Do This Stretch First Thing EVERY Morning (INSTANT RELIEF!)

If you wake up with stiff, tight muscles and wish there was a single simple stretch you could do that would make you feel amazing, you have come to the right video. Here I’m going to show you one simple stretch to do the first thing every single morning to loosen up your hips, back and shoulders that anyone can perform in just seconds.

The key to understanding the benefits of this morning stretch is to first take a look at what it is we are trying to undo from sleeping. In general, people sleep with their arms down at their sides all night. This will lead to tightness in the lat muscles that can only be relieved with a raising of the arms up overhead and out in front of the body.

The hip flexors tend to get very stiff and tight as well. This is because, as we sleep, the pelvis sinks into the soft mattress bringing our hips into slight flexion. At no point will the hips reach full extension let alone slight hyperextension, and therefore the need to really bend backwards and get that motion is extremely present when you first jump out of bed.

The next spot up the kinetic chain, the thoracic spine, is another place that tends to get stuck in a flexed position from the soft mattress. This is called kyphosis. Not a permanent one mind you, but one that is induced by sleeping on your back for 6, 8, 10 or even 12 hours a night. Spending too much time in this position is sure to create adaptive tightnesses that need to be addressed if you want to feel amazing within the first few minutes of waking.

Throw in the additional factor of a lack of thoracic rotation and you have one more thing you want to be sure you address in order to feel loose and spry. Sleeping on your side does not fix this issue. In general, when you sleep on your side you bring your hips along with you. This lack of differential between the hips and shoulders will do nothing to promote the healthy rotation through the thoracic spine that is needed to keep you feeling fully mobile and loose.

So what do you do? One simple morning stretch that is going to promote proper motion of all the joints mentioned above while at the same time activating the glutes (a chronically underactive muscle group) that can be done by anyone no matter what their age, strength or ability level. All you have to do is lay on the ground and do what is called a bridge reach over.

To perform the bridge reach over, bend the knees to about 90 degrees and dig your heels into the ground. Lift your butt up in a normal bridging motion and as you do, reach your right arm up and over your left shoulder (attempting to touch the ground with your hand). You will need to drive extra hard with the glute on the right leg to help you do this. By doing so however, you will find that you reach a level of full hip extension that you simply cannot achieve with a normal hip bridge.

Lower the hips and bring the arm back down to your side and immediately alternate to the opposite arm. Continue alternating reps, 5 to each side for 1-2 sets, and you will feel an immediate difference in how loose your joints and muscles feel. The bridge, as mentioned, will not only activate the glutes and get them to work in concert with the hamstrings but their activation will help you to reach further overhead to promote a better hip extension mobilization.

The thoracic spine extension and rotation is going to be assisted by the distance of your reach. Push up harder with the glutes, reach further with the hand, promote more thoracic extension and rotation of the mid and upper back. Throw in the extra stretch that you’re getting on your lats by the forward and elevated reach of the arm and you’ve got an incredible stretch that you can do every morning that will provide instant relief of stiff, tight muscles.

For more videos on how to stretch properly and the best stretches for hamstrings and hip flexors, be sure to subscribe to our channel via the link below and turn on your notifications so you never miss a new video when it’s published.

[athleanx]

*NEW “FAST ACTION” Q&A* - Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!

[steelmongoose]

I do everything Jeff has told us to do in the morning over the years. I had to quit my job, and it's time for bed when I'm done, but I feel fantastic.

[lespaulsarecool]

Started doing Athlean X "do this everyday" in 2009 havent slept since

[gfuelsoccermom]

“Do you look like this when you wake up in the morning?”
Me: No. *starts crying and clicks off video

[mirzaplaysgames]

Jeff : "Do you look like this when you wake up?"
Me : " yes I was looking like that but then I woke up"

[peterredwood]

Jeff’s been consistently uploading since his channel started

[Bm]

This exercise literally enables me to function everyday. Chiropractors and sports doctors couldn’t figure it out.. but you did and I didn’t even get a Dr. bill! You are the man! Thank you!!!!

[Eleiem]

I get up, do every Jeff's "do every single morning", and all of a sudden its time to go to bed again

[bryan]

Been wondering why Jeff knew so much. Man has a damn master's degree in physical therapy.
When I first started watching Athlean-X I was skeptical. But then I started using his tips and I've gotten so much stronger than when I was simply moving weights. Really focusing on the movement of the targeted muscle makes any exercise way more satisfying.

I am thankful this man puts his knowledge out basically free.

[saeedindeed]

I always do this exercise while reaching for my phone and shutting my alarm

[hw]

Boss: why you were 3 hours late to work
Me: I was just doing jeff everday morning routine.

[jonathancavy]

Jeff doesn’t wake up sore in the morning his bed does

[realtalkw_darius]

I am a living witness that the back pain removing stretches work immediately. Thanks Athlean-X!

[youalex]

me: I wake up in the morning
Jeff: Wrong

[amiraliqorbani]

Congrats on 10 million subs Jeff. You're truly the best

[jakebarnier]

I'm scared if I lay down to stretch, I will fall back asleep

[braidox]

Been doing this everyday.... now even my morning wood has muscles

[joebuzz]

*Jeff's dumbells cowering in the corner*
Jeff coming into the gym: 0:02

[irkenjim]

“When you wake up in the morning do you look like this” Jeff then proceeds to wake up with insane abs

[andrewmcpartlin]

Just did this for the 1st time this morning and Offt! All Kinds of back cracking action, also a nice hip flexor stretch after my run yesterday.
It's a yes in my book.