Do These 5 Exercises EVERY Morning - Mobility Stretching Routine
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- Опубліковано 16 чер 2024
- 6-Minute follow-along routine to improve your mobility and flexibility. Great morning or pre-workout exercises to stretch out of aches and pains and also warms-up and stimulates muscles and joints prior to activity.
(ROUTINE STARTS AT TIMESTAMP 1:27)
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MOBILITY VS FLEXIBILIITY
Flexibility is a muscle’s ability to elongate over a joint. How far can it stretch and how long can we hold it there. Flexibility is crucial in maintaining proper muscle and joint health and should certainly be worked on and improved.
Mobility, on the other hand, is not only how far can we move a muscle or joint, but how can we CONTROL that motion? How can we control that motion and turn it into functional movement? When I think about mobility it’s not about how far an area can move, but what is the quality of that movement and how can it translate into function?
This routine will actually help you out with both! These are 5 of my favorite mobility drills to help improve not only your range of motion, but the quality of that motion as well!
This is a great mobility routine to perform first thing in the morning to eliminate morning aches and stiffness. I actually perform it before each of my workouts as a great pre-workout warm up routine. It’s a great way to stimulate a lot of muscles and a lot of joints while stretching key areas prior to exercising them.
I’ll take you through 5 of my favorite mobility exercises to increase mobility and flexibility through the most mobile joints in your upper body (your shoulders), lower body (your hips) and spine (your thoracic spine or “upper back”).
Below you will find descriptions and time stamps of each of the exercises in this video. Follow along with me in real time or jump to a specific exercise at any of the below markers.
⭐️ BEST EXERCISES TO IMPROVE TOTAL BODY MOBILITY ⭐️
✅ (1:34) INCHWORM (4 reps)
Great stretch for your calves, hamstrings, and hip extensors. The axial load through your shoulders is great stabilization stimulus for your rotator cuffs and scapular stabilizers.
✅ (2:20) DOWN DOG TO RUNNER’S LUNGE STRETCH (3 on each side)
Down dog still promotes elongation through the hamstrings and glutes, but we’re also working to open up the chest and promote thoracic extension. We still get loading through the shoulders but now adding an overhead flexion component to it.
Take it a step further with hip flexion and rotation through the forward leg and an extension stretch through the hip flexors on the rear leg.
✅ (3:28) THORACIC SPINE ROTATION STRETCH (3 on each side)
Great exercise to promote thoracic rotation and and extension - during most movements the majority of your spine motion needs to come from your thoracic spine and not your lower back.
Try to get your top shoulder down to the ground.
Also taking the shoulder though a large range of motion by abducting, flexing up, and extending down.
✅ (4:57) BRIDGES WITH OVERHEAD REACH (5 on each side)
One of my favorite total-body mobility drills.
Activate the hip extensors (glutes) working with hamstrings working with lower back - introducing some active motion through these areas with extension through the hips.
Extend through chest with overhead reach and thoracic rotation.
✅ (5:57) LUNGE WITH EXTENSION (5 on each side)
Getting into a deep lunge will promote hip flexion and glute stretch on one side while we’re getting a large amount of hip extension and hip flexor stretch on the other side.
Adding the overhead reach will promote even more extension through the entire spine and flexion through the shoulder.
This is a great flow of exercises for anyone looking to improve total body mobility and flexibility and I hope it helps you out!
Be sure to SUBSCRIBE to Tone and Tighten here on UA-cam if you haven’t already. Give the video a THUMBS UP to LIKE it and be sure to SHARE it with a friend! Until next time - see you soon!
Mobility and flexibility are two crucial, yet often overlooked, aspects of total health and wellness. I hope this video helps you in your journey to achieve that. Be sure to leave your experience in a comment below, like the vid if you found it useful, and let me know what other topics you'd like me to cover. Thanks so much for watching! 🙌🏼👊🏼💪🏼
I CANNOT BEND MY LEGS VERY WELL ARE THERE 5 EXERCISES I CAN DO IN A
CHAIR???
Are these safe to do for someone who has had lumbar sacral sprain and L5 herniated disc and sciatica ?
I love your channel, and do follow along on selected ones. I'll pass this one to friends, most of them will find it very helpful. Thanks a lot.
I’m 25 and I’m already starting to get “old man problems.” I sometimes have a click in my hip when doing martial arts training. I really want to keep mobile for as long as possible. Thank you for sharing, brother.
You are welcome! I hope these are just what you need!
I’m 16 and having hip problems 😩
24 year old welder here I feel this my knees feel like they been through war lol keep self improving brother
@@jacksonsodergren9909SAME 16 ASW
@@jacksonsodergren9909ong bruh 😭
Absolute gem. Also doing your knee routines
Just watched this and this is pretty much same kind of stretch I doing the morning with a few different tweaks , I’ve had a few hip problems and this has helped a lot have added a few extra shoulder mobility drills but kept to similar dynamic stretches
Hey man! Been doing your stretches ever since I found one of your thoracic exercises video because I always have upper back spasm and your videos really help!! Looking forward for more!! Stay safe 😁
Thanks so much! I appreciate your support!
Really loving this stretch
Love your new Real time follow along video!!! Thanks Doc. It's my new favorite morning routine 😍😍🧚
Wonderful! I am glad you like this type of video!
Thanks for this, I’ve been looking for a good (but simple and quick) stretching routine for the morning. I dislike stretching, but I think I can actually commit to doing this!
You're so welcome! I hope you find them helpful!
Beautiful stretching movements 💞 Made my body feel wakeful. Thank you! I will continue.
You're so welcome! I am glad these stretches helped you feel better and thanks for sharing!
This was a class video, thank you, looking forward to doing this every morning 👍🏽
You are welcome, Maikeli Del! I am so glad you found this helpful and thanks for commenting!
Love this Jared.Really hits the right spots as a warm up or cool down. Interesting variations of stretches I do most sessions. It also made me aware of how limited the movement in my right shoulder is compared to my left.
Great, Greg! I am glad you found this helpful!
Mornin’...I’m in my 17ft. trailer in a state park in Colorado stretching with you Doc. How you knew that I am in pain some mornings from sleeping wrong I don’t know but, I just Loved it this morning! #NewBeginnings btw, you just hit 500k the other day and you have 36k newbies Doc....You’re Awesome #HappyThursday
post-intro 1:34 for daily viewers like me. Thanks for a great video man!
Thanks for helping others out!
This so great! I follow You f the workouts and this and w try and do them everyday! Thank you so much! 🙏🙏
You are so welcome!
I have got a sense of accomplishment after these stretches
thanks to tone and tighten/
Just did this routine this AM and it definitely helped. 👏🏾 thank you
You're so welcome!
Brilliant video going to give these a try ,can't do much exercises due to achillies injury so these will be a great help.
Good luck! I hope they help!
I'm not flexible, which is why I have up on doing yoga but thank you for having these videos out. It has been great doing your stretches and mobility exercises before a workout properly without over extending myself!!!! Thank you & saved to my workout routines!!!! 😁
You're so welcome!
Awesome! Very helpful👍
Thank you so much, Larry David! I hope these things help you, and thanks for commenting!
fabulous. Just getting back in tune with my body after 3 years of Long Covid. This is helping to motivate me.
Happy to help!
Fabulous. I have been doing this for a few months every morning and feel great.
Wonderful news, Joris390! Thanks for sharing!
Thought these are easy enough that if we do nothing else, these are a good stretch for everyone especially as we age. 👍🏾
My goal was to make this as simple yet effective as I possibly could, Chris. Thanks for recognizing that and I hope they help you out!
What a difference. This is very good. Will be my new morning routine👌👍😊
So glad you like it and it helped! Thanks for sharing!
Thank you for your videos!
I can improve my mobility and life quality just at home!
Can't say thank you enough
You're so welcome!
Thank you so much your videos helps me a lot i dont need pain reliever now it lessen my pain. Awesome! i feel great after the stretching thank you Doc 😊🤗
You're so welcome! I am so glad it was helpful!
Great stretches for the whole body👍
Absolutely, Patricia! Hope this helps you out!
I'm back to the gym monday. Just wath I needed 😁
Good luck at the gym, Benoit Péloquin! I hope these things help you, and thanks for commenting!
That was good. Thanks!
You're welcome!
Great exercises >>> thanks for making this video .
Glad you like them! I hope they help you!
@@toneandtighten They help me a lot. Thanks Doc
Hello Dr. Beckstrand, loved the video. I generally go for a walk first up in the morning. Do we need to do this before that or is it something we ought to do before we do any exercise/workout (bodyweight /freeweights)? By the way thank you for replying to my comments every time. Great content as always. Cheers!👍
Hi Binny! Go for your walk, come home, and run through the above mobility routine. I also like to do this before any workout as a means to stretch and warm up. Hope it helps!
Those are fantastic!!
Glad you like them!
Thanku so much sir. Thoes exercise is so effective
You are welcome! I am glad these have been effective for you!
We are both in our 80's and still believe in having a strong body and a calm mind. This was an excellent video and we learned a lot from you. We are doing research for our new YT channel that is all about healthy aging. Thank you so much and keep up the great work!
You are welcome! I am glad you found it helpful and thanks for commenting!
Thank you, very helpful, but difficult for people over 50, especially the first exercise. Could you provide some exercises for people who aren’t in their 20s and 30s? Thank you.
Yes this has been my problem!! This morning was rough for me moving, these few exercises helped me. I have fibromyalgia…thanks
You are so welcome!
Great advice thank you!!
Couldn't do inchworm is there another exercise I could replace it with?
Depends on the "limiting factor". Why were you unable to do it?
This is exactly what I am looking for. Loved the concise and thorough video.
Glad it was helpful, Mary, and thanks for sharing!
Got some mid/upper back pain. Going to give this a go, will comment in s couple weeks to give an update.
I'm sorry to hear about that, Alex. The exercises in the above video should be good for it; you might give some of these a go as well: ua-cam.com/video/cGjZ_XAvaXI/v-deo.html Hope that helps!
@@toneandtighten cheers mate! I appreciate it
this help me so much man!
Great to hear!
I need to do this in the weekdays before i go to work love your exercises soooooooooo much Thanks Ramya
Hope these help you, Ramya! Thanks for commenting and I hope you feel better soon!
@@toneandtighten yup i will feel better soon do you have neck and back exercises as been paining sooooooooo much for me Thanks Ramya
Great stretching exercises! Do you think it's ok to hold the stretch rather than doing short multiple reps or is getting the heart rate up a little bit part of the goal as well?
Static (longer) stretching is a great way to improve flexibility (overall range of motion) while dynamic stretching (shorter holds in and out of movement) has been proven to be more effective as a mobility warm up. You can absolutely hold these for longer if your goal is flexibility, but for the purposes of this video I held them shorter as a means to warm up prior to my workout.
Do you have any exercises for people with Cervical arthrosis? Thanks so much.
These stretches are exactly what I have needed! I stopped swimming and playing water polo after college, about 5 years ago, and haven't really worked out since. instead, I became a competitive pool player and pursued a career that requires me to sit... I was fortunate enough to never have a sports injury, but towards the end, I frequently worked with a trainer because my hips needed rehabilitation from all the treading I was doing. Pool, on the other hand, requires me to stretch in one exact position over and over again. My shoulders, neck, and back have become soo tight and I feel it with every breath I take. I did these stretches and I feel like I can breathe again, sit up straight, and NOT injure myself when working out with weight. This has inspired me to seek a physical therapist. I never thought I was "qualified" to see a physical therapist because I didn't have an "Injury" but failing to do the movements and use the muscles I used to overload for 6 hours a day really added up to some terrible aches.... but Now i have some relief!!
Thank you!
You are so welcome!
Hello Brother. I have a question in mind for a while and the internet is full of confusing information. So I decided to bring my question to you as I trust your knowledge and at least I know I won’t get in wrong direction. I am 52 year old male, with some fats around my belly more on the sides. I heard running or walking can help me loose them faster but at the same time I heard running after 50 can hurt your joints and so on. Would you make a video about this topic “ running vs walking for 50 and over”? Or you can simply reply to my request directly here. I appreciate your videos and your great effort in teaching people like me how to get in better shape and get rid of some of those pains 😂😂🙏🏻🙏🏻🙏🏻
Thank you for the suggestion! That is a great idea!
@@toneandtighten Thank you so much
Love these ! You don’t mention breathing through these , so important . I love to stretch but breathing at the right time in and out it beneficial right ?
Yes, you are very right!
Im 53 years of age and boy so unfit even tho I'm quite slim and tiny..
Stretched out with this video after first time on rowing machine yesterday after 8/9 years
Thank you so much for helping with the leg and hamstring soreness!! 😁😬
I'll be back in the morning to continue!!
My pleasure!
It must be great to do these without pain.
Thx
You're very welcome, Yolanda Herbert! I hope they help you! Thanks for commenting.
these are really effective
Wonderful, Wayne! I am glad you find these exercises helpful and thanks for commenting!
Starting a stretch routine tomorrow. I’m going to stretch I’m the morning, and the gym later in the day.
Sounds great!
Hi Jared I love your videos, they are very helpful. I have a question to ask you. I gave birth to my last child about 4 and half years ago and I have saggy tummy which you call as mommy pooch but its more like hanging downwards.. Please do suggest me which of your videos is best to get back ,, i am even startings to wonder if it will ever get back to normal ..Please take time to suggest.. keep doing the videos.
Hi, Suma! You may have a diastasis recti. I would check out my Mommy Tummy Fix program: mommytummyfix.com
@@toneandtighten thank you very much Jared ...God bless you and your family
Hello doc, I suffer from knee pain even if I stand for 15 minutes, and I am overweight but I could walk freely earlier, please help me and I personally admire you Cox you respond to most comments.
Sorry to hear about your knee pain, panduranga. Here are some video ideas that may help you out: ua-cam.com/play/PLT4Yite3Tx5kQ8GNWExsadsElVANALrYw.html Good luck!
@@toneandtighten Thank you very much, found your channel at the right time
I would like it if you suggest me a hip fat burning regime without squats and lunges.
Hello doc, my knee cartilage has depleted badly, can you please help me with any solution
Hello sir, please help me.. now i am suffering from proximal Hamstring Tendinopathy, sir from last 50 days i face 3 time this injury. sir it come again and again.. when i do strength then it of after some time it back... sir you are doctor please help me.. why it is happening? and how can I cure.. please reply.
You need to stretch it more regularly: ua-cam.com/video/F0KLuaPyP4g/v-deo.html and you need to strengthen it to prevent future re-injury. Best of luck!
Thank you very much sir, but i have one confusion, now i should do daily strength or gaps in between days. please reply sir..
Thanks you very much sir. but I have one confusion, Now should i do daily strength or gaps in between days. please reply...
Oh my...
Just in time
Hope it helps you! Thanks for commenting!
Nice video
Thank you! I hope these stretches help!
Yes it helped me lot
What can you to help with lunges? My right knee hurts when doing lunges
Hi. Thanks for this video! I am almost 70 and have lost an inch in height so there is no way I can touch the floor. I have an inner staircase and use the steps for the inchworm. My body really likes the bridges.
Great substitution, Rosa! Thanks so much for sharing with us!
Do you have something more for beginners like I have a lot of body aches and pains and I'm watching your video and I don't even know if I can attempt that I'm going to try it though but
Try this one: ua-cam.com/video/FI51zRzgIe4/v-deo.html
I have arthritis in my wrists, this makes putting weight on my hands uncomfortable when , for example I do press ups and similar. Have you any alternative exercises that do what press ups do and other exercises that rely on weight on the wrists please?
Sorry to hear about that, Geoff! Do you have a small pair of hand weights? Often doing exercises where your upper body is weight bearing (i.e. push ups on hand weights changes the wrist angle and can provide you with some relief. If that doesn't help you can do these on a bench or counter where you minimize the amount of weight being born through your wrists. Hope that helps!
@@toneandtighten Thanks for the ideas, my current weights are round so I will invest in a square set to avoid additional pain.
What stretch’s for a pulled hamstring
Try this: ua-cam.com/video/-wMdBY81900/v-deo.html
How do you do them, if you are overweight and in your fifties
We would need to start with some simpler options, Lori! Great suggestion for a future video!
How can I get better balance
Hii sir this is my daily routine morning i do mobility then afternoon i do my main calisthenics exercise and evening i do flexibility exercise... sir this is perfect routine or not..
Sure, if it is working for you!
1:34
Is these exercises diastasis friendly
There's a creaking sound in my right knee when I work. I get occasional pains when I walk up the stairs
My hip and buttocks are so tight always . I have some leg soreness also on the side of my legs . Don’t notice until I use the roller . Is that my illital band ?
Do that stretch helps the whole body?
Yes, these will help the whole body feel better!
Hi...I m female 40 years I find ur videos very useful but you could easily make it 25 minutes so we can do it with you,
Not just learn the exercises but do them with you....thanx
Thanks for the suggestion!
Yes but seniors that are stiff cannot move at that especially walking the feet up to you hands
Hello Brother😁
Hello brother 👋🏼
@@toneandtighten Yes😄 Sorry Brother Do you have a Calisthenics or Bodyweight Exercise for the Side Delt or Side Shoulders, Posterior Delt or Back Shoulders & Upper,Middle and Lower Trapezius, Thoracic and Lower Back, Forearm, Wrist and Rotator cuff and Upper Abs, Obliques or Side Abs & Lower Abs Type, Variations Workout and How to Neck Exercise?🤔
Is this diastasis recti safe?
Exercise 1 is certainly a no in the tall plank position; exercise 2 is a no as you have to pull yourself into a “down dog”. 3, 4, and 5 should be good!
@@toneandtighten Thank you!!!
Should #4 be done if one has degenerative discs? TIA!
please use a microphone
thanks
👏👊👍🇧🇷🇺🇸🇬🇧
🙌🏼💪🏼👊🏼👋🏼👍🏼
For the most part I cannot do these exercises. They are too difficult. Maybe you could propose other mobility exercises that are easier to do.
W
Sir please reply to madan pal sing.. sir till now you not reply.
Just replied! Here's a copy: You need to stretch it more regularly: ua-cam.com/video/F0KLuaPyP4g/v-deo.html and you need to strengthen it to prevent future re-injury. Best of luck!
@@toneandtighten Thank you very much sir
.
1:35
Noice
Toight 😉
Don’t get me wrong but ur tummy looks cute under the shirt 😂
am i the only one who cant do the first stretch? i can barely touch my toes for secnds at a time. how do you expect me to walk like that?😅
I loved the part where she went : It truly has been a Kitchen Nightmare
buluk
As soon as I hear "What's up guys?" I move on.
I am sorry you hate that phrase so much...
I have got a sense of accomplishment after these stretches
thanks to tone and tighten/
Wonderful! Happy to help!