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by 大牙哥

醒来10分钟内做这件事（让你状态超棒！）

Do This Within 10 Minutes of Waking Up (FEEL AMAZING!)

7分钟阅读

醒来10分钟内做这件事（让你状态绝佳！）

摘要

Athlean-X 的 Jeff Cavaliere 介绍了一套四个动作的晨间灵活性训练，旨在醒来10分钟内完成。该序列针对常见的紧绷部位，包括腹股沟、腘绳肌、腓骨肌、髋屈肌和髋部外侧。每天坚持这些拉伸动作，有助于改善全天的身体感受与运动表现。

要点

  • 在醒来10分钟内完成 —— 严格的时间限制有助于防止拖延，帮助建立稳定的日常习惯。
  • 每个人起床后都会有不同程度的身体紧绷感，这使得晨间拉伸尤为有效。
  • 整套动作共包含四个拉伸，大约可在四分钟内完成。
  • 各动作之间衔接流畅，过渡动作极少。
  • 重点针对的部位——腹股沟、腘绳肌、腓骨肌、髋部外侧及髋屈肌——在常规拉伸中往往容易被忽视。
  • 髋部外侧和髋屈肌紧绷被认为是造成腰背疼痛的常见原因。
  • 每个拉伸动作保持约30秒。

动作详解

1. 坐姿跪坐（腹股沟开髋）

  • 目标肌群： 腹股沟、腰背部、肩部
  • 动作要领： 坐在地板上，双脚和脚趾并拢，然后向后沉坐至脚跟上
  • 感受目标： 腹股沟深度拉伸感
  • 持续时间： 30秒

2. 下犬式

  • 目标肌群： 腘绳肌、小腿肌、髋部
  • 动作要领：
    • 脚跟用力踩向地面——不要让脚跟悬空
    • 视线略微向上，以引导anterior pelvic tilt（骨盆前倾），从而加强腘绳肌的拉伸感
    • 如有需要，可将双脚略向前移，以使脚跟完全着地
  • 常见错误： 脚趾点地而脚跟离地——这会降低拉伸效果
  • 持续时间： 30秒

3. 迈步腓骨肌拉伸

  • 目标肌群： 腓骨肌（小腿外侧）
  • 动作要领：
    • 从下犬式开始，将一条腿直接向前迈出，膝关节伸直锁定
    • 将该脚外侧平放于地面
    • 上半身略向该脚方向滑动，以加深拉伸
    • 换对侧重复
  • 感受目标： 小腿外侧有强烈拉伸感
  • 值得注意： Jeff 描述这是一个在常规拉伸中”从来、从来”不会被关注到的部位
  • 持续时间： 每侧30秒

4. 90/90 髋部拉伸接髋屈肌弓步

  • 目标肌群： 髋部外侧、臀肌、髋屈肌、腹部下方
  • 动作要领：
    • 将一条腿向前摆放，尽量使膝关节和髋关节各呈90度角（即90/90 hip stretch姿势）
    • 沉入该姿势，感受髋部外侧的深度拉伸
    • 挺身直立，将拉伸转移至后腿的髋屈肌
    • 可选择将一侧手臂上举过头，将拉伸延伸至腹部下方
    • 换腿后重复
  • 感受目标： 低位时感受髋部外侧拉伸；直立时感受髋屈肌拉伸
  • 持续时间： 每个姿势每侧30秒

相关概念

  • morning mobility routine
  • hip flexor stretching
  • hamstring flexibility
  • anterior pelvic tilt
  • downward dog
  • 90/90 hip stretch
  • peroneal muscles
  • low back pain
  • habit formation

English Original 英文原文

Do This Within 10 Minutes of Waking Up (Feel Amazing!)

Summary

Jeff Cavaliere of Athlean-X presents a four-stretch morning mobility routine designed to be completed within 10 minutes of waking up. The sequence targets commonly tight areas including the groin, hamstrings, peroneals, hip flexors, and outer hips. Performing these stretches daily is intended to improve how the body feels and performs throughout the day.

Key Points

  • Do it within 10 minutes of waking — the tight time window prevents procrastination and helps build a consistent daily habit.
  • Everyone experiences some form of tightness after getting out of bed, making a morning stretch routine especially effective.
  • The entire sequence consists of four stretches and can be completed in approximately four minutes.
  • The routine flows smoothly from one position to the next with minimal transitions.
  • Key areas targeted — groin, hamstrings, peroneals, outer hips, and hip flexors — are commonly neglected in typical stretching routines.
  • Tight outer hips and hip flexors are identified as a frequent contributor to low back pain.
  • Each stretch is held for approximately 30 seconds.

Exercise Details

1. Seated Heel Sit (Groin Opener)

  • Target muscles: Groin, low back, shoulders
  • Form cues: Sit on the floor with feet and toes together, then sink back down onto your heels
  • What to feel: A deep stretch through the groin
  • Duration: 30 seconds

2. Downward Dog

  • Target muscles: Hamstrings, calves, hips
  • Form cues:
    • Drive heels firmly into the ground — do not leave them raised
    • Look upward slightly to encourage anterior pelvic tilt, which intensifies the hamstring stretch
    • You may need to walk feet slightly closer to achieve full heel contact
  • Common mistakes to avoid: Keeping toes planted while leaving heels off the ground — this reduces effectiveness
  • Duration: 30 seconds

3. Step-Through Peroneal Stretch

  • Target muscles: Peroneals (outer lower leg)
  • Form cues:
    • From downward dog, step one leg straight through with the knee locked
    • Rest the outside of the foot flat on the ground
    • Slide the upper body slightly toward the foot to deepen the stretch
    • Repeat on the opposite side
  • What to feel: An intense stretch along the outside of the lower leg
  • Notable point: Jeff describes this as an area that is “never, ever” addressed in typical stretching
  • Duration: 30 seconds per side

4. 90/90 Hip Stretch into Hip Flexor Lunge

  • Target muscles: Outer hips, glutes, hip flexors, lower abs
  • Form cues:
    • Bring one leg forward, aiming for a 90-degree angle at both the knee and hip (the 90/90 hip stretch position)
    • Sink into the position to feel a deep stretch in the outer hip
    • Rise up tall to shift the stretch into the hip flexor of the rear leg
    • Optionally raise one arm overhead to extend the stretch into the lower abs
    • Switch legs and repeat on the other side
  • What to feel: Outer hip stretch in the lower position; hip flexor stretch when tall
  • Duration: 30 seconds per position per side

Mentioned Concepts

  • morning mobility routine
  • hip flexor stretching
  • hamstring flexibility
  • anterior pelvic tilt
  • downward dog
  • 90/90 hip stretch
  • peroneal muscles
  • low back pain
  • habit formation

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