Uploaded July 2026 | Updated September 2026, 1 week ago
Full body stretching routine for tight muscles, recovery, and mobility! If your muscles feel tight or stiff after a workout, a long run, or a long day at work, this 10-minute full body stretch is the perfect recovery routine for your whole body. Follow-along physical therapy routine for recovery.
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EQUIPMENT USED IN THIS VIDEO:
🔗 LINK TO DR JARED’S THICK EXERCISE MAT: urlgeni.us/amzn/drjaredexercisemat
🔗 LINK TO DR JARED’S COST-FRIENDLY EXERCISE YOGA MAT: urlgeni.us/amzn/drjaredyogamat
🔗 LINK TO DR JARED’S FOAM ROLLER FOR MUSCLE RECOVERY: urlgeni.us/amzn/drjaredfoamroller
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HOW TO RECOVER AFTER A WORKOUT
After a workout, your muscles are fatigued and your joints have been loaded, so active recovery is one of the best things you can do to help your body bounce back faster. Moving through a gentle full body stretching routine increases blood flow to tired muscles, reduces post-exercise soreness, and keeps your body mobile between sessions. The combination of stretching and movement is far more effective for recovery than just sitting on the couch and waiting for the soreness to pass.
DOES STRETCHING HELP YOU RECOVER AFTER EXERCISE?
Yes, stretching after exercise genuinely helps your muscles recover by reducing tension, improving circulation, and restoring the range of motion that tightens up during training. It also signals your nervous system to shift out of the high-output mode of a workout and into a more relaxed, restorative state. Even 10 minutes of intentional stretching can make a noticeable difference in how your body feels the next day.
BEST EXERCISES TO RECOVER AFTER A WORKOUT
The best recovery exercises target the areas that tighten up most after activity: your hips, hamstrings, lower back, quads, and upper body. This routine works through all of those with movements that are gentle enough to do daily but effective enough to actually change how your body feels. If you've been skipping your cooldown or just not sure what to do after a tough session, you're in the right place, and this routine is going to help tremendously.
RECOVERY EXERCISES IN THIS VIDEO:
LUMBAR ROTATION
HIP FLEXOR/HAMSTRING
HIP ROTATORS
HIP FLEXOR/HAMSTRING
QUAD STRETCH
CAT/COW
SEATED TWIST
CROSS BODY
UPPER TRAPS
TIMESTAMPS:
0:00 Recovery
0:16 Lumbar Rotation
1:31 Hip Flexor/Hamstring
2:38 Hip Rotation
3:49 Hip Flexor/Hamstring
5:00 Quad Stretch
6:08 Cat Cow
7:22 Seated Twist
8:32 Cross Body
9:36 Upper Traps
💬 Do you stretch after your workouts? Drop a comment below and let me know what your recovery routine looks like!
👍🏼 If this routine helped your body feel better, hit the LIKE button. It helps more people find the right recovery tools!
✅ SUBSCRIBE to Tone and Tighten for weekly pain relief and recovery exercises from a doctor of physical therapy, and hit the bell so you never miss a video!
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MORE VIDEOS YOU'LL LOVE:
🔗 8-MINUTE MORNING STRETCHING ROUTINE: youtu.be/t2jel6q1GRk
🔗 MIRACLE MORNING BACK PAIN STRETCHING ROUTINE: youtu.be/jbwg8Ya5q1o
🔗 MORNING STIFFNESS 10-MIN STRETCHING ROUTINE: youtu.be/pBKY5AIOPzI
🔗 10-MINUTE CORE WORKOUT FOR BEGINNERS: youtu.be/NQxEUC3-aaE
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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don't use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
Full body stretching routine for tight muscles, recovery, and mobility! If your muscles feel tight or stiff after a workout, a long run, or a long day at work, this 10-minute full body stretch is the perfect recovery routine for your whole body. Follow-along physical therapy routine for recovery.
==============================
EQUIPMENT USED IN THIS VIDEO:
🔗 LINK TO DR JARED’S THICK EXERCISE MAT: urlgeni.us/amzn/drjaredexercisemat
🔗 LINK TO DR JARED’S COST-FRIENDLY EXERCISE YOGA MAT: urlgeni.us/amzn/drjaredyogamat
🔗 LINK TO DR JARED’S FOAM ROLLER FOR MUSCLE RECOVERY: urlgeni.us/amzn/drjaredfoamroller
==============================
HOW TO RECOVER AFTER A WORKOUT
After a workout, your muscles are fatigued and your joints have been loaded, so active recovery is one of the best things you can do to help your body bounce back faster. Moving through a gentle full body stretching routine increases blood flow to tired muscles, reduces post-exercise soreness, and keeps your body mobile between sessions. The combination of stretching and movement is far more effective for recovery than just sitting on the couch and waiting for the soreness to pass.
DOES STRETCHING HELP YOU RECOVER AFTER EXERCISE?
Yes, stretching after exercise genuinely helps your muscles recover by reducing tension, improving circulation, and restoring the range of motion that tightens up during training. It also signals your nervous system to shift out of the high-output mode of a workout and into a more relaxed, restorative state. Even 10 minutes of intentional stretching can make a noticeable difference in how your body feels the next day.
BEST EXERCISES TO RECOVER AFTER A WORKOUT
The best recovery exercises target the areas that tighten up most after activity: your hips, hamstrings, lower back, quads, and upper body. This routine works through all of those with movements that are gentle enough to do daily but effective enough to actually change how your body feels. If you've been skipping your cooldown or just not sure what to do after a tough session, you're in the right place, and this routine is going to help tremendously.
RECOVERY EXERCISES IN THIS VIDEO:
LUMBAR ROTATION
HIP FLEXOR/HAMSTRING
HIP ROTATORS
HIP FLEXOR/HAMSTRING
QUAD STRETCH
CAT/COW
SEATED TWIST
CROSS BODY
UPPER TRAPS
TIMESTAMPS:
0:00 Recovery
0:16 Lumbar Rotation
1:31 Hip Flexor/Hamstring
2:38 Hip Rotation
3:49 Hip Flexor/Hamstring
5:00 Quad Stretch
6:08 Cat Cow
7:22 Seated Twist
8:32 Cross Body
9:36 Upper Traps
💬 Do you stretch after your workouts? Drop a comment below and let me know what your recovery routine looks like!
👍🏼 If this routine helped your body feel better, hit the LIKE button. It helps more people find the right recovery tools!
✅ SUBSCRIBE to Tone and Tighten for weekly pain relief and recovery exercises from a doctor of physical therapy, and hit the bell so you never miss a video!
==============================
MORE VIDEOS YOU'LL LOVE:
🔗 8-MINUTE MORNING STRETCHING ROUTINE: youtu.be/t2jel6q1GRk
🔗 MIRACLE MORNING BACK PAIN STRETCHING ROUTINE: youtu.be/jbwg8Ya5q1o
🔗 MORNING STIFFNESS 10-MIN STRETCHING ROUTINE: youtu.be/pBKY5AIOPzI
🔗 10-MINUTE CORE WORKOUT FOR BEGINNERS: youtu.be/NQxEUC3-aaE
==============================
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don't use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
![Hip Pain When Sleeping On Your Side? [Heres What Actually Fixes It!]](https://i.ytimg.com/vi/awPpV5UuGbM/mqdefault.jpg "Hip Pain When Sleeping On Your Side? [Heres What Actually Fixes It!]
Fix lateral hip pain from sleeping on your side at night with these home exercises! Stop waking up with hip pain at night - fix it for good with these exact physical therapy exercises. Presented by a doctor of physical therapy to help you feel better and sleep better in no time.
🔗 LINK TO DR JARED’S HOME MASSAGE TABLE: https://urlgeni.us/amzn/drjtableblack
🔗 LINK TO JAREDS THICK EXERCISE MAT: https://urlgeni.us/amzn/drjaredexercisemat
🔗 LINK TO DR JARED’S COST-FRIENDLY THICK YOGA MAT: https://urlgeni.us/amzn/drjaredyogamat
WHY DOES MY HIP HURT WHEN I SLEEP?
I see this constantly in clinic: you fall asleep fine, roll onto your side, and that deep ache on the outside of your hip shows up out of nowhere. This is almost always gluteal tendinopathy, irritation of the tendons that attach at the greater trochanter, the bony point on the outside of your hip. Side-lying compresses those tendons straight against the bone, which is exactly why hip pain when sleeping tends to hit at night and nowhere else.
HOW TO FIX LATERAL HIP PAIN AT NIGHT
Good news, lateral hip pain like this is very fixable, and two quick changes can bring relief tonight. First, stop falling asleep directly on the painful side, since that position compresses the irritated tendon for hours straight. Second, place a pillow between your knees when side-lying to stop your top leg from dropping inward, which reduces tendon compression even further.
BEST EXERCISES TO FIX NIGHTTIME HIP PAIN
Those two tips manage the symptom, but the real fix is strengthening the glutes, the muscle group responsible for protecting that tendon long term. When your glutes are weak, the greater trochanter absorbs more stress than it should, and thats when tendons flare up. Below is a beginner-friendly glute strengthening routine built to address that root cause directly, so the nighttime hip pain actually stays gone.
EXERCISES IN THIS VIDEO:
Clamshells
Side-Lying Hip Abduction
Side-Lying Hip Adduction
Glute Bridges
TIMESTAMPS
0:00 Nighttime Hip Pain
1:24 Quick Fix #1
3:02 Quick Fix #2
4:14 Exercise 1
5:40 Exercise 2
6:37 Exercise 3
7:30 Exercise 4
💬 Has hip pain been keeping you up at night? Let me know in a COMMENT which side is bothering you and how long youve been dealing with it!
👍🏼 If you found this video helpful, please hit that LIKE button to support the channel and help others find this content!
✅ SUBSCRIBE to Tone and Tighten and click the notification bell so youll know every time I post new content!
⭐️ BE SURE TO WATCH THESE OTHER VIDEOS FROM T&T:
🔗 FIX HIP BURSITIS/TENDONITIS: https://youtu.be/SRkJKwBP-x4
🔗 FIX YOUR LATERAL HIP PAIN: https://youtu.be/1OBmlRvLRxI
🔗 NIGHTTIME STRETCHING ROUTINE FOR BETTER SLEEP: https://youtu.be/4XX6AHSYgHA
🔗 HOW TO SLEEP WITH LOWER BACK PAIN: https://youtu.be/GYvB1ooRxYs
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Dont use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.")
![Fix Golfer’s Elbow Pain At Home! [4 Effective Steps!]](https://i.ytimg.com/vi/b_PJC0z1imM/mqdefault.jpg "Fix Golfer’s Elbow Pain At Home! [4 Effective Steps!]
🔗 FULL VIDEO: https://youtu.be/yPagCi2WZJE
The best home exercises to fix golfers elbow (medial epicondylitis) pain! Fix your inner elbow pain with these stretches and exercises you can do right at home. Led by a physical therapist to help you feel better fast!
✅ SUBSCRIBE TO TONE AND TIGHTEN FOR MORE!
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.")
![Fix Your Wrist! [11 Great Exercises For Wrist Pain Relief!]](https://i.ytimg.com/vi/cuv_-nsfZW0/mqdefault.jpg "Fix Your Wrist! [11 Great Exercises For Wrist Pain Relief!]
Simple exercises for FAST wrist pain relief! The best stretches and exercises you can do right at home to alleviate your wrist pain and hep you feel better. Led by a physical therapist, these exercises can help improve your wrist pain and get you back to doing the things that you love pain-free.
🔗 LINK TO DR JARED’S GRIP STRENGTHENER: https://amzn.to/4m49hoo
🔗 LINK TO DR JARED’S HAND WEIGHTS: https://urlgeni.us/amzn/drjaredsdumbbells
🔗 LINK TO DR JARED’S HOME MASSAGE TABLE: https://urlgeni.us/amzn/massagetable
✅ DAILY FOLLOW-ALONG WRIST PAIN ROUTINE: https://youtu.be/bOXI-wxepmI
🤕 Why Does My Wrist Hurt?
Wrist pain is one of those things that sneaks up on you—whether you’re typing at a desk all day, lifting weights at the gym, or constantly scrolling on your phone. Overuse, poor mechanics, and tight or weak muscles in the forearm and hand can all contribute to pain in the wrist joint. If you’ve been dealing with soreness, stiffness, or even numbness in your wrist, you’re definitely not alone.
💪 Do Exercises Help With Wrist Pain?
Yes! The right combination of stretches and strengthening can make a huge difference in managing and even eliminating wrist pain. Just like any other joint in your body, your wrists benefit from improved mobility and stability. In this video, I’ll show you how to target the muscles and tendons that support your wrist so you can start feeling better fast.
✅ Best Exercises For Wrist Pain Relief
These 11 at-home exercises are my go-to moves for helping patients overcome wrist pain and get back to doing what they love. Whether your pain is from typing, lifting, or just day-to-day tasks, this follow-along routine will help reduce tension, improve mobility, and build strength in your wrists and forearms—for long-term relief.
WRIST PAIN RELIEF EXERCISES IN THIS VIDEO
Active motion
1. Flexion/Extension
2. Radial/Ulnar Deviation
3. Wrist Circles
Stretches
4. Traction
5. Wrist Flexor Stretch
6. Wrist Extensor Stretch
7. Lateral Wrist Stretch
Strength Exercises
8. Grip
9. Resisted Wrist Flexion
9. Resisted Wrist Extension
10. Resisted Radial Deviation
11. Resisted Ulnar Deviation
12. Resisted Pronation/Supination
💬 Let me know in the comments how these exercises feel and which ones work best for you!
👍🏼 If you found this video helpful, please hit that LIKE button to support the channel and help others find this content!
✅ SUBSCRIBE to Tone and Tighten and make sure to click the SUBSCRIBE BUTTON and the notification bell so you’ll know every time I post new content!
➡️ BE SURE TO CHECK OUT THESE VIDEOS FOR MORE WRIST PAIN RELIEF!
🔗 6-MINUTE FOLLOW ALONG WRIST STRETCHING ROUTINE: https://youtu.be/7-EXcqSMR9E
🔗 STRETCHES AND EXERCISES FOR CARPAL TUNNEL: https://youtu.be/tH0AuoLAJBg
🔗 FIX CUBITAL TUNNEL SUNDROME: https://youtu.be/sfVIl4uHrnQ
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.")
![4 Exercises To Alleviate Deep Hip Pain! [Piriformis Pain Relief Exercises]](https://i.ytimg.com/vi/d8S5uJUWBdg/mqdefault.jpg "4 Exercises To Alleviate Deep Hip Pain! [Piriformis Pain Relief Exercises]
Deep hip pain relief exercises for piriformis syndrome! 🔗 FULL VIDEO: https://youtu.be/hfFKJ6hMdcc
The best stretches and exercise to alleviate piriformis syndrome (deep hip pain) and feel better FAST! Fix deep hip rotator muscle pain with these exercises led by physical therapist, Jared Beckstrand (Tone and Tighten).
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.")
![Your Glutes Are Asleep [And It’s Causing Your Lower Back Pain]](https://i.ytimg.com/vi/dR2TxQKIa24/mqdefault.jpg "Your Glutes Are Asleep [And It’s Causing Your Lower Back Pain]
Wake up your glutes to fix your lower back pain! 🔗FULL VIDEO: https://youtu.be/rgWSLZStuLA
Are your glutes asleep? 😴 Gluteal amnesia could be causing your lower back pain, hamstring tightness, and knee pain. Try these glute activation exercises to wake up your glutes and address your pain. These exercises focus on muscle activation and are designed for rehabilitation, helping you feel better fast!
#backpain #gluteactivation
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.")
![UNLOCK Your Back And Hips [Daily Stretching Routine]](https://i.ytimg.com/vi/e2SrsUOA5QE/mqdefault.jpg "UNLOCK Your Back And Hips [Daily Stretching Routine]
🔗 FULL FOLLOW-ALONG VIDEO: https://youtu.be/8AeojB3Nphg
The best stretches to alleviate lower back and hip pain - compiled all together in a convenient follow-along stretching routine! Perform this one 2-3 times daily and youll be amazed at how great your back and hips can feel!
💬 Try these stretches and let me know how they’re working for you in the comments below!
👍🏼 If you found this video helpful, please hit that LIKE button to support the channel and help others find this content!
✅ SUBSCRIBE to Tone and Tighten and make sure to click the SUBSCRIBE BUTTON and the notification bell so you’ll know every time I post new content!
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.")
![Fix Your Kneecap Pain! [Exercises For Patellofemoral Syndrome]](https://i.ytimg.com/vi/eQ8lQqTATYA/mqdefault.jpg "Fix Your Kneecap Pain! [Exercises For Patellofemoral Syndrome]
Fix your patellofemoral kneecap pain with these stretches and exercises at home! The best exercises to eliminate pain under and around your kneecap known as patellofemoral pain syndrome. Feel better FAST as you mobilize your kneecap and fix your knee alignment to function better.
✅ PRODUCTS USED IN THIS VIDEO:
🔗 LINK TO DR JARED’S HOME MASSAGE TABLE: https://urlgeni.us/amzn/massagetable
🔗 LINK TO DR JARED’S THICK EXERCISE MAT: https://urlgeni.us/amzn/drjaredexercisemat
📌 Fix Your Kneecap Pain! [Exercises For Patellofemoral Syndrome]
If you’re dealing with pain in or around your kneecap, this video is for you! Today, I’m sharing the best exercises to relieve patellofemoral pain and get you moving pain-free again. These moves are simple, effective, and can be done at home to help reduce discomfort and improve knee function.
🔍 What Is Patellofemoral Pain?
Patellofemoral pain, often called runners knee, is discomfort at the front of your knee or around your kneecap. This condition is common in athletes, runners, or anyone with overuse or alignment issues. It’s caused by stress between your kneecap (patella) and the underlying thigh bone (femur), leading to irritation or inflammation.
🤔 Why Does It Hurt Under My Kneecap?
Pain under the kneecap often occurs when the patella doesn’t track properly in its groove during movement. This misalignment can be due to weak muscles around the knee, tight tissues, or improper mechanics in your hips and legs. Everyday activities like climbing stairs, squatting, or running can aggravate the area and make the pain worse.
🏋️ Best Exercises for Patellofemoral Pain
In this video, I’ll guide you through a series of exercises designed to strengthen the muscles around your knee, improve alignment, and reduce pressure on the kneecap. These exercises target your quadriceps, hips, and other supporting muscles to promote balance and stability while decreasing irritation and pain.
EXERCISES FOR PATELLOFEMORAL PAIN
PATELLA MOBILIZATIONS
STRAIGHT LEG RAISE
SINGLE LEG BRIDGES
SIDE-LYING ABDUCTION
SQUATS
REVERSE LUNGES
HIP HIKES
💬 Try these exercises and let me know how you feel in the comments below!
👍🏼 If you found this video helpful, please hit that LIKE button to support the channel and help others find this content!
✅ SUBSCRIBE to Tone and Tighten and make sure to click the SUBSCRIBE BUTTON and the notification bell so you’ll know every time I post new content!
MORE GREAT VIDEOS FOR YOUR KNEE PAIN:
🔗 SIMPLE EXERCISES FOR KNEE PAIN RELIEF: https://youtu.be/_YO4VV6Jl6g
🔗 EXERCISES FOR PATELLAR TENDONITIS: https://youtu.be/-dJIxiZcy_8
🔗 EXERCISES FOR QUADRICEPS TENDINITIS: https://youtu.be/ZbHKKD7bjZo
🔗 FIX KNEE PAIN WHEN SQUATTING: https://youtu.be/9R4s8ThEC88
**DISCLAIMER:** This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.")
