5 Stretches You Should Be Doing EVERY Morning!

If you wake up in the morning feeling tight and stiff, then there are 5 stretches you should be doing every morning. In this video, I am going to show you a quick 3-4 minute stretching routine that you should be doing every morning to feel amazing.
Depending on how you sleep, you could easily be feeling tight or stiff when you wake up. In order to combat this, I came up with a stretching routine, one that I do myself every day, that takes very little time out of your morning but will have you feeling 10 years younger. So after you roll out of bed and before you have your morning coffee, just find a little space where you can do these stretches.
The first stretch up is a dynamic one called the bridge and reach over. This dynamic stretch starts with a good glute activation by driving your feet into the ground and lifting your butt up into a bridge position. Not all stretches have to be done passively. The active contraction of the glutes will actually help to accentuate the stretch placed on the hip flexors on the front side of the joint and increase your range of motion.
Once you are in the bridge position, you'll want to reach up and over the opposite shoulder. Doing this will help to mobilize the thoracic spine. Most people have a hard time getting rotation through their thoracic spine and doing this stretch will make sure that you unlock any tightness or stiffness you might have in your upper back.
Next up is something called the QL slide. QL stands for quadratus lumborum, a deep muscle in the back that, when tight, can actually cause back pain. You might think it's a dysfunction in your spine, but the reality could be that this muscle is just too tight. The problem is, however, that this muscle can be hard to locate and therefor stretch. The good news is that the QL slide will be able to loosen up any tightness and help to eliminate that nagging back pain.
Simply drop a leg back and use your arms to prop up your body into a side bent position. Try and maintain this position for 30-45 seconds each side and look to feel the stretch most in the outside area of your lower back just around your waistline. Doing this will help make your back feel that much better.
The third move up in this morning stretch routine is the squat and reach. This is done by getting into a deep squat with your hands between your feet and elbows driving out into your inner thighs. From here, you are going to want to keep one hand planted on the ground and with the other, reach up high over your head. Rotate your torso so that your arm is directly perpendicular to the ground. Do this on both sides.
This stretch will not only target thoracic rotation, something that we don't get enough of and leads to upper back pain and stiffness, but will also help to stretch the adductors in the legs and mobilize the shoulders. These are common problem areas for people that wake up feeling tight and stiff.
Now we have to stretch our hip flexors. having tight hip flexors is a chronic problem for people that sit all day when they are working. In oder to stretch the hip flexors, you will want to get into a lunge position to start with one knee on the ground. From here, push your hips forward to feel the stretch on the hip flexors on the back leg. While doing this, put your hands behind your head and rotate your torso to the side of your forward leg.
Once you do that, switch the position of your legs and rotate to the other side. This hip flexor stretch might be similar to one you've done or seen before, but the difference is that you push your hips forward so that you stretch the hip flexors instead of the quads.
The last stretch in this morning stretching routine will target your hamstrings better than any stretch you have ever done. Likely, when told to stretch your hamstrings, you bend over and try to touch your toes. The problem with this is the rounding of the lower back, which negates some of the stretch you are looking for.
Instead, from a standing position, I want you to perform a simple hip hinge. As you hinge your hips back, bend your torso down at the waist. You should feel an intense stretch on the hamstrings that you likely haven't felt before. This will also help to reinforce the hinge movement needed during your workouts.
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[@L1nk880]

I love how Jeff just wakes up with a pump like I wake up with a headache

[@xxstormbringerxx]

😂 RIght! It amazing. 😅

[@alfie130]

Bro I can’t stop laughing lol

[@garymorgan4792]

Hahaha 😂

[@EriqKoontz]

How many of us would really enjoy watching him wake up?

[@rcmfjones]

Sleep apnea?

[@tesla-spectre]

To expect myself to do this every morning seems like a bit of a stretch

[@elijaholing]

Ayyyy

[@michaelsmith3603]

Waiter, check please!

[@trealsteve]

He’ll be here all week, folks!

[@Stuart_BW]

Jajaja

[@MattTGM]

*nice*

[@aarush_tiwari27]

I'll add this to the list of things that you've asked me to do

[@stujm8376]

You’re not on your own…

[@kz7115]

Don’t disappoint Huberman, either. And remember to write your three morning pages.

[@trealsteve]

@@kz7115 Oh, I got more than three morning pages to write. 🚽

[@ShaneLOVESfish]

Don't forget face pulls haah😂😂😂

[@Mohammad-nv4qn]

my list doesnt have free space anymore

[@LittleBpaulmuller-Owners]

0:30 Bridge and Reach over 1:35 QL Slide 2:30 Squat and Reach 4:00 Hip flexors stretch 5:20 Hamstring stretch 2-3 times each side, 10-15s each time

[@Nethanel773]

Thanks!

[@shake1494]

Thanks man. Bless you.

[@Nethanel773]

@@m057584 Jeff said 10 -15 secs for each stretch. Also, he said not to rush through these. My impression with stretching in general is to move at a slightly slower pace than when doing weights, and doing weights itself shouldn't be rushed either.

[@FitFighter15]

Thankyou Legend!

[@billmyles9002]

Thank you homie

[@guitardude912]

Great stretches to do in between sleep sets

[@whiskystefan1978]

this is a criminally underrated comment!

[@drbikeshorts]

Jeff wakes up. Jesse’s there with a camera.

[@DeezNuts-ik6xl]

😂😂😂

[@the_real_cookiez]

Thanks Jeff! After including this stretch to your daily recommended routine, my daily routine only takes 7 hours to complete!

[@joejojo1483]

Some host, didn't even serve us tea ☹

[@clickbait007]

Haha.. love it!

[@dmi5664]

But did you remember facepulls?

[@the_real_cookiez]

@@dmi5664 Yes, that's step 128, which occurs on the 5th hour I believe.

[@CanI...]

You know Jeff is savvy financially when, although he has a lot of money, he doesn't throw the pants out just because it has a hole in the knee. Respect!

[@stevencarney3]

Likelya favorite! I get it!

[@annakochanowski5877]

A needle and thread can take care of that hole

[@thamadflava]

Bridge-and-reach-over and Jeff Cavaliere (whose video I picked it up from) saved my life. Have been *struggling* for 5 years with an L5S1 herniation until I saw the vid on the subject 3 or so years ago. Couldn't go through a single day - even the most relaxed one - without pain and suffering. Couldn't bend over to tie my shoelaces. Now that I do this particular stretch daily I'm in business - I'm back in the gym, I can walk as much as I want, I can do work around the house and / or lift heavy stuff if need be, I am OK if I have to sit in front of a computer for 14 hours - that is to say, I live a much much much happier life now. Some people disagree with you on some topics or whatever - F 'em, you saved MY life, and I will be forever grateful. Thanks Jeff, we really don't deserve you, but I'm happy you're here for us anyway.

[@Geoffana]

I got same thing I’m take your advice and implement this into my routine. Thanks for commenting hopefully I have same results I been searching for 14 years to get pain free again. I’m doing well now just looking to keep adding things that can keep me progressing

[@joetacchino4470]

That’s awesome man.

[@robrider838]

Similar to me 9 months ago. Jeff is great and so is Bob the physio from the UK. I recommend starting with the simple glute bridge before progressing fully to the reach over.

[@guywhoasked6046]

Thats also useful in grappling martial arts too like bjj and wrestling its one way to get out of a submission and its an exercise put in our drills, awesome stuff

[@amandamate9117]

is it safe just to wake up and stretch muscles without any warm up routine? this is what i am asking myself all the time.

[@Klurpaderp]

I failed and had coffee first 😂 but seriously, Jeff is literally the most useful fitness guy on youtube. Even the hamstring stretch, a simple change to the norm and omg i could really feel it!

[@HavasiP]

Dude has Minecraft furniture

[@Michael-ue3ku]

Strange looking house. Big but weird

[@markyanish1188]

😂😂😂😂😂😂

[@cassiuscarter2832]

Idk howyou noticed that I don't play that game and I still can't stop seeing it

[@roberthughes3905]

Hey Jeff, I watch your videos and take the advice for exercises that apply to me. That said, I'm 60-years old with 2-fake knees, a stent in my heart, and a bad right shoulder that needs an operation to fix. BUT, since Jan 1 2024, I've lost 39.5 pounds, leaned down, gotten stronger, and replaced fat with muscle. Again, I may not agree with everything you put out, but what I do use from your advice has worked really well for me. Thanks, Rob

[@ninadbhave5133]

good on you! I have two bad shoulders with severely atrophied supraspinatus which hampers pretty much anything I can do for upper body as well as congenital lower back issues, but I also try to follow along for as much as I can esp for lower body and torso

[@moneyman2200]

This is a bloody good morning flow to get things limber, targets everything. Love it

[@ravinnovate]

Jeff, you have a beautiful home. Thanks for having us over today.

[@randallmason9687]

I can't stretch like that from cold. Jump in a hot shower to loosen up, then stretch. It looks like a great routine! Definitely going to give it a go!!

[@cathycraig1301]

That sounds like a good idea!

[@LittleBpaulmuller-Owners]

Do you jump into hot shower before workout too?

[@LittleBpaulmuller-Owners]

You warm up by moving the body, dynamic stretch is one way you do that

[@randallmason9687]

I jump rope, or bike ride a little before a workout.

[@beardown6574]

I workout every morning and also have a set stretching routine. So these will definitely be added for sure!

[@instrong]

That is what I needed, bro! Tkanks to your videos I started working out at home cuz I don't have access to gym! And now I'm even trying to film my workouts to help others like you helped me! Thank you for helping me to find my passion in fitness

[@LocalFoe]

56 years old and already have a morning stretch routine, and I agree 100% that as we age, flexibility is paramount to a healthy lifestyle. I am gonna add that hamstring stretch. That's fantastic. Thank you

[@HABO2210]

Well I'm twice your age and I already have to have a morning stretching routine (scoliosis is a bitch)

[@rh6108]

we're not old, we just need to strecth more!

[@amandamate9117]

is it safe just to wake up and stretch muscles without any warm up routine? this is what i am asking myself all the time.

[@Ace-fg4dx]

Also 56, avid hiker that never stretched enough. Got away with it until recently. Get a routine early and stick with it.

[@Hendrixhimself]

@@HABO2210 You're 112 years old?

[@trey3714]

That hip flexor stretch was unreal. I found myself doing it for an extra 10 seconds.

[@ShatteredWindowpane]

For the love of God, thank you Jeff, we've all been asking for this for years. This is a great routine.

[@laf0106]

Morning stretches are the best

[@savagepro9060]

wife: it depends on what is being stretched

[@LizzieMcgraw]

Appreciate the realness in your content, it's like a dose of authenticity

[@joebaladez]

Been following you for about seven years and still going strong you help me get to the place. I’ve always wanted to be. Thank you

[@anastasisvoudouris4510]

And here I am, on a sunny Sunday morning, watching it on my desktop, where I just sat after waking up, drinking my coffee and deciding to start on Monday.

[@esther.f.g]

Jeff always comes with a helpful video, thanks for sharing

[@zacharygerlach3809]

Just wanted to let you know that after praying for my back pain to go away, God sent me your videos. Has been very helpful so far and I feel motivated to continue work on my range of motion and core strength. Thank you!

[@deepfriedbollocks4402]

I think the algorithm and a subscription sent you the videos. God has seen this website, and he is not happy

[@businessmonkey4726]

I'm definitely adding these to my routine. I had costochondritis a few years back and I did (and still do) T-Spine mobility exercises and stretches that I learned from this channel. I'm back to lifting heavy and feeling great all thanks to you Jeff. You're the real deal and I can't be more thankful.

[@pdill51]

thought they must be such a challenge for a 74yr young chap, but tried the first one at my own time and managed to do three repetition, and by jove i felt the difference !!! Many thanks

[@remembermorrison]

Thanks Jeff! I do a 10 minute or so yoga inspired stretch routine every morning. The days that I skip it, I noticeable feel older.

[@DeadeyeJoe37]

We need more mobility content! Muscle building and exercise content is great, but mobility needs a little more attention, especially as you get older. In my 20s and 30s, I was alright. Late thirties and now in the 40s, mobility suddenly needs a lot more attention. All the stiffness and mobility restrictions affect my workouts. Squats became painful on my knee, bench starts to hurt shoulders, etc. After I started looking at mobility and doing stretching along with working out auxiliary muscles and things have gotten much better. As an anecdote, I started doing some Yoga and after my first session, I felt 10-20 years younger and a lot more springy.

[@NilsenMouind]

same here

[@3opaH]

What yoga exercises do you do?

[@DeadeyeJoe37]

@@3opaH I have a couple of power yoga playlists that I use. Here's one: kzbin.info/aero/PLWNQ0azOoUfwYT6ylR70g-gxiac_22mNf&si=ZyaabmgHaMtprxK4

[@DeadeyeJoe37]

@@3opaH I do power yoga routines. Being strong with weight lifting is one thing, doing power yoga is something else. Both are challenging! I'll reply with a playlist I use. If it doesn't work, look up WithinMVMNT 30 day Yoga challenge

[@DeadeyeJoe37]

@@3opaH Here's the power yoga playlist: kzbin.info/aero/PLWNQ0azOoUfwYT6ylR70g-gxiac_22mNf&si=ZyaabmgHaMtprxK4

[@alandiaz6752]

Jeff is the best! I’ve modified the PPL routine he provide a few years ago and with not eating any more processed sugars (which was extremely difficult for me and my sweet tooth) have notice a huge difference in how I feel, my strength, my energy and my focus on longevity as I get older. Thank you Jeff! One day I’ll actually buy one of your programs to check it out.

[@parkeparker7585]

Exactly what I needed! Thanks Jeff!

[@FitFighter15]

Thankyou Jeff, I appreciate your efforts!

[@Jaa_morant]

Do pre night stretches now

[@laletonio]

I had an elbow injury, so I made a pause in my gym training, but I started to do yoga each day and yes it is definitely helps to feel much better!

[@richardbevan23]

I've woken up every morning for years with stiff and sore lower back. Honestly just doing this the last 2 days has already made a huge difference! If it continues to relieve it will genuinely make a great improvement to my daily life. Thanks Jeff (from a nearly 50 year old in England)

[@afroponix3414]

As a yoga instructor I couldn’t quick any faster Edit post watch: yes these are all very good and of course there’s modifications to make things harder.. much harder if wanted. Mobility is so important. As someone who has shattered their ankle and had 3 torn shoulder tendons and to now have 100%+ mobility and no pain issues at all I consider it a miracle.

[@JiisB]

Needed this. Thanks coach!

[@TommyOhmalley]

Thank you. I just took the 10 minutes to do these stretches and I can already tell it’s gonna change my life from the better. I feel great and my right hip that’s always tight already feels better. Incredible stretches that I didn’t even know of to be honest. I can’t thank you enough

[@ginarussell6098]

Thank you, Jeff. This is exactly what I have been needing . I have seen a PT for my lower back, and they did not even come close to these exercises. They Were a waste of time and money.

[@sethjohnson7825]

I swear he reads our minds lol. Now what about constant bloating no matter what you eat

[@antontzonev1194]

See the doctor maybe.

[@sethjohnson7825]

No, I didn't think of that.🤨

[@TheGrossMeta]

I didn't know 30 people could be first 😂

[@elpedropablo]

So I was the second 😂

[@Superdadbod]

After me your first.

[@andreyegorov130]

Me 31st

[@bvrning.phoenix]

Thank you so much Jeff! Your videos are so inspiring

[@gadku2574]

Thanks for that set of stretches 🤸‍♂️ starting my new morning routine.

[@thebourgeoispunk]

It’s nice to see Jeff in a real world scenario outside of the gym, I can relate a lot more to videos like this.

[@EliteJordan5]

Every like = 1 push up

[@XHackZUSA]

About 12 is doable

[@syeedzeehan290]

Can you do 2 for every push up?

[@meatballcat4083]

I. LOVE this version of the rdl hamstring stretch. So much nicer than regular good morning stretches. ❤

[@kooskansloos4834]

Jeff, thank you so much for putting this online for free. I've been struggling eith my back with different problems in different areas of my back. Recently the lower back seems the new target of 'pain', can't even stand up syraight normally after sitting... It's pathetic. These exercises hit the spot! Been doing these a few days, to less actually, but they're actually working. Took up swimming un the slipstream of it all... So sincerely thanks for putting this and all your other videos up to make me and world fitter. Greetings from Rotterdam, the Netherlands 👊🏽

[@LittleBpaulmuller-Owners]

He made lots of back pain vids

[@Nreeko16]

Another interesting thing that i will never do.

[@mr.stingray8709]

Good stretches. But first thing in the morning is making my bed. I've promised to Admiral McRaven. 🤘

[@Simionus]

First thing i pray,without him i can strech all day long but for nothing!

[@danadudley3127]

Thank you, Jeff! You're the best. I will do this every morning, especially the hamstring move was great for me. 💪🏾

[@Mara-vp5cv]

Awesome!! I can now switch it up from the previous "Do this within 10 min of walking up" routine which has work wonders for me. Thanks Jeff!!!

[@JosephBosas]

Jeff: Just did all five of these and feel absolutely amazing. Admittedly, I do the first one every day, but the last four absolute icing on the cake

[@MuscleMTG]

These worked me when chiropractors and physical therapy did not. Thank you

[@MtKybalion]

Jeff, no joke, When I first did these stretches the day you released this and for some reason I had to urinate after and it burned like crazy. These stretches were super painful. Something must've loosened. I really needed these, Jeff. Been doing them multiple times a day now. You are a God send. Thank you so much.

[@bencefarkas8598]

Jeff,this routine is brilliant! Will do them every morning

[@DarthBalsamic]

I do some of these already and will add the rest. They do work. My biggest problem was the lower back and I've had it since I was a teenager. These stretches helped with that.

[@alwayzdancing]

Wouldn't you just know that I woke up with a fair amount of LBP and this stretch session helped relieve it by 75% in just the one session?! Awesome thanks for always driving us to take better care of our bodies.

[@atcstooge3497]

Thank you Jeff! Your QL slide has improved my left lumbar pain tremendously! It’s bothered me for years and you’ve helped me than my chiropractor. QL slide for the win!

[@goateffzeh5896]

That’s what I needed, a short morning routine that exactly targets my problem areas. Crazy how he always meets my needs with his videos

[@masonaubin2796]

hes got everything its great

[@goateffzeh5896]

@@masonaubin2796 There is other good fitness KZbinrs I watch for specific sports but for the overall knowledge there is no one better in my opinion at least

[@LittleBpaulmuller-Owners]

​@@goateffzeh5896he's watching you while living in your wall

[@harbinger3359]

Thanks Jeff you literally save my life...again.

[@TheMaxAwesome]

Just got back to martial arts training after years away from injury. Brazilian Jiu Jitsu specifically, where every millimeter of mobility counts. These stretches are core to every warm up workout we do. Definitely a good morning routine. Thanks Jeff!

[@ltnnakkmendoza]

Stretching is very important. I understood it late in my life. I have an hernia and barely couldn't walk after a day work. Since i'm stretching several times a week, i'm back at the gym. Don't ignore this vid.

[@midnitetravler1874]

dear Jeff, I've been watching your videos for a little over two years now, in fact once upon a long time ago i looked like Jessie before you started training him. Just like Jessie i started from 0 and used your workout for beginners combined with the hard gainers diet (modified to what i liked and could be consistent with) to get myself started. which by the way worked wonders. 2.5yrs later Im looking much better gained a good amount of muscle and do a 5 on 2 off schedule at the gym. ( from 135 lbs to 170 lbs now) however, i was backpacking out of the country last winter and ended up in a motorbike accident that broke the mid schaphoid bone in both my wrists. which ended my gym days till I'm all healed up. it has been about 6 months now and my wrists are healing well, and it won't be too much longer now before i can return to the gym and get back to it..... my Dr. has cleared me and the casts are, replaced be removable braces. i know I'm not yet ready to start lifting again with my right hand since it still sore and tender and needs some TLC to recover the ROM i once had. so my question is, can you offer up some good tips and pointers for returning to training after a wrist injury so... once it is safe to start lifting again of course.

[@LittleBpaulmuller-Owners]

Can you use strap?

[@John-vd9un]

Very helpful stretches - especially the ones for the hamstrings and QL! Thank you!!!

[@SuperJezusek]

This really works…thanks!

[@davidwells3696]

Squats are not that easy for many of us who are recovering from an injury, but a worthy goal, I'm getting better.

[@shlamushaaretz5357]

Thanks Jeff

[@erinmichelle4475]

Exactly what I was looking for. Thank you. They’re all wonderful but I REALLY needed that hamstring stretch 🙏🏼🙏🏼🙏🏼 😊

[@pierrea3094]

Best PT in the game hands down

[@adamipolito2152]

These moves came at the perfect time in my life. They work amazing.

[@AcrioAlarius]

Perfect timing ⏱️

[@Nethanel773]

Thanks, as always, for putting this up.

[@user-vu7sc9uq2x]

Thank you Jeff for all the free instruction on just about everything related to physical fitness. Your the go to on proper weight lifting form. No nonsense, thanks again. Dave in Clovis, Ca

[@bradbo3]

Ive been doing the bridge reach one for 4 years now. Really helps me not start off the day stiff or sore.

[@Phaedrus27]

Jeff is the yogi we never knew needed. Legit.

[@MsPowerfull23]

Excellent!!! It really works. fast way to release pressure from your lower back 😊

[@elpedropablo]

Love you Jeff!🎉

[@jameshargreaves8420]

That hamstring stretch at the end is great! Thank you :)

[@shortfilmsshoponmahbubul1289]

Excellent Jeff Thank you ❤

[@JoseRodriguez-ce1xv]

I tried these stretches. It felt good , the back felt fine. In the early evening after doing the streches in the morning my back was sore and tight. I have remember I am 65 years. I'm not in my 30's like you. Suggestion just remind the older guys to do it to there limits love the stretching exercises. Way to go thank you. Jose from New Jersey

[@gibstera5580]

Thank you for sharing

[@yotu9670]

Nice exercises. Didn’t see them do get anywhere else

[@AshW451]

Hi Jeff. Long time follower here. I am happy to see the hip flexor stretch mentioned here because i get such bad stiffness in my left hip ( when i was 14 i fractured my AIIS) and that stiffness has never really 100% gone away. Would love to hear some advice on how to get rid of this periodic tightness once and for all. All the best! 👍💪

[@LittleBpaulmuller-Owners]

He made several hip stretch videos

[@luciehsuen8981]

Thanks Jeff. Theses stretches are helpful. I will add them to part of my stretches daily. 👍

[@maryamabdullahi1243]

I need to set reminders to do this instant, no excuses.

[@dennex911]

I was doubtful, but tried it and yes, it works. They were challenging and I couldn’t do it all exactly the way you did them, but focused on the muscle areas you were emphasizing and do feel really good now.

[@MrTRoth3]

This is the best thing ive seen in a while. Everday i struggle with the tightness all over from a sitting job after the gym. But today after this. I feel really good.

[@Norsky777]

Jeff, great advise as always. perfect timming too i have been really sore these past few moroings and wondering what to do. Can't wait to give this a shot before turkey hunting tomorrow morning.

[@space.man23]

You are the man Jeff!

[@seanchan4478]

There's this stretch I've been trying, I doubt I made it made it up, but it's been helping a lot. I bend my knees as far as they will take me, turn my fingers towards me palms on the ground, elbows bent, then I put my head to the ground . I look like a frog bowing it's head, lol. Then I raise myself up, fully extending my legs and Raise my arms to the sky. It's really cleared up my stiffness amd pain from sleeping.

[@k00baa]

Hi Jeff. I've been watching your videos for a few years now and always come back to learn how to get the most out of the exercises. I have a Baker's cyst in my right knee and because of this I'm afraid to do any leg exercises - could you please let me know what exercises I can do or how I should do them to not worsen the condition? Thank you!

[@LittleBpaulmuller-Owners]

How can he know what caused it Get it checked out

[@gemvac]

You are my hero!! Thanks for this stretch routine, it’s amazing!!

[@BIRDIEBANANADG1.0]

I have been wanting to start stretching. I am nowhere in my fitness routine. Been lazy tbh. This is a great place for me to start. I hope to seen longevity and maybe some increased skills out on this disc golf course after doing this or weeks and even months. Thanks Jeff.

[@chollyhodls1720]

Yes! Thank you so much Jeff! 🙌

[@RockLloque]

This is my new morning routine. Thx Jeff

[@stevelemieux985]

Good advice Jeff will be trying it out for sure

[@Jay_0994]

Super great stretches! I will begin incorporating these into my morning routine. Are these advisable before you’re about to have a heavy leg day?

[@LittleBpaulmuller-Owners]

Dynamic stretch: before exercise Static stretch: After exercise or before bed

[@sevdalinabratovanova6993]

Amazing and it does help for people who work sitting all day! Thank you so much!

[@akiramiyazono]

Just started today, and now my coffee all before 7 am :)