5 MINUTE MORNING STRETCHING EXERCISES | Beginner Friendly
Nate Mlambo
[{'start': '0.080', 'end': '7.200', 'text': "welcome fam if your body feels stiff heavy or\xa0\nit's dragging behind your day you're not lazy"}, {'start': '7.200', 'end': '11.680', 'text': "you're just tired in places that hold tension\xa0\novernight we're going to change that in just"}, {'start': '11.680', 'end': '18.400', 'text': "5 minutes starting from the ground up let's\xa0\nhit the mat there's a reason toddlers squat"}, {'start': '18.400', 'end': '25.760', 'text': 'better than adults we lose mobility where we stop\xa0\nmoving and the hips are always first to go start'}, {'start': '25.760', 'end': '33.040', 'text': 'standing tall hinge at the hips and touch your\xa0\ntoes drop into a deep squat a chest proud elbows'}, {'start': '33.040', 'end': '39.600', 'text': 'are pressing knees apart then reach hands up and\xa0\nreturn to standing then lift up your hips into a'}, {'start': '39.600', 'end': '45.680', 'text': "forward fold repeat slowly you're going to feel\xa0\na pull through your hamstrings inner thighs and"}, {'start': '45.680', 'end': '51.600', 'text': 'ankles your hips starting to wake up and expand\xa0\nthis move reopens the three most compressed joints'}, {'start': '51.600', 'end': '58.960', 'text': "from sitting ankles knees and hips you'll walk\xa0\ntaller and feel lighter by the end of the flow"}, {'start': '58.960', 'end': '65.600', 'text': "what you feel now is only step one we're about to\xa0\ngo deeper into the hips on the next squat pause"}, {'start': '65.600', 'end': '72.320', 'text': 'for 5 seconds elbows wide chest high can you\xa0\nfeel the difference between how you squatted'}, {'start': '72.320', 'end': '78.080', 'text': "at the start and now that just unlocked your\xa0\nfoundation now let's stretch into the depth"}, {'start': '78.080', 'end': '84.640', 'text': 'of your hips the stretch is emotional the hips\xa0\nare where your body stores stress tension and'}, {'start': '84.640', 'end': '90.000', 'text': 'even unprocessed emotions from hands and knees\xa0\nbring your right knee forward toward your right'}, {'start': '90.000', 'end': '95.360', 'text': 'wrist stretch your left leg straight behind\xa0\nyou and fold forward slowly and breathe deep'}, {'start': '95.360', 'end': '101.440', 'text': "into the tension you're going to feel a deep\xa0\nopening in the right outer hip and glute maybe"}, {'start': '101.440', 'end': '108.080', 'text': "a little resistance don't fight it just breathe\xa0\ninto it this releases the performus and glute"}, {'start': '108.080', 'end': '116.160', 'text': 'mid which affect posture gate and even low back\xa0\npain the left side might feel totally different'}, {'start': '116.160', 'end': '123.760', 'text': "we'll find out in a moment can you melt one inch\xa0\nlower into the stretch hold for five where do you"}, {'start': '123.760', 'end': '130.560', 'text': "feel this more your hip or your lower back that's\xa0\njust enlarge your right hip now let's even you"}, {'start': '130.560', 'end': '141.600', 'text': "out now we move into the other side and for\xa0\nmany this is the one that talks back you'll"}, {'start': '141.600', 'end': '147.920', 'text': "feel imbalances yet you didn't even know existed\xa0\nbring your left knee forward placing it outside"}, {'start': '147.920', 'end': '154.160', 'text': 'your left wrist slide the right leg back staying\xa0\nsquare through your hips lower into the stretch'}, {'start': '154.160', 'end': '160.160', 'text': "and relax the jaw you're going to feel a deep\xa0\nrelease through the left hip and glute soft"}, {'start': '160.160', 'end': '167.680', 'text': 'pressure not pain stay present this opens range\xa0\nof motion for your gate prevents knee pain and'}, {'start': '167.680', 'end': '174.240', 'text': 'improves pelvic alignment hip tightness can\xa0\npull your entire spine out of balance breathe'}, {'start': '174.240', 'end': '182.080', 'text': 'into the resistance for five more seconds slow\xa0\ncalm full breath which hip needs more attention'}, {'start': '182.080', 'end': '193.440', 'text': "today that just unlock your pelvis now\xa0\nlet's give it mobility from the inside"}, {'start': '196.240', 'end': '202.400', 'text': 'if your hips always feel off or tight no matter\xa0\nhow much you stretch this move is usually the'}, {'start': '202.400', 'end': '208.480', 'text': 'missing key sit on the floor with knees bent feet\xa0\nwider than hips drop your right knee towards your'}, {'start': '208.480', 'end': '215.760', 'text': "left foot then come back to center alternate sides\xa0\nslowly you're going to feel a deep rotation at the"}, {'start': '215.760', 'end': '222.240', 'text': 'ball of your hip joint not just the knees moving\xa0\ninternal rotation is the first thing lost in'}, {'start': '222.240', 'end': '229.840', 'text': 'sedentary bodies restoring it helps with walking\xa0\nsquatting and even sitting our final move will'}, {'start': '229.840', 'end': '238.000', 'text': 'reignite all this mobility into an upright posture\xa0\ntry going a little deeper into each rotation hold'}, {'start': '238.000', 'end': '246.720', 'text': 'one side for five can you feel the internal\xa0\nglide in your hips or just your knees shifting'}, {'start': '246.720', 'end': '250.400', 'text': "that just unlocked your joint rotation\xa0\nnow let's close with the posture"}, {'start': '250.400', 'end': '261.040', 'text': "upgrade this isn't just a stretch it's a signal\xa0\nit tells your hips to stay open and stable the"}, {'start': '261.040', 'end': '266.960', 'text': 'rest of the day kneel with your toes flat\xa0\nknees hipwidth apart squeeze your glutes'}, {'start': '266.960', 'end': '273.760', 'text': "as you hinge back then return tall hands on hips\xa0\nor arms crossed you're going to feel your glutes"}, {'start': '273.760', 'end': '279.360', 'text': 'firing hips stretching core staying strong\xa0\nthis builds strength where your body wants'}, {'start': '279.360', 'end': '286.560', 'text': 'to collapse helping your mobility stick all day\xa0\nthe stretch is also a lowkey glute activation'}, {'start': '286.560', 'end': '293.440', 'text': 'drill can you keep your core tight and glutes\xa0\nactive for 5 more seconds did your spine stay'}, {'start': '293.440', 'end': '298.480', 'text': "long or did you hinge from your lower back\xa0\nthat's just locked in your strength your hips"}, {'start': '298.480', 'end': '302.960', 'text': "and spine are now aligned but tension doesn't\xa0\njust live in your muscles and joints it lives"}, {'start': '302.960', 'end': '308.320', 'text': 'in your mind it shows up in your habits it drains\xa0\nyour energy even when you sleep eight hours when'}, {'start': '308.320', 'end': '312.880', 'text': "you're burned out stuck in survival mode or\xa0\nstriving without rest you don't need a harder"}, {'start': '312.880', 'end': '317.440', 'text': "plan you need a reset that nourishes your body\xa0\nclears your mind and centers your spirit that's"}, {'start': '317.440', 'end': '322.160', 'text': 'what the 3-day reset is built for daily stretch\xa0\nflows that reconnect you to your body scripture'}, {'start': '322.160', 'end': '326.560', 'text': 'plus mindset shifts to clear the mental fog a\xa0\nBible-based nutrition guide that fuels energy'}, {'start': '326.560', 'end': '332.080', 'text': "without obsession it's your full body rhythm\xa0\nreboot rooted in truth not trends if you've"}, {'start': '332.080', 'end': '336.880', 'text': 'been running on empty this is how you come back\xa0\nstronger tap the link in the description or pen'}, {'start': '336.880', 'end': '343.600', 'text': "comment to start your free 3-day reset now because\xa0\nthe goal isn't just progress it's peace that lasts"}]