4 Stretches You Should Be Doing EVERY Morning!


What’s up, guys? Jeff Cavaliere, ATHLEANX.com. I want to show you today four stretches that
you should do every morning. I know a lot of us don’t stretch because
A: we don’t know what to do; and B: we’re not really sure how we’re supposed to do
it. So, I want to cover both of those here in
one shot. I talk about doing it in the morning. Why? Because a lot of time what we do overnight
when were resting is actually reinforcing tightness that we’ve developed from the
day before. If we worked out the day before we tend to
heal and shorten overnight. Then we wake up stiff. It doesn’t have to be that way because there
are some things you can do right off the bat. What are some of the problems when you sleep? Well, we know if, let’s say you’re a side
sleeper. When you look at your position of your arm
under the pillow, if it’s propped up like this, you’re going to get some internal
rotation tightness in your shoulder. We want to make sure we address that. Also, in this position a lot of times you’re
laying on your side and you’ll pull your knees up. Your legs are squeezed together. You’re going to get hip flexor tightness. You’re going to get adductor tightness. We want to fix that. Maybe you’re a stomach sleeper. There again, your arms are up underneath your
head like this. Internal rotation of the shoulders. You’ll want to do something about that. And of course, you can go down to your heels
or calves. If you’re laying on your stomach your feet
are going to be pointed downward, which is going to tighten up your calves. The same thing happens even if you’re on
your back. Your ankles are getting pulled down by the
sheets, you have your head propped up, your thoracic spine get stretched out. You need to be able to extend through that. So, all these things are things we can address
here right off the bat. So, it starts off right away with a dynamic
exercise. Five reps of this is all it takes because
we don’t want to overstretch the hamstrings, but we know the hamstrings can be chronically
tight in a lot of people, but we also know – as I covered in my anterior pelvic tilt
video – overstretching your hamstrings is not a good idea. But they can still feel stiff. So, what you do is reinforce two good things
at once. Number one: get through the hamstrings. Number two: learn the hip hinge. We don’t hip hinge enough. Whenever we try to bend down, we often bend
from the knees. What we want to learn how to do is bend from
the hips. Hinge from the hips. It’s one of the most critical movement patterns
we can do. So, what you want to do first thing is get
into an anterior pelvic tilt. Try to tilt your pelvis forward, arch your
low back, and then slide down with your hands down your knees, and come back up. Hinge, hinge, hinge from knees, back from
the hips here, and come up. Hinge, you’ll feel a good stretch on your
hamstrings if you do this right. It’s much different than doing this. I could do this. I can’t do that from that position because
I’ve taken that slack out of the hamstrings by being in that anterior pelvic tilt. But that is how you want to do it. So, there’s your first move. Your second move it more of a stretch. What we do is come down from that position,
straight down to the ground, right in through here. You’re going to go with your palms down,
fingers backward. Down, drive your elbows into your legs, and
then from here you’re going to push your thighs into the back of your elbows. So, what is that doing? It’s stretching out my forearms here, which
tend to get tight if you’re typing a lot throughout the day. Stretching out my upper arms and, of course,
I’m getting that groin stretch here. A deep groin stretches and deep hip flexors
just by being in this position here. So, my elbows are acting to drive my legs
out and down. I try to keep my chest up, thoracic extension,
and heels down. So, we work on that calf tightness, too. So, I’m in here about 30 seconds. Then I come up. I’m already feeling pretty damn loose. The next thing I do, the third stretch. Grab some kind of stick. A Swiffer stick. Anything. Anything you can use. What you do is drop down, one leg back, and
the other hand up here on the stick. We drop in to get a good hip flexor stretch
right here on the back leg. What I’m trying to do is open this area
up. Don’t stay in here. Open that area up. But we can make this even more intense by
getting rotation in this direction and leaning in this direction. So, if we take the other arm up and then lean
in that direction it opens up so much. Right there. You’ve even got this lat that tends to get
tight and you have that back-hip flexor. Again, you have thoracic extension through
the back here. Opening this up. Not rounding. Anything you can do to get long and tall is
good. Of course, you do that on both sides really
quickly. 30 seconds. Then my favorite I saved for last here. Think about a golf swing. This is how you perform this. What you do is throw the dowel over your shoulder
here and you let it dissect your bicep here. Then you reach across like this, and then
you sink in, and let that hook on your leg. So, I took it from here, I get it out in front,
it’s hooked over here. It’s right down the middle of my bicep. My arm is about 90 degrees here. What’s going on here, as I move my thigh
forward, I’m getting external rotation here of the arm. Just like that. External rotation of the shoulder. Then I take the other side, I reach across,
and hook my pinky – if I can – one finger, onto this pinky. So, I get the backside over here. Posterior delt, backside over there. Then I rotate. I rotate and I’ve got rotation and backward
leaning. So, I have this extension through the thoracic
spine once again. This just feels horrible, but amazing at the
same time. In like that, and rest, and then in. 30 second on this side, and then 30 seconds
on the other side. Again, the components are all there. I’ve got external rotation, I’ve got thoracic
extension, I’ve loosened up my hips. I’ve got my hip flexors to be more loose. When I was down in this position here, I was
stretching out the adductors in the groin. You’re going to feel great. You should be stretching every day, guys. But don’t make it take a whole hell of a
lot of time. Follow the advice I’m showing you here. Implement these. Do it in two to three minutes and I promise
you’re going to feel better for the rest of the day. Realize that you are doing good things to
your body when you train in the gym, but that can sometimes lead to tightness if you don’t
address it when you wake up in the morning. Even if you address some stretches at night. Try those out, guys. I promise you’re going to like them. In the meantime, if you’ve found the video
helpful leave your comments and thumbs up below. Let me know what else you want me to cover
and I’ll do that for you. If you haven’t already, subscribe and turn
on your notifications so you never miss a new video. All our programs are available over at ATHLEANX.com. We train you like an athlete all day. Day and night. It’s not just when you’re in the gym. How you live, training and living like an
athlete all matters. We do that for you guys step by step. All right, I’ll see you soon.

100 Comments

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  2. thanks

  3. i wake up stiff every morning. g/f doesn't complain

  4. aww Jeff looks like such a peaceful mountain of pure beast when he sleeps

  5. We don't stretch because:
    A. We don't know what to do
    B. We're not really sure how we're supposed to do it.
    C. We're lazy!

  6. Instructions clear

    Never sleep again

  7. I have to start working on this in the morning. Instead of just doing nothing and squeezing out very deadly farts

  8. Omg!! the bend and snap! works every time ☺️

  9. I like your skeleton guy in the corner. What’s his name?

  10. What if I train first thing in the morning? Should I do these before or after?

  11. helps my lower back ..ty!

  12. are these stretches safe if you have a bulged disk ?

  13. Is all of this included in the Athlean-X program (if I get it), or is this an add-on?

  14. Jeff, is there an alternative hamstring stretch for people with lower back issues?

  15. The second stretch is the start of doing a "tripod" balancing on your hands.

  16. Thanks Jeff

  17. Thank you

  18. Fingers backwards.. that aint happening lol for a while anyway. Cheers for a awesome video

  19. So do you still stretch between strength training exercises?
    DR

  20. 👍🏾

  21. this is gold

  22. Great video. Start doing yoga guys. It will change your life.

  23. Great I Stretch But Can Never Find One That Helps With My Shoulder Pain And This Works Aswell For The Elbow Joint That I Didnt Even Realize Needed Stretching.

  24. Awesome video Jeff. My thing is given that these are static it seems, should we maybe do a little warm up first since our muscles are still cold when we wake up? I appreciate it!

  25. 🤘🏻

  26. Penchod pakistan aa kar tatti karle

  27. Just wanted you to know that my youngest daughter injured her back a while ago and her pain level has been extreme. Turns out, after what seemed an eternity of questions and an MRI that she has two bulging discs at L4 and L5. We watched your video on PROPER stretching for the lower back for people with that issue. I have not made her a bar to hang from just yet but since doing. cobra's and hip at the wall she is now able to walk with far less pain and she is now finally able to use our inversion table pain free. She is a powerful girl and no sissy and I know she will make a full recovery if I have to turn her into a bat.Your videos are sound and easy to understand. I will show her this latest video immediately—thank you.

  28. Saw for the 1st time: not sure about that palms-down stretch but this is the best morning stretch routine I've seen so far. Love that golf-swing stretch

  29. Thank you for your commitment to us.

  30. Is that a pooper scooper lol 😂 jkjk 💁🏼‍♀️

  31. I wake up stiff, but I don’t even lift 😉

  32. It’s funny how I just watched a video of his that said NOT TO STRETCH YOUR HIP FLEXORS, yet I should do this every morning?

  33. After a night of sleep for Jeff, the bed needs to stretch

  34. Please can you make a video to show what stretches someone sitting on a desk for 8/9 hours a day should do? maybe in the start, between the day and end of day.

    I have tight hip flexors and anterior pelvic tilt. I’ve put on a bit of weight recently and my belly looks bulging more than it should because of this.

  35. First one made my back hurt all day, why?

  36. dude you are my master

  37. we all wake up stiff Jeff

  38. Been having those horrible shoulder/back pains, especially in the morning. This helped that. I'm a side sleeper, and it is that shoulder, especially lower scapula, that is making me insane.

  39. i didn't really stretch out to well last friday and hit the xt-400 – then on saturday went for a quick run for a youtube sketch, didn't stretch. so now my left groin is strained and have to bench myself for a week or two.

    stretch, every, day.

  40. Yo I tried the stretch at 2:15 now I'm in more pain than ever. Please don't do this stretch if you're incarcerated guys, be careful out there

  41. way too complex for a morning routine, I feel. But when you're min-maxing your body I guess you don't have a choice.

  42. This video is priceless

  43. Subah subah utho and indian style mei baitho..best excercise!!

  44. Would this be considered Hyperbolic stretching? I'm wondering if that is all BS or what??

  45. 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!

  46. Next video you want to look like an athlete you have to sleep like an athlete

  47. Do we need to warm up first or can we do the stretching right when we get up? Thank you for your videos 👏🏼👍🏼

  48. You could sleep standing up… like the horses 🐎 do… never really see them have to stretch

  49. Not only do I always learn something new, but I also get a laugh from some of the comments.

  50. what do you recommend for inguinal hernia pain….post op 10 years but have recently had pain in the groin, and inguinal area, waist and back….I cant lift or stretch cause it feels like im tearing open my hernia again and my back pain gets worse…..doctors wont do shit…mri show anomalies in the fatty part of my lower stomach and the doctor said it was scar tissue causing it..he also said the lymph nodes showed the anomalies near my belly button and thats wear my pain is also…stupid fucking doctor disregarded that…saying the anomalies should just go away and disappear ….fuck

  51. Solid advice brother hanks!

  52. A yoga routine would be good, been putting that off.

  53. Hey jeff come to India some time

  54. If I workout first thing in the morning, this strech before or after the workout?

  55. Wouldn't it be surprising if Jeff slept with a shirt on

  56. THUMBS UP!!
    then watch!!

    yes, morning stretching (and exercising) is best (for me). i have a 30 minute in-the-bed, on-the-side of the bed, mini floor stretch. if i do nothing else, in the way of exercising, for the rest of the day i do that! stretching is exercising.

  57. How long am I do do the first move? Just 3-4 times?

  58. 3:26

    "GRAB SOME KIND OF A… stick.“

  59. Jeff’s a legend!!

  60. I'm not complaining, but I just don't get why he's half naked 😂

  61. I've been doing this exercices for already a month and I can tell my wrist pain in the left hand had disappear completely. Thanks

  62. I am a new subscriber and I have learned such a wealth of knowledge from your videos! Thank you!

  63. 1:45 Jeff low key teaching us how to fuck properly.

  64. I'd add a chest stretch and to lay facing up over a Swiss ball

  65. u have so many excersice videos where u say we have to do every day… if i start doing every excersise u say everyday… its gona take whole day. bro can u make one single video for every day excersise

  66. Re: the deep squat stretch. Can't get into deep squat position at my age. Is there a variation for us old farts?

  67. two things. while I know you should be stretching everyday, is recommended to stretching before you start weight training regime? also do you have any recommendation of how to best stretch tight calves without hitting the tendons?

  68. Do an every night one.

  69. Thanks

  70. I'll start these tomorrow morning. Thanks!

  71. you NEVER want to SLEEP on your left or stomach the devil sleeps on his stomach you sleep on your back and right side these are the only options you have thank me later ✌️

  72. Protip: get a girlfriend to help you with the hip hinges

  73. @Jeff : yea this helps like whole day I hardly feel stiffness after working out or waking up in the morning, however smtimes when I do heavy shoulder workout, I get neck sprain which takes 1 or 2 days to heal.. could u please guide on that.. thank you…

  74. 0:41
    Sleeping is killing your gains!

  75. OMG?!?!?!??!?! Jeff these exercises ARE AWESOME?!??!?!???!?! I read some of the comments first before I tried out your exercises. I thought why are these people going on and on about this guy for? Then I did the exercises. Now I can't stop doing them BECAUSE THEY FEEL SOOOOOO GOOD! WOWOWOWOWOWOWOW!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! That last one with the stick at first I thought he's crazy? And then you said grab the end of the stick with your pinky finger? LOL! That was the part of the exercise that seemed to stretch those muscles in my arm the most! WOW, I am SO AMAZED by HOW much these exercises has loosened up my upper chest muscles, shoulder muscles, and lower back muscles. Thank you SO MUCH! I haven't felt this great IN YEARS. I had come to the conclusion that I had frozen shoulder and this has helped with that immensely and with my lower back as well. I have scoliosis in my back, and tennis elbow, AND carpal tunnel syndrome. Can you share some exercises to stretch those muscle areas, please? I type a lot every day. Now that first exercise in this video helped some with stretching my lower arms. But I was just wondering if there were more types of exercises for that and for the frozen shoulder as well. That last one with the stick helped some with my shoulder and chest muscles but I am still a little tight through my chest and across the back of my shoulders. Anything would help and would be much appreciated. Thank You SO MUCH Jeff!

  76. Best way to sleep if floating in a water tank with an air tube. Or floating in space

  77. Wait… where’s the face pulls?

    Jeff, come on

  78. Can someone with ATP (Anterior pelvic tilt) do the
    exercises

  79. I love this channel. This guy has the best content BUT- if I did every single “do these quick things everyday” videos, it would take up the whole 45 min he’s recommending to work out

  80. I don't get tight muscles because I don't have any

  81. These videos get more and more serendipitous

  82. 3:50 or a wall
    Not everyone has a stick 😭

  83. Trying now
    That squat lookin deal was better than sliced bread for my back lol

  84. That 2:38 frog squat stretch makes my ring toe on my left foot numb. Is that okay?
    It goes away once I get back up

  85. Jeff first and foremost thank you for the vids i take a lot of wat you preach into my workouts… the only problem i have is yea its a whole lot easier talk when ur already in shape… but when ur out bro chill wit all ur negativity if i had a good nutrition plan i wouldn't be out of shape would i.. granted i know ur speaking to all the wanna be athletes but im saying tone it down please

  86. Before doing these stretches first thing in the morning, what are your thoughts of having or not having warm up movements prior to the stretches?

  87. 5:25 "this feels horrible, but amazing at the same time."
    I wonder how many other things feel horrible but amazing at the same time…

  88. Jeff "External Rotation" Cavalier

  89. This is the weirdest prono I've seen this week.

  90. Thanks man

  91. stretches added ty 🙂

  92. What can you advise to people who can hardly reach their knees bending down, the calve and hamstring pain is too great 🙂

  93. The stretches are a bit too contouring, for me.

  94. 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.

  95. 3:32 all i have is a mop 😂

  96. So the solution to the sleeping issue is not sleeping?

  97. I am border line obese guy and have just forced myself to go back to the gym. One major issue I face every morning is that the bottom of my feet are in extreme pain. It takes me a good 10 minute of limping until the pain goes away. Any exercise I can do to stop this? This is every morning or when I take an afternoon nap.

  98. According to Jeff, I can't even sleep right.
    Calls mum: I'm a failure 😢

  99. 1. The Bend and Snap
    2. The Exorcist
    3. The beg mum for $10
    4. The Jackie Chan

  100. so how do I sleep then?

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