Do These 4 Stretches EVERY Morning!
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- čas přidán 28. 06. 2024
- Waking up feeling stiff is extremely common, especially if you work out the day before. In this video, I’m going to show you the 4 best stretches to do every morning to help loosen up and increase your flexibility for the rest of the day. Much of what you are trying to overcome are the tightnesses that develop from our sleeping posture. Each of these stretches is going to help hit these key areas and allow you to do it quickly so as not to take up much time.
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The first move is actually not a static stretch but rather a dynamic movement. The goal is to groove the hip hinge while at the same time stretch out the hamstrings a bit since many of us have chronically tight hamstring muscles from sitting all day. The reason we do this RDL movement however is not to statically stretch the hamstring but simply to warm them up. In the case of an anterior pelvic tilt you would not want to perform long stretches of the hamstrings, as they tend to be taut from pelvic positioning not actually muscle tightness.
From here you want to drop down into a deep squat position with your hands between your legs and flat on the floor. The goal is to turn your hands away from you with your fingers pointed backwards. This will stretch out the forearms and finger flexors while at the same time providing a nice stretch for the biceps. Believe it or not, the biceps do tend to get tight when sleeping because we sleep with our arms in some variation of a bent elbow position for hours on end.
The goal of this deep stretch however is to loosen up the hips and groin. If you are a side sleeper you will have your legs likely pulled up into your chest and your knees pressed against each other. This will tighten both the hip flexors and the hip adductors or groin muscles. There is nothing more important in the morning than trying to re-establish a looseness to these muscles since asymmetrical pulling on the pelvis can cause lots of postural low back pain and stiffness throughout the day.
Use your elbows to drive your knees apart and deepen the stretch while at the same time let your thighs help to reinforce the straightness of your arms for that good biceps and forearm stretch.
Next you want to really get at those hip flexors and stretch them out. The best way to do that is with an overhead leaning lunge stretch. Here you want to grab a wooden dowel, broomstick, etc that you can plant into the ground in front of you outside of your forward leg. Drop the opposite leg behind you until you feel a deep stretch on the upper front side of your thigh. From here, reach up to the top of the stick with both hands and twist/lean towards that side to enhance the stretch. If you do this right, you will be extending through the thoracic spine to regain any lost mobility from sleeping with a rounded upper back supported by the pillow.
Finally, you perform the standing shoulder stretch with the dowel or stick as well. This is an incredible stretch that will help to externally rotate your shoulders and work on loosening up the posterior deltoids as well. When laying on your side or on your stomach, your shoulders are often positioned into internal rotation. Again, the problem here is that you aren’t just staying like this for a few minutes but rather hours! If you want to loosen up the tightnesses that you cause by sleeping this way you have to devote just a few minutes each morning to doing that.
Each of these stretches can have a profound impact by just being held for 45 seconds or so, every morning. It won’t take you long to start to see and feel the benefits of adopting these four into your morning routine.
If you’re looking for a complete program that helps you to not just feel loose but get strong, ripped and athletic at the same time, be sure to head to the link below and get the ATHLEAN-X Training System. Start looking like an athlete by training like an athlete beginning today.
For more videos on correcting posture and the best stretches to improve your posture and flexibility, be sure to subscribe to this channel at the link below and never miss a video by making sure to turn on your notifications. - Jak na to + styl
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i won!!
Or we don't have time... just kidding 😂
I didn't get it.
Lost again
and I lost
News Anchor: "What could possibly be worse than this COVID-19 pandemic?"
Jeff: Internal rotation of the shoulders
Shoot, wanted to like this comment, but it's at a clean 69 likes, maybe I'll come back later, but consider this a like.
@@EhurtAfy Looks like other people couldn't respect it
@@ronniequerry Dropped you a like then, we always have 420 to shoot for
@@EhurtAfy I like your style
@@sauceup713ayye7 Ayy you know wassup then
2:00 Hip Hinge 5 reps
2:30 The Gollum 30 sec
3:24 One Knee Leans 30 sec each side
4:18 Supported Body Twists 30 sec each side
Baby sleeping.
Jeff: you’re doing it wrong
Lmaooo
Underated comment
Welllllll, my baby is asleep and her legs are hanging off the bed. I think she’s doing it wrong. Lol
😂😂😂
"Being a newborn is no excuse to not make gains. Go watch my most recent video."
Sometimes I feel like Jeff is making up stuff but he explains so well he's gotta be right
🤣 like "stretching tight forearms from typing throughout the day"
He is
@@reythomas9215 office warrior
😂 #true
I swear
Stretches are great. Look at dogs and cats, they stretch everytime they wake up!
EDR Videos they’re so cute when they do. And their yawning too.
Not only when they wake up, but often when they get up from laying/sitting for a bit as well! It’s important o stretch throughout the day :)
@@Mason-is4mr Very very true!
My dogs only stretch because they're forcing out a fart
Just realized that the reason cats are so mobile is cuz they stretch every day
"we wake up stiff"
Yes, everyday...
Wood
hahaha good one
12 year olds pretend they don’t get it
Yes, stiff hard
@Rex Colubra loose
My wife is mad at me for breaking the Swiffer stick
Lmao
Well then that's the problem. The swifter stick is a light weight. You need the heavy weight version. Hwifter stick.
Nuna Beeznezt - You can buy her a new one for her birthday.
This had me dying lmao
@@virgiliolopez7861 omg i hope you survived.
Every time I feel too lazy to go to the gym, I imagine Jeff coming after me with this broomstick.
I'm gonna to try this but I think I'll imagine him coming for me with something else👌
Great tip. I'm going to try this
:D
I'm a physical therapist myself and learn from Jeff every day. He's legit!
Me too brother!
Brandon Weigel make sure you help ppl just like Jeff. My bad sensei Jeff
I have a doctorate in physical therapy. Stretching has its place in fitness and rehab.
Brandon Weigel How hard is PT school? Currently an undergrad for exercise science.
A lot of hard work, but well worth it!
"So Jesse, for this video I'm gonna need you film some shots of me laying in bed asleep"
"It's ok Jeff, I've already got some footage of that somewhere."
🤣🤣🤣
@Juan Polla Larga Stamosa no, yoga is just incorporating some basic stretches.
not funny -_-
asshole
Jeffs face 😱😂
Me: *wakes up*
Jeff: WRONG
Instructions clear
Never sleep again
Is that bibimbap
*wakes up* Jeff: “Guys this is all wrong; but, don’t worry, we’re gonna show you how to fix it”
Or sleep in an inversion table. That way your body will be elongated all throughout the night. Only downside is that all your blood will rush to your head. But health takes sacrifices 😊
Be like Jeff...never sleep again
1) 1:45 Hip Hinge
2) 2:30 Squatting like it's 1994
3) 3:24 Stick it
4) 4:40 Warrior Jeff.
Zen thank you sir
Perfect
#2 is spot on.
Zen
Thanks a lot
Thanks a lot! UP!
Before we watch, we give a like.
Because we all know, Jeff is always damn right.
Our lord and savior Jeff Cavalier, lol.
Your damn right
Same ahahhahaahah !
Handsome Piff sometimes I mistake him for GOD
After reading your comment I scrolled up to like and realized that I already did. Happens unconciously already with Jeffs videos
I think that Jeff's stretch videos and some other "must know" stuff should be put into a orderly playlist and should be required health education for 9th grade
YES I've been talking to my peers about how our Physical Education classes in most schools could use this info to DRASTICALLY improve people's lives and help both sporty and non-sporty people prevent and recover from injury at an incredible level.
@@alekvillarreal3470 fuck yeah I went from injured slob all my life to fit and healthy at 30yo with this and am just a PC nerd not a sporty outdoorsy person
Hell yeah doing 3 stretches a day legit turned me into a fucking god
Problem is, if someone started watching the "must do every day" playlist at the start of 9th grade, by the time they finished, they'd be in 10th grade!
I've been talking about this a lot, lately, too.
After watching so many fitness channels, from calisthenics to body building to circuit training, I can honestly say, Jeff is the best. His knowledge of the human anatomy, his simple explanations and his passion for fitness is a special thing to witness. Officially one of my coaches even tho I haven't met him. Thank you Coach!
I totally agree with you.
Hate the bobby knight type of coach yelling and screaming Jeff would be a good coach
Stretches do "Jeffs" to stay flexible and get rid of back pain.
This comment deserves more likes you just made me bust out laughing my guy😂
Omg lmfao
same lol..
Fuck'n funny.! 20000 likes
The Smell of Burnt Almonds stfu
No ad? I like to watch the ads to generate revenue for jeff. To avoid muscular imbalances?
Who actually watches ads anymore? You don't have to.
Not for me.
No finicial imbalances
This was my ad and it was funny af czcams.com/video/cjEK7qQKRDY/video.html
This is the most bootlicker thing I've ever heard
Not only do I always learn something new, but I also get a laugh from some of the comments.
You have a shirt in bed but topless outside bed.. imma try that as well!
I'm the opposite.
You got it all wrong yo. It's shirt off pants on while awake. shirt on pants off while in bed.
You have to look like Jeff first
I wear a hat and gloves in bed but take it off anywhere else
What u guys talking about? He ain't sleeping with a shirt on! Pay attention and watch the video more closely🤦♂️
i'd like to think jesse was in jeff's bedroom filming him sleeping in different positions
😂😂😂😂😂
broke my broom
That's tight!
You're overqualified
That's a good stretch.
CHAMP hahahahaha
You need to buy a high-tech carbon-fiber weightlifter's mop from one of those yuppie gyms that have 50 treadmills, 30 weight machines, and 1 barbell. Just $149.99!
I am trying in my head to add up the "do this everyday"s of youtube fitness channels. I think I need a 40 hour day to be optimal.
1. The Bend and Snap
2. The Exorcist
3. The beg mum for $10
4. The Jackie Chan
Comedic TALENT!
PURSUE it, friend.
the bend and snap hahahahahahhahahahahahaha omg i just went to my childhood
@@LazarJaksic, it's about time someone got that reference! 🤣
Lollll too funny!! xD
P.P 1 - works every time
Today i decided to quit being lazy and went to the gym. I'll go tomorrow too. Thanks for the inspiration(Jeff), and wish me luck fellas.
Good luck!
Good luck man!
You are doing great buddy....
Keep it up
Wreck shop, man.
You got this mannnnnnn!
I'd love to see a "perfect leg workout" video! I found the arms and shoulders ones so helpful and Lord knows most of us could use the extra leg help lol
check out jeff nippards video on leg day 1 and 2 its pretty good.
yes this would help me alot
I wouldn't recommend leg workout from athlean x. It is not his knees that pull him back. He just wanted an upper body physique to be developed. Legs no no.my opinion of course
@@Banana_Split_Cream_Buns the fact that i cannot do doesnt mean that i cannot evaluate. Like if I don't cook i can't taste
Everyone like his comment if you agree Jeff should do this. I know i agree
Thanks Jeff this is the second time you’ve saved me from pain and keep me strong for my job so I can keep providing for the fam ! 🙏
Started stretching my hips about 6 months ago and gotta say it’s helped my back tremendously
Jeff cavalier is a mix between lewandowski and di maria😂
Yeah so true lol
I can no longer unsee it now...damn you haha
true
And branko mirkovic
😂😂😂😂😂😂😂😂
Just wanted to thank you for showing that hip hinge stretch. I had lower back pain for months after an accident while moving furniture. I went to a physical therapist for it but their exercises didn't help me. The hip hinge gave me instant relief from the pain and after a few months of doing it regularly I'm pretty much restored. Huge thanks.
I need to walk around everywhere shirtless until the neighbors stop complaining, then I know I'm in shape.
Well it's actually a bell curve of out of shapeness -> complain ; in shape -> no complain ; jeff shredded -> complain or creep
It’s great listening to you about stretches and ways to avoid tightness + injury. You’re helping tons of athletes and actually know what you’re talking about. You’re the man
And I was just searching for a way to stretch. Are you a wizard Jeff?
Amarswano
Lol, same here
Jeff can you bring The Perfect Series back
He already did a video on everything.
what's that? if this video is not perfect, nothing in this world is.
@@TheEmeraldTrade No, he didn't.
Yessir I need a perfect leg workout
@@dankinn No man I've no complaints regarding this video.But we want the series back cos it really helps us.
This is exactly the video I needed. I’m a side sleeper and having issues with elbow tendinitis and shoulder tightness too. This addresses everything, thanks.
Thank you so much for this video as well as other "back" issue video's. I had not injured my lower back in a long time but recently, all I did was bend "slightly" over to grab the milk carton out of the fridge and BAM! I felt it. It's amazing how many of your video's popped up about lower back issues and how to strengthen those area's when I started searching for back issues. I have been following many of your video's in the past but didn't realize that I did not set the "bell" to ring when you had new video's. I work in the medical field so a strong back is critical when dealing with patients. So glad to find your vids again! keep up the wonderful work you do for all of us and for every age !
Dat shoulder stretch makes me feel instantly better! Thx a lot, coach!
wow just when i started to take stretching serious, the best youtube trainer does a video about it! im blessed❤️ thanks for the videos
Can't be ingratitude enough for your depth and knowledge Jeff! Truelly enjoy you tips while working out.
I am absolutely amazed and so grateful for these videos. I have been in nearly constant pain from my lower back for more than 3 years. After one day of following the advice I have heard here my pain is nearly gone and I can move again.
“So closers” squad :/
Ben Dover 😔
What is that profile picture?
Present 😞
IT SUCKS. EVER SINCE HE STARTED IVE BEEN SO CLOSE
Here. Been close for about the past two weeks.
Jeff has divine knowledge of our needs!
Now I'm ready for this day!! Thanks Jeff
I added to it dynamic Abs and neck stretching. It feels AMAZING.
Kudos! for making this amazing stretch routine. This really helped me get rid off my body ache.
Yoga's sun salutation sequence is a perfect starter to the day. Mind and body.
Thank you for everything you do Jeff it really helps a very large amount of people. Is there any chance you could do a 10 min video on how to rehab a herniated/bulging disc? I found a couple previous ones you have done in the past but there are only a couple stretches mentioned and not really too many specifics about how often per day or how many reps etc. Thanks!
The world need more people like Jeff!! :D Thank you ever so much for this video! I know it's old but I've just discovered it like 2 weeks ago and been doing it every morning! And I feel SOOOO much better now!
Dude, your suggestions have helped me so much with back pain and hip flexor pain. Thank you!
God bless your channel my friend. You’ve given so much great advice.
Omg!! the bend and snap! works every time ☺️
I'll start these tomorrow morning. Thanks!
Man the guy gives out valuable info and the correct way of performing exercises and stretches. Much appreciate your sharing!
We wake up stiff 0:32
Gotta stretch it out
It do be like that every morning
My left thigh is stretched now
It doesnt have to be that way
Can you please make a similar video which is more relevant for people with weak joints in elderly (70+). There's a massive market there of 60+ yr olds who need content to improve functionality and mobility but have musculoskeletal problems related with age.
Dartmouth Hitchcock does some elderly people stretches and there's a few other channels too I think, just search for elderly people stretches
You may hire a Yoga Instructor.
@@k7nutties if one has the money
Should be doing more water aerobics.
Try Austin Goh
I actually get a lot of guidance from watching your videos. I enjoy working out and you show me the right way(s), that are most beneficial to my body, to exercise. So thank you
I feel like this is a lot of what my PT has me working on right now to stabilize and strengthen my low back/hips/legs. Great stuff.
Thanks Jeff! My only problem is deciding which 'dowel' to choose from my collection
Hey jeff, I love these videos about things we should do EVERY day, I try to keep up with all of them. But, is there some type of compilation on all those moves or something. Because to be honest, the amount of small little things we are ment to be doing EVERY day (by watching your videos) adds up to a LOT of stuff.
Thnks
Claudio Robelo
Right?
This is a lot of advise to squeeze into one day. Although, I don’t think you have to do ALL of it. It depends on what your problem/goal is.
I was thinking the same thing... This is like a second job following all his exercises which tells me I won't follow it for the long run...I need something with some basic exercises...
This.
commenting because i need to know too
My thoughts exactly. Thanks for taking the time to type this
Looking forward to feeling better the rest of the day! I'm a side sleeper, so I think this will help. Thanks Jeff!
You really improve my life quality with your channel! Thanks so much
Raymond chillin' at the background with some athlean merch
Can you post the video about how to breath properly when lifting weights. Thanks
Awesome. Thanks. I'm using this for my golf warmup before my round
Thanks! Cant wait to do these. I as special like your version of the hip flexor stretch!
Video suggestion: how to improve/deal with poor overhead shoulder mobility. I'm doing stretches for this everyday, but improving very very slowly. It effects my overhead press and handstands a little bit.
0:42 who else was laying in the exact same position while watching this video 😂
Just started watching and learning and applying....good stuff ...thank you
You are the best trainer I've ever seen! Thank you.
His body like a map
Maps were named from his body
@@Morfeusm de-veins2
His body like a map
When he Jessies ass slap
is it a sky map ? dont tell me where is the black hole
@Madenci why are you here clash royale kid?
jeff that first one is called the bend and snap. works every time.
Ahahahaha 😆😆😆
I can't believe how good this channel is... There are so many valuable informations that are so hard to get elsewhere even if one would even pay to get them. Please give to this man a prize or something similar to thank him for sharing that much knowledge!
Appreciate all of your advice! 🙏🏽💪🏼🙌🏼 will add these stretchers to my routine!
02:03 1st stretch
02:33 2nd stretch (30sec)
03:53 3rd stretch
04:28 - 05:04 4th stretch (30sec)
Mvp
Hero
Thank you soo much for posting this, i was having so many issues in my back due to pull ups.
On a side note, did anybody win ?
Hi Jeff,
After doing the stretches you mentioned the very painful stiffness which I was having every morning was GONE...You are simply awesome.... God bless you.
I have been doing this for the last six months and I can say my issues have dramatically decreased. This is absolutely brilliant
Hey Jeff, are you an angel or what. This is so timely for me today. Fantastic routine after a long day of office work ❤️😎👌🏼 and quite helpful to get me ready for game night. 🏸💥
game night baby!
How do you know if you lose the 30day workoutschedule competition?
Thanks so much for this--these will be put in rotation tomorrow morning. Also--thanks for offering good, usable information and presenting it well. Keep it up, and keep 'em coming!
I always have these videos on recommended when I have the exact same problem. Thanks a lot
4:45 *weird flex, but ok*
Literally
I can’t get the move down for the life of me
Sometimes I have to laugh at him. It seems he doesn't like to recommend anything unless it looks corny as hell. I think that that's one of his criteria. I can't do this shit at the gym for fear of showing up in some "wierdo at the gym" video.
@@AzerPaul can you get any weirder with that pic?
@@AzerPaul If it's a good thing to do, who cares what others think?
Jeff makes everything perfectly balanced, as all things should be.
thanos would be proud
Thanos left the chat
Dynamic stretching is key. Thanks for the awesome videos
So gonna do these in the morning, thank you so much for all you do bro.
2:00 Hip Hinge/Hamstring stretch
2:30 Frog Stretch
3:30 Hip Flexor/Thoracic Extension Stretch
4:25 Golf Swing Stretch
Best thing I ever did was bin my matress and start sleeping on the floor with some thin padding.
The problem with beds is they can make unnatural positions comfortable and the pain is slow and progressive so by time you wake up you are in agony.
On thin padding only an unnatural position is felt immedietly with discomfort and even if sleeping you will feel it and move. Because you did not remain in that position the discomfort goes away quickly and you wake up pain free.
This makes too much sense
You are very good at your job, straight to the point and no nonsense. This is why I subscribed. Keep up the good work mate.
only been following your guides for a few days and getting stiff, these stretches were great!
Do sun salutation of yoga every morning. It stretches and warm up body..it's great
I just woke up and u posted this
What? It is 6:34 PM here in Czech Republic :D
Kryštof Vydra it’s 9:35 am in California right now ;)
@@barrywheels6405 I do Brazilian jiu jitsu, and recently I started doing hypertrophy weight lifting (main compound movement: deadlift, bench, squat, OHP, etc) on Monday, Wednesday, and Friday, and calisthenics/plyometrics on Tuesdays and Thursdays. That's just what I do and it's been going good so far.
Once again, the amazing Jeff Cavaliere. I've learned so much from his channel in the last few months, I'm improving in every respect/aspect.
Jeff thank you so much man!! I wake up every morning just feeling so twisted up and uncomfortable. Just gave these a try and used a crutch (not ideal) but it did the job. Will be doing these daily!! Thanks again
I actually clean my house every morning so I can do the stretches with the broom. Brilliant.
Sleeping is KILLING your gains!!! 🤣
XDDDDDDDDD
Beat me to it!
Sleeping with bad form 😉
The funny thing is that he made a vid with that exact title 😂
It most definitely is for some
Last stretch was awesome popped my back ,thank you
Great Stretches, I really like these! How many pains and aches would be solved with some good stretching like this daily! Thanks for the video!!!
@Athlean-X Hi Jeff! Huge fan of your work. I know you focus on athletic training, but I’m trying to help my parents get back in shape and feel like some of these exercises are just too much for them to start out with (Mom is very weak and Dad is super inflexible). Would love to see a video that’s geared toward those in their early 50s!
Stick to the basics. Start out with really low weight for your mom. Eventually with consistency they will get better.
Anterior pelvic tilt / rounded shoulders daily routine?
Would be lit
Reincarnation
Just do the stretches he taught us in the older videos daily, and the groin stretch helps too, fot the apt. Ive been doing it for quite a while and it feels great.
I look forward to trying these.