![Morning Stiffness? Stop Stretching and Try This Instead! [10-Min Routine] @toneandtighten](https://i.ytimg.com/vi/pBKY5AIOPzI/maxresdefault.jpg)
Uploaded August 2026 | Updated September 2026, 1 week ago
Wake up with morning stiffness? Skip the stretching and try this 10-minute mobility routine instead! Follow-along physical therapy exercises to move better and feel looser fast in the morning.
===================================
EQUIPMENT USED IN THIS VIDEO:
🔗 LINK TO JARED'S THICK EXERCISE MAT: urlgeni.us/amzn/drjaredexercisemat
🔗 LINK TO JARED'S COST-FRIENDLY THICK YOGA MAT: urlgeni.us/amzn/drjaredyogamat
===================================
WHY AM I SO STIFF IN THE MORNING?
Overnight, your body goes hours without moving, and that stillness is exactly why you wake up stiff. Joint fluid settles, your muscles lose their normal activation, and the soft tissue around your spine and joints loses the elasticity that only comes from movement. That's morning stiffness in a nutshell, and it's completely normal, but it doesn't have to control your morning.
WHY STRETCHING ALONE DOESN'T FIX MORNING STIFFNESS
Most people reach for a few passive stretches first thing and call it done, but a cold, unactivated muscle doesn't respond well to just being pulled on. What your body actually needs is dynamic movement and muscle activation to get blood flowing and wake up the neural connections that control your joints. That's the difference between a stretching routine and a true morning mobility routine, and it's exactly why this one works.
BEST MORNING MOBILITY EXERCISES TO STOP STIFFNESS
This routine moves through eight targeted exercises hitting your spine, hips, and core with real activation instead of passive holds. Follow along every morning and you'll start feeling the difference in how your body moves, not just how it stretches. Grab your mat and let's get moving.
MOBILITY EXERCISES IN THIS VIDEO:
Pelvic Tilts
Glute Bridges
Dead Bug
Knee to Chest
Bird Dog
Cat/Cow
Hip Hinges
Squat and Reach
VIDEO CHAPTERS:
0:00 Fix Morning Stiffness
0:47 Pelvic Tilts
2:09 Glute Bridges
3:28 Dead Bug
4:39 Knee to Chest
5:56 Bird Dog
7:11 Cat/Cow
8:25 Hip Hinge
9:43 Squat And Reach
💬 Try this routine tomorrow morning and let me know in a COMMENT how your body feels after day one!
👍🏼 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 you'll know every time I post new content!
===============================
⭐️ BE SURE TO WATCH THESE OTHER VIDEOS FROM T&T:
🔗 QUICK MORNING STRETCHING ROUTINE FOR FLEXIBILITY: youtu.be/t2jel6q1GRk
🔗 8 MINUTE STRETCHING ROUTINE FOR PEOPLE WHO AREN'T FLEXIBLE: youtu.be/FI51zRzgIe4
🔗 STRENGTHEN YOUR CORE - JUST 6 MINUTES A DAY: youtu.be/pJp08smdcFk
🔗 FULL BODY STRETCH FOR TIGHT MUSCLES, RECOVERY, AND MOBILITY: youtu.be/avgWyexgGFc
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.
Wake up with morning stiffness? Skip the stretching and try this 10-minute mobility routine instead! Follow-along physical therapy exercises to move better and feel looser fast in the morning.
===================================
EQUIPMENT USED IN THIS VIDEO:
🔗 LINK TO JARED'S THICK EXERCISE MAT: urlgeni.us/amzn/drjaredexercisemat
🔗 LINK TO JARED'S COST-FRIENDLY THICK YOGA MAT: urlgeni.us/amzn/drjaredyogamat
===================================
WHY AM I SO STIFF IN THE MORNING?
Overnight, your body goes hours without moving, and that stillness is exactly why you wake up stiff. Joint fluid settles, your muscles lose their normal activation, and the soft tissue around your spine and joints loses the elasticity that only comes from movement. That's morning stiffness in a nutshell, and it's completely normal, but it doesn't have to control your morning.
WHY STRETCHING ALONE DOESN'T FIX MORNING STIFFNESS
Most people reach for a few passive stretches first thing and call it done, but a cold, unactivated muscle doesn't respond well to just being pulled on. What your body actually needs is dynamic movement and muscle activation to get blood flowing and wake up the neural connections that control your joints. That's the difference between a stretching routine and a true morning mobility routine, and it's exactly why this one works.
BEST MORNING MOBILITY EXERCISES TO STOP STIFFNESS
This routine moves through eight targeted exercises hitting your spine, hips, and core with real activation instead of passive holds. Follow along every morning and you'll start feeling the difference in how your body moves, not just how it stretches. Grab your mat and let's get moving.
MOBILITY EXERCISES IN THIS VIDEO:
Pelvic Tilts
Glute Bridges
Dead Bug
Knee to Chest
Bird Dog
Cat/Cow
Hip Hinges
Squat and Reach
VIDEO CHAPTERS:
0:00 Fix Morning Stiffness
0:47 Pelvic Tilts
2:09 Glute Bridges
3:28 Dead Bug
4:39 Knee to Chest
5:56 Bird Dog
7:11 Cat/Cow
8:25 Hip Hinge
9:43 Squat And Reach
💬 Try this routine tomorrow morning and let me know in a COMMENT how your body feels after day one!
👍🏼 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 you'll know every time I post new content!
===============================
⭐️ BE SURE TO WATCH THESE OTHER VIDEOS FROM T&T:
🔗 QUICK MORNING STRETCHING ROUTINE FOR FLEXIBILITY: youtu.be/t2jel6q1GRk
🔗 8 MINUTE STRETCHING ROUTINE FOR PEOPLE WHO AREN'T FLEXIBLE: youtu.be/FI51zRzgIe4
🔗 STRENGTHEN YOUR CORE - JUST 6 MINUTES A DAY: youtu.be/pJp08smdcFk
🔗 FULL BODY STRETCH FOR TIGHT MUSCLES, RECOVERY, AND MOBILITY: youtu.be/avgWyexgGFc
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.
![Morning Stiffness? Stop Stretching and Try This Instead! [10-Min Routine]](https://i.ytimg.com/vi/pBKY5AIOPzI/mqdefault.jpg "Morning Stiffness? Stop Stretching and Try This Instead! [10-Min Routine]
Wake up with morning stiffness? Skip the stretching and try this 10-minute mobility routine instead! Follow-along physical therapy exercises to move better and feel looser fast in the morning.
EQUIPMENT USED IN THIS VIDEO:
🔗 LINK TO JAREDS THICK EXERCISE MAT: https://urlgeni.us/amzn/drjaredexercisemat
🔗 LINK TO JAREDS COST-FRIENDLY THICK YOGA MAT: https://urlgeni.us/amzn/drjaredyogamat
WHY AM I SO STIFF IN THE MORNING?
Overnight, your body goes hours without moving, and that stillness is exactly why you wake up stiff. Joint fluid settles, your muscles lose their normal activation, and the soft tissue around your spine and joints loses the elasticity that only comes from movement. Thats morning stiffness in a nutshell, and its completely normal, but it doesnt have to control your morning.
WHY STRETCHING ALONE DOESNT FIX MORNING STIFFNESS
Most people reach for a few passive stretches first thing and call it done, but a cold, unactivated muscle doesnt respond well to just being pulled on. What your body actually needs is dynamic movement and muscle activation to get blood flowing and wake up the neural connections that control your joints. Thats the difference between a stretching routine and a true morning mobility routine, and its exactly why this one works.
BEST MORNING MOBILITY EXERCISES TO STOP STIFFNESS
This routine moves through eight targeted exercises hitting your spine, hips, and core with real activation instead of passive holds. Follow along every morning and youll start feeling the difference in how your body moves, not just how it stretches. Grab your mat and lets get moving.
MOBILITY EXERCISES IN THIS VIDEO:
Pelvic Tilts
Glute Bridges
Dead Bug
Knee to Chest
Bird Dog
Cat/Cow
Hip Hinges
Squat and Reach
VIDEO CHAPTERS:
0:00 Fix Morning Stiffness
0:47 Pelvic Tilts
2:09 Glute Bridges
3:28 Dead Bug
4:39 Knee to Chest
5:56 Bird Dog
7:11 Cat/Cow
8:25 Hip Hinge
9:43 Squat And Reach
💬 Try this routine tomorrow morning and let me know in a COMMENT how your body feels after day one!
👍🏼 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:
🔗 QUICK MORNING STRETCHING ROUTINE FOR FLEXIBILITY: https://youtu.be/t2jel6q1GRk
🔗 8 MINUTE STRETCHING ROUTINE FOR PEOPLE WHO ARENT FLEXIBLE: https://youtu.be/FI51zRzgIe4
🔗 STRENGTHEN YOUR CORE - JUST 6 MINUTES A DAY: https://youtu.be/pJp08smdcFk
🔗 FULL BODY STRETCH FOR TIGHT MUSCLES, RECOVERY, AND MOBILITY: https://youtu.be/avgWyexgGFc
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.")
![Strengthen Your Lower Back At Home [ZERO Equipment!]](https://i.ytimg.com/vi/pkBPZapUvKM/mqdefault.jpg "Strengthen Your Lower Back At Home [ZERO Equipment!]
Exercises to strengthen your lower back - no equipment! 🔗SEE FULL VIDEO: https://youtu.be/-lcZhvq0YEk
Strengthen your lower back at home and eliminate lower back pain with these four great exercises! No equipment required with these PT-guided home exercises for a stronger lower back to fix back pain.
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.")
![How To Strengthen Your Neck At Home! [No Equipment Needed!]](https://i.ytimg.com/vi/pkIeJuUAu20/mqdefault.jpg "How To Strengthen Your Neck At Home! [No Equipment Needed!]
🔗 CHECK OUT THE FULL VIDEO HERE: https://youtu.be/220NRm8oF3Y
Strengthen your neck and eliminate pain at home with these four great exercises! Simple strengthening exercises you can do at home for a stronger neck, better posture, and neck pain relief. Physical therapist leads you through 4 great neck exercises for strength to increase strength and alleviate pain.
**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.")
![Heal Bulged Disc and Relieve Sciatica Pain! [10-Min Exercises]](https://i.ytimg.com/vi/pyeuY3bVOGg/mqdefault.jpg "Heal Bulged Disc and Relieve Sciatica Pain! [10-Min Exercises]
Relieve sciatica pain caused by a bulged lumbar disc naturally and effectively with these 10-min exercises you can do from home! These simple, at-home exercises focus on reducing disc pressure and strengthening your core to stabilize your spine and keep you pain-free. Led by a doctor of physical therapy to help you feel and move your best!
🔗 LINK TO DR JARED’S THICK EXERCISE MAT: https://urlgeni.us/amzn/drjaredexercisemat
🔗 LINK TO DR JARED’S HOME MASSAGE TABLE: https://urlgeni.us/amzn/massagetable
🔗 LINK TO DR JARED’S STRETCH OUT STRAP: https://urlgeni.us/amzn/stretchoutstrap
😢 What Is a Disc Bulge?
Your spine is made up of vertebrae cushioned by discs that act as shock absorbers. When one of these discs bulges outward, it can press on nearby nerves — often causing pain, numbness, and weakness. A bulged disc in the lower back is one of the most common causes of sciatica.
⚡ What Is Sciatica?
Sciatica refers to irritation or compression of the sciatic nerve — the large nerve that runs from your lower back down your leg. This can result in pain, tingling, and weakness that follow the path of the nerve. It’s often caused by a bulged or herniated disc pressing on the nerve roots in your lower spine.
💪 Best Home Exercises for Bulged Disc Sciatica
In this video, I’ll guide you through seven of the best exercises to relieve pressure on the disc and restore mobility. The first four movements are gentle extension-based stretches designed to decrease nerve irritation and centralize your pain, while the final three focus on building core strength and spinal stability to keep you pain-free long-term.
EXERCISES IN THIS VIDEO:
Prone On Elbows
Prone Press Ups
Standing Extension
Side Glides
Bird Dogs
Bridges
Planks
0:00 What Is Sciatica
0:32 How To Treat Bulged Disc
0:50 Decrease Disc Pressure
1:37 Centralization Exercises
5:44 Core Stability Exercises
💬 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!
WATCH THESE VIDEOS NEXT!
✅ FOLLOW-ALONG EXERCISE ROUTINE FOR BULGED DISC: https://youtu.be/bWls-ypxUFo
✅ 5 THINGS MAKING YOUR BULGED DISC PAIN WORSE: https://youtu.be/Hn04VneW-So
✅ FIX BULGED DISC WITHOUT SURGERY: https://youtu.be/qriB5Z9DfNU
✅ FIX NIGHTTIME SCIATICA (8-MIN ROUTINE): https://youtu.be/mKgsmOVkIAg
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.")
![Improve Knee Mobility! [Exercises To Increase Knee Range Of Motion]](https://i.ytimg.com/vi/qHjwXLMM24o/mqdefault.jpg "Improve Knee Mobility! [Exercises To Increase Knee Range Of Motion]
The best exercises to increase knee mobility and decrease pain after surgery or injury! If your knee is tight, stiff, or painful, these knee mobility exercises will increase your range of motion and improve your function. Led by a physical therapist to help improve knee mobility and return to its full range of motion pain-free.
LINK TO DR JARED’S RESISTANCE LOOP SET: https://urlgeni.us/amzn/resistanceloop
LINK TO DR JARED’S FOAM ROLLER: https://urlgeni.us/amzn/drjaredfoamroller
LINK TO DR JARED’S THICK EXERCISE MAT: https://urlgeni.us/amzn/drjaredexercisemat
❓ Why Is My Knee Stiff After Surgery Or Injury?
Knee stiffness is extremely common after surgery or injury. Swelling, scar tissue, and muscle guarding often limit how far your knee can bend (flexion) or straighten (extension). This stiffness can make it difficult to walk normally, climb stairs, or get back to your favorite activities without pain or limitation.
🤔 Does Stretching Help Increase Knee Range Of Motion?
Yes! Gentle, consistent stretching combined with specific mobility exercises is one of the best ways to restore motion to a stiff knee. By slowly working into more flexion and extension, you help break down scar tissue, reduce stiffness, and retrain your muscles to move properly again. The key is to stretch consistently and correctly.
💪 Best Stretches To Improve Knee Mobility
In this video, I’ll walk you through the best stretches and exercises to improve your knee mobility. These simple physical therapy moves are designed to help you regain normal flexion and extension so you can get back to moving, walking, and exercising pain-free. Follow along and see how much better your knee can feel!
VIDEO OVERVIEW
0:00 Knee Mobility
0:43 2 Crucial Points
2:29 Extension Stretches
4:51 Active Extension
6:42 Flexion Stretches
8:49 Active Flexion
STRETCHES FOR KNEE MOBILITY IN THIS VIDEO
Quad Sets
Quad Sets (Seated)
Heel Prop Extension Stretch
Terminal Knee Extensions
Backwards Walking
Supine Flexion Stretch
Seated Flexion Stretch
Kneeling Flexion Stretch
Heel Slides
Squats
💬 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!
MORE GREAT VIDEOS FOR YOUR KNEE PAIN:
✅ 8 SIMPLE EXERCISES FOR MASSIVE KNEE PAIN RELIEF: https://youtu.be/_YO4VV6Jl6g
✅ FIX MENISCUS TEAR WITHOUT SURGERY: https://youtu.be/DPVSDtedWr8
✅ KNEE PAIN RELIEF EXERCISES - NO SQUATS OR LUNGES: https://youtu.be/G3UNtbY1go4
✅ STRENGTHEN THESE 4 MUSCLES TO FIX KNEE PAIN: https://youtu.be/D2p8DxrbgT0
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.")
![Simple Exercises For Shoulder Pain Relief [WORKS FAST!]](https://i.ytimg.com/vi/qW2B3ukjE0c/mqdefault.jpg "Simple Exercises For Shoulder Pain Relief [WORKS FAST!]
Simple shoulder pain relief exercises you can do right at home… that really work! These stretches and exercises will help your painful shoulder to feel better in no time. You’ll love these physical therapy exercises for shoulder pain relief (works for tendinitis, bursitis, impingement, and arthritis)!
🔗 LINK TO DR JARED’S RESISTANCE BAND SET: https://urlgeni.us/amzn/drjaredresistancebands
🔗 LINK TO DR JARED’S HOME MASSAGE TABLE: https://urlgeni.us/amzn/massagetable
📌 Simple Exercises For Shoulder Pain Relief [WORKS FAST!]
Is shoulder pain getting in the way of your daily life? In this video, I’ll guide you through some quick and easy exercises to help relieve shoulder pain fast! These moves are designed to reduce tension, increase mobility, and provide the relief you need without any fancy equipment. Perfect for anyone dealing with shoulder pain, stiffness, or discomfort that just won’t quit!
🔍 Why Does My Shoulder Hurt?
Shoulder pain can come from several sources, including poor posture, muscle imbalances, rotator cuff injuries, and repetitive movements that strain the joint. When these areas get overworked or tight, pain can set in, making daily activities uncomfortable. But with targeted exercises, you can start addressing the root cause of your pain and find relief.
🤔 Do Exercises Help With Shoulder Pain?
Yes! The right exercises can work wonders for shoulder pain. When you focus on movements that improve shoulder stability and flexibility, you’re actually helping your shoulder heal. These exercises can help restore function, reduce tension, and strengthen the muscles around your shoulder, which may prevent pain from returning.
🏋️ Best Exercises For Shoulder Pain
In this video, I’ll demonstrate some of the best exercises for shoulder pain relief. We’ll work through simple stretches to improve mobility, gentle strengthening exercises to target the muscles around your shoulder, and movements to ease tension. Do these exercises consistently, and you’ll feel the difference in no time!
BEST EXERCISES FOR SHOULDER PAIN RELIEF:
Sleeper Stretch
Standing Internal Rotation Stretch
Extension Stretch
Inferior Capsule Stretch
Band Exercises
External Rotation
Extension
Scaption
💬 Let me know how these exercises work for you in the comments below – I’d love to hear your results!
👍🏼 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 WATCH THESE VIDEOS FOR YOUR SHOULDER:
✅ SHOULDER IMPINGEMENT PAIN RELIEF: https://youtu.be/AMqT-3l0I6k
✅ BEST STRETCHES FOR A TIGHT, STIFF SHOULDER: https://youtu.be/L86DKt7HzBY
✅ HOW TO SLEEP WITH SHOULDER PAIN: https://youtu.be/2-hS6mo7x4k
✅ HOW TO STRENGTHEN YOUR ROTATOR CUFF: https://youtu.be/qMj-Ab9_4gw
✅ DUMBBELL EXERCISES FOR SHOULDER PAIN RELIEF: https://youtu.be/4y N-LLLw
**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 Its Causing Your Back Pain]](https://i.ytimg.com/vi/rgWSLZStuLA/mqdefault.jpg "Your Glutes Are Asleep [And Its Causing Your Back Pain]
Your glutes may be ASLEEP — and it could be causing your lower back pain, hamstring tightness & knee pain. This is called gluteal amnesia (dead butt syndrome). Here are 4 glute activation exercises to wake up your glutes and fix your back pain, led by a doctor of physical therapy to help you feel better FAST!
EQUIPMENT USED IN THIS VIDEO
🔗 LINK TO DR JARED’S THICK EXERCISE MAT: https://urlgeni.us/amzn/drjaredexercisemat
🔗 LINK TO DR JAREDS FAVORITE BOOTY BANDS: https://urlgeni.us/amzn/resistanceloops
🍑 WHAT IS “GLUTEAL AMNESIA” OR “DEAD BUTT SYNDROME”?
Gluteal amnesia refers to under-activity or poor activation of your glute muscles. Even though your glutes are some of the largest and most powerful muscles in your body, they can essentially “turn off” when they’re not used properly. This leads to other muscles compensating — especially your lower back — which often results in pain and dysfunction.
🪑 HOW TO FIX A FLAT BUTT [GLUTEAL AMNESIA]
The most common cause of gluteal amnesia is prolonged sitting and lack of proper strengthening. When you sit for long periods, your glutes stay in a lengthened, inactive position. Over time, your body forgets how to use them effectively. The solution is targeted activation and strengthening exercises to “wake them up” and restore proper movement patterns.
💪 BEST EXERCISES FOR UNDER-ACTIVE GLUTES AND LOWER BACK PAIN
The exercises in this video are designed to activate your glutes, improve hip control, and take pressure off your lower back. By strengthening these muscles and retraining your movement patterns, you can eliminate pain and build a stronger, more stable foundation for everyday movement.
EXERCISES IN THIS VIDEO
Glute Bridge
Clamshells
Single Leg Deadlift
Lateral Step Up
VIDEO CHAPTERS
0:00 Glutes Asleep?
0:29 Why It Happens
1:16 Four Tests
3:15 Glute Activation Exercises
5:53 Strength Exercises
💬 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!
MORE HELPFUL VIDEOS FROM TONE AND TIGHTEN:
✅ UNLOCK TIGHT GLUTES WITH THESE STRETCHES: https://youtu.be/7ThcwuDw2dQ
✅ 10-MIN LOWER BACK PAIN RELIEF: https://youtu.be/gEOwBSYs1pk
✅ FIX YOUR ANTERIOR PELVIC TILT: https://youtu.be/98injdf2Qso
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.")
![BEST Knee Strengthening Exercises for Beginners [Fix Knee Pain]](https://i.ytimg.com/vi/rsSV_lqbEVo/mqdefault.jpg "BEST Knee Strengthening Exercises for Beginners [Fix Knee Pain]
Knee strengthening exercises for beginners to fix knee pain, improve knee stability, and help your knees feel better fast! This follow-along physical therapy workout focuses on strengthening the muscles that support your knees — your quadriceps, glutes, and hamstrings — to reduce pain, improve movement, and restore confidence with walking, stairs, squatting, and daily activity. If you’re dealing with knee pain and don’t know where to start, this routine is for you.
🔗 LINK TO DR JARED’S THICK EXERCISE MAT: https://urlgeni.us/amzn/drjaredexercisemat
🔗 LINK TO DR JARED’S RESISTANCE BANDS/LOOPS: https://urlgeni.us/amzn/smallresistanceloops
🔗 LINK TO DR JARED’S DELUX HIP BANDS: https://urlgeni.us/amzn/resistanceloops
🦴 WHY DOES MY KNEE HURT?
In many cases, knee pain isn’t actually a problem with the knee joint itself. Instead, it’s often caused by weakness or poor control in the muscles that guide how the knee moves. When your quads, glutes, and hamstrings aren’t strong enough to support proper alignment and absorb load, excess stress gets placed on the knee — leading to pain, stiffness, and irritation.
💪 DO STRENGTHENING EXERCISES HELP WITH KNEE PAIN?
Yes — strengthening exercises are one of the most effective ways to treat and prevent knee pain. Strong muscles improve joint stability, control knee motion, and help distribute forces more evenly through the leg. As strength improves, the knee is better supported during daily activities and painful movements become easier and more comfortable.
🔥 BEST KNEE STRENGTHENING EXERCISES FOR KNEE PAIN
The exercises in this video are beginner-friendly, low impact, and designed to strengthen the muscles that protect your knees. This follow-along routine targets the quads, glutes, and hips to improve alignment, reduce strain on the knee joint, and help eliminate pain over time.
KNEE STRENGTHENING EXERCISES IN THIS VIDEO
STANDING
CHAIR SQUATS
STANDING TERMINAL KNEE EXTENSION (TKE)
STANDING LATERAL LEG LIFTS
SINGLE LEG DEADLIFT
FLOOR
GLUTE BRIDGE
CLAMSHELLS
SIDE PLANK
HIP LIFT
STRAIGHT LEG RAISE
QUAD SET
💬 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!
MORE GREAT VIDEOS TO HELP WITH YOUR KNEE PAIN:
✅ HOW TO FIX KNOCK KNEES: https://youtu.be/xac4g75KhcM
✅ FIX PAIN IN THE BACK OF YOUR KNEE: https://youtu.be/UqSHB6KS93s
✅ 8 SIMPLE EXERCISES FOR KNEE PAIN RELIEF: https://youtu.be/_YO4VV6Jl6g
✅ STRENGTHEN THESE 4 MUSCLES TO FIX KNEE PAIN: https://youtu.be/D2p8DxrbgT0
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.")
