind. I highly recommend!
Sue T
“Noticeable results, surprisingly quickly!”
I’m starting week 10 of this program, and it is making a huge difference already. I was incredibly stiff before, and it has wreaked havoc on my lower back in particular. The difference after completing 8 weeks of the program was startling and has encouraged me to keep going. Lucas is a talented instructor.
Christine C
“Great programs for improved flexibility”
I have Lucas' Hip Opening Challenge and Science of Stretching programs. Very easy to follow and options for all levels. Just 15 minutes a day and I have already seen significant improvements in my flexibility - I'm 67. An added bonus, I'm driving the golf ball 15/20 yards further!
Clive G
“Tutorials are fantastic and detailed”
Lucas is arguably one of the best yoga teachers globally. He has a gift in teaching and his ability to explain and demonstrate is second to none. His tutorials are fantastic and detailed. I have two paid programs, Science of Breathing and Science of Stretching and they are excellent.
Chris A
“Great for endurance athletes”
I’ve just finished the Science of Stretching course. I plan to repeat it over and over again. I love Lucas’s style of teaching, I love how much I’ve learned about stretching, I love the impact it’s had on my mobility. As a triathlete, I’ve been looking for ways to improve my mobility and it wasn’t until I found this course that I actually started making headway, especially on the bike. I can’t wait to see my progress as I repeat the program.
Joel C
“A fabulous instructor”
Thank you for showing how it is truly possible to regain lost flexibility and astonishingly quickly. I am pleasantly surprised at the results so far. I can truly feel the muscles relaxing and the benefits of the 15 minutes immediately the following morning and throughout the day. A fabulous instructor, Lucas is easy to follow with clear and adaptive instructions to cater for every level of fitness. I highly recommend!
Caroline D
Lucas Rockwood
Founder / YOGABODY
About Me (Lucas)
I’m a yoga trainer, TEDx Speaker, author, and corporate trainer. My published media reaches over 2 million people each month. I began teaching Science of Stretching in 2007, and it has since been practiced by more than 180,000 students worldwide with certified teachers in 21 countries.
When I started practicing yoga, I couldn’t touch my toes, but within a very short period, I completely transformed my body and my life. It frustrates me that most yoga teachers do a great job of showing you how flexible they are, but they are lousy at explaining how they got there.
The Science of Stretching is a systematic approach to flexibility training that I developed after studying and comparing notes with some of the leading yoga teachers, physiotherapists, and movement specialists in the world. The truth is, experts argue about the best method to train flexibility, but what I’ve found is that for people who need flexibility—yoga students, gymnasts, and dancers—the consensus is the same.
For flexibility gains, you need to supplement whatever you’re doing with long-hold passive postures that target specific areas. When I teach, I also pair it with a down-regulating breathing pattern to assist in shutting off the body’s natural stretch reflex and encouraging relaxation and release.
Lucas Rockwood
Founder / YOGABODY