07/22/2025
☀️☕️Morning Routine Activated! 🏃🏃♀️
✨Here are three simple stretches. We can do first thing in the morning. I have so many clients who tell me, Jay I’m always sore getting out of bed and I dont know why. Well as we all know laying down for any length of time our body wants to move, so in this video I show how to perform three simple exercises knee fall outs, cat camel, and trapezius stretch. I hope you enjoy them and give them a try.
🔅Knee Fall Outs
 Lay flat on your back with your knees bent bring your knees up to your chest, put your arms out to the side with palms facing down. Move your knees to the left and right and only go as low and far as you can comfortably. Go until you feel a slight pull in the lower part of your back. Repeat this movement 6-8 times per side and do 3 sets of this.
🔆 Cat-Camel
1. Starting Position:
Begin on your hands and knees, with your hands directly under your shoulders and your knees under your hips.
2. Cat Phase (Rounding the Back):
Inhale deeply, and as you exhale, round your spine towards the ceiling, tucking your chin to your chest and your tailbone under. This should feel like an arching stretch in your upper back.
3. Camel Phase (Arching the Back):
As you inhale, reverse the movement, dropping your belly towards the floor, lifting your chest and head, and arching your lower back. Avoid over-arching, and keep the movement within a comfortable range.
4. Repeat:
Continue alternating between the Cat and Camel positions, moving slowly and rhythmically with your breath. Repeat this movement 6-8 times with 3 sets.
🔆 Trapezius Stretch
Gently tilt your head to the side, brining your ear towards your shoulder. You can use your opposite hand and gently guide your head further, but avoid pulling forcefully. Hold this stretch for 10-20 secs and do this 3 times.
