5 Stretches You Should Be Doing EVERY Morning!
Тәжірибелік нұсқаулар және стиль
If you wake up in the morning feeling tight and stiff, then there are 5 stretches you should be doing every morning. In this video, I am going to show you a quick 3-4 minute stretching routine that you should be doing every morning to feel amazing.
Depending on how you sleep, you could easily be feeling tight or stiff when you wake up. In order to combat this, I came up with a stretching routine, one that I do myself every day, that takes very little time out of your morning but will have you feeling 10 years younger. So after you roll out of bed and before you have your morning coffee, just find a little space where you can do these stretches.
The first stretch up is a dynamic one called the bridge and reach over. This dynamic stretch starts with a good glute activation by driving your feet into the ground and lifting your butt up into a bridge position. Not all stretches have to be done passively. The active contraction of the glutes will actually help to accentuate the stretch placed on the hip flexors on the front side of the joint and increase your range of motion.
Once you are in the bridge position, you'll want to reach up and over the opposite shoulder. Doing this will help to mobilize the thoracic spine. Most people have a hard time getting rotation through their thoracic spine and doing this stretch will make sure that you unlock any tightness or stiffness you might have in your upper back.
Next up is something called the QL slide. QL stands for quadratus lumborum, a deep muscle in the back that, when tight, can actually cause back pain. You might think it's a dysfunction in your spine, but the reality could be that this muscle is just too tight. The problem is, however, that this muscle can be hard to locate and therefor stretch. The good news is that the QL slide will be able to loosen up any tightness and help to eliminate that nagging back pain.
Simply drop a leg back and use your arms to prop up your body into a side bent position. Try and maintain this position for 30-45 seconds each side and look to feel the stretch most in the outside area of your lower back just around your waistline. Doing this will help make your back feel that much better.
The third move up in this morning stretch routine is the squat and reach. This is done by getting into a deep squat with your hands between your feet and elbows driving out into your inner thighs. From here, you are going to want to keep one hand planted on the ground and with the other, reach up high over your head. Rotate your torso so that your arm is directly perpendicular to the ground. Do this on both sides.
This stretch will not only target thoracic rotation, something that we don't get enough of and leads to upper back pain and stiffness, but will also help to stretch the adductors in the legs and mobilize the shoulders. These are common problem areas for people that wake up feeling tight and stiff.
Now we have to stretch our hip flexors. having tight hip flexors is a chronic problem for people that sit all day when they are working. In oder to stretch the hip flexors, you will want to get into a lunge position to start with one knee on the ground. From here, push your hips forward to feel the stretch on the hip flexors on the back leg. While doing this, put your hands behind your head and rotate your torso to the side of your forward leg.
Once you do that, switch the position of your legs and rotate to the other side. This hip flexor stretch might be similar to one you've done or seen before, but the difference is that you push your hips forward so that you stretch the hip flexors instead of the quads.
The last stretch in this morning stretching routine will target your hamstrings better than any stretch you have ever done. Likely, when told to stretch your hamstrings, you bend over and try to touch your toes. The problem with this is the rounding of the lower back, which negates some of the stretch you are looking for.
Instead, from a standing position, I want you to perform a simple hip hinge. As you hinge your hips back, bend your torso down at the waist. You should feel an intense stretch on the hamstrings that you likely haven't felt before. This will also help to reinforce the hinge movement needed during your workouts.
Feel AMAZING Every Morning - athleanx.com/x/morning-stretc...
Subscribe to this channel here - bit.ly/2b0coMW
If you are looking for a complete workout routine and meal plan to compliment your flexibility and mobility routine, be sure to head to athleanx.com and check out the program selector tool. It will take you just minutes to find the exact plan that fits your current goals and will help you to build ripped athletic muscle quickly.
For more home stretching routines and the best stretches for your hips, back and shoulders subscribe to our channel here on youtube via the link above and remember to turn on your notifications so you never miss a new video when it’s published.
Пікірлер: 978
I love how Jeff just wakes up with a pump like I wake up with a headache
@xxstormbringerxx
26 күн бұрын
😂 RIght! It amazing. 😅
@alfie130
26 күн бұрын
Bro I can’t stop laughing lol
@garymorgan4792
26 күн бұрын
Hahaha 😂
@EriqKoontz
26 күн бұрын
How many of us would really enjoy watching him wake up?
@rcmfjones
26 күн бұрын
Sleep apnea?
I'll add this to the list of things that you've asked me to do
@stujm8376
26 күн бұрын
You’re not on your own…
@kz7115
26 күн бұрын
Don’t disappoint Huberman, either. And remember to write your three morning pages.
@trealsteve
26 күн бұрын
@@kz7115 Oh, I got more than three morning pages to write. 🚽
@ShaneLOVESfish
26 күн бұрын
Don't forget face pulls haah😂😂😂
@Mohammad-nv4qn
26 күн бұрын
my list doesnt have free space anymore
To expect myself to do this every morning seems like a bit of a stretch
@elijaholing
26 күн бұрын
Ayyyy
@michaelsmith3603
26 күн бұрын
Waiter, check please!
@trealsteve
26 күн бұрын
He’ll be here all week, folks!
@Stuart_BW
26 күн бұрын
Jajaja
@MattTGM
26 күн бұрын
*nice*
0:30 Bridge and Reach over 1:35 QL Slide 2:30 Squat and Reach 4:00 Hip flexors stretch 5:20 Hamstring stretch 2-3 times each side, 10-15s each time
@Nethanel773
26 күн бұрын
Thanks!
@shake1494
26 күн бұрын
Thanks man. Bless you.
@Nethanel773
26 күн бұрын
@@m057584 Jeff said 10 -15 secs for each stretch. Also, he said not to rush through these. My impression with stretching in general is to move at a slightly slower pace than when doing weights, and doing weights itself shouldn't be rushed either.
@FitFighter15
26 күн бұрын
Thankyou Legend!
@billmyles9002
26 күн бұрын
Thank you homie
Thanks Jeff! After including this stretch to your daily recommended routine, my daily routine only takes 7 hours to complete!
@joejojo1483
22 күн бұрын
Some host, didn't even serve us tea ☹
@clickbait007
14 күн бұрын
Haha.. love it!
@dmi5664
14 күн бұрын
But did you remember facepulls?
@the_real_cookiez
13 күн бұрын
@@dmi5664 Yes, that's step 128, which occurs on the 5th hour I believe.
@MrT-dl3zj
2 күн бұрын
@@dmi5664good question
Great stretches to do in between sleep sets
@whiskystefan1978
20 күн бұрын
this is a criminally underrated comment!
Jeff wakes up. Jesse’s there with a camera.
@DeezNuts-ik6xl
24 күн бұрын
😂😂😂
Bridge-and-reach-over and Jeff Cavaliere (whose video I picked it up from) saved my life. Have been *struggling* for 5 years with an L5S1 herniation until I saw the vid on the subject 3 or so years ago. Couldn't go through a single day - even the most relaxed one - without pain and suffering. Couldn't bend over to tie my shoelaces. Now that I do this particular stretch daily I'm in business - I'm back in the gym, I can walk as much as I want, I can do work around the house and / or lift heavy stuff if need be, I am OK if I have to sit in front of a computer for 14 hours - that is to say, I live a much much much happier life now. Some people disagree with you on some topics or whatever - F 'em, you saved MY life, and I will be forever grateful. Thanks Jeff, we really don't deserve you, but I'm happy you're here for us anyway.
@Geoffana
26 күн бұрын
I got same thing I’m take your advice and implement this into my routine. Thanks for commenting hopefully I have same results I been searching for 14 years to get pain free again. I’m doing well now just looking to keep adding things that can keep me progressing
@joetacchino4470
26 күн бұрын
That’s awesome man.
@robrider838
26 күн бұрын
Similar to me 9 months ago. Jeff is great and so is Bob the physio from the UK. I recommend starting with the simple glute bridge before progressing fully to the reach over.
@guywhoasked6046
26 күн бұрын
Thats also useful in grappling martial arts too like bjj and wrestling its one way to get out of a submission and its an exercise put in our drills, awesome stuff
@amandamate9117
26 күн бұрын
is it safe just to wake up and stretch muscles without any warm up routine? this is what i am asking myself all the time.
I failed and had coffee first 😂 but seriously, Jeff is literally the most useful fitness guy on youtube. Even the hamstring stretch, a simple change to the norm and omg i could really feel it!
You know Jeff is savvy financially when, although he has a lot of money, he doesn't throw the pants out just because it has a hole in the knee. Respect!
@stevencarney3
25 күн бұрын
Likelya favorite! I get it!
@annakochanowski5877
13 күн бұрын
A needle and thread can take care of that hole
Jeff, you have a beautiful home. Thanks for having us over today.
Dude has Minecraft furniture
@Michael-ue3ku
24 күн бұрын
Strange looking house. Big but weird
@markyanish1188
20 күн бұрын
😂😂😂😂😂😂
@cassiuscarter2832
15 күн бұрын
Idk howyou noticed that I don't play that game and I still can't stop seeing it
@AlchemistaAcademy
7 күн бұрын
lol omg he does
This is a bloody good morning flow to get things limber, targets everything. Love it
I workout every morning and also have a set stretching routine. So these will definitely be added for sure!
That is what I needed, bro! Tkanks to your videos I started working out at home cuz I don't have access to gym! And now I'm even trying to film my workouts to help others like you helped me! Thank you for helping me to find my passion in fitness
Been following you for about seven years and still going strong you help me get to the place. I’ve always wanted to be. Thank you
For the love of God, thank you Jeff, we've all been asking for this for years. This is a great routine.
Hey Jeff, I watch your videos and take the advice for exercises that apply to me. That said, I'm 60-years old with 2-fake knees, a stent in my heart, and a bad right shoulder that needs an operation to fix. BUT, since Jan 1 2024, I've lost 39.5 pounds, leaned down, gotten stronger, and replaced fat with muscle. Again, I may not agree with everything you put out, but what I do use from your advice has worked really well for me. Thanks, Rob
@ninadbhave5133
13 күн бұрын
good on you! I have two bad shoulders with severely atrophied supraspinatus which hampers pretty much anything I can do for upper body as well as congenital lower back issues, but I also try to follow along for as much as I can esp for lower body and torso
@-Stop-it
5 күн бұрын
I wonder what this guy hasn’t agreed with. And he says “again” as though he’s told Jeff that previously.
I'm definitely adding these to my routine. I had costochondritis a few years back and I did (and still do) T-Spine mobility exercises and stretches that I learned from this channel. I'm back to lifting heavy and feeling great all thanks to you Jeff. You're the real deal and I can't be more thankful.
Awesome!! I can now switch it up from the previous "Do this within 10 min of walking up" routine which has work wonders for me. Thanks Jeff!!!
Jeff always comes with a helpful video, thanks for sharing
Thankyou Jeff, I appreciate your efforts!
I. LOVE this version of the rdl hamstring stretch. So much nicer than regular good morning stretches. ❤
Thank you. I just took the 10 minutes to do these stretches and I can already tell it’s gonna change my life from the better. I feel great and my right hip that’s always tight already feels better. Incredible stretches that I didn’t even know of to be honest. I can’t thank you enough
Thanks Jeff! I do a 10 minute or so yoga inspired stretch routine every morning. The days that I skip it, I noticeable feel older.
Needed this. Thanks coach!
Jeff is the best! I’ve modified the PPL routine he provide a few years ago and with not eating any more processed sugars (which was extremely difficult for me and my sweet tooth) have notice a huge difference in how I feel, my strength, my energy and my focus on longevity as I get older. Thank you Jeff! One day I’ll actually buy one of your programs to check it out.
I had an elbow injury, so I made a pause in my gym training, but I started to do yoga each day and yes it is definitely helps to feel much better!
Appreciate the realness in your content, it's like a dose of authenticity
I can't stretch like that from cold. Jump in a hot shower to loosen up, then stretch. It looks like a great routine! Definitely going to give it a go!!
@cathycraig1301
26 күн бұрын
That sounds like a good idea!
@LittleBpaulmuller-Owners
14 күн бұрын
Do you jump into hot shower before workout too?
@LittleBpaulmuller-Owners
14 күн бұрын
You warm up by moving the body, dynamic stretch is one way you do that
@randallmason9687
13 күн бұрын
I jump rope, or bike ride a little before a workout.
Jeff: Just did all five of these and feel absolutely amazing. Admittedly, I do the first one every day, but the last four absolute icing on the cake
These moves came at the perfect time in my life. They work amazing.
Do pre night stretches now
Morning stretches are the best
@savagepro9060
26 күн бұрын
wife: it depends on what is being stretched
Exactly what I needed! Thanks Jeff!
Thank you, Jeff! You're the best. I will do this every morning, especially the hamstring move was great for me. 💪🏾
56 years old and already have a morning stretch routine, and I agree 100% that as we age, flexibility is paramount to a healthy lifestyle. I am gonna add that hamstring stretch. That's fantastic. Thank you
@HABO2210
26 күн бұрын
Well I'm twice your age and I already have to have a morning stretching routine (scoliosis is a bitch)
@rh6108
26 күн бұрын
we're not old, we just need to strecth more!
@amandamate9117
26 күн бұрын
is it safe just to wake up and stretch muscles without any warm up routine? this is what i am asking myself all the time.
@Ace-fg4dx
25 күн бұрын
Also 56, avid hiker that never stretched enough. Got away with it until recently. Get a routine early and stick with it.
@Hendrixhimself
24 күн бұрын
@@HABO2210 You're 112 years old?
Just wanted to let you know that after praying for my back pain to go away, God sent me your videos. Has been very helpful so far and I feel motivated to continue work on my range of motion and core strength. Thank you!
@deepfriedbollocks4402
24 күн бұрын
I think the algorithm and a subscription sent you the videos. God has seen this website, and he is not happy
Thanks for that set of stretches 🤸♂️ starting my new morning routine.
Thank you Jeff! Your QL slide has improved my left lumbar pain tremendously! It’s bothered me for years and you’ve helped me than my chiropractor. QL slide for the win!
As a yoga instructor I couldn’t quick any faster Edit post watch: yes these are all very good and of course there’s modifications to make things harder.. much harder if wanted. Mobility is so important. As someone who has shattered their ankle and had 3 torn shoulder tendons and to now have 100%+ mobility and no pain issues at all I consider it a miracle.
It’s nice to see Jeff in a real world scenario outside of the gym, I can relate a lot more to videos like this.
I do some of these already and will add the rest. They do work. My biggest problem was the lower back and I've had it since I was a teenager. These stretches helped with that.
Thank you so much Jeff! Your videos are so inspiring
We need more mobility content! Muscle building and exercise content is great, but mobility needs a little more attention, especially as you get older. In my 20s and 30s, I was alright. Late thirties and now in the 40s, mobility suddenly needs a lot more attention. All the stiffness and mobility restrictions affect my workouts. Squats became painful on my knee, bench starts to hurt shoulders, etc. After I started looking at mobility and doing stretching along with working out auxiliary muscles and things have gotten much better. As an anecdote, I started doing some Yoga and after my first session, I felt 10-20 years younger and a lot more springy.
@NilsenMouind
26 күн бұрын
same here
@3opaH
26 күн бұрын
What yoga exercises do you do?
@DeadeyeJoe37
26 күн бұрын
@@3opaH I have a couple of power yoga playlists that I use. Here's one: kzread.info/head/PLWNQ0azOoUfwYT6ylR70g-gxiac_22mNf&si=ZyaabmgHaMtprxK4
@DeadeyeJoe37
26 күн бұрын
@@3opaH I do power yoga routines. Being strong with weight lifting is one thing, doing power yoga is something else. Both are challenging! I'll reply with a playlist I use. If it doesn't work, look up WithinMVMNT 30 day Yoga challenge
@DeadeyeJoe37
26 күн бұрын
@@3opaH Here's the power yoga playlist: kzread.info/head/PLWNQ0azOoUfwYT6ylR70g-gxiac_22mNf&si=ZyaabmgHaMtprxK4
I swear he reads our minds lol. Now what about constant bloating no matter what you eat
@antontzonev1194
26 күн бұрын
See the doctor maybe.
@sethjohnson7825
26 күн бұрын
No, I didn't think of that.🤨
By the way, as a physician, have told so many patients about your videos. I think you are absolutely brilliant. I think if i had been doing many of these techniques 20 years ago, it would have extended my competitive Masters Track and Field career and likely prevented many of the injuries I sustained along the way. Keep doing what you are doing, YOU ARE AWESOME!
Excellent!!! It really works. fast way to release pressure from your lower back 😊
I didn't know 30 people could be first 😂
@elpedropablo
26 күн бұрын
So I was the second 😂
@Superdadbod
26 күн бұрын
After me your first.
@andreyegorov130
26 күн бұрын
Me 31st
Another interesting thing that i will never do.
Thank you, Jeff. This is exactly what I have been needing . I have seen a PT for my lower back, and they did not even come close to these exercises. They Were a waste of time and money.
Jeff,this routine is brilliant! Will do them every morning
Every like = 1 push up
@XHackZUSA
17 күн бұрын
About 12 is doable
@syeedzeehan290
17 күн бұрын
Can you do 2 for every push up?
Good stretches. But first thing in the morning is making my bed. I've promised to Admiral McRaven. 🤘
@Simionus
25 күн бұрын
First thing i pray,without him i can strech all day long but for nothing!
You are my hero!! Thanks for this stretch routine, it’s amazing!!
Thanks for the straight forward and honest advice. This is good.
great, i will try to remember doing this
Brilliant🎉 I love the level of the detail you are going through and the super detailed description under the video! Thank you.
I need to set reminders to do this instant, no excuses.
Exactly what I was looking for. Thank you. They’re all wonderful but I REALLY needed that hamstring stretch 🙏🏼🙏🏼🙏🏼 😊
Thanks Jeff for the simple tips. I'll incorporate these into my morning routine.
I've woken up every morning for years with stiff and sore lower back. Honestly just doing this the last 2 days has already made a huge difference! If it continues to relieve it will genuinely make a great improvement to my daily life. Thanks Jeff (from a nearly 50 year old in England)
Great, free advice. As a person with disc problems, I really appreciate this channel.
Thanks! Great way to get started
Amazing and it does help for people who work sitting all day! Thank you so much!
Best PT in the game hands down
I do 2 of the 5 in similar variation already. Going to try to incorporate the rest and try out your variations for the other two.
Thanks, as always, for putting this up.
Great, simple routine. Thank you!
This is the morning stretch routine I have been needing! Thanks Jeff
Wow!! Thanks! I already see how good it is for bad posture/back trough out the day. I believe it's exactly what I needed.
Just got back to martial arts training after years away from injury. Brazilian Jiu Jitsu specifically, where every millimeter of mobility counts. These stretches are core to every warm up workout we do. Definitely a good morning routine. Thanks Jeff!
This is my new morning routine. Thx Jeff
The stretches shown in this video look super effective and very different than what you typically see on standard videos.
Thanks Jeff. Theses stretches are helpful. I will add them to part of my stretches daily. 👍
Thanks Jeff you literally save my life...again.
Very helpful stretches - especially the ones for the hamstrings and QL! Thank you!!!
I needed something like this in my life to follow. Thank you, Jeff!
Jeff, great advise as always. perfect timming too i have been really sore these past few moroings and wondering what to do. Can't wait to give this a shot before turkey hunting tomorrow morning.
I love these morning stretch routines. These are very useful. This really gives me tools I need to just feel better. (All the other videos help me try to look better)
I just tried doing all of these. These a great! Can't wait to add them to my daily morning routine
Thank you Jeff for all the free instruction on just about everything related to physical fitness. Your the go to on proper weight lifting form. No nonsense, thanks again. Dave in Clovis, Ca
You read my mind! I wondered what would be a good morning stretch routine. Thanks for the tips and info!!
amazing as always
5:21 This hamstring stretch has been life-changing - it's easy to do and it eases lower-back pain. Thanks a million once again, Jeff!
I really really needed this, now I just need to remember to do this every morning
Great video. Thanks for posting very unique.
Good advice Jeff will be trying it out for sure
This is the best thing ive seen in a while. Everday i struggle with the tightness all over from a sitting job after the gym. But today after this. I feel really good.
Good resource. I will definitely start tomorrow morning (prior to getting my pre-workout drink).
I haven't seen any of these stretches before. Thanks.
Just the exercise that I need in the morning, thanks a lot...
I'll definitely be trying these stretches out.
This was incredible. Thank you very much
Jeff, no joke, When I first did these stretches the day you released this and for some reason I had to urinate after and it burned like crazy. These stretches were super painful. Something must've loosened. I really needed these, Jeff. Been doing them multiple times a day now. You are a God send. Thank you so much.
Dude! Thanks! That really helps.
😊Adding this to arsenal of routines, specially to start the day
I feel better just watching, thanks Jeff!
Just found your channel. I have been doing variations of these exercises for years! The isolation moves are new to me. Appreciate your advice 👍🏻
I felt that last hamstring stretch instantly. Thanks for sharing, Jeff!