Do This Within 10 Minutes of Waking Up (FEEL AMAZING!)
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- čas přidán 19. 04. 2023
- I promise that if you do this within 10 minutes of waking up, you will feel amazing. In this video, I am going to show you a short series of stretches that you should do within 10 minutes of waking up that will help your body feel and perform better throughout the day.
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The reason I want you to perform these lower body stretches within 10 minutes of waking up is because after about 10 minutes, you will likely forget to do it. I understand that our mornings are busy and we have a limited amount of time to get things done. However, this routine will take just 4 minutes to complete and your hips and legs will absolutely thank you for getting it done.
The stretching routine begins with a simple frog stretch for thirty seconds. Make sure you sit your hips back towards your heels in order to get the greatest stretch possible on your groin. By sitting back you are putting the muscles in your groin on stretch and sitting further back on your feels will increase this stretch. This is often an area that we ignore when it comes to working on mobility, but by unlocking these muscles, you will not only feel better physically, but your performance in the gym will be improved as well. This is a great move when preparing for any leg workout.
Next, in a single flowing movement we are going to adopt a yoga maneuver called downward dog. Now, most people, when performing the downward dog, are lazy with it. What do I mean by this? They stay on their toes but do not let their heels come down to the ground. By getting your heels to the ground, you are increasing the stretch on the calves, hamstrings, and hips as well. If you are having trouble getting your heels down to maximize the stretch, then you can walk your hands back so that your torso is at a steeper angle. This move should be performed for thirty seconds as well.
From the downward dog position, you are going to perform a step through. This is taking one leg and stepping it through to the opposite side. When you are in this position, I want you to slide your body a bit towards the foot that is stepping through to the opposite side. Allow your foot to rest on its side. This stretch feels amazing on your lower legs, specifically the peroneals because they are often chronically tight. These muscles rarely get targeted with our stretching routines, but I promise that if you start to focus on them, your legs will feel looser and ready to go for the day. Hold this stretch for thirty seconds on one leg and then thirty seconds on the other.
In our stretching flow, your next move is to perform a 90/90 stretch on one side in order to stretch out the glutes and hips. With the glutes and hip muscles often not being stretched either, you will likely feel a deep stretch but I promise, when it’s over with, your legs will be feeling nice and loose. To get a more intense stretch on these muscles, lean forward more. You can even try touching your torso to the ground, but if you can’t, don’t worry - the more you perform these moves, the better you will get at doing them and the more range of motion you will achieve over time. Perform this 90/90 stretch on one side for thirty seconds.
Once your thirty second 90/90 stretch is completed, raise your torso up tall. This will help to target the hip flexors on the opposite leg. Often, when we perform a move that we think is stretching the hip flexors, the reality is that we are getting a quad stretch which is easily confused for the area we are trying to target with our stretches. It’s important to stretch the hip flexors due to the amount of sitting we do all day which causes problems with our anatomy - specifically with anterior pelvic tilt. Perform this stretch for thirty seconds.
After you have completed the hip flexor stretch, you will go back to the 90/90 stretch, but this time on the other side and complete the flow with your hip flexor stretch on the other leg for thirty seconds again.
This short, 4 minute stretching routine will have your legs feeling amazing which will in turn have the rest of your body feeling great as well. This mobility flow is not one to overlook because by unlocking our hips and the rest of the muscles in our legs, we will be ready to perform lower body movements with greater efficiency.
If you are looking for a complete step-by-step training program that will take your workout to the next level without overlooking the importance of mobility and flexibility, be sure to head over to athleanx.com and find the workout program that matches your goals.
For more videos on how to feel amazing every day and stretches to help you do so, make sure that you subscribe to this channel here on CZcams and remember to turn on your notifications so that you never miss a video when it’s published. - Jak na to + styl
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Bro I never win and I always click on time…. Are you sure there are give always Jeff ???
When will we win
Is it being claimed by bots 🙄
Good morning Jeff
Guys Jeff has 13M subscribers and there are 40 lucky draws. It's normal not to win...
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No matter what’s happening in my life I can always turn to your videos to improve at least one aspect of my life no matter the situation, my health and wellness can always be improved regardless of what is it out of my control. You’re appreciated, I’m truly grateful for your willingness to share your knowledge.
EXACTLY!! SAME HERE
The groin stretch at 2:37 is one of the best opening stretches if u do martial arts or any exercise. If you struggle to keep ur back in one straight line in downward dog, u can bend ur knees slightly and keep ur back straight. Your hamstrings will stretch out after practicing that regularly. Keeping the back straight gives u the best benefit. I love this channel, all the videos are taught correct form xxx
I don't think that's stretching the groin, more like the piriformis which can cause a lot of pain when tight.
Is that a pigeon pose?
Pause ⏸️
@@softspaze active pigeon
Just about to go to bed and you drop this
WHAT ARE THE ODDS!?
Lucky for you this is a morning stretch 😊
I’m 60, and when I first get out of bed, my muscles are really stiff. I’m sure this will help!
im 21 and im the same
@@saifkhan-ln7dd Get back to us in 40 years and let us know if you still feel like it was the same. Enjoy your youth while you can.
I'm 63 and only feel stiff in my legs if I did squats within the last couple of days.
@@saifkhan-ln7dd just wait, you don’t know what stiff is unless it’s in your pants young fellow
@@saifkhan-ln7dd That's because 20's are the new 60. :)
Gonna try this tomorrow morning, love these type of routines
I'll be trying this tomorrow morning. I appreciate all your videos Jeff! They have literally changed my life. I have fibromyalgia, back and joint issues, and was in a very low place. Then I stumbled across your videos and they helped me massively!! I'm now back training several times a week and in a good place again. Thanks AthleanX 😀
Love it! Give us more science backed stretching! I've noticed my mobility has decreased as my muscles increased (also getting older). You're channel trained me, now you need to maintain me!
Okay, I just tried it this am. Now I’m warming up for a workout. That was a pretty good short stretch routine! My legs do feel great. The lateral lower leg stretch is something I haven’t done before. I can feel it.
I've had sore thigh and hip muscles from a recent HIIT exercise, and that last stretch nailed exactly where I needed it. I'll be bringing this into my morning routine, thanks!
Beautiful functional stretches to start the day. Thanks for sharing.
Awesome video Jeff. I always wake up so stiff and having this quick routine will be something I can actually make time for. Thanks Goat.
Excellent. I do some stretching every day, and this will be a very good addition. Thank you!
A MUST STRETCHING for runners on a daily basis! Thank you for sharing!❤
Did this along with you. Felt great. Thanks jeff😊😊
Thank you! I've been needing something to help me wake up and move! Thank you!!
Thanks so much Jeff. Great tips. Cheers from Silvana from South America Uruguay 🇺🇾
Jeff
That’s exactly what I need in the morning. Starting tomorrow that’s what’s going to happen. My biggest problem is my tight hips and it prevents me mobility in the morning. Thanks Bro as always keep them coming.
I really enjoy your videos, I have learned so much! I’m definitely going to start doing this.
Wow I'm a lot less flexible than I thought, this was way more difficult than I expected! Something positive to aim for.
Ty once again Jeff..
I do all of this on some level every morning but you really honed in on these exercises…wonderful..truly .. this does make a huge difference…❤❤
Awesome as always Jeff, keep it up!
Thank you! What a simple but highly effective way to start the day. Brilliant!
These are really good for sciatica too. Especially the last one, I needed to do these daily again. Thanks for reminding me 👍
OMG TY so much for the vid on stretching!!! Keep them coming, esp for core, lower back, n lower body to keep us flexible esp c the resistance training most of us do!! Tytyty!😊
This is what I needed. Thank you. It’s very helpful!
Really helpful - thanks for sharing !
I really like this kind of Athlean-x videos. Well, this ones, the checklist ones, the ones about correctives, the 'how to do things right' ones, I love them all hahaha
Great video for all fitness levels and genders. Sending sincere appreciation.
This was awesome! Will start doing this dailt. Any other key / critical daily stretches from our injury prevention and fitness and physical therapist guru, JC, would be great.
Great sequence!! I’ve gotten a little lop-sided after foot surgery, and this is a great way for me to get back “even”! 👍
This is amazing, for sure I'll do it tomorrow morning
Great way to start the day.
Thank you for all your videos
Awesome moves Jeff! Thanks for sharing
Thanks for sharing.
Going to try it in the morning. Thanks Jeff!
Nice one - added in with the pull-up and/or hanging doorframe
Amazing thank you!
Thanks Jeff just what I needed!
I like and appreciate every one of your videos. You’ve made this a great CZcams channel, overall
Thank you for this video. Very good advice.
I'm going to try this, thanks Jeff!
Rolling out of bed sore in combination with Brazilian Jiu-Jitsu training keeps me in a perpetual state of stiffness. Looking forward to trying this tomorrow morning! Thank you Jeff!
Thanks Jeff 👍
Great video!! I’ve been trying different stretching / movements to do first thing in the morning. Will be giving this one a shot
Thanks Jeff, I snort ❄️ 10 mins after waking up! I FEEL AMAZING!
Thanks brother
Excellent, thank you 😊
THANK YOU !!!
Thanks for the tip Jeff!
Thank you
i do this every morning beside other streches and mobility exercises to get rid of that low back stifness and it helps release that tention completely, but i took that from your video for back warmup - feels great, thanks. also i apreciate all your other videos, you are the best coach.
I just discovered this channel as i was looking for scalpular winging solution. That video is over 7 years old. & i am using it as therapy for my back. This guy is literally the fitness Goat and has been going strong for years its amazing to see how someone is still going strong for so long
We woke up an amazing day with this video Jeff Thank you🎉
Always does a great job! My guru
Great stuff! Reminds me of cheerleader stretches and yoga. Perfect, thanks a lot!
This looks amazing for golf. Gonna save this for my pre-round stretch.
Good stuff! Thx Jeff
I liked it! Gonna make that a routine now
Thanks Jeff.
Wow, youtube knows that i really needed this. I cant wait to try this when i wake up
This seems a very smart routine, thank you.
Exactly what I had been looking for tomorrow’s Yoga session with my gf. Thank you soo much 🤩🙌🏼
Love it!!, thank you!!!!
Sir, because of you we feel amazing! Thankyou for giving this kind of knowledge.🙏
Whenever I have an ailing body part, Jeff is my go to on how to help. Best part, it works no b.s.. my back, hip flexors, rotator cuff. Thanks jeff
Love the videos Jeff!! 🔥🔥
Always looking for new videos from Jeff. Would like to see a new video on a workout for huge traps at home.
Thanks
Dope background beat, I have it a n my audios for couple years
Thanks for your the helpful info-video 😊
Love these Jeff!! 👍👍👍
Thank you , man did I need to see those
That looks tough. Still going to give it a try!💪🏻
Second day update: I did it in full and feel really good. Plus added the previous morning routine exercises like lats stretch and lower back.
And this is perfect morning routine!
This feels great I’m going to do this everyday
Thank you,this is good !!
Thank you jeff!❤
Wow love this. Great reminder of how important stretching is in the morning. I use to do yoga 3 days a week to compliment weight training and since stopping I’ve been tight and hurting. Love you guys thanks Jeff & Jess🌟
You are doing something today that your future self will thank you for.
Great, keep on keeping on
You're crazy man. Love it every second of it 💪🏻
Great stuff
Thank you! 💯🙏
This stretch really is something else. Thanks a lot for this
Love the swan stretch!
Lovin the content Jeff 💪
excellent, as always!!
Always feels good the have a great body stretch!
Feels so much better!
Jeff, you are the best!
Thank you❤
Thanks Jeff 🧘🏽♀️for the reminder on the active PIGEON POSE 😂 one of the best stretches to loosen up the whole lower body,
I stretch right out of the bed in the A.M. to start the day relaxed, comfortable and confident!
I do something similar the first 15 minutes of waking up prior going to an exercise class. Nice to pick up another alternative movements
Jeff, can you do videos about how to sprint faster? Maybe a full workout?
Looks like amazing stretches. With severely limited flex in my knees (arthritis, worn meniscus, and deteriorated articular cartilage), these terrify me, but will try. These also seem great to add to the stretch routine for my hockey playing son.
Just woke up (5 am) here in India and this video came in very handy. Thanks.
Wow. Very interesting
Made me feel quite emotional doing these stretches. My lower back feels wrecked and I’m really struggling with nearly all these stretches. I’m as flexible as a concrete block. 🤞🏼 These can help unlock my hips and save my sanity
I have got to try this.