5 Minute Morning Stretch & Mobility Routine. Iron Out The Kinks & Feel Amazing!
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- เผยแพร่เมื่อ 19 พ.ค. 2023
- This 5 minute morning workout has specific exercises to loosen morning stiffness and soreness. Morning stretches and mobilisation exercises clear the head and get the blood flowing through your muscles and brain. Whether you get a sore back, neck or shoulders in the morning, have trouble waking up, or just want to supercharge your day, a full body morning stretch routine will get you going.
‘The 3 Essential Exercises EVERYONE Should Do’ …EXCLUSIVE video, only here: stefan-becker.mykajabi.com/3-...
GOT QUESTIONS? I answer questions here now: / bodyfixexercises
AND I’m developing a Coaching Program! Over 12 weeks, I help people with bad posture, and related issues like neck, shoulder, & upper back pain-discover their root problem and correct it using science-backed mobilising, stretching, & strengthening exercises. Find out more, and join the wait list here… stefan-becker.mykajabi.com/wa...
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WIDE LEGGED THORACIC ROTATION
Mobilises the shoulders & rib cage that can become compressed overnight in side-sleepers.
WIDE LEGGED SIDE BENDS
Mobilises the spinal joints… and the rib cage to increase lung function. This is wonderful as a morning neck pain stretch.
COBRA TO CHILD’S POSE
Mobilises the lower back, which stiffens up in many people overnight. This is a great morning back pain stretch relief exercise.
PUSH UP TO PUPPY POSE
Strengthens shoulders, especially if done slowly. Straightens a rounded mid back.
TABLETOP CHIN RETRACTIONS
Mobilises the base of the neck to improve posture & neck health.
BIRD DOG
Strengthen the Multifidus muscle in the lower back which controls the movement of the spinal joints.
DEEP SQUATS
Draws fluid into the spinal discs which become dehydrated overnight. And it opens-up the lowest lumbar joint which gets compressed when lying face up.
SINGLE LEG RDL
Balance exercise to co-ordinate & strengthen key chains of muscles around the feet, knees, and pelvis.
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#bodyfixexercises #morningstretch #morningexercise
I'm a 63 yr old side sleeper, thank you, it's just what I needed.
Onya Nigel🙌
Hi, I've been doing this morning routine for quite a few weeks now & it's given me heaps more flexibility & freedom in my entire body. My mind is clearer & I am becoming more pain free (congenial form of arthritis). Thanks so much. ❤ I also have a cat who enjoys helping me with the routine by sitting on my back when I'm on all fours & nestling in my lap whilst deep breathing. A wonderful exercise buddy 🐱
Good on you. Cats are wonderful, eh? I'm about to adopt 2 dogs too, so let's see how that goes. 🤣
P.s. I have an evening stretch video now too!
Sebas (my cat) is a tiny bit demanding when it comes to his breakfast. 😉😂😻
‘The 3 Essential Exercises EVERYONE Should Do’ … Watch this EXCLUSIVE video, only here: stefan-becker.mykajabi.com/3-essentials
QUESTIONS? I answer questions here now: I’ve started a Facebook Group to help people achieve their musculo-skeletal goals. Join here… facebook.com/groups/bodyfixexercises
AND I’m developing a Coaching Program! Over 12 weeks, I help people with posture related issues-like neck, shoulder, & upper back pain-discover their root problem and correct it using science-backed mobilising, stretching, & strengthening exercises… so they can feel straight, strong, flexible, & pain free again (and get back to doing what they love). Find out more, and join the wait list here… stefan-becker.mykajabi.com/waiting-list
Fact: Cat video-bombing only increases the quality xD
So true 😆💞
Do u have exercises for a rotated pelvis . One side forward .
😂😂❤
He's absolutely adorable, what a star!
Wonderful stretch routine! I really appreciate the extra tips on the screen while you're doing the stretches. Love that you end it with a gratitude list.
And your cat is gorgeous 😃
😻🥰 Thank you.
I think gratitude is so important. We take so many things for granted.
Ok, this'll become my morning routine!
How about one for after a long work day at the office (desk/computer work)? 😀
Good idea!
Finally got this saved to my favorites, I really appreciate this set, it hits all the right spots and is easy and short. I am trying to get some self care in the mornings before the fam wakes up and the day starts rocking so it has to be perfect 👌 thank you ! (Plus some days all i can do is the first two stretches and that alone does wonders!)
Good on you! Keep at it. 🙌
😻Exercises taught by a chiropractor with the British accent and professionalism I like and with a cat supervising? Yes please, lol. Now I just need to fall in love with daily exercise just like I love cats/animals ❤
5:56 "Before you get up think of 3 things in your life that you can be grateful for and 1 simple achievable goal for the day" - full body exercise !
I'll be at Labelexpo Europe 2025 (Fira Barcelona - Gran Via) in September 2025. I saw that the Barcelona Chiropractic Center (BCC) is 15 minutes away, if this interests you/centre, I suggest looking for the organizers of this expo fair, a partnership signed now would guarantee advance payment for dozens/hundreds. There are 4 days in which the body feels the impact of standing for so long without realizing it because we're busy establishing partnerships. Normally the Hotel's spa has therapeutic massage but as I liked your professionalism and chiropractic is part of my life, I would be happy for more work partners to know about this work that is so important for our "realignment". Just a suggestion, if it's not possible, I'll try an appointment at the center on that date.
Thank you for sharing your knowledge, I have already subscribed to the channel. Greetings from a Brazilian who was only born in Brazil but appreciates and prefers the excellence of the British people 🙏
Thank you! 🙏🙏🙏
He's Australian I believe
Thank you! I'm 16 and want to incorporate stretching into my morning routine and this is the perf video :)
🙌 good on you!
Hi, I'm a first timer . Thank you for getting my day started right. Cheers
You are very welcome! 🤜
I've been waking up so stiff and just head right into my day which makes for terrible stiffness by the end of the day when I try to squeeze in a 30 minute workout. I love this quick but very effective mobility routine - plan on doing it everyday! :D
Good on you, Evelyn! 🤜
Mobility mobility mobility!
I have been focusing on stretching and range of motion for 5 yrs. At age 60, I can still play soccer, baseball and basketball. Thanks for great video and helping me practice mobility 🙏
Great stuff. Keep it up
Thank you so much for putting this together! I've been looking for a quick morning mobility routine and I did this this morning and it's fantastic. I wish I had more time to dedicate to a morning routine but I don't.
Really love this layout too, you've added the timer, & you're doing it too in case I forget what the exercise looks like, it works really well! 😊
Glad you like it Sarah! 🙌
Awesome ! Loved this morning stretch routine! Watched yesterday and practiced this morning ! Thoroughly feel fantastic! Thank you so delighted you came up on my feed! 🙏🙌👏
You're so welcome!
I always love how clear your instructions and demonstration is. This video has become my daily routine now to start my day. Thank you, Stefan.
You are very welcome! Thanks for the lovely comment
wow this actually worked to rid me of my back pain and morning dinosaur feeling! thank you so much!
Dinosaur feeling. 🤣🙌
I did it with you... Thankyou so much ❤🙌
Great job!🙌
Great routine. Thank you.
Cheers!
This is a excellent morning stretch routine that doesn't go overboard. Because of that, I have been consistently been stretching in the morning and my neck pain is so much better. Thanks for keeping it simple for the busy people!! I actually feel better going into my day. Your kitty made it even better for me and I love part where he makes his cameo ❤
Cameo Cat! 😆😻❤️🥰 He's the best
Thanks so much. I needed this for my workouts
This is the best video I’ve came across in a while, usually i stretch then meditate but this was like a 2 in one, not to mention i felt calm and relaxed throughout, this guy is extremely underrated. Thanks for this
Cheers man! 🙏
Cats like “ummmm your slightly off center with that one”
He loves to tell me what to do😻
Thanks♥️.more these types of videos plz
Ok. Thanks for the feedback!
This is a set that I can start my day on. I see my dog taking part, too. Thanks for this 🙂
Wonderful!🐶
Thanks man, I have been doing this for 3 or 4 days and I feel a lot better. I appreciate your help 🙏
Great to hear!
Simple,easy and fast yet something I can do every morning and will have time for! Thank you so much. My body feels so much better
You're so welcome!
46 year old here from Columbus Ohio!! Loved it!!! ❤️
Glad to hear it, Laurie!
Thanks for these exercises. Easy to follow and just right for me to start . At 76 I will be able to do all of them, but the deep squat might be a challenge! I will try with the heel support. Your channel is really helpful and I will pass the link onto fellow oldies.
Yeah, the deep squat isn't the best for older knees. You can lie on your back and pull your knees up to your chest to get the same effect. But hold the back of your thighs instead of your shins as you pull your knees up, to take irritate off the knees.👍
This was exactly what I was looking for! Thank you so much for such clear, straight to the point instructions!
🙌
im 25 with chronic pain and joint problems and i this routine is awesome
👍🙏🙏🙏
thank you❤️ im a student so i dont have much time in the morning, ive been looking for a quick stretching routine id stick to. so far ive done this almost everyday and its helped me with my energy levels a lot so far☺️
Wonderful!
Thank you. 🙏
I really enjoyed this video and I’ve been doing it for a few mornings. My favorite part is your cat though it is the reason I don’t watch any other videos and it’s because I love seeing the cat while I stretch 😸🫶🏼
😻❤️❤️❤️I love my cat more than you can imagine. He's the best
I do this every morning now! Thank you
Wonderful! Good on you!!
Thank you for this. I did it for the first time today and I must say I really enjoyed it!
Wonderful! Thanks very much for the Super Thanks! 🙏🙏🙏 Very kind of you!
WE NEED MORE OF THESE!
I love it!
Thanks for the feedback! 🙌
I haven't felt this good in YEARS I'm so sleepy
Ha! Wonderful!!!
This is a great routine. But do you have any quick stretching videos for those who have knee issues and can't stand up for a long time? I was in a motorcycle accident a few years ago, and have back & knee pain that prevents me from doing a lot of the moves you did in this video. I lean more towards floor exercises and stretches. Thanks for all you do!
Great video no waffle, straight into it. Thank you. Subscribed
Welcome aboard! 🤝🙌
Been doing it for a couple of weeks now,
And I gotta say it's pretty helpful and makes my day better.
Thanks a lot. Keep up the work ❤
Great to hear!
Thank you ❤
You're welcome 😊
Excellent workout. I especially appreciate you adding the mindset piece at the end. Thank you!
You're so welcome!🙌
This is great, i wish you'd do a longer video of morning exercises
Hmmm. Good idea
Can’t thank you enough for this awesome routine!
You're so welcome!
Thanks!
Hey rastagirl! Thanks so much for the Super Thanks! 🙏🙌🤜
Thanks for the excellent routine. Having a body riddled with arthritis I can be quite stiff in the morning. I tried these exercises today and only had a little trouble with the balance one ( something to work more on). I think these will definitely get me moving easier each day.❤
I think you'll be amazed how quickly the balance one will improve your balance. 👍
that was really comfy....so good!
Glad you liked it!!
Finally exercises I can actually do. Any other set of exercise gives me so much pain as I have triggers points and a disc herniation. Bending forward leaves me disabled. will try. thank you
You may need to skip the deep squat. Or just go half way down
Thank you for this. I love your cat
You are so kind😻
Great stretches, love the music ❤
👍✌️ Cheers
Thanks for morning stretch.
Comment for range, all the best
Thanks!
Excellent.
🙌👍
Great routine
Glad you liked it!
Thank you so much for this video sir! I just finished doing these!
Great job!
I like how you added some breath and mental work as well! People often overlook their nervous system and mood.
Breathing can really affect the physiological state. 👍
I have been have back ache for some time now. All this week I have done this before work and have had such a decrease in back ache. Thank you.
Also I woke up with back pain and this has shifted it. 😊
Great to hear!
Thanks for this ! I will be doing these on a daily basis as my back gets stressed alot during my job.
You're welcome!
I love your cat! Also grateful for the exercises, thank you
You're so welcome!
Pretty good. I even summoned a cat like the video!
Nice work!🤣🙌🐈
Love the cat!
😜🐈😻
Thank you for sharing. I was stiff before I started and now I feel so much looser and will be incorporating these stretches daily.
🙌
Excellent. Very helpful. Thanks
You're welcome!
thank youu i feel so much better after doing this 😄
Wonderful!
I will combine this with my vibration plate morning routine, thanks a lot. I became a huge fan of higher end vibration plates. Depending on posture, frequency and aplitude, you can create multiple effects. From workout, muscle buildup, balance, relaxation, even detox some parts, they are one of the best things to buy for heath. Together with a very high quality office chair.
Yes vibration plates are an interesting way to vary exercises. I haven't read the research on them yet though
I have incorporated this lovely simple routine into my daily life. I love the gratitude practice at the end too.
Do you have an evening (before bed) routine too?
Not yet! Good idea though. Cheers!
Awesome routine. Especially before a morning extension heavy yoga routine. We call it “bird dog” here too. Many thanks 🙏🏽
You're so welcome!
woah I haven't felt this loose since I was a kid
thanks for that
🙌 wonderful!
Very helpful. TY
👍👍
Thank you so much
You're most welcome
Thank you.
No probs!
Thank you
Welcome! 🤗
Video was great…but the cat appearances made it even better 😂
Thanks sir❤
Most welcome!!!
Day 7 and going great
🙌 awesome!
Great exercises thanks…I’m doing something similar but these look better..
Glad you like them!
Day 2 of doing this
Day 3 of doing this
Absolutely wonderful! And LOVE the kitty support (mine comes from my dog 😂❤)
They're always so helpful when it comes to exercises. 🥰😻
@@BodyFixExercises Agreed ❣️🥰🐶
The fastest 6 min of my life! How did that happen? Normally, I check the time how long is left. Thank you 💫
awesome! ( p.s. I'm recording an Evening 5 minute stretch... tomorrow!)
Do this during Exam study breaks, trust me
Great idea!
Exercise stimulates brain function, so this would be great for study breaks!
Terima kasih, sangat bermanfaat
👍🙏
I am 65 and this is my daily routine every morning when I start my day.
Love that!
These are all great stretching exercises, how do you modify some of the kneeling ones? thanks
That's half of them, really. You could lie on your back and pull your knees to your chest instead of the deep squat.
And do a "wall" version of the puppy pose to get Thoracic extension.
@@BodyFixExercises Tank you I shall try it.;)
Can do a video on fixing the serratus posterior and anterior in the future?
👍My favourite Serratus Anterior exercise is in this video...
th-cam.com/video/9JN6dTBAyIU/w-d-xo.html
I am deffenatly going to incorperat some of these into my morning exorsises.
I only found your chanal resontly and have found several very helpful exorcises for my always tight shoulder and back muscles. Using your exorcisrs together with my horseback riding has seriously improved my back mobility. Thank you! 💓
I have sever chronic pain do to an old (2001) shoulder socket injury (two breaks that almost fractured the cup into 3 and should have been pinned back into place, but nothing remotely helpful was ever done) that never was treated corectly and am always looking for stretching/strenghtning exorcises for my neck and shoulders, since I suffer from tentipn headackes that trigger my migren.
P.S English is not my first language so please excuse my bad spelling 😊
Thanks for commenting Anna.
This might help your shoulder... th-cam.com/video/9JN6dTBAyIU/w-d-xo.html
And this... th-cam.com/video/gtuT9AodDQ8/w-d-xo.html
@@BodyFixExercises Thank you so very much. I deeply appreciate all of your exellen work and advice here on this chanel and am grateful for finding your videos by chance one evening. Once more Thank you! so very much
Your spelling might have some little errors but your English is otherwise actually very good! I wish I knew another language
@@cix8836 Thank you! That means alot to me 😁
Can you tell me where you bought the robe? so cutee!! love it
Lol. In Australia, many years ago. Can't remember where actually 🤷🏼♂️
Just discovered your channel. And subscribed…. Do you have any advice Re: bilateral TKRs? I’m almost there to start running again as it’s been nearly 5 months since these surgeries. I know some docs discourage running but there’s a lot of us that do. Any advice you have to loosen this stiffness post-op?
Sorry but rehab after surgery is a specialty and I don't have experience with that.
this is my first time doing yoga and it was very nice, a little hard but not too hard
👍
hey i been watching your videos and they seems very helpfull, i have aproblem with my right ankle, i rolled it like 2 years ago skateboarding, and i have the same pain till this day, idk how dicribe it but its like inside the aquiles tendon but its not the that tendon its like inside of the ankle, its hurts when i bend over my ankle, it really hurts the insides and the sides idk what to do anymore pls help
When people sprained their ankle they sometimes jam up one of the joints in the ankle and get recurring pain. In my office I test the ankle for this and mobilize it by hand but this is not something that you can easily do by yourself. Try to find a chiropractor who specializes in extremity joints to check your ankle out.
Would really help if you talked through the exercises telling us what to do as it is difficult to do the exercises the first few times while trying to read / see what you are doing.
Thanks for the feedback. 🙏👍
Hi! I'm someone with very poor posture (i slouch over like an old granny all the time especially when sitting despite being 21), and I also have hEDS (hypermobile ehler danlos syndrome, which gives me a ton of joint pain/joint issues) and POTS (postural orthostatic tachycardia syndrome, which means im chronically fatigued and struggle with higher intensity exercises due to an increase in heart rate)--also suspect I have long covid which also contributes to brain fog, fatigue, etc. Bottom line is, im always in severe full body pain especially from my back and hips. Do you have any videos for exercises for people with these conditions? Thank you ❤ i have been doing this video for the past few mornings and it seems to help a bit but also seems to wake my body up and then i realize all my aches and pains 😅 thank you for your content i love your narration and simple style, and your cat is adorable!!
Sorry, I don't have anything for those conditions. 🤷🏼♂️
As a watch enthusiast, may I ask what watch are you wearing? ⌚
Seiko 'Orange Monster'!
Thanks. A nice choice. :)
🙌
at 01:48. and use ur cat as a motivational move! if u dont have a cat, go and get one.....thx
🤣
Скажите , обязательно так широко расставлять ноги ?
У меня болит колено .
No
Good morning sir, just wanted to thank you for putting out this information. Can you please tell me where I can go to purchase a mad like yours?
I get them on Amazon. Look for "gymnastics mat". (CCLIFE is a guide brand for these)
Thank you so much !!
🙌
My cat Gizmo was very interested in going through my arms and going after my pants strings while trying to do these stretches
Sounds like Gizmo and my cat, Sebas, are cut from the same cloth! 😉😜😻
Silly fur babies!
Thanks for the video, btw! Planning to do them every morning before I start my day.
what if my joints/ligaments tend to roll when I bend my needs on my inside and outside of my knees?
Sorry, I don't understand
When I deep squat I feel something on the outside of my knee sort of click when I'm at the lowest point. Maybe the it band or something? Feels strange
yeah, sounds like the ITB rubbing
That first one i almost did a whole 360
😅🤠
25/5.
🤣👍
Agent 47 routine
🤣✌️
Sir, are these exercises safe for one with cervical spondylosis?? Pls reply..
Yes, as long as it isn't severe.