00:00When you wake up in the morning, don't get out of bed.
00:04I want to show you some morning stretch exercises
00:08to ease your pain and stiffness.
00:11After we've been laying in bed for all these hours,
00:13we get up, we're stiff and tight.
00:15That's how we hurt ourselves.
00:17These particular stretches are gonna ease up our muscles,
00:21stretch them, gonna ease up our hips,
00:23our lower pelvic floor.
00:25They're simple.
00:26And what's more exciting is that we're going to do
00:2930 second intervals, and I'm gonna do them with you.
00:32So let's get to work, do these exercises,
00:36and this will definitely make your day.
00:38So get comfortable, put your head on the pillow,
00:41feet on your bed, bend your knees,
00:43arms relaxed by your side,
00:45and bring your knees side to side,
00:48opening up your hip joints, your sacroiliac joints,
00:51mobilizing your pelvic floor.
00:53Don't worry about if you don't touch the bed
00:55with your knees.
00:56The more you do it, the more motion you're gonna get.
01:00You're doing great.
01:01Let's just make it through 30 seconds.
01:04This stretch is so good for you.
01:06When you get up, you're gonna be able to move easier.
01:09You're gonna bend easier.
01:11Just keep bending side to side.
01:13That's right, doing great.
01:16And when you're sleeping on a pillow
01:17and you're all crunched up,
01:19this one simple stretch is great.
01:21Let's stretch along with me.
01:2330 seconds, head on the pillow.
01:27You can relax, put your knees like this,
01:28wherever you like.
01:29I want you to put your hands together
01:32and I want you to bring them up to the sky.
01:34And what we're gonna do here is leave your head
01:36on the pillow, but lift your shoulders up
01:39as far as you can up towards the sky.
01:43You feel all that stretching in your upper back,
01:47your lower neck, around the shoulders.
01:50Keep pushing up.
01:51Let those muscles stretch, let them elongate.
01:54All the things that you're doing
01:56when you're grabbing things and pulling things
01:59and even getting up from your bed or your chair,
02:02this is really gonna elongate those muscles.
02:04It feels so good.
02:08And let's open up our inner thighs.
02:10They attach to the pubic region.
02:12This affects our gait, our movement,
02:15even getting out of bed and moving.
02:17So what we're gonna do here is put our feet together,
02:20put your knees together,
02:21and open it up like a clamshell, just like this.
02:25And the more you do this,
02:27the more you're gonna stretch these adductors
02:29inside of our thigh.
02:31Just do the best you can do.
02:33And as you do this over time,
02:35everything's gonna loosen up in that pelvic floor.
02:38Just close it and open it.
02:41Close it and open it.
02:43Excellent for your hips, your sacroiliac, your lower back.
02:47This will put a lot of elongation,
02:49stretching in those ligaments.
02:52Let's continue to open up that pelvic floor.
02:54Bring your knees to your chest.
02:57And as you bring your knees to your chest,
02:58grab your ankles.
03:00If you can, grab your feet.
03:02Do the best you can do.
03:03Now, the inside of your knees,
03:06I want your elbows against it like this.
03:09As you grab it, I want you to pull it out and pull it in.
03:13Let's go.
03:14Pull it out, the knees, and pull it in.
03:17Just hold that position.
03:19And as time progresses,
03:20you'll pull it inwards towards your body
03:23as your elbows push outwards.
03:26Do your best.
03:27If you're here, that's okay.
03:29Just keep pushing the best you can
03:33and just hold that position.
03:35Feel those muscles stretch.
03:36Those adductors are extremely important to stretch out.
03:41As you pull in, you open that pelvic floor.
03:44And let's do this stretch together.
03:45You're gonna love this.
03:47Get a pillow, put it underneath your buttocks.
03:48When you bend your knees, it'll be so much easier.
03:51Just shove it under your tushy.
03:53Now, what you're gonna do
03:54is you're going to elongate the spine.
03:57You're going to lean forward as far as you can,
04:00stretching the spine, sitting back,
04:02pushing your buttocks backwards
04:05as you bring your hands forwards.
04:07Feel how underneath your armpit,
04:10the mid-back, the low back,
04:12this decompresses the disc and opens up the vertebrae
04:15to take pressure off the nerve.
04:17This is so good for you.
04:19Stretch, stretch, stretch.
04:20Push out, push out.
04:23Just hold that position.
04:24You're doing great.
04:29The last two exercises,
04:30get up on the side of the bed like this.
04:33Let's put our hands right behind our back like this.
04:37I want you to lean back.
04:39I want you to look up
04:41and just bring your chest area straight up to the ceiling,
04:46straight up to the sky.
04:48As you lift up, you're stretching those chest muscles.
04:51Great for your posture.
04:53It's gonna keep your shoulders back.
04:56It's gonna prevent any neck injuries.
04:58Look up as you just stretch back
05:01as you're pinching those shoulder blades together,
05:03lifting your chest upwards.
05:05Just keep pushing.
05:07Oh boy, this feels great.
05:10And the last exercise,
05:11we'll do it in two parts,
05:13our left side and our right side.
05:15Stretching both out for 30 seconds
05:17because this will help you rotate around.
05:20This will free up so much of your spine.
05:23Let's go.
05:24Take your right hand, put it on your left knee.
05:26Take your left hand, put it behind you.
05:29What you're gonna do is you're gonna pull your left knee
05:31towards you as you look away, as you twist your body.
05:36You'll feel all that stretching
05:38underneath the shoulder blade.
05:40Let's stretch it.
05:41You can take your hand, bring it back farther.
05:44Good.
05:45And just keep twisting your body and holding it.
05:47As you'll feel that whole left side,
05:49the perivertebral musculature, stretch.
05:52You'll feel your abs stretch.
05:54You'll feel your oblique stretch.
05:56Keep pushing that knee towards you
05:58and bring your hand back and twist and hold.
06:03All this is stretching.
06:05This feels good.
06:11And let's finish up with our other leg.
06:13Left hand on our right knee.
06:16You're gonna pull the knee this way.
06:18Take your right hand, put it behind you, and let's go.
06:22Just twist and look up behind you on the right side.
06:27All the way on the right side, look up behind you.
06:30Okay, you'll feel the left ribs, the serratus anterior,
06:34the left obliques, the left abdomen.
06:38And as you hold that, put your hand back further,
06:42pushing your knee, and then you'll stretch more.
06:45Look up.
06:46You'll feel the whole abdominal area
06:48as well as the left side of the perivertebral muscles.
06:51You did it.
06:53It's only a few minutes.
06:54Devote those few minutes every morning
06:57before you get out of bed.
06:59Do these few stretches.
07:00When you get up, you are gonna feel so good.
07:06Please share this video with your friends and family.
07:08Leave your comments below.
07:10And most important, make it a great day.
07:13I'm Dr. Alan Mandel.
Comments