Glenn Dawson of Reset U Fitness demonstrates a nine-minute morning circuit to reduce lower-back, neck, and shoulder pain. Two rounds of five exercises: glute bridges, scapular retractions, Spider-Man hip stretches, standing knee-to-chest lifts, and band pull-aparts. You need only a mat and light resistance band.
Oh hey, ever get out of bed and just feel like everything is achy and cracky? Your lower back hurts, neck hurts, shoulder feels like you slept on it the wrong way. Hi, I'm Glenn Dawson with Reset U Fitness, and follow along in this video because I'm going to show you an easy morning routine that I do every single morning to make myself feel like I just jumped out of bed and I'm ready to attack the day. Literally all you need is a mat preferably. So just, it's, it's, it's just better with a mat, a very light band, so we can work on those back muscles and get everything to go into alignment. And then you'll be ready to rock and roll and crush your day. So before we get started, make sure you share this so you don't lose it. This is something I want you to do every single morning, and over time you're going to feel stronger, better, and more flexible and pliable and be more energetic throughout your day. So if you haven't already done so, share this to your page so that you can see it tomorrow morning when you wake up and follow along. Let's get started. So the first thing we're going to do when you first get out of bed is you are going to do a glute bridge. I'm going to do it with you, so follow along. We're going to do 2 sets of everything I've talked about, so you can run through the video twice. We're just going to do it once together. So basically just a circuit. What What we're going to do is 3 reps with 30-second holds. So you're going to go up for 1 second, hold your hips, squeeze your glutes and turn them on for 30 seconds, and then drop for 3. So get into this position for me with your feet outside shoulder width.
You're going to push through your heels, lift your hips, and you're going to hold for 30 seconds. Okay, now slowly lower your hips for 3 seconds and then pop them back up and squeeze. Now as you count in your head and you do this 30 seconds, you follow along. The reason why we're doing this is because most of our lives our glutes are turned off.
We're sitting in chairs.
They're definitely not turned on when you're sleeping. And those hold your pelvis in alignment. If your pelvis is not in alignment, your lower back takes most of the pressure. This is going to help you awaken those glutes and start to stand taller first thing in the morning. Lower them for 3 seconds.
One more.
Push the hips up and squeeze.
Halfway there.
Make sure you hold it. All right, lower them for 3 seconds.
And there you go. Now the next thing we're going to do is we're going to get our shoulder blades to go back in alignment. A lot of times we sleep like this. Shoulders all out of alignment. What we're going to do is a scapular retraction. So put your hands on the mat and squeeze your shoulder blades together, and then push them apart. Squeeze together and push them apart, just like that. We're going to do 10 together. All right, make sure that your shoulders don't go up towards your ears. Keep them back and pinned down. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Next, we're going to open up our hips with a Spider-Man stretch. So we're going to go to a similar position. You're going to go to your hands and to your feet, and you're going to bring one leg close to the outside of your hand. We're going to do 5 each side, and you're going to switch.
So 1, 2, 3, 4, 5.
Last but not least— not last one, we have 2 more moves. We're gonna bring our knees to our chest now. When you're standing and you're bringing your knees to your chest, you're doing a couple of things. You're putting stability through the glute, through the quad, and gripping the ground with your feet. And the other leg, you're bringing and stretching the glute and then elongating the hip flexor on the way down. This is going to be super helpful for pelvic stability as you move through your day. Remember, if your pelvis is in alignment and it's stable, less lower back pain. So we're going to do 5 each side. Follow along.
1, 2, 3, 4, 5.
Now your hips should feel really good, shoulders should feel back. Now the last thing we have to do to really solidify our shoulder mobility— grab your light band and we're going to do some band pull-aparts. So the muscles that are around your shoulder blades that keep them back, keep your chest out, and give you that powerful posture, right? Not this posture where you have a lot of back pain and neck pain. The powerful posture that we all want. This is going to help you to keep that. So what I want you to do, grab the lightest band you have. It doesn't need to be a strong one. Point your thumbs out. You're going to come from your belly button, squeeze out to basically the lower part of your chest or where your nipples are at, and you're going to pull the band apart, squeezing the back of those shoulder blades Pause right before touching your chest and then slowly come forward. We're going to do 10 reps with a 3-3-3 tempo, meaning we're going to go 3 seconds back. 1, 1,000, 2, 1,000, 3. 1, 1,000, 2, 1,000, 3. Second hold and then 3 seconds back forward. So follow along, grab your band. You're going to push out and pull apart.
1, 2, 3.
4, 5, 6, 7, 8, 9, last one, 10. Now you should feel amazing. Before you go, make sure you restart the video and do everything one more time through, one more time through the circuit, and then make sure you've shared this video so you don't lose it tomorrow. You want to feel good every single day. Do me a favor, leave us a comment below so we know how you're feeling. Let us know how good you're feeling. That's really how I know I'm doing a good job. Unless you don't comment, I don't know if I'm actually doing a good job or not. So give us a comment, let us know how you're feeling. Have an amazing morning. See ya.
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