4 Stretches You Should Be Doing EVERY Morning!

  • Published: 17 January 2019
  • Waking up feeling stiff is extremely common, especially if you work out the day before. In this video, I’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.

    For more videos on correcting posture and the best stretches to improve your posture and flexibility, be sure to subscribe to this channel at the link below and never miss a video by making sure to turn on your notifications.

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Comments • 2 371

    ATHLEAN-X™   8 months back

    *NOTIFICATION SQUAD GIVEAWAY* Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how! https://giveaway.athleanx.com/how-to-win.html

    • Brooks Yeager
      Brooks Yeager  1 months back

      Yo Jeff, I quit smoking and drinking. I'm not shoving food in my face 5 times a day. I've been eating sweet potatoes too, they are great with sour cream lol. Anyway thanks for these videos. I will definitely be purchasing your work out video as soon as I get some extra money. Should be soon because I'm not smoking 1.5 packs of cigs a day and 6 fireball shots a night to go with it . Anyway thanks a bunch Jeff !!!!

    • Aniket Mahadik
      Aniket Mahadik  2 months back

      One thing
      Do the suyra namaskar

    • eric whatley
      eric whatley  3 months back


    • keytsch
      keytsch  3 months back

      What do you think about power stretching as practiced by shaoling or some kind of dancers.
      I think its to much for your body when youre not doing it step by step.

  • Daniela Bill
    Daniela Bill  5 hours back

    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?

    • Technogeezer
      Technogeezer  1 days back

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

      • Irmgard Pollmann
        Irmgard Pollmann  16 hours back

        Practice deep squat holding on to something sturdy, like a heavy couch. Hold on to that, keep your heels down, squat and keep the front of upper body lifted. Very good for hips and calfs, and you will be able to do Jeff's exercise soon.

    • Sagar Parajuli
      Sagar Parajuli  4 days back

      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

      • here again
        here again  4 days back

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

        • Michael Hurwitz
          Michael Hurwitz  4 days back

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

          • Gingersnaps
            Gingersnaps  4 days back

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

            • Emilio Ortega
              Emilio Ortega  6 days back

              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

              • Scorpio Queen
                Scorpio Queen  6 days back

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

                • Sphinx00
                  Sphinx00  1 weeks back

                  Jeff’s a legend!!

                  • cuddler
                    cuddler  1 weeks back


                    *"GRAB SOME KIND OF A... stick.“*

                    • Alex Surgailis
                      Alex Surgailis  1 weeks back

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

                      • FromBeToReality
                        FromBeToReality  2 weeks back

                        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.

                        • Ian Stiehl
                          Ian Stiehl  2 weeks back

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

                          • Xavier Jacome
                            Xavier Jacome  2 weeks back

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

                            • Rohit Kumar yadav
                              Rohit Kumar yadav  2 weeks back

                              Hey jeff come to India some time

                              • soliferi
                                soliferi  2 weeks back

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

                                • Justin Konikow
                                  Justin Konikow  2 weeks back

                                  Solid advice brother hanks!

                                  • Fresno State Hooper
                                    Fresno State Hooper  2 weeks back

                                    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

                                    • boyvale
                                      boyvale  2 weeks back

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

                                      • Jordan S
                                        Jordan S  2 weeks back

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

                                        • Rosa Coria
                                          Rosa Coria  2 weeks back

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

                                          • Aaron Thomas
                                            Aaron Thomas  1 weeks back

                                            Its recommended to warm up with dynamic stretching. Or just shake out your body and jog in place or try shadow boxing. When the fibers are warmed up they're more elastic instead of being like uncooked spaghetti ;)

                                        • razzle82
                                          razzle82  2 weeks back

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

                                          • rigel test
                                            rigel test  3 weeks back

                                            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!

                                            • Samuel Lincoln
                                              Samuel Lincoln  3 weeks back

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

                                              • Amim Ahmad
                                                Amim Ahmad  3 weeks back

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

                                                • Claudiu Xgame
                                                  Claudiu Xgame  3 weeks back

                                                  This video is priceless

                                                  • gekomees
                                                    gekomees  3 weeks back

                                                    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.

                                                  • fredhair
                                                    fredhair  3 weeks back

                                                    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

                                                    • AndyHasFeet
                                                      AndyHasFeet  3 weeks back

                                                      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.

                                                      • doug thompson
                                                        doug thompson  4 weeks back

                                                        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.

                                                        • Pedro Anastacio
                                                          Pedro Anastacio  4 weeks back

                                                          we all wake up stiff Jeff

                                                          • Osiel Campos
                                                            Osiel Campos  4 weeks back

                                                            dude you are my master

                                                            • SpudlikesMud
                                                              SpudlikesMud  4 weeks back

                                                              First one made my back hurt all day, why?

                                                              • SHK
                                                                SHK  4 weeks back

                                                                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.

                                                                • Mark jazz
                                                                  Mark jazz  4 weeks back

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

                                                                  • xinkspillx
                                                                    xinkspillx  4 weeks back

                                                                    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?

                                                                    • rc tolentino
                                                                      rc tolentino  4 weeks back

                                                                      he said not to stretch if there's injury or weakness close to it. He gave steps on how to check for weakness

                                                                  • SavageSwordsMan
                                                                    SavageSwordsMan  4 weeks back

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

                                                                    • Carrie Maderia
                                                                      Carrie Maderia  4 weeks back

                                                                      Is that a pooper scooper lol 😂 jkjk 💁🏼‍♀️

                                                                      • Gregory Mitchell Jr
                                                                        Gregory Mitchell Jr  1 months back

                                                                        Thank you for your commitment to us.

                                                                        • Tom Browne
                                                                          Tom Browne  1 months back

                                                                          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

                                                                          • george george
                                                                            george george  1 months back

                                                                            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.

                                                                            • george george
                                                                              george george  1 weeks back

                                                                              @Miriam Nama PS---My daughter is now pain free---no drugs. Slight tingling in one foot. No limp, no foot dragging. Improving day by day. Thank you for your comment. Stay the course---be well and be blessed

                                                                            • george george
                                                                              george george  1 weeks back

                                                                              @Miriam Nama ; You know what I would like to see take place if I could wave a magic wand? I would like to see a school where MD's, Chiropractors , and Nutritionists all had to attend mandatory classes together INCLUDING a few classes on mechanical engineering before they were released into the world. It would revolutionize the field of medicine.

                                                                            • Miriam Nama
                                                                              Miriam Nama  1 weeks back

                                                                              george george I have had same condition as your daughter and chiropractor twice a week really changed everything, it’s amazing what chiropractor sessions can do

                                                                          • Hadi Hashmi
                                                                            Hadi Hashmi  1 months back

                                                                            Penchod pakistan aa kar tatti karle

                                                                            • Tony D. Wilson
                                                                              Tony D. Wilson  1 months back


                                                                              • youtobecomcradzi
                                                                                youtobecomcradzi  1 months back

                                                                                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!

                                                                                • HarmonyNull
                                                                                  HarmonyNull  1 months back

                                                                                  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.

                                                                                  • J Smizzle
                                                                                    J Smizzle  1 months back

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

                                                                                    • Ranse Truman
                                                                                      Ranse Truman  1 months back

                                                                                      this is gold