your mobility is on point dude I started seriously concentrating on my mobility several months ago, and it is certainly one of the most challenging and humbling endeavors I've done haha
First of all, you're becoming one of my favorite bodyweight training TH-camrs in no time! Awesome job, I don't even know how it's possible you don't have 200k subs! Second, I wanted to ask you: would you do this routine without warmup, example before going to bed? Or would you rather warmup properly then do it? I don't want to damage my tendons or muscles, since I've got already experienced with tendinitis!
Ah man you've made my day! Thank you for the support. I personally just do this routine before bed. The reason I start from head to toe is that it kind of warms the body up as you work down. If you arm concerned then 50 star jumps would certainly get the blood pumping. Go by feel fella :)
This is the thing that made me like your channel almost instantly: you reply very quickly man! Awesome, thanks for the tips :) I will do this routine, extended with some scapula mobility drills to improve my handstand that is slowly coming together finally! I could hold a 5s straight handstand today, after not doing it since April cause of the tendinitis.. Have a nice weekend and thanks again for the tips!
Been checking out some of your videos, all great stuff that will be very useful. Your loaded mobility routine is the best I've seen on TH-cam with regards to the amount of content you provide, thank you for sharing your knowledge.
I got a question for you if you don't mind answering? I'm in my 40s and like many have neglected my flexibility and mobility over the years, the muscles have tightened up and shortened as a result. For the past 2 years I've been religiously stretching for 30-45mins 5-6 days a week and have noticed a gradual improvement but I'm still a long way from where I need to be. Should I continue to just focus on a stretching routine until I'm ready to move on to doing loaded mobilty or should I alternate with 3 days stretching and 3 days of your loaded mobility?
Ah at least you're heading in the right direction. Years of just doing life and working takes its toll. As I said in the video, static stretching only gets people so far and for especially genetically tight people, like myself, not very far. I think loaded stretching really changes this, or has for me at least. From what I've learnt a combo works well. I would personally recommend favouring the loaded stretching 3 times a week and then leave the stretching routine to once or twice a week. In addition to this I would be strengthening week muscles like postural shoulder muscles, core, glutes to try and get into a better balance. Squatting a lot will help too. I would also add experimenting with myofascial release with a foam roller and lacrosse balls to help loosen up. Best of luck man, would love to hear your progress.
I went from playing soccer 6 days a week to only strength training for the past 5 years. My body’s changed drastically. I can barely touch my toes and have back/hip pain from immobility. Going to do this religiously going forward
Another awesome routine , you made me actually like mobility & flexibility stuff which I wasn't very fan of so thanks for that and keep up the good work!
+Brendan Smith Don't worry, I couldn't touch my toes when I started! You'll get there bro! Tag me in your progress @morningtom on Instagram or Vitality and Agility on Facebook :)
Scrolling through your Instagram, I'm really liking what I'm seeing. I think I'll start a separate insta and begin a calculated fitness journey. Also, I saw a bit of climbing in your feed: I'm a huge fan, such a fun activity
aha! Thanks, definitely worth doing! I love looking back and seeing how far I have progressed! Great motivation too. Yeah I was quite a serious climber a couple of years ago, however I don't have a training partner anymore :( I'm trying to get back at it!
i have been neglecting it for years but focusing on it more has improved my bodyweight training and i can touch my toes barely but its just the beginning
Loving your video mate, keep up the good work..hsve to say since watching a few of your videos I've improved my recovery time from running and cycling. Don't suppose you have any follow along full body videos? Or can recommend any
Awesome routine, tried it yesterday & today. really have to work on my mobility. have apt + can't do all stretches. I can barely reach below my knees on the forward bend. but i'll definitely put in the time to improve
Hey Tom! Thanks for this video. You're producing really helpful and quality content. If I may post a request: could you maybe do a follow-along video of this routine? It would be even better if you split the follow-along up in upper-body and lower body flexibility. Cheers, Enki
Just found your channel and it’s fantastic. I’m incredibly tight. Can only touch the middle of my shin, physical therapist said I have the tightest hips she’s ever seen and the list goes on. Question I have is where should I start? I’ve downloaded this routine and the mobility routine and watched many other videos but I’m not sure how to get started.
Hi Tom. Nice video, as usual. I am a handicapped person. That's the reason why I probably can't do some excercises, but can do the others and need to create my own routine. How can I create my own routine? Always the whole body or some kind of split (i.e. Monday hips Tuesday shoulder...)? How long is the recovery from stretching? How to combine strength, flexibility and mobility into a program? Some mobility exercises involve also strength, at least they make me tired like strength exercises. If I do this mobility work before strenght exercises, I might be too tired to focus on strength. If I do them after strength exercises, my muscles are to tired to focus on the mobility part and my range of motion might be limited through the strength excercises through shortening of muscles. Thank you anyway for your great tipps.
Thank you Tom. Can I ask... Do you not include any dynamic stretches to your routine to warm everything up before moving into these static stretches? Or are they not needed? Thanks again. Great informative channel
I recently got into Calisthenic and been doing your flexibility routine on my off days. (I can't touch my toes) I was wondering if i should focus on a Flexibility first or Mobility . Thanks for your time.
I know this is 6 years old but do you have a real time stretch video? These are great but you have to pause the video each time you so a stretch. It would just be nice to do it as a real time class. Just a thought. Also calmer music would be a plus. 😉
Hey Tom, quick question. As someone who suffered from anterior pelvic tilt, I was told not to stretch my hamstrings. However, is this really the best thing if I squat and deadlift? I feel not stretching my hams at all effects my training negatively, but not sure if I should if it’ll worsen my APT?
Hey Tom, literally can’t get anywhere near my toes on the side straddle, what should I do? Thanks for this routine though - going to be a long road for me... 😩
+paolo petrie that's great to hear. I would recommend moving away from static stretching experimenting with some loaded stretching. Here is a great post listing out rep ranges, sets and progressions. It is a martial arts site :) www.martialartsplanet.com/forums/showthread.php?t=96381
I followed your routine exactly like you said and and now I have lower back pain! Did not go hard at all and stayed at least 30 sec in every position. What am I doing wrong? Help pls
Hi Tom, when I try to keep my back straight while performing pike I notice I'm much stiffer, probably due to stiff hip hinges? How can I become more flexible in that area? Thanks for the great content.
Question about forward hinge: should you keep your lower back relaxed (i.e. flop over), or keep your back straight from the hips? I can touch the floor fine when flopping and it works well as a post-exercise stretch, but my hamstrings/lower back have a serious issue when trying to hinge over with a straight back (so you can imagine my pancake stretches are non-existent hahas). I do want to increase my flexibility here; should I keep my back straight?
is there any reason to do this at night before bed rather than first thing in the morning? i like to stretch first thing in the morning and then begin my workout
I find it a relaxing process before bed. Either works, the main thing is that you do it! I wouldn't recommend excessive passive stretching prior to training as it inhibits muscular recruitment :)
Hey Tom I tried your routine cause i‘m really not flexible and I have 2problems. first: At the last two stretches(side bend, pancake), when I have to sit with spread legs i always lean back can‘t hold my back upright. second: after the last stretch you sit ,,comfortable“ but when I do that my verse goes up all the time. What can I do to hold those positions right?
hey man I cant sit in the squat position at the end with my foot on the floor. I go on my toes and I tried having my foot on the floor and I would keep falling. any recommendations?
Armia Azadina it's actually pretty normal that you can't do it! the squat he was doing is called an asian squat lol, mainly because most people in the east can do it while most westerners can't. if you can do it or not comes down to flexibility in the back of the heels and hip flexors, so as you get more flexible you should be able to do it. if not, don't worry - you're in the majority! :)
I love this routine but I have a few questions. When is the best time of the day to do this routine? Can I do it in the morning? And last but not least do I need to hold each stretch for 30 seconds for each side or 30 seconds for both sides combined? Thanks a lot!
I'm not sure how long TH-cam will let you record but I can't keep up with a fast forward video I'm new to stretching but everyone on TH-cam won't do a side by side full body stretching video.
Hi Tom, thanks for this routine, it's really helping me a lot since the last 3 days I've found it. I just began exercising and the last two stretches with pancake are absolutely killing me. First I can't stretch my legs far apart and with whatever bit I can, my back literally falls behind (not even erect, but hunched). From there getting to the legs or the floor is almost impossible. How can I improve on this particular stretch? Thanks once again!
4:28 routine starts
the comment I was looking for
Me too.
Thank you Dude/Dudette
your mobility is on point dude
I started seriously concentrating on my mobility several months ago, and it is certainly one of the most challenging and humbling endeavors I've done haha
+Sebastian Alexander thanks dude! Definitely, I think you learn to love it though :D Best of luck to becoming a supple ninja haha
First of all, you're becoming one of my favorite bodyweight training TH-camrs in no time! Awesome job, I don't even know how it's possible you don't have 200k subs!
Second, I wanted to ask you: would you do this routine without warmup, example before going to bed? Or would you rather warmup properly then do it? I don't want to damage my tendons or muscles, since I've got already experienced with tendinitis!
Ah man you've made my day! Thank you for the support. I personally just do this routine before bed. The reason I start from head to toe is that it kind of warms the body up as you work down. If you arm concerned then 50 star jumps would certainly get the blood pumping. Go by feel fella :)
This is the thing that made me like your channel almost instantly: you reply very quickly man! Awesome, thanks for the tips :) I will do this routine, extended with some scapula mobility drills to improve my handstand that is slowly coming together finally! I could hold a 5s straight handstand today, after not doing it since April cause of the tendinitis.. Have a nice weekend and thanks again for the tips!
If we do this before workout will it affect us negatively . I heard we have to do after workout
Min 30 sec.
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24. 12:38 (1-5 min.)
This will be my daily stretch routine from now on wow! I feel great after doing this, thank you!
Been checking out some of your videos, all great stuff that will be very useful. Your loaded mobility routine is the best I've seen on TH-cam with regards to the amount of content you provide, thank you for sharing your knowledge.
much appreciated man :) glad to help you out
I got a question for you if you don't mind answering?
I'm in my 40s and like many have neglected my flexibility and mobility over the years, the muscles have tightened up and shortened as a result.
For the past 2 years I've been religiously stretching for 30-45mins 5-6 days a week and have noticed a gradual improvement but I'm still a long way from where I need to be.
Should I continue to just focus on a stretching routine until I'm ready to move on to doing loaded mobilty or should I alternate with 3 days stretching and 3 days of your loaded mobility?
Ah at least you're heading in the right direction. Years of just doing life and working takes its toll. As I said in the video, static stretching only gets people so far and for especially genetically tight people, like myself, not very far. I think loaded stretching really changes this, or has for me at least. From what I've learnt a combo works well. I would personally recommend favouring the loaded stretching 3 times a week and then leave the stretching routine to once or twice a week. In addition to this I would be strengthening week muscles like postural shoulder muscles, core, glutes to try and get into a better balance. Squatting a lot will help too. I would also add experimenting with myofascial release with a foam roller and lacrosse balls to help loosen up. Best of luck man, would love to hear your progress.
Tom Merrick really appreciate the advice, thank you once again
I subscribed only because of the download. You are the real MVP. To many people out there chargin for simple information. Thank you man.
I was thinking last night I want a video like this and I found you this morning along with your mobility one! Woohoo! Thankyou from New Zealand ✌️
OMG please do a follow-along of this!
Thank you for making these vids. You are so innspirational! I still can't believe you haven't been doing these exercises all your life! You da man.
I went from playing soccer 6 days a week to only strength training for the past 5 years. My body’s changed drastically. I can barely touch my toes and have back/hip pain from immobility. Going to do this religiously going forward
Another awesome routine , you made me actually like mobility & flexibility stuff which I wasn't very fan of so thanks for that and keep up the good work!
I ran across this and cannot wait to add this to my bedtime routine.
bravo! my mobility sucks and I really needed something to get me going. thanks a ton! side note: man, you have a beautiful house lol
+Brendan Smith Don't worry, I couldn't touch my toes when I started! You'll get there bro! Tag me in your progress @morningtom on Instagram or Vitality and Agility on Facebook :)
Scrolling through your Instagram, I'm really liking what I'm seeing. I think I'll start a separate insta and begin a calculated fitness journey. Also, I saw a bit of climbing in your feed: I'm a huge fan, such a fun activity
aha! Thanks, definitely worth doing! I love looking back and seeing how far I have progressed! Great motivation too. Yeah I was quite a serious climber a couple of years ago, however I don't have a training partner anymore :( I'm trying to get back at it!
This routine killed me! I'll keep at it. Thanks man!
glad to help
Thank you. I just went through this and I am ready for the day!
i have been neglecting it for years but focusing on it more has improved my bodyweight training and i can touch my toes barely but its just the beginning
+justin brunson that's great to hear brother! It's such an overlooked part of movement by a lot of people. I'm sure you'll make many mobility gains :)
So far so good mate! Very humbling but its worth every minute.
Thank you for the PDF; would you also consider doing a real time version?
Second this. Excellent routine, Tom!
Can you repost the jpg link? It's not working. Thanks
Awesome routine Tom. Just did it las night. Felt perfect after it! Thanks again!!!
Fairly new to the channel but have really been loving your videos and I formation, easy to follow along and has helped tremendously, thank you!😁
the dog in the background tho ahahha
Thank you so much for your work! Great stuff.
glad to help
What a great routine mate! Spot on!! Exactly what I was looking for. Thanks a lot! Keep it on!!
Glad you enjoyed bro :)
will u make video for the people who don't have walls ?
Loving your video mate, keep up the good work..hsve to say since watching a few of your videos I've improved my recovery time from running and cycling. Don't suppose you have any follow along full body videos? Or can recommend any
how often did you do these stretches before you noticed your flexibility increasing thanks great vid
Top shelf
I need this for my goalkeeping!
Thanks
Awesome routine. I love the 5 minutes morning routine that you did as well. Keep up the good work. P.S. What is your sport back ground?
Awesome routine, tried it yesterday & today. really have to work on my mobility. have apt + can't do all stretches. I can barely reach below my knees on the forward bend. but i'll definitely put in the time to improve
+LeXx0r awesome dude! it's often neglected but is very important :) you'll get there
Another good video ,bless you man...
Very good routine as I sit most of the day
Can you do a 20 minute follow along of this?
Any chance you have this complete routine in a follow along video that is not sped up. My wife and I would like the guided stretch routine
Cool, you have come a long way. :D
Love the videos man, really good stuff. Thanks for putting this information out. Keep it up!
Glad you enjoyed :)
Great video really helpful
Are the JPEG downloads available anywhere? The like says it expired.
Thx for video. Great job.Is it good for back pain?
Great Thanks for sharing this routine, did it in the morning! Keep going your good work mate
+jalap eno awesome! glad you're using it!
This routine is awesome mate
Glad you enjoyed :)
Thank you for the video!!
"Without the further ado", 4:25 into the video. OK 😂
Great video, thanks!
I work out on a regular basis but find that I'm not very flexible. Thanks for sharing this info to get me started on mobility training.
This looks great. I have a question though. I am 70 and I have osteoporosis and spondylitis. Is this routine safe for me?
I would love a version of this routine in realtime!
Great video! You've taught me so much about flexibility, thanks a lot!
Can I do these stretches with the PNF-technique?
Great video. Thanks x
Should you do it before or after your workout?
great vids, love them !
You don't want to do static stretching pre workout but post is fine. I also recommend this routine before bed to relax and unwind before sleeping.
Great to do before bed along with planking to exhaustion=good nights sleep
Could you do a follow along for this routine Tom?
Thanks for that routine, i do before i go bed.
Hey Tom! Thanks for this video. You're producing really helpful and quality content. If I may post a request: could you maybe do a follow-along video of this routine? It would be even better if you split the follow-along up in upper-body and lower body flexibility. Cheers, Enki
Thanks, glad to help. I've got a follow along on my channel. Working on more for the future :)
Awesome!
Great routine. Thank you. I cannot seat cross legs. Any suggestions for improving it? It affects my pigeon pose as well. Thanks
Just found your channel and it’s fantastic. I’m incredibly tight. Can only touch the middle of my shin, physical therapist said I have the tightest hips she’s ever seen and the list goes on. Question I have is where should I start? I’ve downloaded this routine and the mobility routine and watched many other videos but I’m not sure how to get started.
Is this video real time exercises or are you supposed to pause it on each one and apply 30 seconds to each one?
please do more real time ones, hard to keep pausing!
will do Rhianne
Beautiful, thanks man :)
+Kamen Petrov you're welcome bro :)
Hi Tom. Nice video, as usual. I am a handicapped person. That's the reason why I probably can't do some excercises, but can do the others and need to create my own routine. How can I create my own routine? Always the whole body or some kind of split (i.e. Monday hips Tuesday shoulder...)?
How long is the recovery from stretching? How to combine strength, flexibility and mobility into a program? Some mobility exercises involve also strength, at least they make me tired like strength exercises. If I do this mobility work before strenght exercises, I might be too tired to focus on strength. If I do them after strength exercises, my muscles are to tired to focus on the mobility part and my range of motion might be limited through the strength excercises through shortening of muscles.
Thank you anyway for your great tipps.
Is it best to do this routine before or after a workout?
7:35 lower body 🔥
Thank you Tom. Can I ask... Do you not include any dynamic stretches to your routine to warm everything up before moving into these static stretches? Or are they not needed? Thanks again. Great informative channel
I usually just go through this when I do it. Work into it slowly and it shouldn't be an issue :)
Exactly why I need!! how long keep every position??
Omg these stretches are incredible. Thanks for the uploads mate!
glad to help :)
What is a good regression for the pancake?
I recently got into Calisthenic and been doing your flexibility routine on my off days. (I can't touch my toes) I was wondering if i should focus on a Flexibility first or Mobility . Thanks for your time.
I know this is 6 years old but do you have a real time stretch video? These are great but you have to pause the video each time you so a stretch. It would just be nice to do it as a real time class. Just a thought. Also calmer music would be a plus. 😉
Do a foam roller routine!
good idea
Hey Tom, quick question. As someone who suffered from anterior pelvic tilt, I was told not to stretch my hamstrings. However, is this really the best thing if I squat and deadlift? I feel not stretching my hams at all effects my training negatively, but not sure if I should if it’ll worsen my APT?
Hey Tom, literally can’t get anywhere near my toes on the side straddle, what should I do? Thanks for this routine though - going to be a long road for me... 😩
Awesome! Currently I'm near to the side split but I haven't been progressing for months. What should I do?
+paolo petrie that's great to hear. I would recommend moving away from static stretching experimenting with some loaded stretching. Here is a great post listing out rep ranges, sets and progressions. It is a martial arts site :) www.martialartsplanet.com/forums/showthread.php?t=96381
+Tom Merrick thanks a lot. Will try it out
Hi,
Just wondering if you do any warm up first or are you stretching cold muscles?
Thanks
David
Warming up wouldn't be a bad idea but as you get into the routine it's kind of done for you :)
Can this be used for post workout stretching?
How many times should i do these in 1 week? Also how to progress for harder variations?
The jpeg has expired, any chance of reposting?
Is it good for a 63 years old woman?
Do you have progression for the open hip work at the end, the pancake and the straddle side bend?
I would recommend doing specific work to develop these. I've got both a pancake and hamstring routine on my channel :)
I followed your routine exactly like you said and and now I have lower back pain!
Did not go hard at all and stayed at least 30 sec in every position. What am I doing wrong? Help pls
Tom which videos do u recommend for the foam roaller? :)
Ummm hard to say but there is a load of good stuff out there. FitnessFAQs has a good video on it :)
Great routine! Please do a real time video!
There is a follow along version 2 on my channel :)
Hi Tom, when I try to keep my back straight while performing pike I notice I'm much stiffer, probably due to stiff hip hinges? How can I become more flexible in that area? Thanks for the great content.
It will be hamstring/calve limitations, I have a video here: th-cam.com/video/HhEqFa9lT80/w-d-xo.html :)
All asanas with fancy names.. But thanks for the video anyways.. Keep up the good work.
Hey i have a question Cx mmn like how many times a week i do this Everyday ?
I would recommend a minimum of 3 times a week to see progress but 5+ times is ideal :)
Great!
Question about forward hinge: should you keep your lower back relaxed (i.e. flop over), or keep your back straight from the hips? I can touch the floor fine when flopping and it works well as a post-exercise stretch, but my hamstrings/lower back have a serious issue when trying to hinge over with a straight back (so you can imagine my pancake stretches are non-existent hahas).
I do want to increase my flexibility here; should I keep my back straight?
is there any reason to do this at night before bed rather than first thing in the morning? i like to stretch first thing in the morning and then begin my workout
I find it a relaxing process before bed. Either works, the main thing is that you do it! I wouldn't recommend excessive passive stretching prior to training as it inhibits muscular recruitment :)
Is Nice do this every day?
Yup, works well :)
Hey Tom
I tried your routine cause i‘m really not flexible and I have 2problems. first: At the last two stretches(side bend, pancake), when I have to sit with spread legs i always lean back can‘t hold my back upright. second: after the last stretch you sit ,,comfortable“ but when I do that my verse goes up all the time. What can I do to hold those positions right?
If I can't pancake, how can I soften that part?
I do this before or after the workout?
Probably best left until after :)
Ohhhh a giraffe 🦒 🦒🦒🦒🦒🦒🦒❤️❤️❤️❤️❤️
You can do the asian squat! Lol
Tank you m8
hey man I cant sit in the squat position at the end with my foot on the floor. I go on my toes and I tried having my foot on the floor and I would keep falling. any recommendations?
Armia Azadina it's actually pretty normal that you can't do it! the squat he was doing is called an asian squat lol, mainly because most people in the east can do it while most westerners can't. if you can do it or not comes down to flexibility in the back of the heels and hip flexors, so as you get more flexible you should be able to do it. if not, don't worry - you're in the majority! :)
Thank you sooooo much! Amma work on it :)
Please work on the sound (use a ext. micro)! Thanks!
I love this routine but I have a few questions. When is the best time of the day to do this routine? Can I do it in the morning? And last but not least do I need to hold each stretch for 30 seconds for each side or 30 seconds for both sides combined? Thanks a lot!
Glad to hear it! You can do this routine at anytime, I personally prefer the evenings but morning is fine also. 30s in each position, not in total :)
Tom Merrick Thanks for your response, have a wonderful 2017!
I'm not sure how long TH-cam will let you record but I can't keep up with a fast forward video I'm new to stretching but everyone on TH-cam won't do a side by side full body stretching video.
I have at least 3 on my channel, check out my follow along playlist :)
Hi Tom, thanks for this routine, it's really helping me a lot since the last 3 days I've found it. I just began exercising and the last two stretches with pancake are absolutely killing me. First I can't stretch my legs far apart and with whatever bit I can, my back literally falls behind (not even erect, but hunched). From there getting to the legs or the floor is almost impossible. How can I improve on this particular stretch? Thanks once again!
Awesome, great to hear. This will be tight adductors and hamstrings. I've got routines for both hamstring and middle split routines that would help :)
When I do the quadricep low lounge pose my knee hurts so bad. Am I doing something wrong? :c
Might just be that you have some weakness there, be careful :)