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4 Stretches You Should Be Doing EVERY Morning!

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Rating: 4.0; Vote: 1

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. 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
Date: 2022-04-22

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Comments and reviews: 10

Chris
You need to teach the one stretch that helps the most in supporting a healthy pre frontal cortex. I study theology and was thinking on a basic sense this would be the largest muscle groups of the body but is there one that stimulates this vital human brain function the most. This facilitation of a healthy pre frontal cortex might aid in helping many in Athletic science to eliminate negative addictions that destroy all positive industry.
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Maximilian
This is the first doable advice on how to strech. I am guilty of not streching at all and one of the top reasons why I haven't been streching ist that programs and books I've had a look at advise you to invest like half an hour three times a day - time I don't have. I'll start with theses four exercises and I'll tell you 4 weeks from now if it has done any good.
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Paul
Jeff any advice on stretch #2 if you are too tight to get down that while also getting hands flat on the floor like that? It seems it is my calves that are the culprit, so tight that it lifts my heels off the ground as I get towards the bottom and this throws my arms off. Thanks for the vid the other 3 stretches are already helping me.
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Edric
Is this advisable at other times of the day? I do it in the morning, but occasionally I do not manage. Would it be good before or after a workout at other times of the day? I am currently flexible as to workout time, either first thing in the morning, afternoon break or evening. Great stretch routine by the way.
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Shangrila
yes i am trying them, still trying to get the stance right though, if you can also make one on how to stand and the positions of your feet to shoulders would also be nice if not, trial and error i will do, thank you for the video.
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Samuel
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
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sport
2: 54 He says that the stretch is great for typing all day. (Notice how he posted this two years ago and it helps because of this pandemic) I literally type all day for school!
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C.
I forgot about these stretches but need to implement them again. They do actually help but if you-re not as flexible then just take your time with them
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Giantsarebeast13
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
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Alex
I'm sorry, the pinky catching? Not working for me. - I dunno how your body works, but this is not much of a stretch, rather pulling my fingers out
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