Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast

6am Morning Stretching Exercise Routine

Jan 7, 2026

Discover a lively morning routine filled with effective stretches to boost flexibility and alleviate lower back pain! From the cat-cow pose for spinal health to the puppy pose that stretches shoulders like a pro, each exercise is designed for beginners. Learn how to enhance mobility with hip stretches and twist away tension with a soothing rotational stretch. Dr. Eric Berg shares techniques that not only invigorate your morning but also help improve posture and overall wellness.

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ADVICE

Morning Lower-Back Strength Stretch

Do this simple lower-back stretch each morning to both stretch and strengthen the lower back muscles.
Use a nearby support (a table or chair) to follow along and stabilize the movement.

ADVICE

Cat-Cow For Thoracic Mobility

Do cat-cow on all fours to mobilize the thoracic spine and improve mid-back posture.
Practice to maintain an erect posture and avoid a hunched position with age.

ADVICE

Seated Forward Release For Upper Back

Sit on a chair or platform and stretch forward to remove slack and tension from the upper and lower back.
Use this seated forward stretch to relieve upper-back tightness and relax the hips.

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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.