title: airbnb goes full sjw and demands users host deviants of every kind in their home
text: as i have repeatedly shown in my articles i am a fan of all aspects of fitnessnot just strength and developing muscular mass but also cardiovascular endurance and flexibility as well you likely knew this already
  you are also likely aware that i have done several articles on stretching most recently the relax into stretch technique that i state can be used predominantly for lower body stretching such as the splits which are and will likely always be considered the benchmark of hip and leg flexibility
  but what about upper body flexibility most people dont focus on that and that is just as important to train as lower body flexibility namely for purposes of increased athletic performance reduction of joint aches and pains and in some cases increased strength i have taught the readers some basic upper body stretches in the past such as the chest stretch and the door frame stretch but in my opinion if youre going to do any one stretch for upper body flexibility that would have to be the seated twist stretch
  how it works this stretch involves crossing your legs in a manner that will be discussed below and twisting the torso while simultaneously locking your arm onto your bent knees this stretch will hit most of your most prominent upper body musclesthe latissimus dorsi the triceps the deltoids the obliques the neck and the pectorals
  in addition to those visible muscles the twist stretch will work the deep spinal muscles  and even the muscles of the buttocks the gluteus maximus medius and minimus as well
  many athletes perform the twist stretch particularly combat athletes such as wrestlers judokas and mixed martial artists that need great torso flexibility to escape from holds and pinfalls
  sounds like something you ought to learn doesnt it but how
  
  as i have happily admitted in the past and will likely do so again paul wades outstanding convict conditioning series has taught me this and many other exercises and i cannot advocate wades writing enough more specifically the twist stretch comes from convict conditioning   the first book deals with the core calisthenic seriespushups squats and the like i have already gone over these in detail in contrast the second book deals with static holds that develop strength and flexibility such as the lsit and todays topic
  while the third book deals with explosive movements such as the back and front handsprings that will be a topic for another time instead lets go into the steps of the twist stretch
  all of the pictures here are taken directly from the book
  the exercises the first twist stretch is the easy twist stretch sit down on the floor with your feet extended take one foot and put it inside the other leg resting that foot next to the opposite knee as shown
  now twist your body so the opposite shoulder turns towards the raised kneed ie if the left knee is raised turn the right shoulder and vice versa keep the foot flat on the ground and the knee stationaryjust twist the torso allow your neck to turn as it naturally wants to turn
  
  then lock your torso by placing your elbow against the opposite side of the knee while holding your body up with the other hand
  you should immediately begin to feel a stretch all around your torso
  hold the stretch for  seconds for each side when this is comfortable for you move on
  step  is the simple twist stretch which requires a little bit more flexibility place one foot over the other leg as shown above then take the foot that is not flat on the ground bend the leg back and touch the heel of that foot to the opposing buttock ie the right heel touches the left buttock
  
  this foot position will be used for all twist stretches from henceforth
  now as before rotate your torso towards the opposite knee right shoulder to left knee and vice versa locking yourself by placing your elbow on the opposite side of the knee and again supporting your body with the other hand hold for  seconds and move on
  stretch  is where things become more difficult assume the position from stretch  but this time you will have to rotate the torso with much more force as the goal of this stretch is to extend your arm and touch the instep of the foot that is flat on the floor your arm wont be able to stretch on its own and i dont advise you try you will have to accomplish this with proper torso rotation
  
  stretch  has the difficulty increase further get a hand towel or some other object that is about a foot long assume the stretching position and rotate the torso while holding said towel remove the supporting hand from the floor and flick the towel through the hole made by your raised leg obviously your hand is not extending down to your instep here wrapping the support hand around your back grab the other end of the towel this begins the stretch
  
  each time you stretch you will assume this position holding the towel in two hands you will work your hands up and down the towel slowly bringing your hands together by gripping greater portions of the towel eventually you will be able to clasp fingers and that is the final level of the twist stretch
  
  this process will be slow and arduouscoach wade himself admits that it took him the better part of a year to accomplish this by moving his fingers together inch by inch i myself am not quite at the final level yeta rough measurement shows that i have about  more inches of towel to go before my fingers touch but i have certainly noticed increased mobility and flexibility already
  the towel stretch can be made easier by remembering to worm both hands up the towel not just one actively use both to secure deeper stretches and you will notice progress
  doing even the easiest variations of this stretch will make you notice an immediate healing of the spine your back will deliciously crack and youll feel warm and limber afterwards and with practicing the more advanced variants you will make yourself more limber for whatever physical activity you engage in ranging from dancing to getting out of submission holds
  or you could be one of millions of americans with bad backs and hips the choice is yours
  read more why its necessary to relax into a stretch