How to Feel Amazing EVERY Day (JUST DO THIS!)

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.

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 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.

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    ATHLEAN-X™Prije 4 mjeseci

    *NOTIFICATION SQUAD GIVEAWAY* - It’s back!! Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! 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…

  2. c0rnf1ake

    c0rnf1akePrije 2 mjeseci

    @Joseph well then why do anything? Why brush your teeth? Why save money for the future? Silly comment. That’s nihilism. People do this because it enhances their lives when they do it right and with the correct mindset. Just look at the state of people in their 30s with your mindset. Many of them are all bent out of shape and this will affect their psychological mood and energy, body function and much more. Not to mention when they’re older they might be fucked up. Some of my friends look very unhealthy and i worry for them. 30m-1hr per day can make world of difference.

  3. GEO Alberta

    GEO AlbertaPrije 4 mjeseci


  4. GEO Alberta

    GEO AlbertaPrije 4 mjeseci

    Learn to make $$$ in the markets

  5. nick lopez

    nick lopezPrije 4 mjeseci

    I I

  6. nick lopez

    nick lopezPrije 4 mjeseci


  7. Hellers Building Remodeling

    Hellers Building RemodelingPrije 5 sati

    I’m now doing everything you say to do each day but I’ve had to quit my job and sleep stretch to fit it all in - gotta go now for face pulls

  8. Tomislav Radović

    Tomislav RadovićPrije 8 sati

    Try it end I like it👍

  9. Aditi Singh

    Aditi SinghPrije dan

    one of the best videos!

  10. Todd Rosenthal

    Todd RosenthalPrije 4 dana

    I'm curious why the Bridge... stretch would actually stretch the hip flexors. Aren't they being activated in this motion in such a way that they are constricting, or no? I don't feel a stretch in the front there when I do it.

  11. joel rappaport

    joel rappaportPrije 9 dana

    I had major back and neck issues after a horrible seizure years ago. Doing light light stretches and light light lifting helped me out. I still get sore on parts of the injuries, but it feels good at the same time.

  12. Aldo Personal Account

    Aldo Personal AccountPrije 10 dana

    1:20 2:24 3:34 4:58

  13. odaselementales

    odaselementalesPrije 11 dana

    I've watched this several times. Now I'm doing it. It's funny how some of these small "dumb" things make me feel better. The effort compared to the all day every day benefit is great.

  14. Anya Zaya

    Anya ZayaPrije 11 dana

    So amazing!!! 🙌💜

  15. LeoReyn “TheOfficialLeonelReyna”

    LeoReyn “TheOfficialLeonelReyna”Prije 19 dana

    5:12 This may popped my tibial

  16. MysterioBerlin

    MysterioBerlinPrije 19 dana

    tearing my body apart 😂 thank you

  17. mohd zahidfullah abd razak

    mohd zahidfullah abd razakPrije 21 dan

    Black pant Didn't help to show the shape of the stretch

  18. Toshakins

    ToshakinsPrije 23 dana

    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!

  19. Pradip Dani

    Pradip DaniPrije 25 dana

    Best of best stretching 💕

  20. Azvasa Music

    Azvasa MusicPrije 26 dana

    NSFW lol love that!! aka frog pose in yoga! Love this vid, learned alot as a yoga teacher.. big follower

  21. Christine Bacon

    Christine BaconPrije 27 dana

    Awesome awesome moves!! Thank you so much!!!

  22. Mansplainer

    MansplainerPrije mjesec

    The first stretch is basically an Umpa, we do this during BJJ warm ups. The pretzel was great too.

  23. Marvin Heemeyer

    Marvin HeemeyerPrije mjesec

    My boss walked in my office while I was doing stretch number four 5:00 , she immediately ran off. Thought she was being weird. Later that day I was called into HR. I was told to never take my shirt off and do whatever I was doing in the office or I will be fired. Some people just don’t understand

  24. CoBNeT PuCH

    CoBNeT PuCHPrije mjesec

    These stretches are great. Thanks.

  25. None Ya

    None YaPrije mjesec

    I rarely get back pain. I did these stretches and back has been hurting all day

  26. Ben Bowman

    Ben BowmanPrije mjesec

    I had covid but then I did facepulls I feel so much better now my antibodies are through the roof

  27. daniel benitez

    daniel benitezPrije mjesec

    I feel like if I try #1 I'll pull a nerve or herniate myself 😣

  28. WAYNE Daniels

    WAYNE DanielsPrije mjesec

    These stretches are so beneficial for my body.thank you

  29. Abdellah Najime

    Abdellah NajimePrije mjesec

    Aye aye captain!

  30. Alessandro Poles

    Alessandro PolesPrije mjesec

    Starting thinking the answer of the universe is not 42 anymore, but it's rather FACE PULLS

  31. JP R

    JP RPrije mjesec

    Once again, Jeff is the man.

  32. Aerial Penguin

    Aerial PenguinPrije mjesec

    Last stretch hurts my knees bad . ?

  33. Charles C

    Charles CPrije mjesec

    Not sure I'm feeling the lower back stretch on the second one. Any suggestions?

  34. Raphael Freitas

    Raphael FreitasPrije mjesec

    Doing these stretches is a game changer! I feel loose and no more lower back pain. Thanks for the great material!

  35. Mekarano

    MekaranoPrije mjesec

    1:28 "... things that will make you feel amazing" Also Jeff: having a purple face because of the exercise😂

  36. Dobry Chłopak

    Dobry ChłopakPrije mjesec

    definitely will try all 4 of these

  37. Joe Stuart

    Joe StuartPrije mjesec

    I appreciate our videos, its reassuring to see someone giving advice and training videos who clearly has an eduction in physio and sports science. I've never felt worried about pushing myself a bit with these workouts because i feel that the advice and training is given with my health in mind not just messing myself up. Appreciation and thanks for the videos during lockdown!

  38. i8cake

    i8cakePrije mjesec

    Jeff is the perfect Chad.

  39. Samuel Marrero

    Samuel MarreroPrije mjesec

    Bro you’re so smart. You help a lot brother man

  40. James Lindley-Ellis

    James Lindley-EllisPrije mjesec

    So difficult to follow what's going on. Would be good to have more video of the stretches, from more angles

  41. Cory The Light

    Cory The LightPrije mjesec

    Bridge and reach over feels amazing! Thanks Jeff!

  42. Hi-Gain Guitar Channel

    Hi-Gain Guitar ChannelPrije mjesec

    0:48 I posted this video on Facebook and they removed it due to "harmful misinformation" 🤣

  43. MrEmrys24

    MrEmrys24Prije mjesec

    I once did number 4 with a partner. Although I never had enough sleep at that time I was feeling great the whole day 😊

  44. Anthony Camacho

    Anthony CamachoPrije mjesec

    Fitness stretching made simple.

  45. Jraymiami

    JraymiamiPrije mjesec


  46. Carrie Semark

    Carrie SemarkPrije mjesec

    Everything I see from Jeff is amazing I will have to definitely get one of his programs, love love love his advice,

  47. Kenneth R.

    Kenneth R.Prije mjesec

    Vid would be better if after the tutorial with the "white board" or whatever Yu call it, you'd actuall do it and talk us thru it again. Was hard to figure out some of these stretches.

  48. DimitarDobrinov

    DimitarDobrinovPrije mjesec

    Very nice. Just tried them and got a pop in my lower back

  49. Cordero Waldemar

    Cordero WaldemarPrije mjesec

    How is it possible to alleviate side knee pain by carrying weight on the opposite side while walking? It seems as if something goes into place.

  50. Greg Dyar

    Greg DyarPrije mjesec

    My hamstrings keep cramping in all these positions there killing me.

  51. Jon M

    Jon MPrije 2 mjeseci

    My daily list from Jeff takes a week, created my own programme with it

  52. Victoria

    VictoriaPrije 2 mjeseci

    Started doing number 4 everyday and now I’m pregnant. Thanks


    HEROLD DUJOURPrije dan

    @Google Sucks 😂😂😂 no I'm not gay. What I'm trying to say is that I can control myself if a woman drop down and literally start doing this in front of me.

  54. Google Sucks

    Google SucksPrije dan



    HEROLD DUJOURPrije dan

    @Google Sucks I can

  56. Mr. Zoomer

    Mr. ZoomerPrije 2 dana

    Except for gigachad

  57. jumpinjohnnyruss

    jumpinjohnnyrussPrije mjesec

    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.

  58. Matthew Schwartz

    Matthew SchwartzPrije 2 mjeseci

    Love these videos and the personality.

  59. Dan Greenley

    Dan GreenleyPrije 2 mjeseci

    Great video Jeff, will definitely incorporate these stretches in to my routine. Touch screen demo works well too. 👍🏻

  60. Moritz S

    Moritz SPrije 2 mjeseci

    01:20 - 15x/Seite 02:38 - 30s/Seite 03:37 - 30s/Seite 05:08 - 10-15x

  61. Audio-Edit

    Audio-EditPrije 2 mjeseci

    I was about to commit suicide, then I started doing facepulls.

  62. gtiz5

    gtiz5Prije 2 mjeseci

    Some BRILLIANT new (for me) stretches; best of all, I can have my daily pretzel and eat it too;) Thanks a lot!

  63. Karen L Fygi

    Karen L FygiPrije 2 mjeseci

    Amazing stretches. Thx! (kinda like you knew just what I need...)

  64. d

    dPrije 2 mjeseci

    Facepulls 😆😆😆

  65. Jay m

    Jay mPrije 2 mjeseci

    Thanks Jeff awesome info once again. Whin my torn hip flexor heals I'll be into these stretches as a morning ritual.

  66. Evan Coates

    Evan CoatesPrije 2 mjeseci

    Tried all 4. Feeling nice and loose thanks Jeff!

  67. SG

    SGPrije 2 mjeseci

    Are u JOJO?

  68. Barry B

    Barry BPrije 2 mjeseci

    does absolutely nothing for me

  69. leme mate

    leme matePrije 2 mjeseci

    Side pretzel actually did something good for my lower back pain!

  70. Parashuram Bhandari

    Parashuram BhandariPrije 2 mjeseci

    Sir it's super teaching method,& Thank you

  71. Mark

    MarkPrije 2 mjeseci

    Hey, Jeff, why did my ears unclog doing the first stretch?

  72. Anton King

    Anton KingPrije 2 mjeseci

    Saw the ‘bridge’ ....left to make some cheese on toast.....enjoy..👍

  73. Neeraj Gaur

    Neeraj GaurPrije 2 mjeseci

    I have a massive block in my right hip and i tried exercise 4 for only 3 4 days and the blockage is seriously opened up. Jeff is a blessing to everyone.

  74. Jacob 5166

    Jacob 5166Prije 2 mjeseci

    Can I do these with disc issues?

  75. John Loobey

    John LoobeyPrije 2 mjeseci

    For once Jesse is right😉 if I saw that expression on one of my friends faces I would brace myself for an evil practical joke

  76. m c

    m cPrije 2 mjeseci

    You are better than my doctor

  77. John Bragg

    John BraggPrije 2 mjeseci

    1 and 3 is 4 me! Thx Jeff.

  78. Jaclyn Burke

    Jaclyn BurkePrije 2 mjeseci

    That third one just made my hearing better.

  79. Trevor Mills

    Trevor MillsPrije 2 mjeseci

    How are you making this video? What software? Green screen?

  80. Marc Fieberg

    Marc FiebergPrije 2 mjeseci

    Really like these rehabilitative health based videos. Going back to your roots.

  81. Jorgen Oorts

    Jorgen OortsPrije 2 mjeseci

    the last stretch you will only see in Planet Fitness :-)

  82. Ryan667

    Ryan667Prije 2 mjeseci

    0:17 drew himself a pig tail

  83. Steve Allen

    Steve AllenPrije 2 mjeseci

    Didn't give reps or time for #1....

  84. Eugene Hsu

    Eugene HsuPrije 2 mjeseci

    Hi Jeff. I’m new to the channel and enjoy the videos. I’ve been suffering from lower back spasms for years. I’ve been to several doctors/orthopedic surgeons whose only solution is to cut me open. PTs have provided temporary relief in the past, but the spasms always come back. Exercise can be a real challenge when the spasms start. I’ve seen some of your suggestions regarding building medial glute strength and back stretches. Any other ideas would be appreciated. Thanks.

  85. Grant Training Systems

    Grant Training SystemsPrije 2 mjeseci

    Every person with back pain or scoliosis should do these exercises DAILY

  86. Nail Yamac

    Nail YamacPrije 2 mjeseci

    Another masterpiece. Thank you.

  87. TaichiStraightlife

    TaichiStraightlifePrije 2 mjeseci

    Stretches #1 & #4 seem... dangerous to me; #1 because it feels threatening for my B.P. vertigo; #4 seems tough on my ankles: #2 & #3 seem EXTREMELY interesting & promising for my hip pains & tightness; thank you so much for those (I'm 70). PS- Anyway, my body-weight squats (I do 50 at one go, every other day, after my t'ai chi & qigong: takes about 1 3/4 minutes) are fine, as far as I can tell, & need no additional help.

  88. Miran Brooks

    Miran BrooksPrije 2 mjeseci

    I vote we start a tiktok challenge of doing the NSFW stretch casually at work 💪

  89. Jo Things

    Jo ThingsPrije 2 mjeseci

    I started doing face pulls but my gf couldn't take it all in and would start crying. Doubt she felt amazing.

  90. Dilyan Todev

    Dilyan TodevPrije 2 mjeseci

    Are you running for president in 2024 ?

  91. Kenny Ray

    Kenny RayPrije 2 mjeseci

    Not to be critical but the TFL is an anterior muscle... more of a hip flexor, so it can't be where you said it was. Great content otherwise.

  92. Kenny Ray

    Kenny RayPrije 2 mjeseci

    @Justible huh?

  93. Justible

    JustiblePrije 2 mjeseci

    The TFL appears to be a triple layered matrix of tissue fibers. It sandwiches an exhaust area for fascial tissue. It's true complexity is yet to be understood fully.

  94. KiddKoalaz

    KiddKoalazPrije 2 mjeseci

    01:20 - Bridge and reach over 02:24 - QL Slide 03:34 - Side Pretezel 04:58 - NSFW

  95. Ken Frank

    Ken FrankPrije 2 mjeseci

    Excellent video !!!! I drove around the USA & Canada for 2 yrs - originally intended to do it for 5 months LOL. But by the end of it I realized that sitting in a van for a long time means terrible things for your hips, legs spine etc. These stretches hit those spots perfectly!!! Thanks

  96. Katielaine Designs

    Katielaine DesignsPrije 2 mjeseci

    Omg where has this pretzel stretch been all my life?? 😍😍 amazing! Thank you!

  97. Theo Schroeder

    Theo SchroederPrije 2 mjeseci

    1:21 ; 3:40 ;

  98. Mrbigolnuts

    MrbigolnutsPrije 2 mjeseci

    best dam CKY BRAND advert ever.

  99. M H

    M HPrije 2 mjeseci

    Side pretzel EASILY my favourite. Thanks a lot!

  100. XxXxDominator

    XxXxDominatorPrije 2 mjeseci


  101. phil G

    phil GPrije 2 mjeseci

    the first stretch really helps my back. do you have any thing for feet? or wrists?

  102. Hades 4782

    Hades 4782Prije 2 mjeseci

    Jeff listen bro.... BROOO you have so many things to learn I’m surprised my brain hasn’t malfunctioned yet

  103. Louis Dutch

    Louis DutchPrije 2 mjeseci

    The QL / TFL was the best for me 👍

  104. Nick Young

    Nick YoungPrije 2 mjeseci

    6:05 secxy tiem

  105. Facundo Leis Pou

    Facundo Leis PouPrije 2 mjeseci

    Hi, Jeff, I can't thank you enough. Number one will definitely make my yoga type stretching routine look much cooler 😆

  106. Bennett Pisek

    Bennett PisekPrije 2 mjeseci

    Thanks Jeff, Thanks.

  107. Matt Ro

    Matt RoPrije 2 mjeseci

    Stretch #4 saved my marriage, thank you

  108. The Dude

    The DudePrije 2 mjeseci

    I keep telling my gf I’m a great bf that truly cares about her well-being and this video will help me demonstrate it. I’ve been making her do #4s at night, in the morning, whenever we are alone.

  109. Rikhartpt

    RikhartptPrije 2 mjeseci

    Great video as always, top production quality.

  110. Ed M

    Ed MPrije 2 mjeseci

    superb... what planet are you FROM! I appreciate and respect graduate level PThera meets PTrnr meets Yoga. Strength, flexibility, stamina ...All founded in anatomically appropriate function and position as as well as experience based practice and of course - living example motivation and proof of concept.

  111. Aaron Loe

    Aaron LoePrije 2 mjeseci

    Those side pretzels are a game changer for my slumpin ass

  112. silentium1972

    silentium1972Prije 2 mjeseci

    Genious, many thanks!!