How to Feel Amazing EVERY Day (JUST DO THIS!)
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- Опубліковано 5 чер 2024
- If you have been looking for stretches that will help you to start feeling loose, flexible fast, and will let you feel amazing every day then these are the ones you need. None of these movements will take you any longer than a minute to perform and they can all be performed in your home without any equipment at all. Everyone can do these four stretches no matter what level of ability or flexibility you have right now.
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The key to any effective stretching program is to make sure you include both static stretches and dynamic stretches.
In these four stretch daily flexibility routine you have two of each.
The first of these is the most important, so if you are short on time this is the one that you are going to want to make sure you prioritize. This is called the bridge and reach over. This dynamic stretch starts with a good glute activation by driving your feet into the ground and lifting your butt up into a bridge position. Not all stretches have to be done passively. The active contraction of the glutes will actually help to accentuate the stretch placed on the hip flexors on the front side of the joint and increase your range of motion.
This is incredibly important for people that have tight hip flexors from sitting down all day.
Beyond this however we get the benefit of upper body flexibility as well. The reaching of the arm up and across the body will improve shoulder mobility as well as the tightness we often feel in the posterior deltoid on the back of the shoulder. The reaching also promotes thoracic rotation. This is something that doesn’t get worked enough. Often times, people will try and increase back rotation in error through the lumbar spine. This is not what you want. Instead, look for ways to twist through the middle portion of your spine like this and you will feel better very quickly.
The goal is to perform 10-15 reps to each side and then move onto the second stretch in this daily flexibility routine.
The next stretch is called the QL slide. This is going to help anyone out there that has suffered from muscular low back pain. The Quadratus Lumborum or hip hiker muscle is often times relegated to chronic stiffness and tightness from never being adequately stretched. This easy to perform movement is going to do a great job stretching this low back muscle.
Simply drop a leg back and use your arms to prop up your body into a side bent position. Try and maintain this position for 30-45 seconds each side and look to feel the stretch most in the outside area of your lower back just around your waistline. To increase the difficulty of the stretch even more you can allow the other leg to slide out a bit which will place more stretch on the adductors of the hips.
The third stretch is called the side pretzel stretch. This is an amazing one for the hips and back but also helps to increase shoulder and upper torso mobility and flexibility as well. Start by laying on your left side and grabbing your left ankle with your right hand. Pull back until you feel a stretch on the quads. From here, grab the top knee with the opposite hand and try to pull the knee down towards the floor without letting your hips rotate too much (which would shift the stretch to the low back in error).
Finally, we have a dynamic stretch called the NSFW. It’s named this because this is simply something you don’t really want to be doing at work since it will likely raise some eyebrows. That said, it will fit perfectly when performed in the gym especially as a squat warmup or in preparation to do a sumo deadlift.
The key is to open up the hips and place the feet in a frog position with the insides of the feet flat against the floor. You should feel a big stretch on the hip adductors and rotators in the bottom position of the stretch. Hold for a brief 2 second pause and then repeat for a total of 10-15 repetitions.
The key to any good stretching routine is that you can perform the stretches without any equipment in a limited amount of space. Once you do just a few sets of these you will see just how amazing you can actually feel with such a small time investment. If possible, incorporate all 4 stretches into your daily routine and let me know how it helps you.
If you are looking for a complete workout routine and meal plan to compliment your flexibility and mobility routine, be sure to head to athleanx.com and check out the program selector tool. It will take you just minutes to find the exact plan that fits your current goals and will help you to build ripped athletic muscle quickly.
For more home stretching routines and the best stretches for your hips, back and shoulders be sure to subscribe to our channel here on youtube via the link below and remember to turn on your notifications so you never miss a new video when it’s published. - Навчання та стиль
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giveaway.athleanx.com/ytg/4-stretches
If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
Never worked :/
Never won... I clicked first🙄🙄
Thank youuu
@Joseph okay
I dont know if I'll ever win this 😂🤦🏻♂️
I was in a bad spot emotionally, financially and physically, but then I started doing facepulls
🤣
Facepulls saved my life
Same situation need to do that facepulls
Dude! Same!
Well they sure save my (v bad) posture!
Started doing number 4 everyday and now I’m pregnant. Thanks
There ain't no man alive that can resist a woman in that position.
I've been doing number 2 once a week for a while now, and, well, I think men, too, can know the pain of giving birth.
@HEROLD DUJOUR Gay?
😅
🤣🤣🤣
The Thorassic period was when dinosaurs everywhere did their stretches and their face pulls. They only went extinct when they stopped doing both.
Golden! :D :D
So funny😂
I love it!
Thoracic
HAHAHAHAHAHA very good laughed outloud
67 years old, still lifting and running, just started these stretches a week ago. The big bottle of Ibuprofen is now gathernig dust in the linen closet. Huge difference in how I feel! Thanks!
What’s an ibuprofen
Its a pian killer
1 week? A lot of dust in that house.
A dangerous painkiller. NSAI
Non-steroidal anti-inflammatory
Will damage your kidneys and heart
Stick to paracetamol (acetaminophen)
😊
@yj9032 same as advil or Tylenol
01:20 - Bridge and reach over
02:24 - QL Slide
03:34 - Side Pretezel
04:58 - NSFW
Thanks
Thx dude
Thx
This needs more likes plz like this comment for the effort :D
Bruh just watch the whole video smh
Its absolutely amazing how EVERYTHING on my body starts hurting and shutting down when I stop working out
Acid released in muscles from the micro tears in your muscles due to your workout and inflammation
I think he means after awhile of not working out. Not the pain a few days after a new workout
I definitely started noticing. Before I never took more than a week consecutively without lifting. Even when I had bad sprains/strains, stitches on my hands, or a pinched sciatic nerve. I used to limp to the gym like an idiot. Now I've taken over a month during each lockdown and even then I've slacked off at my ghetto home gym. I've never felt more tired or had my lower back hurt more.
@@Bowfella my dude. You want a secret for lower back pain... do whatever you can to stretch the hams and hip flexors.. but 10-30 second stretches won't work... try holding the stretches 3-5 minutes
@@Bowfella exactly same is my case. For last 1 month or so i have been on and off from gym.
And now my lower back has started hurting.
Although now iam doing home workout I guess it would start alleviating.
Love your UA-cam im 72 lift weights reversed osteoporosis!🏋️♀️🏋️♀️🏋️♀️🏋️♀️🏋️♀️
My mom was my biggest inspiration to get fit, when I was 10 to get my PE badge for boyscouts I had to do one pull up. I remember trying so hard an not being able to pull myself up, my mom was laughing so hard, then she did 10 pull ups, she was a gaurd for Florance Prison at the time, i tried all week while she was at work and was finally able to do 6. When she tested me for the badge I amazed her at my progress an determination. Then on I was hooked. It was cool at school to show other kids they could to with some grit
❤
Mothers can be awesome.
"These excercises can even cure corona virus........oh wait no that's facepulls". LMAO
😂😂..
I almost missed it when he said it was the facepulls.
LMAO 😂😂😂😂😂😂
@@aquatichighs Facts, currently 9 days past my worst day and feel much better. Still, the “face pulls” subtle but great... classic Jeff 😆
@@JonWayes Facepulls are for the weak wimps
“Face pulls cure covid”, thanks Jeff
Don't talk to me! I am famous! Don't dislike my good good GOOD videos! Don't talk to me, dear angus
Trump briefly considered exercise when he heard that....
@@sh856531 Trump took down Vince McMahon. Biden is held together by satanic blood
@@BillyBob-sc9ss Sure thing sweetie....
@@AxxLAfriku never knew you watch fitness
I'm mixing these in with some of the full body stretches showed off from Yoga with Adrienne's channel and it's amazing it's like I've forgotten what not constantly having back pain was like.
Timestamps for you busy Peoples!❤
1:21 Bridge and Reach over
2:30 QL slide
3:40 Side pretzel
5:07 NSFW
You’re a good man, thank you ✌️.
Thank you. The guy talks way too much when he could easily do the video in 3 mins or less. Lol
Thanks, actually
@@schoolofgrowthhackinghe’s trying to teach you the benefits you bum
I have low back pain from injuries and I cannot stress enough: daily stretching even just for a few minutes makes the day a million times better.
I concur with that 👍
I’ve noticed this in regards to my hamstrings and hips. If I start the day with 5-10 minutes of stretching, the remainder of the day is easier (especially on martial arts days).
One of my yoga routines is predicated to a large extent on two movements: Child Pose (Front, Right and Left) and Cat Pose. I alternate between Child and Cat in a sequence. Takes about 20 minutes. Incredible results.
Strengthen the weaknesses, don’t stretch what is tight
True. I do stretching/yoga for 10-15 mins everyday from last 8 months or so and it actually does makes the day better and I never had issues whatsoever meaning even if you don't have injuries or soreness, stretching will still enhance your body.
Due to increased backpain i started nearly daily stretching and yoga and i recognize all 4 of his exercises in that. It really is a nice thing that week by week makes my backpain less of a problem.
Same here, morning stretches and yoga has helped my as well
Conversely, overstretching can do damage too. I'm old and pretty inflexible and still quite strong. Took weekly stretch class (real easy, didn't attempt a lot of stuff early) On wk 3 decided to give this fantastic knee stretch a shot and ripped my ac. Knee blew up only marginally functional two months later.
So be careful. My knees are so bad that last stretch is a nono for me, I'd be carried out. Maybe with 2 inches pf padding could manage it. Man's goota know his limitations
@@DC-js4gk that's a thing i'm luckyly aware of bcs minor injuries from earlier, which all healed up by now. But yes, the key is to always accept current limitations of the body and do it all carefull and clean without too much pushing, ripping and pulling.
Remember to stretch your hips and hip flexors. Using a roller also helped me a lot (spinal fusion)
@@DC-js4gk I understand and experience the danger of over stretching. It can also happen at a younger age (late 20’s), I was over stretching for years. It was until a gym trainer saw me and told me I was over stretching. I ignore her because I’ve always done the same stretch for years. Sure enough in a few weeks I tore my ACL. Now I stretch more carefully.
When jeff scores a goal , he kicks the ball with his other foot too. To avoid muscle imbalance
Caveleir is about to score! Ohhh and he Toe punts the ball with both feet, falling on his ass as Well as missing the goal, losing assleak the game
Long time watcher but I never comment, but I just had to say these stretches really helped me to feel amazing I can't express it enough how great it is
Good luck to everyone trying to reach their fitness goals ✌🏽
Fuck luck bro, lets wish we stay mindful of the goals that enrich our lives lets hope we stay consistent w the discipline
F wishing bro, just do it. No goals come true by wishing.
This, and your "How to fix "low back" pain (INSTANTLY!)" video really helped me out, man. I've been out of work for 3 months on medical leave for back pain, and these stretches did the trick. Got me started on my recovery.
There are lots of gimmicks and bombastic claims out there, but that low back pain video is something which actually works... like magic. I was blown away after giving it a try.
@@devilsadvocate7389 which video can u give me link pls
Nathan G I just tried these for the first time and I like all four. Reference the other video you mentioned about how to fix back pain instantly, it gave me back my life. I had been unable to stand without pain for 7 months. I had gone to 3 chiropractors, a massage therapist, my gp and a back surgeon all with negative results. Five minutes after doing 2 of the 3 exercises in the “instantly” video, I was 75% better. It’s been about a year now, and I am pain free. Truth.
Bro u r doing it before workout or after?
@@harshit_19_
Both.
I actually do these a lot. Whenever I stretch. Multiple times per day.
Just do this to feel amazing!:
Thumbnail: Lying dead on the ground
Me: Same
I am doing the proposed routine for a couple of months now. Not really having the schedule, unfortunately, but trying my best. It helped with a lower back discomfort TREMENDOUSLY. Thanks Jeff and the team!
"I have depression..."
Jeff: "stretch and you'll feel amazing every day you moron."
actually a proper stretch and yoga routine can help
@@jr-pn1dt will help.
@@GTLx16 Thank the lord! 🤣
@@jr-pn1dt Exercise in general can help.
Actually, depending on how lousy your lifestyle is and the nature of the causes of the depression, starting a thorough daily stretching routine will likely make an indirect or very direct positive difference to it.
0:17 he drew himself a tail
little piggy oink oink oink
😂😂😂😂
Well spotted.
Fire in the hole
just a kid with a passion for lifting ~
I've been doing the first one pretty regularly and it's pretty great. I only do about 5-7 on each side (so I should probably be doing closer to 15 like Jeff is saying) but it's great. I do this every morning before I start my day, and it is a great help!
Woke up to this video, tried them all as soon as I got out bed. Wow I feel super refreshed.
This came at the perfect time. I was feeling awful about myself today, but then Jeff uploaded this great video. Thank you!
lol same
Hope you are doing good dude! Life’s good
Ive been feeling awful for the last 3 years so I wish this wouldve come a bit earlier but better late than never.
@@past543 honestly same until i took control over my demons and decided to become a fucking savage. thank god for jeff cavalier, joe rogan and David Goggins. pick any day to become a badass, brother.
just a kid with a passion for lifting ~
Much needed! Awesome feeling after doing all four. And this with two hip replacements. Many thanks 🙏
Awesome video, jeff. This is one of my favorites and your "how to feel better everyday" videos are always a highlight to my workout updates. Appreciate you for these
I was looking for such stretching routine. Now I've found it and loving it. Thank you so much.
Nice! This is now part of my daily routine. Thanks so much Jeff.
Wow. Literally exactly what I needed. All four feel like the key to a lock I've been stuck trying to open for a couple years.
couldn't agree more. I grew up playing soccer and for a decade now I've felt like my hips and lower back have been locked, but not anymore. Instant relief. Wow.
This became a permanent part of my routine daily. Thanks Jeff
Did all the exercises and felt better already. Thanks so much!
"They might even cure the coronavirus, oh no wait that's face pulls" - this guy is pure legend! Haha
Brilliant! :D
Classic Jeff strikes again (and provides me my first daily chuckle)
hell yeah #plandemic
Thanks Jeff, a couple of these were recommended by my pelvic physical therapist for my pudendal neuralgia. I will also try your versions as well.
More videos like this PLEASE! Love the depth of knowledge and love the play by play video style, (most helpful), and I've been watching your vids and others for nearly a decade.
Thank you Jeff. These kind of videos are so helpful for me as an older lifter. I'm constantly chasing injuries and trying to figure out what I can do to stay strong in my 40's. My hips and lower back suffer from hours of sitting everyday. Stretch 2 and 3 were fantastic.
Knowing about these earlier in life would have saved years of pain. Thank you, Jeff! True game changer.
My brain itself feels amazing after watching another one of Jeff's knowledge-packed videos🧠💪
Love these stretches Jeff, particularly the QL it's helped my back so much. Thanks so much!
Just started doing these this week! I love them! Thanks! 👏🏾 👏🏾
Great video again! I felt my muscles stretching just by watching 😀
The number 3 really makes you feel like there's something tight inside you stopping full motion. I felt it on both sides (don't worry, I'm taking it easy). I'm gonna take this into my daily streches and see how it goes! Couldn't manage to get the shoulder down on the ground so I'm gonna ease myself into it. Thank you Jeff!
EDIT: I just realized that I feel so much better after doing these. I was hurting and stiff after waking up from a lousy night and I'm a bit shocked. I'll do these tomorrow morning too to see if it was just a fluke.
EDIT: this stuff works. If somebody ain't doing these, you have to start. This helped with my butt wink too!
thank you imma try
That's great to hear! I've read that you feel stiff and hurt after sleep. Maybe you are sleeping on stuff that's too soft. Sleeping on a hard surface like the floor massages your muscles while you sleep. And that is a massage lasing several hours every night. Maybe you can consider that 😉
Jeff, tried 'em ALL and #2 is the TRUTH!! It has my knees feeling brand new!
Thanks Jeff. These stretches really helped. Always find your videos very helpful.
0:49, can confirm,facepulls totally can cure corona😂
Agreed 💯%
The virus or the hangover from the beer
@@unstoppabletigertalukan6710 both
0:47 I f*cking love Jeff🤣🤣🤣
Wow! So simple and quick. Tried them all and loved them ALL. I will definitely be adding this to my daily routine. Thank you!
Thank you as always for the content. You're probably the first reference for whenever I have some sort of body tightness or pain to see how I can fix it.
I workout at the outdoor “gym” next to my kids playground, so #4 is gonna have to wait til I get home.
Day 436 of “you were here on time”
Yup
Ok
Yup
Oh so you counting too. I left hope after 50 days of my unsuccessful clicks
Don't lose hope my friends the giveaway is 100% legit I just won it in this video, keep at it and hopefully you get it too
Sounds great! will integrate this in my daily program. Thanks so much!!
love the format
I like these. #1 and #4 are my favorites. #2 is a challenge and #3 I’m a bit clumsy at, but can hold it. Like everything, consistent practice leads to proficiency. Thank you for these.
3:40 is something I've done daily for years. It made my back problems disappear completely so I'm scared to stop lmao. And let me tell you, my back was fucked. I couldn't even do the dishes for longer than 2-5 minutes without severe pain building up. If I wanted to, I probably could have qualified for disability.
It can also function as a self chiro session, you start with your knees up, and let them fall to the side, you'll get the most satisfying crack of your life.
That's amazing!
That stretch is amazing. I've been doing it for the past month and now I feel like I've finally unlocked my second lung. Never knew breathing was supposed to be this easy.
Funny enough - that's the first thing I do when I wake up every morning. I'll stir, then while still half asleep just do it until I feel that 'very good' stretch or crack.... it's something I just discovered on my own as a kid.
Jeff, thank you so much for these stretches, and indeed for all your videos.
I had a lower back operation 14 years ago. Despite having always been very active at the gym and doing lots of stretches I have never found an easy way to target the QL. (I hang with my legs hooked to the side.) Multiple physios have told me there is no easy stretch for the QL. How wrong they are! Just two days of doing your medial glute activation followed by these four stretches my back and hips have loosened noticeably. Thank you.
You have great knowledge, and impart it in such an easy and understandable way. I also appreciate the fact that you do not have vanity when doing the exercises, even though it is quite understandable that you might. You focus on the knowledge. Thank you.
Thanks for these, really needed them. The first set was hard to do, but the second was easier and feeling significantly better already.
For a few weeks now I've been wondering what kinds of stretches would be good first thing upon waking up since I normally lay on my back on the floor to help decompress my spine. Today in particular I was thinking about it heavily, and here Jeff comes with another timely video. This is exactly what I needed at the time I needed to see it. Is Jeff using a private contracting IT agency to data -mine our thoughts?
Dude right. How does he consistently do this
This is the Baader-Meinhof phenomenon.
Plus, if enough people watch Jeff's videos, the statistical possibility that there will be a viewer that was having the exact problem that Jeff addresses each time is quite high.
I was also thinking how he's always publishing stuff when I need it. I've decided I simply need EVERYTHING!
I was also thinking of setting up a morning stretching routine from past couple of days. And this popped up!🤣🤣
If you’ve got a pull up bar try hanging from it in the morning for 30 secs that should help to decompress your spine too. Jeffs words not mine ahahaha.
Thabks Jeff, Always here great info. Even more important to stretch as I get older. 56 is not old but I listen to my body more and it tells me to stretch more and pound less. More compound movements for the plus 50 croud. Thank you.
All good. Clear & well explained. Good to hear Jessie chipping in 👍
Great demonstration and talking through what your doing from a onlooking view points.
Omg where has this pretzel stretch been all my life?? 😍😍 amazing! Thank you!
How to feel amazing everyday? Answer is: Watch atleast one video of Athlean-X and do whatever Jeff recommends.
Dude...you are literally saving life's from pain and pain induced insomnia & depression.
Bless you!!!!
Neat. I like how you focus on pointing out the important activation points and how utilizing eaxh stretch benefits those areas. Great video Jeff
5:12 *" I really don't want you to drop down and doing this at work.."*
BUT Jeff, what if I get a promotion by doing that??
I have been doing these every day and already in less than a week I feel so much better. I didn't even realize how tight I was
Thank you for doing educational videos on how to help your back. Been struggling for years with mobility.
Incredible value here. I wish I would have seen this 3 years ago when you put it out. Thanks.
This one is a simple routine but his other routines are intense and I'm like
Before workout: love u jeff😀
During workout: hate u jeff😭
After workout: thanks jeff 🥰🙏👍
It’s such a pleasure following an instructor who know what he’s doing. This being said, I would’ve appreciated to see the exercises for a bit longer and without the narration.
Knows what hes doing?? Guy contradicts himself 5 times a day haha
The big screen is an excellent addition. Thanks for the terrific stretches, Jeff.
Thank you Jeff. I’ve been listening to you for a long while now. Amazing videos my friend
YOOO I tired these along with the video and my body cracked in multiple NEW places! 🔥 Thanks, Jeff 😁
Who else misses the gym and who else’s muscles starting to digest themselves 😓😂?
Your profile picture shows how I feel right now
You don't need a gym. Just workout at home.
*laughs in homegym master race*
But I do miss doing exercises like ghr, reverse pec deck, hack squats, etc.
Lmaoo my gym closed a year ago I now know my new baseline weight
@@burtreynolds2969 no motivation at home.
Great work Jeff! Thanks!
These stretches were amazing, I enjoy the way you explain the benefits of each. Thank you for sharing your passion!
Flexibility in the body is amazing, flexibility in the mind is also great too 😉
Mobility is key! Love Jeff’s videos! He’s the reason I am as fact based as possible in my videos. I even made a reaction to his genetics video! So fun, you should check them out! 😁
The facts is why his vids are so awesome! I just checked your channel and it’s so good! 🙏🏼
These are great mobility moves! And I subbed! 💪🏼Love the videos man.
@@edwardneumann9778 thanks guys! Jeff is one of my main UA-cam inspirations! 🙏🏼
just a kid with a passion for lifting ~
@@kmmoves823 you can say that again! 🙏🏼
These work for me. Thanks for uploading !
Great video as always, top production quality.
Did these 4 stretches and it cured my depression, thanks Jeff!
I was also feeling kind of depressed today and after doing these 4 stretches my depression diminished alot.
My back hurts like all the time. Hope whatever this is, it helps.
@Joseph you serious about that?
Same
@Joseph because i dont want chronic pain
Thank you so much! Very effective and not much time required. Felt very helpful.
Jeff has been on point for years . Thank you for number one
I’m not even joking. Mere minutes after doing this everything and I mean EVERYTHING felt so damn good! Thanks Jeff!
My depression even dropped after doing these and got ready for my day. Felt real good
Me who leaves his room once every week: yeah i think this video about stretches will help me out :D
Awesome Training. Thx! Love the graphics.
Tried all of them, just what I needed to ad to my stretching! Thanks.
“Who Else Went Straight To The Comments? 💙”..
Always 😂
same here
@Joseph 😂 you messing?
@Joseph you're so annoying. Why do you even watch his videos? I saw you on the comments of his last video too.
At the end of the day you won't workout so stop watching workout videos!!!!
You’ll put your body through more pain and suffering by not working out and dieting.
I’ve been doing #4 getting into frog pose, this one is no joke
I have Xero2 and it’s beyond what I’d hoped. Funny enough, I had already gotten into shape using your UA-cam videos... yet I wanted more, and, mainly, true guidance because I’m 41 and injury happens more easily. I’m off on a tangent here when I wanted to say stretch #2 was the best. They all are, but two helped the most, especially battling sciatica (which has lessened in intensity and frequency slowly using your program, btw). Thank you for all the health information you give us all and thank you for not pandering to us.
Thank you. I need this. Cna't wait to try this after my 2nd day in AX1 today!!!
6:10 lol. This will be hard to explain to my gf.
I am NOT getting into this position anywhere without iron underpants
"they're gonna cure the corona virus"
" *wait that's face pull* "
Brilliant
Will add it to daily routine
Thank you so much
I'm excited to try these! Never seen these before. Thanks Jeff!
The scary thing is I'm not even sure if Jeff was joking about the facepulls curing Covid🤣
just a kid with a passion for lifting ~
When you drew that number two at the start it looked like you had a little piggy tail 🐖 😂
🤣🤣🤣
Hahaha, can't unsee
oink oink
😂😂😂😂😂😂😂😂😂
just a kid with a passion for lifting ~
These stretches look absolutely amazing. Ty😊