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zakruti.com » Sport, fitness, workout » Jeff Cavalier
5 Stretches You Should Be Doing EVERY Morning!

5 Stretches You Should Be Doing EVERY Morning!

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Rating: 4.0; Vote: 1
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 - Subscribe to this channel here -
Date: 2024-05-10

Comments and reviews: 20


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.
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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.
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Thanks! Very practical for an old frt like me who sits way too much in life. You've convinced me that I can do these. These stretches are now my starting point on my journey to get off my butt and get into some level of shape. I love the comment of your first cup of coffee being the immediate reward for doing the stretching. Immediate reward is like a page out of The Power of Habit book. I have hope. time to improve my health. Thanks!
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There's this stretch I've been trying, I doubt I made it made it up, but it's been helping a lot. I bend my knees as far as they will take me, turn my fingers towards me palms on the ground, elbows bent, then I put my head to the ground. I look like a frog bowing it's head, lol. Then I raise myself up, fully extending my legs and Raise my arms to the sky. It's really cleared up my stiffness amd pain from sleeping.
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I love you Jeff, but,
If you’re over 40 or have back or knee issues, this should not be the first thing you do in the morning. Maybe after you’ve been up and around for an hour. When you first get out of bed, just walk around your house for about ten minutes. That’s a simple warm up before you get on the ground and stretch. As we get older the first rule is don’t injure yourself.
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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.
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Awesome! I have this issue where I just stay waay too long in bed in the morning instead of just kicking off. Especially if I work from home. And so when I head to the gym during the afternoon my body is just stiff from all the sitting the entire day.
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Stretching is very important. I understood it late in my life.
I have an hernia and barely couldn't walk after a day work. Since i'm stretching several times a week, i'm back at the gym.
Don't ignore this vid.
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New stretches I will try, you can see on Jeff's face that the stretches are working. I now mine loosen up after a night's sleep. I do hold mine for 30 seconds to minute depending on the size of the muscle.
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Thank You Jeff. Day off for Jesse, right Don't let him to adopt that as habit! Because, what friends serve us for than to blame them for things we don't wanna do even if they useful to us : )
Stay well, both.
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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
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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.
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I've heard it's bad to do squat stretches in the morning since it puts pressure on our discs which are slightly swollen/inflamed in the morning after sleeping all night.
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still ok if I am going to the gym early in the morning As those are static stretches opposed to dynamic stretches I am usually doing before the training session
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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
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Idk why some morning i wake up energized but some mornings i keep pressing snooze and hard to get up. I go to bed at the same time and get about 8 hours sleep
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This reminds me of somone i saw on the bald calesthenics guy, but the explanation is much better and the positions are improved with rotation and actual movement.
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Wait a sec. jeff doesn't wear that mic around his neck while sleeping That seems odd. I thought thats how he taks to his wife and kids at all times too. ;)
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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!
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Placing this comment here in order to evaluate the current day tightness and overall daily pain in my lower back area with what i hopefully have mid june. TBC.
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