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Do This Stretch First Thing EVERY Morning (INSTANT RELIEF)

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Rating: 4.0; Vote: 1

m going to show you one simple stretch to do the first thing every single morning to loosen up your hips, back and shoulders that anyone can perform in just seconds. The key to understanding the benefits of this morning stretch is to first take a look at what it is we are trying to undo from sleeping. In general, people sleep with their arms down at their sides all night. This will lead to tightness in the lat muscles that can only be relieved with a raising of the arms up overhead and out in front of the body. The hip flexors tend to get very stiff and tight as well. This is because, as we sleep, the pelvis sinks into the soft mattress bringing our hips into slight flexion. At no point will the hips reach full extension let alone slight hyperextension, and therefore the need to really bend backwards and get that motion is extremely present when you first jump out of bed. The next spot up the kinetic chain, the thoracic spine, is another place that tends to get stuck in a flexed position from the soft mattress. This is called kyphosis. Not a permanent one mind you, but one that is induced by sleeping on your back for 6, 8, 10 or even 12 hours a night. Spending too much time in this position is sure to create adaptive tightnesses that need to be addressed if you want to feel amazing within the first few minutes of waking. Throw in the additional factor of a lack of thoracic rotation and you have one more thing you want to be sure you address in order to feel loose and spry. Sleeping on your side does not fix this issue. In general, when you sleep on your side you bring your hips along with you. This lack of differential between the hips and shoulders will do nothing to promote the healthy rotation through the thoracic spine that is needed to keep you feeling fully mobile and loose. So what do you do? One simple morning stretch that is going to promote proper motion of all the joints mentioned above while at the same time activating the glutes (a chronically underactive muscle group) that can be done by anyone no matter what their age, strength or ability level. All you have to do is lay on the ground and do what is called a bridge reach over. To perform the bridge reach over, bend the knees to about 90 degrees and dig your heels into the ground. Lift your butt up in a normal bridging motion and as you do, reach your right arm up and over your left shoulder (attempting to touch the ground with your hand. You will need to drive extra hard with the glute on the right leg to help you do this. By doing so however, you will find that you reach a level of full hip extension that you simply cannot achieve with a normal hip bridge. Lower the hips and bring the arm back down to your side and immediately alternate to the opposite arm. Continue alternating reps, 5 to each side for 1-2 sets, and you will feel an immediate difference in how loose your joints and muscles feel. The bridge, as mentioned, will not only activate the glutes and get them to work in concert with the hamstrings but their activation will help you to reach further overhead to promote a better hip extension mobilization. The thoracic spine extension and rotation is going to be assisted by the distance of your reach. Push up harder with the glutes, reach further with the hand, promote more thoracic extension and rotation of the mid and upper back. Throw in the extra stretch that you-re getting on your lats by the forward and elevated reach of the arm and you-ve got an incredible stretch that you can do every morning that will provide instant relief of stiff, tight muscles. If you are looking for a complete program that approaches all elements of your training (stretching, training, nutrition, and supplementation) with the same science based approach and want to be able to do it at home without any equipment at all, click on the link below to
Date: 2022-04-22

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Comments and reviews: 10

Joel
I got injured and wasn't able to walk for 3 years after having the heal my left foot cut down to the bone to prevent a staph infection from spreading luckily the VA was there for me that exercise that you're showing would be great if I could get off the floor my legs have been so weak from not being able to walk I guess I'll have to work out with my Total gym a little more before I start laying on the floor I've fallen and can't get up that's what would happen I could get up but it would be a difficult I have to turn around and push off the floor with my hands on my knees
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ATHLEAN-X-
-NEW -FAST ACTION- Q&A- - Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video-s release (AS A SEPARATE COMMENT) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
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Micha-
What do you think about a variation, where starting position is with arms straight, pointed to the floor so you do something like reverse bridge? So you are not laying on your upper back, but rather brace on your hands. Better or worse in terms of muscle activation, stretch etc?
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Maurice
This will be my new exercise all day everyday lol. I'm gat so need something that will help me just get back into shape period. Even though I'm over weight I'm still very very very athletic so this is a nice way to get me back into working out after injuries. Nice vid.
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Matthew
I would love some core workouts with an Epigastric Hernia. It bothers me all day, pretty sure its gotten larger, but was told not to get surgery by a gastro. Regardless I began doing cardio and lifting again, but would love some core exercises.
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xavior
16For God so loved the world that He gave His one and onlye Son, that everyone who believes in Him shall not perish but have eternal life. 17For God did not send His Son into the world to condemn the world, but to save the world through Him.
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Anthony
I-m just here to tell Jeff to please update your computer and get off of Windows 7. My inner InfoSec is crying inside seeing this still running! But seriously Jeff love the content you put up!
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Bobby
This exercise literally enables me to function everyday. Chiropractors and sports doctors couldn-t figure it out. but you did and I didn-t even get a Dr. bill! You are the man! Thank you!
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Del
Hey great idea on that telestration thing. Really helpful to understand what each part of the body is not only supposed to do, but what areas are benefitted by the movements the most. --
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Molo
This is similar to the exercises I do for my Dowegers hump, but due to my spine and arthritis It would take me a half hour to get back up. Is there a method doing this against the wall?
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