Flexibility tends to take a hit as we age. For someone with a long career training law enforcement, special forces, and government agencies, that reality hits even harder. After turning 50, I noticed a sharp decline in how high I could kick. What once felt effortless began to require more warm-up, more patience, and far more discipline. At one point, I could easily kick to head height. But recently, I’ve been hovering around chest level—a full foot shy of where I used to be. I decided to put technology to the test. I asked an AI to create a stretching program aimed at improving my flexibility and kick height in just one week. What followed was a mix of frustration, setbacks, small victories, and eventually, surprising success.
Why I Decided to Try AI
With decades of physical training under my belt, you’d think I’d have a solid grip on what works and what doesn’t. But experience comes with wear and tear. Injuries pile up, recovery takes longer, and gains don’t come as easily. For years, I managed to maintain performance without prioritizing stretching. That strategy doesn’t work anymore. So I turned to AI not because I couldn’t write a routine myself, but because I wanted to see if machine learning could offer a fresh angle. I gave it a clear goal: create a seven-day flexibility routine focused on helping me regain 12 inches of lost kick height. I figured it might backfire or even reactivate an old injury. Still, I was willing to test it.
Measuring Progress from Day One
I’ve tracked my physical capabilities throughout my career, so I already knew where I stood. My current max kick was at chest level, and I needed to bridge a 12-inch gap to reach the head height I used to hit with ease. To keep things simple and measurable, I marked progress using tape on a wall, measuring any increases daily after completing the 20-minute stretching program provided by AI. The structure gave me a reliable benchmark and kept me accountable to the process. Day one and day two were discouraging—no visible improvement at all. Despite diligently following the routine, the needle didn’t move.
A Turning Point on Day Three
By day three, the pressure was on. I knew I had limited time left to see any meaningful change, and I was beginning to doubt the process. But that morning, I kicked and landed four inches higher than before. It wasn’t the full 12 inches, but it was something, and more importantly, it confirmed the method might be working. Motivated, I added assisted stretching into the mix, having a friend help push my limits gently. Unfortunately, that same day, I felt a sharp pain in my leg—a signal that I might’ve overdone it. That pain stuck with me into the night, and I was uncertain whether I’d wake up with a minor strain or a real injury that could halt the entire experiment.
Managing Injury with Limited Time
The next morning confirmed it wasn’t just soreness. Something was wrong with my leg, and I had no time to lose. I started calling every physical therapist nearby but couldn’t get an appointment before the week was up. With limited options, I turned to AI once again—this time for a recovery plan. It suggested a foam rolling routine to manage soft tissue recovery. I didn’t have a foam roller, so I improvised with a PVC pipe. Surprisingly, it brought some relief. The pain didn’t vanish overnight, but it decreased enough for me to keep training. By day five, I felt decent again. There was still tightness, but I could move without aggravating the injury.
Stagnation and Self-Doubt
Day six rolled around with high hopes—and no results. After the progress made on day three, this was a tough pill to swallow. I considered that maybe diet, sleep, or mental fatigue were interfering. I’d gone out to dinner the night before, had a rich dessert, and barely slept thanks to a restless dog. Any number of those things could’ve held me back. Still, the final test day was approaching, and I knew I had one last shot to reach the target I’d set. I committed to giving it everything I had left, despite the distractions and the nagging leg issue.
The Final Test and Surprising Results
Day seven started off shaky. I got up early, mentally prepared, drove to the gym—and realized I forgot my keys. I had to rush home, grab them, and get back with barely enough time to complete the warm-up. I crammed what I could of the 20-minute routine into the few minutes I had left before my self-imposed deadline. My first attempt at the kick landed at 10 inches—just short of the 12-inch goal. But I wasn’t done. I centered myself, took a deep breath, and went for it one more time. On the second try, I reached the top of the tape—hitting the full 12 inches. I couldn’t believe it. A seven-day AI-generated routine, despite injury and setbacks, had helped me close the gap.
What I Learned from the Experience
The biggest takeaway wasn’t just that I hit the mark. It was the reminder that mobility and flexibility are skills you lose when you stop training them. Whether you’re an athlete or just someone who wants to stay functional and strong as the years go by, staying mobile matters. Tight muscles reduce performance and increase your chance of injury—not just in training but in everyday life. I’ll be sticking with both the stretching and recovery routines moving forward. For anyone curious, I’ve shared both the AI-generated stretching plan and the foam rolling recovery program in the description of the original video. If you’re feeling stiff or limited, it might be worth giving it a try.
