6am Morning Stretching Exercise Routine
Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast
Dr. Eric Berg
4.6 • 1.6K Ratings
🗓️ 7 January 2026
⏱️ 8 minutes
🧾️ Download transcript
Summary
Try this simple, full-body stretching routine for flexibility, lower back pain, increased mobility, and more! Incorporate these early morning stretches every day until they become a part of your morning routine. You’re going to love the benefits!
👉 Get Dr. Berg's Daily Routine as a free download: https://drbrg.co/45qtO07
0:00 Introduction: The best morning stretches for beginners
0:11 Lower back stretch
0:56 Cat-cow pose
2:01 Hip stretch
2:36 Puppy pose
3:17 Half down dog pose
4:07 Psoas stretch
4:55 Figure 4 stretch
5:29 Standing quad stretch
6:14 The best lower back stretch
Today, I’m going to show you several stretches to include in your morning routine each day.
The first stretch helps to stretch and strengthen your lower back muscles, while the cat-cow pose helps stretch the thoracic spine and strengthens the mid-back.
The puppy pose on the wall stretches the front of the body and is also an excellent shoulder stretch, and the half down dog removes tension from the upper back and shoulders.
Next, I’ll show you an extension exercise that stretches the flexors and the psoas muscles. I also included a standing quad stretch because it’s great for posture. It can help loosen tight flexors, increase pelvic space, and help with walking.
The last stretch is my favorite! For many people, this stretch helps eliminate lower back pain.
Dr. Eric Berg DC Bio:
Dr. Berg, age 60, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the Director of Dr. Berg Nutritionals and author of the best-selling book The Healthy Keto Plan. He no longer practices, but focuses on health education through social media.
Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients, so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose, and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.
Transcript
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| 0:00.0 | Let's cover how to do the best morning stretches for beginners. |
| 0:03.7 | This video is designed to do as a routine thing each morning until you include it as part of your new lifestyle habit. |
| 0:11.1 | This first video are going to stretch and strengthen your lower back muscles. |
| 0:15.2 | You're going to need something that you can put your hand on so you can find something around in your room and just follow along. |
| 1:01.0 | Thank you. Now you're going to get on all fours and do the cat-cow pose or stretch. In this maneuver, you're going to be stretching your mid-back, your thoracic spine. |
| 1:05.0 | This exercise right here is going to help maintain an erect posture the entire day. So you don't end up like this as you age. This exercise could be done sitting on a chair or some type of platform, |
| 1:50.5 | and you're going to stretch forward and really take all the slack and tension out of the upper back |
| 1:55.9 | and especially the lower back. |
| 1:57.7 | Since we're stretching out the lower back and part of the hips, |
| 2:00.7 | let's do a full hip stretch using this method right here. This next stretch is called puppy pose on the wall. This is one of my favorite stretches because you're not just stretching all the front part of the body, but also the shoulders as well. Thank you. The |
| 2:53.6 | The This next one kind of piggybacks on the last one. It's called Half Down Dog, which is the version of Downward Facing Dog in yoga. |
| 3:25.1 | And you're going to like this one too. |
| 3:26.2 | It's going to take a lot of tension out of the upper back and shoulders. |
| 3:43.6 | Okay. The The Now we're going to reverse the flow to do an extension exercise, and this exercise is going to stretch the front part of your body in the lower part of the |
| 4:15.8 | hips, like the thigh muscles, which are the flexors, and the deep flexor, which is the soles. |
| 4:21.1 | This is another favorite one that I love. Let's get into it. I'm Now let's go back to the hip and do what's called a figure 4 stretch. The |
| 5:07.0 | The This next stretch is called a standing quad stretch. |
| 5:32.3 | And the reason I included this one is mainly for your posture. |
| 5:35.6 | So many people have tight flexor muscles. |
| 5:37.4 | So this is going to |
| 5:38.0 | reverse it and make sure that you have enough space in your lower pelvis. It's going to also help |
| 5:42.3 | your walking as well. Last track Last stretch, and this is my favorite one, is now we're going to actually do a twisting action in your lower back. A lot of people neglect the rotational aspect of the lower back. And for many, this is the antidote to low back pain. Find a place in the floor, |
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