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Muscle-Building Workout and Diet

What’s up, guys? Jeff Cavaliere, 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 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 thoughts on “4 Stretches You Should Be Doing EVERY Morning!

  1. NOTIFICATION SQUAD GIVEAWAY Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!

  2. So… Any experience with different types of Yoga, and/or any thoughts on how it could complement (or not) that athlete mind&body?

  3. Please do a video about what it takes to be a physioterapist or about what it takes to be an sport scientist !

  4. I think you forgot to mention that deep breathing is also an important thing when it comes to stretching. You hold your breath in every single exercise. You will get even a better feeling if you breath 😉

  5. Yeah I know you only wanted that sleeping on your side pose in the video so you could get a cheeky bicep pose on there, I know your game 😂😂💪💪👌

  6. Always stretch warm, and always remember to breathe while stretching. Slow, deep breaths are best, holding the stretch for around 30–60 seconds.

  7. Do 10 minutes core and stretching and/or yoga before you go to bed. Wake up less sore and tight plus you sleep better.
    Try it.

  8. Hi Jeff, great what you doing! Thanxx a lot! Could you reccomend exercises for blood circulation in lower body, lunges what else?

  9. Trying this in the morning what else I can do in the morning for a full routine ? Comments on this I need to stretch out everything please send your comments below ok thanks .

  10. Can u make a video on shoulders, neck , lower back and hip pain relief.. no matter how much i stretch .. i can't relive the pain.. i think my neck and shoulder hurt due to excessive mobile use .. but it's a part of my lifestyle i can't completely leave that .. pls suggest m some good exercises .. or if u have .. a link of that video is appreciated !

  11. Hello Sir , I follow your exercise methods and that's really working because I am progressing. So thank you so much for all your informations and techniques. Your great. I want you to make a vedio on GVT and clear the concept of GVT . Thanks again.

  12. I am on early stage obesity, but first and second stretch are surprisingly easy to do.
    I guess I need more, much more exercise….

  13. Hey Jeff, huge fan man. Fo you think you can do a video on how to sleep? What's the best position? Coz clearly, I have a problem in this department. Much help.

    Thank you

  14. Instead of a broomstick just go to Home Depot or Lowe’s and get a 1.5” pvc pipe. They’ll even cut it for you at any length you want. And it’s like $2.00 or something really cheap.

  15. Yoga takes care of 'all of this' stretching.
    Just one Suryanamaskar (12 step) and Ardhmatsyendrasan.
    Plus it gives immense benefits to your internal organs which is what is a side benefit of Yoga.

    Thanks and Regards
    From – India

  16. These were some quite advanced stretches. 2 and 4 in particular. Not for people who aren't already pretty flexible and fit. IMO. be careful.

  17. Hi everyone! I'm a Physiotherapist whose put together an important article on why we should look to replace passive stretch holds with power bands and the PNF stretching model. Hopefully there is something useful here for you!

  18. Hello , Awesome videos .. Can you also do a video on what guys should be doing after a long drive to avoid sciatic nerve issues ..

  19. I can’t feel the first exercise in my hamstrings at all. I do have some tightness there and I have apt.

  20. Anyone else having trouble doing the second one? I don't know if it's because I'm taller with long legs, but if I keep my heels on the ground I fall backwards.

  21. I feel like I need a leg routine for knee problems. Like meniscal tear, I try to do the exercises you recommend but some of them are still painful

  22. Another obvious one, forearms each side of a door frame fingers over the top and push through it, really streaches you out.👍🏻

  23. 4:40, Am I the only one having trouble doing this? Like, if I'm feeling external rotation I can't feel my post delt, and if I'm feeling my post delt then I can't feel the external rotation anymore…

  24. What about thoracic back muscles? How you stretch them please? Rhomboids an Erectors:

  25. 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!

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

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