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What's up, guys? Jeff Cavalere,

What's up, guys? Jeff Cavalere,

What's up, guys? Jeff Cavalere, athletics.com. So, you know, you need to

athletics.com. So, you know, you need to

athletics.com. So, you know, you need to stretch, but the stretches that you have

stretch, but the stretches that you have

stretch, but the stretches that you have as options right now seem somewhat

as options right now seem somewhat

as options right now seem somewhat limiting because you can't even get into

limiting because you can't even get into

limiting because you can't even get into position to do them. Well, I'm going to

position to do them. Well, I'm going to

position to do them. Well, I'm going to show you here today five stretches that

show you here today five stretches that

show you here today five stretches that literally everybody can start with to

literally everybody can start with to

literally everybody can start with to start to improve their flexibility and

start to improve their flexibility and

start to improve their flexibility and then you can take off from there. And

then you can take off from there. And

then you can take off from there. And all you're going to need is a door and a

all you're going to need is a door and a

all you're going to need is a door and a floor. So, the first exercise, let's

floor. So, the first exercise, let's

floor. So, the first exercise, let's just pretend as you're walking into your

just pretend as you're walking into your

just pretend as you're walking into your bathroom in the morning, don't go all

bathroom in the morning, don't go all

bathroom in the morning, don't go all the way in. Stop halfway. Put one foot

the way in. Stop halfway. Put one foot

the way in. Stop halfway. Put one foot through the door. Okay? Then what you're

through the door. Okay? Then what you're

through the door. Okay? Then what you're going to do is leave the other one

going to do is leave the other one

going to do is leave the other one outside. Take your hands, put them up

outside. Take your hands, put them up

outside. Take your hands, put them up against the door frame. Try to reach up

against the door frame. Try to reach up

against the door frame. Try to reach up as far as you can. Now the idea is to

as far as you can. Now the idea is to

as far as you can. Now the idea is to slide your body through at the same time

slide your body through at the same time

slide your body through at the same time try to get your chest into the door.

try to get your chest into the door.

try to get your chest into the door. Right? So I'm sliding through. Get my

Right? So I'm sliding through. Get my

Right? So I'm sliding through. Get my chest through the door. If you do this

chest through the door. If you do this

chest through the door. If you do this right, you're going to feel this in a

right, you're going to feel this in a

right, you're going to feel this in a lot of different areas. The first thing

lot of different areas. The first thing

lot of different areas. The first thing is the hip flexor on the leg that's

is the hip flexor on the leg that's

is the hip flexor on the leg that's outside of the door. So you should feel

outside of the door. So you should feel

outside of the door. So you should feel a stretch right up in through here. The

a stretch right up in through here. The

a stretch right up in through here. The second thing is through the upper back.

second thing is through the upper back.

second thing is through the upper back. There's an area of the spine we call the

There's an area of the spine we call the

There's an area of the spine we call the thoracic spine, which I believe is the

thoracic spine, which I believe is the

thoracic spine, which I believe is the most important area of the spine to

most important area of the spine to

most important area of the spine to maintain our mobility. You're going to

maintain our mobility. You're going to

maintain our mobility. You're going to get a good extension and lengthening

get a good extension and lengthening

get a good extension and lengthening through there because your arms are up

through there because your arms are up

through there because your arms are up here against the door frame. The third

here against the door frame. The third

here against the door frame. The third thing is because the arms are up, you're

thing is because the arms are up, you're

thing is because the arms are up, you're going to feel a good stretch in your

going to feel a good stretch in your

going to feel a good stretch in your shoulder joints, especially if you've

shoulder joints, especially if you've

shoulder joints, especially if you've been sleeping all night with your arms

been sleeping all night with your arms

been sleeping all night with your arms down here at your side, it's going to

down here at your side, it's going to

down here at your side, it's going to feel really good. So, all I want you to

feel really good. So, all I want you to

feel really good. So, all I want you to do is just lean through. Try to keep

do is just lean through. Try to keep

do is just lean through. Try to keep your chest through the door, head up,

your chest through the door, head up,

your chest through the door, head up, hold it for about 30 seconds or so. And

hold it for about 30 seconds or so. And

hold it for about 30 seconds or so. And of course you switch through. Other leg

of course you switch through. Other leg

of course you switch through. Other leg comes in. Drop it back. The hip flexor

comes in. Drop it back. The hip flexor

comes in. Drop it back. The hip flexor stretch now shifts to that side. And

stretch now shifts to that side. And

stretch now shifts to that side. And then again you reach and hold. Now this

then again you reach and hold. Now this

then again you reach and hold. Now this is where it gets interesting because the

is where it gets interesting because the

is where it gets interesting because the same exercise done from a different

same exercise done from a different

same exercise done from a different position. Now this time down on your

position. Now this time down on your

position. Now this time down on your knee is going to have a different

knee is going to have a different

knee is going to have a different effect. Okay. Now what you're looking to

effect. Okay. Now what you're looking to

effect. Okay. Now what you're looking to do is still have one foot through the

do is still have one foot through the

do is still have one foot through the door. That leg is still here down on the

door. That leg is still here down on the

door. That leg is still here down on the ground. But when I do this from a

ground. But when I do this from a

ground. But when I do this from a lunging position, I start to feel it

lunging position, I start to feel it

lunging position, I start to feel it even more through that hip flexor. And

even more through that hip flexor. And

even more through that hip flexor. And now a little bit more into the quad. So

now a little bit more into the quad. So

now a little bit more into the quad. So what you do is you get yourself into

what you do is you get yourself into

what you do is you get yourself into that position where you slide through,

that position where you slide through,

that position where you slide through, but this time instead of having your

but this time instead of having your

but this time instead of having your arms up overhead, this is something we

arms up overhead, this is something we

arms up overhead, this is something we call the kneeling door splat. Now you

call the kneeling door splat. Now you

call the kneeling door splat. Now you take your hands right about at chest

take your hands right about at chest

take your hands right about at chest level and you lean through that way. And

level and you lean through that way. And

level and you lean through that way. And what's happening now is you're getting

what's happening now is you're getting

what's happening now is you're getting something called an external rotation

something called an external rotation

something called an external rotation stretch on your shoulders. So now you

stretch on your shoulders. So now you

stretch on your shoulders. So now you should start to feel it in through here,

should start to feel it in through here,

should start to feel it in through here, right? And you'll get that really good

right? And you'll get that really good

right? And you'll get that really good feeling. You're trying to pinch your

feeling. You're trying to pinch your

feeling. You're trying to pinch your shoulder blades together. Now you've got

shoulder blades together. Now you've got

shoulder blades together. Now you've got more hip flexion. So you're getting

more hip flexion. So you're getting

more hip flexion. So you're getting deeper into your hips. So if you have

deeper into your hips. So if you have

deeper into your hips. So if you have any restrictions and tight hips, you're

any restrictions and tight hips, you're

any restrictions and tight hips, you're going to feel it here, too. So again,

going to feel it here, too. So again,

going to feel it here, too. So again, same concept, completely different feel

same concept, completely different feel

same concept, completely different feel than what you had before. Again, 30

than what you had before. Again, 30

than what you had before. Again, 30 seconds on one leg. Switch it up. Same

seconds on one leg. Switch it up. Same

seconds on one leg. Switch it up. Same thing. Slide through. Get those elbows

thing. Slide through. Get those elbows

thing. Slide through. Get those elbows in that position. Down. Right. Keep the

in that position. Down. Right. Keep the

in that position. Down. Right. Keep the elbows pointed down towards the ground.

elbows pointed down towards the ground.

elbows pointed down towards the ground. Shift through and feel that good

Shift through and feel that good

Shift through and feel that good stretch. That's two of your five.

stretch. That's two of your five.

stretch. That's two of your five. However, there's still more to do. And

However, there's still more to do. And

However, there's still more to do. And like I said, you only need a door or in

like I said, you only need a door or in

like I said, you only need a door or in this case the floor. So the third thing

this case the floor. So the third thing

this case the floor. So the third thing here is a hamstring hinge and reach. And

here is a hamstring hinge and reach. And

here is a hamstring hinge and reach. And I say hinge because it's very important

I say hinge because it's very important

I say hinge because it's very important that you learn how to hinge. The hinge

that you learn how to hinge. The hinge

that you learn how to hinge. The hinge is going to happen all the hip joint.

is going to happen all the hip joint.

is going to happen all the hip joint. Okay? It's not bending. I don't want you

Okay? It's not bending. I don't want you

Okay? It's not bending. I don't want you to bend. When you bend and try to

to bend. When you bend and try to

to bend. When you bend and try to stretch your hamstrings out, what

stretch your hamstrings out, what

stretch your hamstrings out, what happens is you get a posterior tilt of

happens is you get a posterior tilt of

happens is you get a posterior tilt of the pelvis, which takes away all the

the pelvis, which takes away all the

the pelvis, which takes away all the stretch. To get a good hamstring

stretch. To get a good hamstring

stretch. To get a good hamstring stretch, you have to be what we call

stretch, you have to be what we call

stretch, you have to be what we call anterior pelvic tilt. So, the easiest

anterior pelvic tilt. So, the easiest

anterior pelvic tilt. So, the easiest way to do that if you're a beginner is

way to do that if you're a beginner is

way to do that if you're a beginner is to spread the feet out and take away

to spread the feet out and take away

to spread the feet out and take away some of the requirement of hamstring

some of the requirement of hamstring

some of the requirement of hamstring flexibility because again, you're likely

flexibility because again, you're likely

flexibility because again, you're likely not at a point where you have a lot of

not at a point where you have a lot of

not at a point where you have a lot of hamstring flexibility, which is fine.

hamstring flexibility, which is fine.

hamstring flexibility, which is fine. That's why we're doing this with me

That's why we're doing this with me

That's why we're doing this with me right now. So, you start with the feet

right now. So, you start with the feet

right now. So, you start with the feet apart like this. Then, put your hands

apart like this. Then, put your hands

apart like this. Then, put your hands right up here on the inside of your

right up here on the inside of your

right up here on the inside of your upper thighs. And all I'm going to do is

upper thighs. And all I'm going to do is

upper thighs. And all I'm going to do is push myself backwards. Right? This is

push myself backwards. Right? This is

push myself backwards. Right? This is the hinge. Push straight back as far as

the hinge. Push straight back as far as

the hinge. Push straight back as far as I can possibly go. Once I've used up all

I can possibly go. Once I've used up all

I can possibly go. Once I've used up all space here, you're gonna feel a stretch

space here, you're gonna feel a stretch

space here, you're gonna feel a stretch in two places. Number one, you're gonna

in two places. Number one, you're gonna

in two places. Number one, you're gonna feel it on the back of your hamstrings.

feel it on the back of your hamstrings.

feel it on the back of your hamstrings. Again, your goal is to try to keep your

Again, your goal is to try to keep your

Again, your goal is to try to keep your knees as straight as possible. Just from

knees as straight as possible. Just from

knees as straight as possible. Just from this position here, if I had the ability

this position here, if I had the ability

this position here, if I had the ability to reach, then what I would do next is

to reach, then what I would do next is

to reach, then what I would do next is maintaining this position and maintain

maintaining this position and maintain

maintaining this position and maintain this flat low back here, just reach down

this flat low back here, just reach down

this flat low back here, just reach down to the ground if I could. All right?

to the ground if I could. All right?

to the ground if I could. All right? Just like I'm getting ready to hike a

Just like I'm getting ready to hike a

Just like I'm getting ready to hike a football if I could. And if you can't do

football if I could. And if you can't do

football if I could. And if you can't do it right now, you're perfectly fine

it right now, you're perfectly fine

it right now, you're perfectly fine staying right here. But I go down to the

staying right here. But I go down to the

staying right here. But I go down to the ground like that. If I've got that, then

ground like that. If I've got that, then

ground like that. If I've got that, then I can reach down with the other arm. All

I can reach down with the other arm. All

I can reach down with the other arm. All right. And I just try try to keep that

right. And I just try try to keep that

right. And I just try try to keep that hinge back, keep the low back somewhat

hinge back, keep the low back somewhat

hinge back, keep the low back somewhat arched, and just keep my hands in

arched, and just keep my hands in

arched, and just keep my hands in contact with the ground. You're going to

contact with the ground. You're going to

contact with the ground. You're going to feel it again all through the hamstrings

feel it again all through the hamstrings

feel it again all through the hamstrings and through the groin a little bit.

and through the groin a little bit.

and through the groin a little bit. Okay. Great way to stretch your

Okay. Great way to stretch your

Okay. Great way to stretch your hamstrings as a beginner. And this wide

hamstrings as a beginner. And this wide

hamstrings as a beginner. And this wide base of support with your legs is going

base of support with your legs is going

base of support with your legs is going to make it feel more stable. That's

to make it feel more stable. That's

to make it feel more stable. That's number three. Number four, something we

number three. Number four, something we

number three. Number four, something we call the thoracic reach through. So now

call the thoracic reach through. So now

call the thoracic reach through. So now I talked about that middle upper back,

I talked about that middle upper back,

I talked about that middle upper back, the thoracic area where we need to get

the thoracic area where we need to get

the thoracic area where we need to get more mobility. It's not just into

more mobility. It's not just into

more mobility. It's not just into extension, but it's through rotation

extension, but it's through rotation

extension, but it's through rotation because this is where we get all of our

because this is where we get all of our

because this is where we get all of our functional rotation. So what I want you

functional rotation. So what I want you

functional rotation. So what I want you to do is come down to the ground on your

to do is come down to the ground on your

to do is come down to the ground on your forearms and on your knees. So sort of

forearms and on your knees. So sort of

forearms and on your knees. So sort of in this basic all fours position. And

in this basic all fours position. And

in this basic all fours position. And then you take one forearm. You're going

then you take one forearm. You're going

then you take one forearm. You're going to slide it behind that elbow and then

to slide it behind that elbow and then

to slide it behind that elbow and then try to land on the back of your

try to land on the back of your

try to land on the back of your shoulder. Okay? So from this position

shoulder. Okay? So from this position

shoulder. Okay? So from this position here, I'm going to take this arm, put it

here, I'm going to take this arm, put it

here, I'm going to take this arm, put it behind that elbow, land onto the back of

behind that elbow, land onto the back of

behind that elbow, land onto the back of my shoulder. I just want to lay down on

my shoulder. I just want to lay down on

my shoulder. I just want to lay down on the floor. Lay on the back of the

the floor. Lay on the back of the

the floor. Lay on the back of the shoulder here. Just like that. And feel

shoulder here. Just like that. And feel

shoulder here. Just like that. And feel the stretch. You'll see the rotation now

the stretch. You'll see the rotation now

the stretch. You'll see the rotation now through the upper back. And you'll also

through the upper back. And you'll also

through the upper back. And you'll also feel a really good stretch through that

feel a really good stretch through that

feel a really good stretch through that posterior shoulder. And I want you to do

posterior shoulder. And I want you to do

posterior shoulder. And I want you to do this for about 30 seconds. So again,

this for about 30 seconds. So again,

this for about 30 seconds. So again, what you're stretching is that upper

what you're stretching is that upper

what you're stretching is that upper back and getting rotation and you're

back and getting rotation and you're

back and getting rotation and you're also getting a stretch on this posterior

also getting a stretch on this posterior

also getting a stretch on this posterior deltoid that tends to get very tight on

deltoid that tends to get very tight on

deltoid that tends to get very tight on people. So once I'm in here, I'm just

people. So once I'm in here, I'm just

people. So once I'm in here, I'm just reaching in this direction. Again, rest

reaching in this direction. Again, rest

reaching in this direction. Again, rest my head down. This is a very relaxing

my head down. This is a very relaxing

my head down. This is a very relaxing position. 30 seconds. Come back to the

position. 30 seconds. Come back to the

position. 30 seconds. Come back to the top. Take it back through this side.

top. Take it back through this side.

top. Take it back through this side. Lean until I can get all the way down to

Lean until I can get all the way down to

Lean until I can get all the way down to the ground. Lay on the back of the

the ground. Lay on the back of the

the ground. Lay on the back of the shoulder here. Just like that. And feel

shoulder here. Just like that. And feel

shoulder here. Just like that. And feel the stretch.

the stretch.

the stretch. And then the last move, you get a chance

And then the last move, you get a chance

And then the last move, you get a chance to work on a little bit more of that

to work on a little bit more of that

to work on a little bit more of that deep hip flexion. Because as you get

deep hip flexion. Because as you get

deep hip flexion. Because as you get older and as you get more arthritic,

older and as you get more arthritic,

older and as you get more arthritic, what's going to go is your ability to

what's going to go is your ability to

what's going to go is your ability to flex through the hip joint and rotate

flex through the hip joint and rotate

flex through the hip joint and rotate through the hip joint. So this time now,

through the hip joint. So this time now,

through the hip joint. So this time now, I want you to open the feet up a little

I want you to open the feet up a little

I want you to open the feet up a little bit and then slide yourself back as far

bit and then slide yourself back as far

bit and then slide yourself back as far as you can. Sit back for however much

as you can. Sit back for however much

as you can. Sit back for however much motion you are allowed, what your body's

motion you are allowed, what your body's

motion you are allowed, what your body's giving you right now. From here, I'm

giving you right now. From here, I'm

giving you right now. From here, I'm gonna extend my arms up and try to just

gonna extend my arms up and try to just

gonna extend my arms up and try to just let my forehead rest on the ground just

let my forehead rest on the ground just

let my forehead rest on the ground just like this. This is somewhat of a child's

like this. This is somewhat of a child's

like this. This is somewhat of a child's pose position if my arms were back. But

pose position if my arms were back. But

pose position if my arms were back. But what we do is we sweep through the

what we do is we sweep through the

what we do is we sweep through the position. So when I'm here, I'm going to

position. So when I'm here, I'm going to

position. So when I'm here, I'm going to take my arms, reach, and sweep. So

take my arms, reach, and sweep. So

take my arms, reach, and sweep. So pushing out as far as I can, go for the

pushing out as far as I can, go for the

pushing out as far as I can, go for the distance and the length and

distance and the length and

distance and the length and sweep. All reaching as far as I can,

sweep. All reaching as far as I can,

sweep. All reaching as far as I can, trying to get long.

trying to get long.

trying to get long. all the way until it's back at my sides

all the way until it's back at my sides

all the way until it's back at my sides and then come back and sweep and reach

and then come back and sweep and reach

and then come back and sweep and reach up at the top here. You'll feel a really

up at the top here. You'll feel a really

up at the top here. You'll feel a really good stretch. Again, that thoracic

good stretch. Again, that thoracic

good stretch. Again, that thoracic extension through that upper spine feels

extension through that upper spine feels

extension through that upper spine feels great. The shoulders get it. That deep

great. The shoulders get it. That deep

great. The shoulders get it. That deep hip flexion, all these things working

hip flexion, all these things working

hip flexion, all these things working together to make you feel amazing. And

together to make you feel amazing. And

together to make you feel amazing. And what I would do here is just perform 10

what I would do here is just perform 10

what I would do here is just perform 10 sweeps. So, that'd be number two. You

sweeps. So, that'd be number two. You

sweeps. So, that'd be number two. You can keep them going at a pace like this

can keep them going at a pace like this

can keep them going at a pace like this and

and

and sweep. And again, my forehead is resting

sweep. And again, my forehead is resting

sweep. And again, my forehead is resting on the ground. And come up. And when

on the ground. And come up. And when

on the ground. And come up. And when you're done with these, again, you'll

you're done with these, again, you'll

you're done with these, again, you'll feel loose pretty much throughout your

feel loose pretty much throughout your

feel loose pretty much throughout your entire hips, your back, your shoulders,

entire hips, your back, your shoulders,

entire hips, your back, your shoulders, that rotator cuff, all the areas that

that rotator cuff, all the areas that

that rotator cuff, all the areas that you're likely having a difficult time

you're likely having a difficult time

you're likely having a difficult time with right now. And especially the

with right now. And especially the

with right now. And especially the options that you're having to stretch

options that you're having to stretch

options that you're having to stretch these areas out can just be a little bit

these areas out can just be a little bit

these areas out can just be a little bit too challenging that they're stopping

too challenging that they're stopping

too challenging that they're stopping you before you even get started. These

you before you even get started. These

you before you even get started. These will allow anybody to get started and

will allow anybody to get started and

will allow anybody to get started and then of course progress from there. If

then of course progress from there. If

then of course progress from there. If you're looking for a whole program guys

you're looking for a whole program guys

you're looking for a whole program guys where we walk you through everything I

where we walk you through everything I

where we walk you through everything I do but the science back and strength,

do but the science back and strength,

do but the science back and strength, you can find them over at athletics.com.

you can find them over at athletics.com.

you can find them over at athletics.com. All my programs obviously as a physical

All my programs obviously as a physical

All my programs obviously as a physical therapist created by me. If you're

therapist created by me. If you're

therapist created by me. If you're looking for more videos guys, make sure

looking for more videos guys, make sure

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