5 Stretches You Should Be Doing EVERY Morning!
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- Опубликовано: 8 май 2024
- 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.
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Хобби
I love how Jeff just wakes up with a pump like I wake up with a headache
😂 RIght! It amazing. 😅
Bro I can’t stop laughing lol
Hahaha 😂
How many of us would really enjoy watching him wake up?
Sleep apnea?
I'll add this to the list of things that you've asked me to do
You’re not on your own…
Don’t disappoint Huberman, either. And remember to write your three morning pages.
@@kz7115 Oh, I got more than three morning pages to write. 🚽
Don't forget face pulls haah😂😂😂
my list doesnt have free space anymore
To expect myself to do this every morning seems like a bit of a stretch
Ayyyy
Waiter, check please!
He’ll be here all week, folks!
Jajaja
*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
Thanks!
Thanks man. Bless you.
@@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.
Thankyou Legend!
Thank you homie
Great stretches to do in between sleep sets
this is a criminally underrated comment!
Jeff wakes up. Jesse’s there with a camera.
😂😂😂
Jesse monitors jeff's sleep to make sure he switches sides to keep muscle balance
Thanks Jeff! After including this stretch to your daily recommended routine, my daily routine only takes 7 hours to complete!
Some host, didn't even serve us tea ☹
Haha.. love it!
But did you remember facepulls?
@@dmi5664 Yes, that's step 128, which occurs on the 5th hour I believe.
@@dmi5664good question
I’m just happy to get out of bed in the first place!
Now that's funny
Dude has Minecraft furniture
Strange looking house. Big but weird
😂😂😂😂😂😂
Idk howyou noticed that I don't play that game and I still can't stop seeing it
lol omg he does
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.
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
That’s awesome man.
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.
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
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!
Jeff, you have a beautiful home. Thanks for having us over today.
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
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
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
I wonder what this guy hasn’t agreed with. And he says “again” as though he’s told Jeff that previously.
This is a bloody good morning flow to get things limber, targets everything. Love it
It doesn't target the Mentula
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.
I workout every morning and also have a set stretching routine. So these will definitely be added for sure!
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
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!
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!
Likelya favorite! I get it!
A needle and thread can take care of that hole
Many multi-millionaires are very frugal. And many have become multi-millionaires in part BECAUSE they’re frugal.
Jeff always comes with a helpful video, thanks for sharing
I had hip pain for about a year, been doing these almost daily since you released this and it genuinely helps so much
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!!!
Thankyou Jeff, I appreciate your efforts!
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'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.
Appreciate the realness in your content, it's like a dose of authenticity
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.
I have done these stretches for a week now and Jeff is right I feel younger. I’m always so tight in the morning and that tightness would set the tone for the day but this week has been a ton better! Thank you Jeff!! 👍👍
💯 I do a 10 min yoga routine in morning while coffee is brewing. Really helps. I’ll be adding this routine. I’m 64 and looking to stay strong and get healthier as I age
Do pre night stretches now
Morning stretches are the best
wife: it depends on what is being stretched
I. LOVE this version of the rdl hamstring stretch. So much nicer than regular good morning stretches. ❤
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!
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!!
That sounds like a good idea!
Do you jump into hot shower before workout too?
You warm up by moving the body, dynamic stretch is one way you do that
I jump rope, or bike ride a little before a workout.
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
Well I'm twice your age and I already have to have a morning stretching routine (scoliosis is a bitch)
we're not old, we just need to strecth more!
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.
Also 56, avid hiker that never stretched enough. Got away with it until recently. Get a routine early and stick with it.
@@HABO2210 You're 112 years old?
Thank you so much Jeff! Your videos are so inspiring
Thank you, Jeff! You're the best. I will do this every morning, especially the hamstring move was great for me. 💪🏾
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.
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!
I think the algorithm and a subscription sent you the videos. God has seen this website, and he is not happy
Exactly what I needed! Thanks Jeff!
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!
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.
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.
same here
What yoga exercises do you do?
@@3opaH I have a couple of power yoga playlists that I use. Here's one:
ruclips.net/p/PLWNQ0azOoUfwYT6ylR70g-gxiac_22mNf&si=ZyaabmgHaMtprxK4
@@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
@@3opaH Here's the power yoga playlist: ruclips.net/p/PLWNQ0azOoUfwYT6ylR70g-gxiac_22mNf&si=ZyaabmgHaMtprxK4
Thank you so much for all these very helpful videos 💪🏻
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
I swear he reads our minds lol.
Now what about constant bloating no matter what you eat
See the doctor maybe.
No, I didn't think of that.🤨
I didn't know 30 people could be first 😂
So I was the second 😂
After me your first.
Me 31st
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)
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.
Every like = 1 push up
About 12 is doable
Can you do 2 for every push up?
Another interesting thing that i will never do.
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!
This is exactly the kind of content I love. Thank you for sharing. I needed this
Good stretches. But first thing in the morning is making my bed. I've promised to Admiral McRaven. 🤘
First thing i pray,without him i can strech all day long but for nothing!
Thanks Jeff, I have added this to my morning routine!
Thanks, as always, for putting this up.
Jeff,this routine is brilliant! Will do them every morning
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.
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!
Yes! Thank you so much Jeff! 🙌
Great, free advice. As a person with disc problems, I really appreciate this channel.
That hip flexor stretch was unreal. I found myself doing it for an extra 10 seconds.
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
These moves came at the perfect time in my life. They work amazing.
This is the morning stretch routine I have been needing! Thanks Jeff
I needed something like this in my life to follow. Thank you, Jeff!
Exactly what I was looking for. Thank you. They’re all wonderful but I REALLY needed that hamstring stretch 🙏🏼🙏🏼🙏🏼 😊
Brilliant🎉 I love the level of the detail you are going through and the super detailed description under the video! Thank you.
Thanks for the straight forward and honest advice. This is good.
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)
You are my hero!! Thanks for this stretch routine, it’s amazing!!
Best PT in the game hands down
Thank you sir, wonderful stretches, very helpful for low back pain.
Amazing and it does help for people who work sitting all day! Thank you so 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.
Thanks Jeff for the simple tips. I'll incorporate these into my morning routine.
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.
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.
Thanks, Jeff!
This is my new morning routine.
Thx Jeff
You read my mind! I wondered what would be a good morning stretch routine. Thanks for the tips and info!!
Jeff, thank you so much for putting this online for free.
I've been struggling eith my back with different problems in different areas of my back. Recently the lower back seems the new target of 'pain', can't even stand up syraight normally after sitting... It's pathetic.
These exercises hit the spot! Been doing these a few days, to less actually, but they're actually working. Took up swimming un the slipstream of it all... So sincerely thanks for putting this and all your other videos up to make me and world fitter.
Greetings from Rotterdam, the Netherlands 👊🏽
He made lots of back pain vids
The stretches shown in this video look super effective and very different than what you typically see on standard videos.
Informative yet simple video. Simplicity is key to consistency
This is so helpful! It works. THANK YOU!
Amazing! It feels amazing, thank you!!
Thanks Jeff. Theses stretches are
helpful. I will add them to part of my stretches daily. 👍
Thanks for that set of stretches 🤸♂️ starting my new morning routine.
I need to set reminders to do this instant, no excuses.
Just when I needed this the most, awesome!
Very helpful stretches - especially the ones for the hamstrings and QL! Thank you!!!
Good advice Jeff will be trying it out for sure
Thanks Jeff you literally save my life...again.
Great video! Answers a question I've been wondering about. Thanks!
Fantastic. Thank you brother
Ive been doing these every morning now and these stretches are great! Especially the hip one, it is helping me function better throughout the day and especially at work (physical job) Thank you, Jeff!
Try doing the yoga frog pose stretch. That one will bullet proof your hips.