zakruti.com » Sport, fitness, workout » Jeff Cavalier

Do This Within 10 Minutes of Waking Up (FEEL AMAZING)

video description

Rating: 4.5; Vote: 2

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. 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.
Date: 2023-04-21

← Protein Powder is a Waste of Money (DUMB)

The ONLY 2 Chest Exercises You Need (NO, SERIOUSLY) →

Related videos

I Tested 3 Muscle Building Diets, Only 1 Was Worth It

• Jeremy Ethier

STOP! If You See These Signs, It Means You're Gaining Fat (not muscle)

• Muscle Monsters

This is Why You’re Not Growing!

• Ryan Humiston

How to Get a Chiseled Chest (From ANY Body Fat Level)

• Jeff Cavalier

Most Men Over 40 Can't Pass These Basic Fitness Tests (can you)

• Muscle Monsters

The Only 25 Exercises You Ever Need

• Jeff Nippard

Comments and reviews: 14

Tasman
Hi Jeff, can you please do a video on exercises for static nerve.
I have seen physio for 2 months. I do rehab mornings and at night.
And I still can't sit down without having massive sharp pain in the middle of my left glute. And travelling down my hamstring. Then calf and top of my foot. I have had 16 surgerys on my shoulders. I on each knee and Groin. I don't think God likes me. Anyway, the longest I can sit for is 30 minutes. Because of all your videos, I've been able to get back into training. The little tweeks you give to your exercises make it possible for me to train. I can't train heavy, but I can still train. For this I'm very appetitive.
Thanks Tasman
reply

John
Hey, Jeff! I love the content that you put out. You help a lot of people. I have one question, though. How can someone in the health and fitness industry not be in barefoot style shoes at this point? There is so much information out there, these days, explaining the dangers of conventional styled shoes. The narrow toe box, the arch support, the raised heal, etc. None of those things are good for our feet and in turn, mess things up the kinetic chain. We need to let our feet be feet. I m interested in your point of view on this.
reply

An
I'm usually not stiff when I come out of bed (or I don't feel it) except very very tired in my limbs if I trained the evening before. But morning stretching is never a bad thing and seems to be even more true at every new decade if I read the comments. Thank you very much! One could combine it with some inspiring music to feel even better! :) I'll try this.
reply

Stefan
Maintaining a straight back in downward dog is more important than having your heels flat on the floor Jeff.
It s better to maintain a straight back and keep your knees bend. Then work on straightening your legs while maintaining a straight back. Much better for your Hamstrings.
I m a Yoga instructor so I m not talking out of my ass.
reply

Shamanbear
The only way I'm gonna feel amazing tomorrow within 10 minutes of waking up is to reach for the jar of home roasted Ethiopian coffee and the hand grinder, pull a double shot, and steam some milk for that first latte. As soon as I get that first taste, I feel amazing! Then, I'll come back to this, Jeff.
reply

Charles
Jeff, you are the best and have been a member since 2012. But I doubt if 75% of the people who viewed this, can do this routine furst thing in the morning, night, or any time in between. I know I can't! At least without hurting myself! Could be wrong, but. I doubt it. Just Sayin'
reply

TUTU
I usually drink a tall glass of ice-cold water within 5 minutes of waking up and getting out of bed to start my body get into motion. But I will add this routine right after my glass of water to see what other benefits or results I get for my morning-wake-up ritual. Thanks, Jeff.
reply

BLR
I have a problem. My hips are so tight and have been for years, i cant do a squat properly. My knees go outward and when i keep them in i can barely go down at all and my body just stops. When i have my feet wide apart i have no hip mobility And can t squat. How can i fix this
reply

Jesus
I need a more in depth explanation/visual of that first stretch. I'm having a hard time positioning my feet. I can't move my heels outward with my knees on the ground without overlapping them (feet. Either my feet are too long or my lower legs are. But I can't do that.
reply

MRCX
Not gonna lie, I'd enjoy more videos on Yoga and Yoga-like stretching. I feel like it's not talked about a lot and quite underrated because there's still the connotation of it being soft or a feminine thing, when in reality there are multiple proven benefits.
reply

Mihaela
I don't necessarily agree with static stretching in the morning. I think dynamic stretching works better for warming up the body in the morning, even isometric stretching vs. static could be a better way of preparing the body for the day.
reply

Syncratic
This after something else Jeff recommends: drink 20 - 24 oz. of water and hang from a chin up bar (or something else in your place, if possible) for 1 minute to stretch your entire trunk and spine.
reply

jocko
I'm calling ahead to Urgent Care before I do this. telling them to expect me in about 20 minutes or so because I'm trying an Athlean-x morning stretch routine. and they'll know what I mean.
reply

Rise
Also btw, impressive flexibility you have, showing that you value the balance of how strength, endurance, AND flexibility contribute towards OVERALL fitness. like an ATHLETE! .
reply

Add a review, comment