NATURAL Mobility Program (EVERYDAY)
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- Опубліковано 5 чер 2024
- Want to open up your body and become more flexible naturally? These are natural positions that can be used throughout the day to stretch and relax into. These have big bang for your buck so you can get more mobility with less work.
0:27 - Seiza
1:06 - Squat
1:48 - Downward Dog
2:43 - Crab
3:24 - Long Lunge
4:04 - Horse Stance
4:42 - Hang
5:12 - Screenshot
PROGRAMS:
Best Follow-Along Routines ► guided.strengthside.com
90-Day Bodyweight Strength, Mobility and Movement Program ► www.strengthside.com/movestro...
Master Mobility ► strengthside.com/products/mas...
FREEBIES:
Mobility Training Plan ► www.strengthside.com/mobility
The Daily Practice ► www.strengthside.com/thedaily
Bulletproof Knees ► www.strengthside.com/bulletpr...
SOCIAL MEDIA:
Strength Side ► / thestrengthside
Trevor Hash ► / thetrevorhash
Regularly incorporating these positions into your routine will lead to increased mobility throughout your entire body. Trevor guides us through each stance to ensure confidence in every exercise, but feel free to focus on your preferred movements. Whether you choose to master a specific exercise or perform them all together for a comprehensive warm-up or cool down, this is an excellent starting point for enhancing your mobility. - Розваги
Along with this program, I perform jumping jacks, push-ups, pull-ups, Dips, Leg lifts, Bendovers, and Jogging in place. I do this every morning. five days a week. I cycle outdoors about 50 miles a week. I lift heavy weights with a short one-set-to-failure program of just seven exercises. I'm a 63-year-old black man living my best life!
what a life. You're cool
Life is indeed what you make it! Thank you, and peace and comfort to you.@@blursed2452
Do I understand you correctly? You do seven exercises with a heavy weight, one set of each exercise to failure?
Yes, and do this weight routine every 3-5 days. I do Pec deck, Chest presses, Pulldowns, Rows, Deadlifts, Leg Press, and Leg Extensions. No warm-up with one heavy set to failure.@@davidzamora9973
Does it matter if you are a black man? 😂
I am 63 with a neurological disorder and your tutorials have help me have more flexibility and less falling on the ground ❤
honored to help!
@@Strengthsidei tend to shake in a lot of these poses. I’ve dealt with some anxiety and stress issues and for whatever reason, my muscles seem to be weak. Holding a squat, lifting myself up, just about everything makes me shake (pretty embarrassing). Do you have any experience with this or knowledge on it ?
@@Joesaraiva0523 Keep at it! But never go over your pain limit.. listen to your body. overtime you will progress!
@@Joesaraiva0523 you can try to hold onto a pole or the edge of a door frame when doing the squat to give you the extra stability
I’m 52 and literally do all the asanas you posted in the vid. I love doing my 20 minute routine every morning. To anyone in my age group…. These movements will literally reverse time on your body. No joke!
That's some wisdom right there!
You are so right!
I'm in.
What is your routine? I’m looking for a 20-30 min routine for my off days (of weight training).
I’ve been struggling with my left PSIS and basically my entire spine since 2009. I’ve seen so many health professionals about it I’ve lost count. I’m so glad I turned down surgery.
I’ve been doing this series of exercises every day for the past two weeks. My hips and lumbar spine feel so much more stable and don’t feel “out” anymore.
I thought I could write a book on physical therapy exercises and mobility aids for the hips. I’m so, so glad I stumbled upon your channel! THANK YOU! 💗💗💗
I did this today my hip has really been bothering me.its feeling a lot better now I'll keep it up.thank you!
Great time to do these stretches is at night in front of the TV before going to bed. I find I sleep better as well!
I'm 63. I think I will be trying these after I warm up a little bit. When you're younger you do things to look good. As you age you have to do exercises to keep feeling healthy. Thanks for these!❤
The scenery behind him is beautiful!
Does anyone know where this is? It looks great!
Thank you. I already do some but not all of these daily. Adding the new ones and always am grateful for your amazing posts to help keep us strong and flexible.
Wow! Just trying these positions out. First time through holding positions for only 30 seconds to one minute each, I can really feel things deepening and opening up in such a short time!! Thanks a bunch!
You guys are amazing. Your videos have really been resonating with me lately as you’re giving us all such useful, well thought out instructions to help us all be healthier, stronger and more flexible. This routine is spot on, it’s very well rounded.. Thank you so much.🙏
I have done these daily for 30 days. I’m a relatively healthy, fit 30 year old. These daily movements have made a huge difference in overall leg mobility. Thank you so much boss.
Love this routine! If I do nothing else, the one stretch I do pretty much every day is Fire Log Pose, a/k/a Double Pigeon Pose, for about 90 seconds per side. No other pose stretches my hip flexors quite the same way. If I miss a few days, I can feel it. Since I started watching your videos several months ago, I've started adding more stretches and movements. The squat is my favorite. When I started, I could barely get down into the position. Now, I can hold a flat footed squat for 10 minutes (although 6 minutes seems to be the sweet spot for me). I'm 63 and started working out when I was 14. In my younger years, it was all about lifting heavy weights. I discovered yoga at the ripe old age of 50. Now, I just try to stay reasonably strong and flexible and avoid injuries. If I could go back and start over knowing what I know now, I would focus more on flexibility and balance and less on maxing my bench press. Functional strength is where it's at. Thanks for all the education and inspiration you provide!
.
Absolutely love this video! It is probably the most efficient and feel good routine for everyday mobility. ❤️
Great video by strength side again! Love these mobility flows and they are so powerful! Well done
I have started today, and I find hard, but I will keep doing this stretch every day. thank you
Your channel is GOLD !!! Keep walking.
Much appreciation! I added this to my morning routine playlist, thank you guys for testing out these movements, doing the research and highlighting them! It feels good knowing I can just work on these things consistently to help get stronger, and recover, I trust it 🙏🏼 thank you!
Appreciate the free tutorial guys and good luck with the ankle, just getting over a break there myself.
As I am watching this video. I paused immediately to appreciate you putting list of movements and descriptive screenshots of positions. Good job, I always appreciate and benefit from your content an really appreciate it getting better both in content and presentation.
Keep up the great work
Thanks glad you find it helpful!
One of your best yet, thanks
Thank you so much for sharing this ❤️
I love this routine. You have such a profound knowledge of the human body. Is one of my regular ones now. Gives you everything a sitting office body needs. What I add? I first make twists by rotating my upper body, letting my arms fly around like in the 5 Tibetians, then I shortly jump in circles on my toes several times to get the lymph system going as a warm up. After long lunge, I add warrior 2 and twisted lunge. Try it out, it's challenging in the morning, without falling to the side. At the end I finish with the tree pose, with one heel high on my other thigh. I find it useful to finish this sequence with a balancing pose with helps you to focus.
You guys are currently my favourite content creators. Thank you!
Thanks so much for theses stretches. Yes,
do them with intentions.
Practice & be patient &
they will come. Great tutorials.❤️👍👏
Fantastic work as always brothers! Smart and simplified
Love this! Short and effective.
Awesome, I'll have to try this whole routine. I already do a few of them often, but def need a more consistent full body focus. You guys are the best!
Ive been working on my squats for a while now, you guys have helped me take better care of my hamstrings and get more comfortable. Thank you so much!
Great work man!
Love your videos. Always giving me more great information and routines to try. Cheers
I did the hip fix program and sometimes like to vary stuff - your site is ideal for doing this. I know people who are falling around all over the place in their early 70's who have never worked on balance or found the key to their health problems away from pharma and cutting bits out of their bodies to be replaced with wires and plates!
Another great video. Will definitely try out these positions.
So good. Seems so accessible. Thanks.
Great vid and routine. Going to aim to do this either when I wake up or alongside my warm ups. Cheers dude!
Great advice! Thanks!
I do some of these but in different variations and am going to add these to my routine.
Great movements and demonstrations !
I just really want to say THANK YOU!!!
Love This!!
Thank you
always glad to see your content
Really appreciate this, thankyou!
Thanks for the video.
Awesome video 🙌🏼
Love it. Thank you.
Thanks for this!
Hi, my name is Elizabeth and I’m 73. I I’ve been watching your videos and following along for almost 8 months now. I am more flexible than most people my age and full of energy. With the help of your videos my flexibility has improved even more. Thank you for all the videos and explanations. I still have trouble sitting on my heels. I used to do do it years before. I have saved a lot of your routines and do them in the morning. I also walk a lot. But still have problems getting that flexibility back. Any suggestions?
I love this channel! it helped me out a lot with my shoulders! Is there a chance you can do some videos about elbow mechanics @Strengthside , i got some bad golfers elbow right now
Thanks a lot for sharing!
Dude i love you thank you for this!
Thanks for sharing 🙏🏾
Thank you for this bro
Been doing this and feeling good
excellent workout!
Thank you!!!❤❤❤
I'm 60 yrs and love your movements for strength
thanks for sharing!
My hips are screaming big thanks after trying those stretches 😍🙏
Thank you very much! 🙏
Amazing dude
👍, great presentation and demonstration
Great video
Awesome!
Very helpful. 🙏
I would love to see this video watching you do these poses for the times you listed, so that the video act as a timer for these poses if someone wanted to do them all at once.
Been enjoying much of your content as it's helping me expand my mobility. A month ago I couldn't do crab walk at all, I'm getting there.
As a lifelong martial artist I will suggest moving more in Horse Stance. Personally I add punches and move weight around. At my gym we also push eachother around to train stability in Horse. I've seen it cause impressive power gains in striking for new practicioners.
Completely agree... grapplers tend to have incredible strength and mobility as well!
I don't know what I would add, I just wanted to thank you for creating this list
Great Trev. I hope the ankle settles down soon
OK, the steel drum background noise y'all added during the crab is hilarious. Tropical! Thanks for a great video, as always! :) 🦀
You are a very good UA-camr.
great video
On another note that scenery is incredible 😍😍😍
I love the positions! Thank you so much! Are there more arm and shoulder stretching positions that could be added, or is the dead hang enough?
To all of you who can bend your knees all the way - don’t take it for granted. I’ve lost the end range of motion due to surgeries and arthritis and I will never be able to bend them all the way again.
I’d kill to be able to sit on my heels
Hey buddy, you are doing great work. Wanna build my body like you. I'm very thin, will you do a workout plan for gaining muscle as well as mobility. Please do a workout plan
Beautiful work bio hacker!
Good job 👍👍
if you do it shirtless in a field with mountains in the background, your tendons get 70% more resilient
💪 great content
Hi Guys ,i just want to say that your videos are just brilliant ,following these exercises made my body much more flexible and and strong . i just have a question .Im 45 ,and i am professional painter who spends many hours a day with my right arm lifted up ,that causes some of my shoulder problems .Physio helps ,stretches also but is there any chance that you could make a video of stretch and exercise designed especially for professionals like me a painter ,who many times struggle with rotator cuff ,shoulder .What to do ? Maybe some short stretches during the work day ?Some good exercises for the evening to strengthen shoulders and make them more open and flexible ?Huge thanks Guys for all your work.
1st stretch, “you should be able to do both”. Sir, I cannot do either one. 😅 I can’t sit back that far. My knees won’t allow it. Nevertheless, I am determined to get into that position. 😊
Always great exercises and tips 👌😎 I need these for Taekwondo 🥋 I am 44y and I lose it fast if I do not keep going with combinations exercises for strength to be able for more flexible and get nice kicks 💪🥋
I'd add the hollow body hold because this really teaches posture in a way that's not necessarily achieved with the other exercises. That's it. Adding more would make it too much of a good thing.
As usual, you made a video that adds value and I thank you for that!
hollow hold is wonderful
Can you make a video showcasing a daily stretch program that you can do everyday that covers most of your upper and lower body?
I know you can drop down into so many small areas to stretch and move, so its nice to have the short list. But I would include something for the neck.
Love watching your videos. I
appreciate you, I just started doing your stretches. I'm so sore and my knees hurt is that normal? By the way do you have any exercise for a half inch discrepancy in my right leg broke my leg when I was 13 and my body's so off balance.
Thanks for sharing these man! Been working through a hamstring injury (long head biceps femoris) and looking for stretches and exercises to strengthen it. Would downward dog be best for targeting this or anything else?Much appreciated!
Is that the flatirons in the background? I miss Colorado. Great video!
I’ve had this nagging pain in my left groin muscles for almost a year now. I’ve been doing these holds for almost 2 weeks and the pain is definitely less to the point where I can do body weight lunges and light jogging pain free. I’m a believer
Would add upward dog or cobra for the back bend.. love your content!
One thing I would add to this list is the cat cow and cobra, somewhere around the downward dog position, If only because you are readily able to do it from the downward dog position.
Also, not sure what this is called, but sit your butt on the floor with your legs extended outwards in a V shape, then reach forward as far as you can. Good for stretching your adductors and back. Easy to get into this position from the squat. You can also easily do 90-90s from this V stretch.
Holy moly this shit rocks!!!!
Thanks! Can you link the pants you wear again please?
I am having a hard time with some of these movements due to my left ankle Achilles tendonitis. It hurts like craps.
The pain I have is near the heel, also known as heel bursitis, a bubble or tendon on heel and keep the Achilles tendon from rubbing. Imagine that, that is one sucker pain I have to deal with.
And all I am getting is physical therapist. But lately I had been doing a lot of similar movements, and I am feeling a bit better.
So thanks for this video.
Never heard the name Seiza😅
This is all great positions thank you
I heard "Long Lunch". Always good after a long morning in an office chair 😏 But seriously, thanks for all these, I'm making great progress in my flexibility in the last 6 weeks or so.
haha i hear that!
I am T2D, with diabetic neuropathy. And I am WAY HAY HAY out of shape, 175 pounds at 5'2"". I can't even cop a half a squat. When I have to get in a prone position ( because I dropped shit and need to pick it up), my hammies will actually go into cramp mode, ESPECIALLY when I try to get my instep flat on the floor, AND even when I plant my toes to push myself back up. I can't jump anymore either. At least not yet. I am also going to begin the countdown to the big 70 next week. Yep, I will hit the first day of my 7th decade next year. I DO NOT WANT to be in this sad shape on that day. Now that I have put in my back story, as it were, here's is the bottom line of this post: HOW, PRAY TELL, Do I go from not being able to squat and jump, to doing both as good as any 6 year old? I want to live to be 150, and yes, I am dead serious about that, and I sure as haitch ain't gonna make that goal if I stay in the shape I'm in. So I am hoping like hell that you read this and even have some pointers for me on how to get from Point A to Point ZEE! I thank you in advance and wish you manifold blessings. (And I apologize for the little novelette of a comment.)
Hey, I'm still terrible at doing the downward dog. Any pointers for easier variations? Thanks a bunch!
I have a recommendation for this, to do each of these movements 30 seconds for 3 sets. There's something about returning to a static position, even if its after a short while, three times, that really activates the body.
not a bad idea!
True! For the same reason as breathing deeply - set 1 will prime the nervous system and sets 2 and 3 will allow greater range of motion!
I like sitting in a slit positions, or as slit as I can. I get a stretch for groin hamstrings, and lower back.
I suggest adding the cobra pose for the list since a lot of people have problems with their lower back (including me)
Some nice extension for the back is a good idea!
remember to decompress the spine afterwards! ^^
@@tumblewed538 rather decompress and then extension I suppose - You want the opportunity to relief the discs, not irritate them. Regards!
Maybe add some kind of moderate on-the-spot marching (about 1 minute) before the whole routine - warms everything up nicely :-)