Love this routine Tom... I would do stretches before but i’ve been following your routine now for about over a month and not only have I felt my recovery get better but my performance on the bike as well... I even had to change my bike fit slightly since my muscles/body aren’t as tight as they used to be! I’ve been recommending your page to my other team mates as well, thanks Tom!
I race roadbikes and ive been super lazy with my stretching, but this video - combined with your others - really helps me to get my stretching done. amazing job, thank you!
Hey Tom, thank you for this video. It was great. I feel besides my hips my achilles are very prone to being tight and inflamed. Could you do one for achilles and feet as it is foundational for preventing injury in triathlon based sports. The second thing is that when we are hunched our necks and upper back experience a lot of strain in a fixed position. Could you please show us how to loosen this up. Thank you for all your hard work with these videos
I'm an ardent fan of your channel. I do the flexibility & mobility routines everyday. It would be very very very helpful if you can come up with versions of flexibility & mobility routines for running .... Would love it. Thanks. Keep up the great work. Kudos.
Following Tom’s channel for a couple of years now, and found the 90-90 position with PNF helped massively with reliving me of my ITB symptoms, thus giving back the opportunity to run further than I had thought possible. Have continued the almost daily ritual with very limited return of tightness and referred pain. Thanks for the miles Tom!
I don't cycle much Tom but this is one of your best videos, some stretching that I have never done and is very much full body! Cheers Tom, you are really appreciated!
Tom, always enjoy & use all your training tips...they are the best i have ever seen anywhere...only recommendation for being able to see back, shoulders & chest alignments in various positions would be to wear a compression shirt that hugs the body instead of a loose t-shirt which blouses out & obscures those body lines; same with using compression bike shorts for same reasons to see the hips quads hamstring & glutes alignments better. im a fitness trainer & found that doing that helped my clients transfer alignments visualized from my demonstration to their own body lines better. I have saved all your programs to review your excellnent explanations which is a greater positive from other sites; your details & hints or modifications make your presentations far superior. The relaxing tone of your voice & articulation are perfrct. Looking forward to the next program...again thank you for the best information out there...Gratefully & Respectfully, Brady
Thanks a lot! I used to cycle over 8 hours a week, but lately my mileage started rapidly decreasing because of tight muscles and back and hands pain. Those excersises really start to make me enjoy time on my bicycle again. Cheers, Greg.
This felt great. Your videos are really helping me with my hip pain after cycling. I didn't notice how tight my shoulders were but after this, I can feel tension draining from them. Or blood flowing? I don't know but it feels great. I didn't realize how tight I was and how weak my muscles are!
Thanks Tom, I did quite a few cycling miles yesterday. I got up out of bed this morning my legs were so stiff and heavy. Followed this routine, I feel so much better now. 😊
Tom love your work. you have the best static pose sequences out there. imo, i'd love to see ya take it to the next level and integrate your fine work with more movement flow. put that into a mobile app thru a daily routine and I'll buy into it
Super nice follow along mate. I'm a cyclist so this routine is super helpful, but next time you should try to integrate the patella tendon as well, as its also under a lot of pressure during harder training rides. Cheers and hope you end the year on a great note!
Such good routine! After two car accidents, and a couple more on the bike my back has suffered a lot. These flexibility routines of his have helped me so much to recover strength, flexibility and mobility! Thanks a lot for the content. (=
Super helpful! Due to the one-sided load of riding in a relatively aggressive position, I naturally put a lot of strain on my neck muscles and after the 20 minute flexibility routine, it already feels so much better... I have to make this a daily routine.
I was looking for exactly such a routine and now I've found it! I'm so glad and feel so much better after following this routine. Thank you for your immensely great content, Tom!
This is also helping plantar fasciitus i am trying to alleviate. Any other excercise routines to reduce plantar fasci area tightness would be appreciated
This is a great routine! I'm more of a swimmer with a bit of cycling thrown in from time to time....this is even good for swimmers (all that forward rounded postures swimmers and cyclists have!) I enjoy your swimming follow-along as well! thank you!
Love this routine! I'm really enjoying following along with your videos. Would you be able to make a volleyball mobility/warm up or an after-practice stretch?
Omg I started cycling to work 3 weeks ago and my legs are sooo heavy and my hips are sore at the moment. I just did this routine and it’s instantly helped. Should I be doing this daily? I cycle everyday now.
Incredible job Tom. I m so grateful for your posts and videos about stetching and flex. My muscle stiffness is so difficult for my activities and your videos are so so helpful. Trully thank you. P.S. Could you make a video for stretching of a tennis player. Trully thanks again!
Hi Tom, first of all thanks for the exercises, they help me as triathlete a lot. One question though. I breathe the other way around in the shoulder rotation exercise. So i breathe out when my elbow touches the ground. It feels better. Is that ok?
What about a strength training flexibility routine? Dont know if its relevant really... i do strength/weight training in the gym 2/3 times a week mostly leg focussed, trying to increase my strength and get some growth. Since april I started stretching 5 times a week for the splits/middle splits/pancake. Wondering what would be the right way to go at it, since with muscle soreness from the heavy weights seem to get stiff. But maybe i just have to keep on going and that will work itself out.. Youre videos are the best by the way, watching and learning everyday!!
Hi Tom, first of all..thx for your follow along series. They are really helpfull!. I got a general question..is it better to do some stretching before or after a training session?. Or doesn't matter when you do the stretching?.
I ride 5000-8000 miles a year and have never stretched until today......my 58th birthday. gonna commit to this everyday for 1 year. thanks so much for this
Tom, can you please make a video about a complete instruction on how to make our own flexibility & mobility routine?🙏 Like explaining about what we can do for hip mobility, is it better to just do a hip swivels and/ combine it with a pigeon pose? And for spinal mobilization do we just do cat camel pose or we combine it with pretzel? And for shoulder flexion, which is better? Butchers block, child pose, or downward dog? Or maybe its better to do them all? And also other movements for all the other aspect of our body.😵 And also explaining the difference of doing flexibility & mobility like for flexibility did you just hold a position for 10 sec, and for mobility did you just do a position for 5 rep and then hold for 5 sec? And explain which movement is better like is pigeon pose better for our glutes flexibility and does that means that for glute mobility its better to do a single leg romanian deadlift?😵 Cuz im currently putting together a greasing the groove & an intense full body flexibility routine that combines both pike, pancake, front split & middle split. And also make a full body mobility routine as a warm up for a full body workout, and i read somewhere that stretching pre workout can result in less strength during the workout, so im really confused as to what to do, do i just jump into the workout, but that also can leads to injury without a proper warm up☹️ Im sorry if its such a bother, i thank you from the deepest of my heart for all the routine that you posted, cuz I didn't find anyone else that does flexibility like you, no wonder you were called flexi god😂
Would love a stretching/mobility routine for boxers or other combat sports athletes. Maybe focus on the shoulder cage/arms/chest and light stretching for the legs. I always take bits and pieces from each of your routines to help create my own after training. So it would help so much to centralize a great routine. I’m happy with any vids you do release though!
Congratulations with your more then 500.000 members. I’m one of them. You bring me a lot Tom. Question: do you recommend this routine before and/or after a spinning session of 60 min? Thanks Tom.
I wanna say this is one of the best videos on stretching 🙆🏾♂️
Danke!
I had a 6-hour cycling yesterday. This set of stretching helping me a lot ! Very effective. Thank you
It actually works, I feel so much better! Thank you🌸
I started cycling recently and my body was sore.. But now all good 👍
Best routine for cyclists. I add two or three excercises to stretch glutes more and the results are astonishing. Thanks! 💪
Which one do you add?
Half-pigeon pose for example, I just stay in it and breathe calmly until I feel the tension goes away.
I had a 6-hr cycling yesterday. This set of stretching helps me a lot on releasing tension of particular muscle, very effective. Thank you
Love this routine Tom... I would do stretches before but i’ve been following your routine now for about over a month and not only have I felt my recovery get better but my performance on the bike as well... I even had to change my bike fit slightly since my muscles/body aren’t as tight as they used to be! I’ve been recommending your page to my other team mates as well, thanks Tom!
I race roadbikes and ive been super lazy with my stretching, but this video - combined with your others - really helps me to get my stretching done. amazing job, thank you!
Thank you so much for your videos. I have been doing them daily for the past 6 months and they have changed my life. Much love!
I'm a keen cyclist and have been doing this stretch ater a couple 100k+ sessions and its paying off. Thanks and hi from Spain
That is great for my lejog training and conditioning thank you! Will be doing it every morning for the next two weeks
Hey Tom, thank you for this video. It was great. I feel besides my hips my achilles are very prone to being tight and inflamed. Could you do one for achilles and feet as it is foundational for preventing injury in triathlon based sports. The second thing is that when we are hunched our necks and upper back experience a lot of strain in a fixed position. Could you please show us how to loosen this up. Thank you for all your hard work with these videos
My bike is my only form of transportation and this vid really helped me out. Thank you!
Great video! Went for a ride today and my hips were super tight, this vid was perfect.
The best stretch routine ever. Thank you.
Thanks
I'm an ardent fan of your channel. I do the flexibility & mobility routines everyday. It would be very very very helpful if you can come up with versions of flexibility & mobility routines for running .... Would love it. Thanks. Keep up the great work. Kudos.
Done it :) th-cam.com/video/d4ZJXhCmORA/w-d-xo.html
@@BodyweightWarrior thanks for the response. If I'm a daily runner, how frequently should I do the flexibility routine.
Following Tom’s channel for a couple of years now, and found the 90-90 position with PNF helped massively with reliving me of my ITB symptoms, thus giving back the opportunity to run further than I had thought possible. Have continued the almost daily ritual with very limited return of tightness and referred pain. Thanks for the miles Tom!
@@stephenhuman8082 thank you for your response. :)
First time for me following this and I immediately found it so much more effective than many others I found around.
Thank you for this routine it helps me so much after cycling.
I don't cycle much Tom but this is one of your best videos, some stretching that I have never done and is very much full body! Cheers Tom, you are really appreciated!
Valeu!
I've been waiting for this!! Best thing to wake up to. Thank you!
Tom, always enjoy & use all your training tips...they are the best i have ever seen anywhere...only recommendation for being able to see back, shoulders & chest alignments in various positions would be to wear a compression shirt that hugs the body instead of a loose t-shirt which blouses out & obscures those body lines; same with using compression bike shorts for same reasons to see the hips quads hamstring & glutes alignments better. im a fitness trainer & found that doing that helped my clients transfer alignments visualized from my demonstration to their own body lines better. I have saved all your programs to review your excellnent explanations which is a greater positive from other sites; your details & hints or modifications make your presentations far superior. The relaxing tone of your voice & articulation are perfrct. Looking forward to the next program...again thank you for the best information out there...Gratefully & Respectfully, Brady
What an excellent set, thank you so much! I do it after each cycling workout. Such a release for the body.
Thank you I just started practicing with you today
Thanks a lot! I used to cycle over 8 hours a week, but lately my mileage started rapidly decreasing because of tight muscles and back and hands pain. Those excersises really start to make me enjoy time on my bicycle again. Cheers, Greg.
This felt great. Your videos are really helping me with my hip pain after cycling. I didn't notice how tight my shoulders were but after this, I can feel tension draining from them. Or blood flowing? I don't know but it feels great. I didn't realize how tight I was and how weak my muscles are!
Excellent resource Subscribed, DL PDF and made a shop purchase as “Thanks”.
Great routine, didn't réalise how tight my muscles were, feels so much better after. Thanks from France cyclist :-)
This is honestly such an amazing channel, thanks so much Tom!
Just started cycling and this was my first session doing it!
Thank you man i hope this helps
my God really, i should have tried this long ago. This is an insane stretching routine for cyclists. Loved it to the core !!
You are very kind to your body. Thanks for modeling this for us.
Thanks Tom, I did quite a few cycling miles yesterday. I got up out of bed this morning my legs were so stiff and heavy. Followed this routine, I feel so much better now. 😊
This stretch are super impressive I felt different doing this stretch
This routine really helped me thank you sir!!!!
Tom you’re a legend. My back was really sore/stiff after doing heavy squats but this has helped a lot, super relaxing as well
Hello could you do video for kettlebell lifter. love your work
My joints thank you, Tom. Great work you are doing 😎
Tom love your work. you have the best static pose sequences out there.
imo, i'd love to see ya take it to the next level and integrate your fine work with more movement flow.
put that into a mobile app thru a daily routine and I'll buy into it
Really enjoyed this one. Thanks Tom
Any chance for a 45 minute or an hour follow along (lower body or full body) for those 1-2 intense days that you talk about in your other videos?
Brook Bisrat like this idea
This is so great... As a cyclist I was searching for exactly a video like this! Great work!
Super nice follow along mate. I'm a cyclist so this routine is super helpful, but next time you should try to integrate the patella tendon as well, as its also under a lot of pressure during harder training rides. Cheers and hope you end the year on a great note!
Such good routine! After two car accidents, and a couple more on the bike my back has suffered a lot. These flexibility routines of his have helped me so much to recover strength, flexibility and mobility! Thanks a lot for the content. (=
Love this!! Can you make a 10 min version of it 😬
Super helpful! Due to the one-sided load of riding in a relatively aggressive position, I naturally put a lot of strain on my neck muscles and after the 20 minute flexibility routine, it already feels so much better... I have to make this a daily routine.
I cycle 100-150 miles a week and this routine is EXCELLENT! Thank you
Bragging about 100-150 miles.... lul
Extremely helpful. I recommend to fellow cyclists.
That was one of the best cycling routines ive done thanks.
I was looking for exactly such a routine and now I've found it! I'm so glad and feel so much better after following this routine. Thank you for your immensely great content, Tom!
Good video as usual. Thanks.
This is also helping plantar fasciitus i am trying to alleviate. Any other excercise routines to reduce plantar fasci area tightness would be appreciated
This is a great routine! I'm more of a swimmer with a bit of cycling thrown in from time to time....this is even good for swimmers (all that forward rounded postures swimmers and cyclists have!) I enjoy your swimming follow-along as well! thank you!
Another great one!
Please do one for Boxers! Or Fighters in General if they would all be fairly similar
Love this routine! I'm really enjoying following along with your videos. Would you be able to make a volleyball mobility/warm up or an after-practice stretch?
This is great! Thanks for the awesome video!!
Really good session👍
That was so intense yet so relaxing, i feel great dude thank you!
Very useful am doing this daily bro
I was just on my first long ride in ages and said to my roomate we might need to do the Bodyweight Warrior stretches tomorrow.
Excellent and SIMPLE! Thank you.
Omg I started cycling to work 3 weeks ago and my legs are sooo heavy and my hips are sore at the moment. I just did this routine and it’s instantly helped. Should I be doing this daily? I cycle everyday now.
Just done these after a 40 miler with plenty hills, feel so much better.
Hey Tom, love your videos. Would you do a follow along mobility for basketball?
Incredible job Tom. I m so grateful for your posts and videos about stetching and flex. My muscle stiffness is so difficult for my activities and your videos are so so helpful. Trully thank you. P.S. Could you make a video for stretching of a tennis player. Trully thanks again!
Hi Tom, first of all thanks for the exercises, they help me as triathlete a lot. One question though. I breathe the other way around in the shoulder rotation exercise. So i breathe out when my elbow touches the ground. It feels better. Is that ok?
Excellent routine.
Could you do one specifically for Chess Players?
What about a strength training flexibility routine? Dont know if its relevant really... i do strength/weight training in the gym 2/3 times a week mostly leg focussed, trying to increase my strength and get some growth. Since april I started stretching 5 times a week for the splits/middle splits/pancake. Wondering what would be the right way to go at it, since with muscle soreness from the heavy weights seem to get stiff. But maybe i just have to keep on going and that will work itself out.. Youre videos are the best by the way, watching and learning everyday!!
Hi Tom, first of all..thx for your follow along series. They are really helpfull!. I got a general question..is it better to do some stretching before or after a training session?. Or doesn't matter when you do the stretching?.
I love your follow along routines! Hope you do one for Nordic skiers :)!
I ride 5000-8000 miles a year and have never stretched until today......my 58th birthday. gonna commit to this everyday for 1 year. thanks so much for this
Wonderful stretch!! 🙂 Just finished my cycling so all my muscles were screaming for a good stretch! Feeling great 😊 Thank you!
Hi Tom great video I was wondering if you could do a dodgy weight strength training video for cyclists.
Thanks Robbie
Tom, can you please make a video about a complete instruction on how to make our own flexibility & mobility routine?🙏
Like explaining about what we can do for hip mobility, is it better to just do a hip swivels and/ combine it with a pigeon pose? And for spinal mobilization do we just do cat camel pose or we combine it with pretzel? And for shoulder flexion, which is better? Butchers block, child pose, or downward dog? Or maybe its better to do them all? And also other movements for all the other aspect of our body.😵
And also explaining the difference of doing flexibility & mobility like for flexibility did you just hold a position for 10 sec, and for mobility did you just do a position for 5 rep and then hold for 5 sec? And explain which movement is better like is pigeon pose better for our glutes flexibility and does that means that for glute mobility its better to do a single leg romanian deadlift?😵
Cuz im currently putting together a greasing the groove & an intense full body flexibility routine that combines both pike, pancake, front split & middle split. And also make a full body mobility routine as a warm up for a full body workout, and i read somewhere that stretching pre workout can result in less strength during the workout, so im really confused as to what to do, do i just jump into the workout, but that also can leads to injury without a proper warm up☹️
Im sorry if its such a bother, i thank you from the deepest of my heart for all the routine that you posted, cuz I didn't find anyone else that does flexibility like you, no wonder you were called flexi god😂
Thank you so much. This worked out so many kinks and aches 😌 feeling tuned up!
Would love a stretching/mobility routine for boxers or other combat sports athletes. Maybe focus on the shoulder cage/arms/chest and light stretching for the legs. I always take bits and pieces from each of your routines to help create my own after training. So it would help so much to centralize a great routine. I’m happy with any vids you do release though!
Thanks Tom. Your routines are helping me a ton!
this is fabulous- taught me just how tight I am in hip flexors and lower back.
love your videos thank you!
Congratulations with your more then 500.000 members. I’m one of them. You bring me a lot Tom.
Question: do you recommend this routine before and/or after a spinning session of 60 min?
Thanks Tom.
Love this Tom, thanks. Could you do a Dodgeball mobility routine?
Thanks. This works for me. Really good routine!
Yes! I was wainting for this :) Thank you Tom!
I really enjoyed that! Thank you so much ☺️
Most effective stretch for my tight body and low back pain 😃
i love all of your videos, could you make a mobility routine for cricketers
What brand are your pants?? I'm so impressed that they look like real shorts but can handle all the stretching! (Also thanks for the video!)
Keep up the good work Tom!
Love the follow along!
love this one, very, very good. for swimmers too!
Really enjoyed stretching routine, thanks a pleasure to come back to your channel 👍
Thank you I’ve been looking for this
Really useful this, thank you.
Thanks for your effort, this felt amazing.. you never fail to deliver
Been waiting this for ages Tom. Thanks!!!
excellent routine, thanks for sharing!
My legs feels amazing despite a long bike ride. Very good routine
Great stretch, my lower back can make the 100mile rides. What about a quick (5min) warm up before the ride?
Feels good, thanks!
Thank you. This has helped alleviate plantar faciatus. What brand shorts are those they look great and comfortable looking.