20 Minute Full Body Flexibility Routine! (FOLLOW ALONG)
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- Опубліковано 2 чер 2024
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TIMESTAMPS:
00:00 - Intro
00:29 - Neck Rolls
01:44 - Spinal Rolls
02:44 - Downward Dog
03:14 - Upward Dog
03:30 - Prone Pec Stretch (L&R)
05:00 - Child Pose
05:12 - Thread the Needle (L&R)
06:45 - Butchers Block
07:45 - McKenzie Push Up
08:27 - Contralateral Extension (L Arm, R Leg)
09:00 - Lunge with Twist (R Leg)
09:47 - Elbow Lunge (R Leg)
10:27 - 90:90 Stretch (R Leg)
11:57 - Pike Pulls
13:19 - Reverse Plank
13:54 - Squat
14:12 - Contralateral Extension (R Arm, L Leg)
14:40 - Lunge with Twist (L Leg)
15:20 - Elbow Twist (L Leg)
16:00 - 90:90 Stretch (L Leg)
17:22 - Pancake Pulls
18:35 - Reverse Plank
19:01 - Squat & Close
ORIGINAL FLEXIBILITY ROUTINE: • Full Body Flexibility ...
FLEXIBILITY + MOBILITY PLAYLIST: • Flexibility and Mobility
MUSIC BY:
Intro: 2BAD - Space Cake [FSTU Release]
• 2BAD - Space Cake
/ 2bad-official
/ 2badofficial
See you in the next video! - Навчання та стиль
For those of you finding this routine too challenging, there is now a 15 Minute Beginner Routine available here: ua-cam.com/video/L_xrDAtykMI/v-deo.html Don't forget you can download a PDF of the full routine in the description. Happy stretching :)
Tom Merrick Will the beginner routine be a stepping stone towards this 20 minute routine?
It's terrific! I enjoy following along, it's always easier for me to do any sort of exercise when I am "with" someone else. Also, you seem to be enjoying yourself, if I can put it that way. ☺ That's cool!
I love all the follow alongs. So much more fun than by myself!!!!
I've been doing the 15 min routine, and now I'm ready to try the more challenging one! I love your videos.
Tom Merrick Thank you so much! This is a great video, I think there may have been a mistake at 8:36 where you say to raise your right hand but raise your left. It could probably be easy to fix by just sticking one of those grey stickies on that point of the video saying left hand or if you think it's small enough you could just leave it. Thank you for the stretching video!
18:54
"keep breathing"
me: lies in corner absoulutly exhausted cauz i held my breath for over 17 minutes.
hahaha!!! yep...
Can’t believe no one is talking about the awesome ambient noise from the birds singing in the background 😊 this might just be the most chill out video ever
Victoria Agova first thing I noticed cause the birds here were singing along 🙏🏼
Yes! So peaceful. Also love the fact that this was music-free :-))
how is it going @victoria agova?
Yeeeahh. Dat Robin and dose jackdaws wanna foook!
The background music provided by nature ❤
Exercising can be hard sometimes but It always makes me feel better. Last year I had almost 450 lbs in body weight. One day I just started moving more, then slow running then I started doing weighted exercises and I was eating clean by following meal plan I got from site Next Level Diet. Today I have 250 lbs and I am happy like I never been in my life.
sounds amazing, good luck in further transformation. you can't stop there hehe
Karl, you're a boss! Keep rocking
Stop capping lmao. 200 pounds in one year? Are you even alive?
lmao bullshit 😂
200 pounds in one year? The hell are you on?
Awesome! Keep up the good work mate :)
This became my morning routine during the lockdown
Lol
Ditto!
same . underrated channel
How did your flexibility improve ?
Main to
I've been doing this routine for about 30 consecutive days now and I'm more flexible than I've been in YEARS. Thank you!
R u a contortionist yet?
Day 1 here, hoping you're right!
@@jayyden well if I'd would've continued I probably would have.
@@oablom how's your flexibly nowadays?
Now it's my turn...
If by "activate" you meant "feel intense pain in", I did this perfectly! Lol
To "activate" a muscle means to contract it.
Lol
Lmao
I'm a French Olympic figure skater and I really enjoy your stretching routine! Thank you for your awesome work! I'm going to keep following you!
TIMESTAMPS:
00:00 - Intro
00:29 - Neck Rolls
01:44 - Spinal Rolls
02:44 - Downward Dog
03:14 - Upward Dog
03:30 - Prone Pec Stretch (L&R)
05:00 - Child Pose
05:12 - Thread the Needle (L&R)
06:45 - Butchers Block
07:45 - McKenzie Push Up
08:27 - Contralateral Extension (L Arm, R Leg)
09:00 - Lunge with Twist (R Leg)
09:47 - Elbow Lunge (R Leg)
10:27 - 90:90 Stretch (R Leg)
11:57 - Pike Pulls
13:19 - Reverse Plank
13:54 - Squat
14:12 - Contralateral Extension (R Arm, L Leg)
14:40 - Lunge with Twist (L Leg)
15:20 - Elbow Twist (L Leg)
16:00 - 90:90 Stretch (L Leg)
17:22 - Pancake Pulls
18:35 - Reverse Plank
19:01 - Squat & Close
goat for gym class
@@Tristanimations whaddaya mean goat for gym class
Perfect
Nice
Thanks
Didn't realize how unflexible I was until I tried this! going to be doing this daily for the next few months, I'll keep you up to date with how it's going! thank you!
It's been just over two weeks and I've been doing this stretch every day! I did miss 2 or 3 sessions I believe but I have already had a lot of progression! the stretch 10:00 minutes in, the first time I tried this I could not get both of my elbows on the floor originally I could get my outer arms elbow on the floor but not the inner one example would be at 10:00 the left elbow is the inner elbow, but now I can get both of my elbows down no problem and I'm getting an even better stretch! secondly the stretch at 12:15 this one has to be my favourite because of how much I can feel the stretch, only within the last couple of days on the 3rd/4th breath I have been able to just grab my toes finish the stretch, as where the rest of the time I've been having to hold my ankles! Last but not least the stretch at 17:33... my god what is this? so I cannot spread my legs at all that wide so I decided to sit in the position where you stretch your groin, sitting down with the base of my feet touching, over the last week i've been able to lean a lot further forward replicating the stretch the best I can, there has been a lot of progress but much more to come! I look forward to these stretches every day, I always break a sweat and in the final squatting moment I find myself saying "Cheers Merrick, I'll catch you tomorrow!" ahaha! I've just finished todays stretch and decided to update my comment, time for my cold shower! I'll be back again in another few weeks with another update! thanks again.
Happy youre doing it! Keep it up, and us updated
Thanks for comments man
Alright I'm back! at this point I haven't missed a single day of stretching, it has become a habit. It takes 26-30 days to create a new habit and I've done just that! So my flexibility has increased a lot and I do overall feel more... liquid-like I dnoo lol but I do feel a lot less stiff etc. Over this time the Pike has become my favourite stretch as I've seen the most progression in this as well as it being the most "painful" for me atleast and I feel great after it each time, last time I posted it was only on the 3rd/4th breath I was grabbing the tips of my toes during the pike, now I can lean in and grab my feet that my fingers go over my toes and touch the arches of my feet and I do this for each breath.
I'm still having trouble with the Pancake, when i stretch out my legs I can't remember the name of the muscle but on the inside of my thigh, it is SO TIGHT! though I have been repeating the same method as I mentioned last time "so I cannot spread my legs at all that wide so I decided to sit in the position where you stretch your groin, sitting down with the base of my feet touching, over the last week i've been able to lean a lot further forward replicating the stretch the best I can, there has been a lot of progress but much more to come! " with this I have been able get deeper into this stretch as well as having my knees closer to the floor, I'm also looking into different stretches to try and help me complete the pancake.
I recommend deffiently sticking to stretching, specially as it's ONLY 20 minutes a day!? such little time of your day to give you such positive effects. Thanks Merrick & best of luck to everyone stretching! I'd recommend mend treating the stretch similar to mediation (this is basically yoga) but focusing your mind on the present, on each stretch and breath, if your mind wonders off and starts thinking about "ooo what am i gonna do after this stretch" just bring your mind back, the simple act of being aware that your thoughts have drifted off is a type of meditation in itself, I even recommend mediating everyday and treating it like brushing your teeth, your brain is a muscle and should be respected and treated properly! take care everyone -Aidan x
@Ed Bedhead For sure! I've managed to create a much better form for my squats and deadlift which both complement each other & only leads to more gains haha!
At 64 years young it is a pure joy to follow along You😊.
Janusz Waclawek shutup
@@strontiumdog8646 you're so rude
@@namithlokesh3658 well he's a dog.
Way to go Janusz! Ignore the troll, it's obviously got issues 😉
you are old. just be real old man. But great that u do something to stay fit! Very impressive.
Heisuten messed up that's why I'm here
Yea
@@Justinnnnn24 yea
I started dong this Flexibility Routine a couple of weeks ago and I mad at myself for not starting it sooner. The routine helps me to have a very flexible and relaxed body though out the day and even on the days I didn't do the routine my body feel more relaxed. Thank you so much Tom! Very big fan. Hope to venture to your other routines as well and I am recommending this to everyone I know.
Him: "hold onto your feet, or even your shins"
Me: "my hamstrings are on fire, and my hands are on my knees!!"
I think it is safe to say I will be following this routine for a while 👍
Ye I had my hands on my knees as well 😂 let's do it
You still going strong there bud? Got to your feet?
@@colinwiener3268 just about managed to get there about 2 weeks ago :)
I think that you should have a 30 minute flexibility routine next.
Ehhh no
@@nayilasworld8748 well he just did a full hour one why not a 30 minute one
I agree. I started with the 15 min one as part of my daily stretches and thought I'd try something a bit more challenging so came here. Natural progression would be 30 mins!
I've been doing this for 4 months now almost every day! I've memorized it and modified it a little more but seriously such a great routine. I work with horses and this has helped improve my entire position in the saddle. Thanks!
It has helped me with my position in the saddle as well 😊😊
Ia pile patient take these exercise please reply
Can you tell me what modifications you made?
The first time I did this I couldn't touch my toes on the pike, couldn't get my elbows on the floor with the lunge, could barely do the pancake....I did this every day and now because of you I can do all of those things. Thankyou so much, you deserve more subscribers 🙂
20 mins flew by! Starting my morning off right!
You feel so good after stretching
Please more of this
I find Tom’s videos to be the most effective at getting me doing the right things. The cues, camera angles, pace - everything is quality.
I have almost all of your stretching routines in a playlist and I've been doing one of them every single day for several weeks :)
Thank you so much for this format and keep em coming please
Quickest 20 minutes of my life, lol. Thought we were like 5-10 minutes in when it ended
it was an hour for me lol
After playing rugby for 16 years and one injury too many, I stopped playing and started running. That was a couple of years ago, I’ve run a few half marathons since, and running my first full one next year. As you can imagine, the rugby took its toll on my body and my flexibility is pretty much non-existent. After deciding to do something about it, I stumbled across your channel and I’m so glad I did. I love your videos, they’re really informative and you seem like a genuinely nice guy. Thanks for all the help, I’m going to try to build this into my daily routine and hopefully see some improvements. Keep up the great work!
Hey Ben, thanks for the comment. Flexibility is certainly something that you learn to appreciate having. Hopefully, I can help in some way :)
Did it work?
Hope it goes well. Never give up on flexibility....it is so worth it. I see benefits.
Hi Benjamin, a year later, have you seen improvements in flexibility?
@@azizanabail655 It's a long process but I'm definitely feeling better, my flexibility has improved a lot and therefore so have the other aspects of my exercise such as running, weight lifting etc. My body is still pretty beat up but I'm getting there, slowly!
These make moving daily so easy! Just press play and go.I really appreciate the fact that you don’t have music playing too. Thanks a lot Tom!!
Great routine!
I love the follow a long videos makes it so much simpler !
Yeah you can just turn your head off
I've been doing this stretching routine every morning for about a month. I feel more mobile, more active, more loose, and just healthier in general. I was in excellent shape in high school but have been neglecting my physical health for a few years now. Your videos have really helped me move forward with getting back into peak physical shape. Thanks a lot man.
Are you just stretching or also exercising?
Love the follow along. Really motivating and times flies.
I love this 20 minute stretching follow along!! Thank you!!☀️
Exactly what i needed OMG!!!😁
These routines have been life-changing for me. I suffered from degenerative disc disease and simple changes in posture, flexibility, and core strength have been liberating. Huge thanks for these videos and these routines.
That’s great to hear, From my mothers side there are similar health issues spanning atleast 3 generations
I have a feeling that I have it too but yh these routines have been massive in improving my overall strength and mobility.
I keep coming back to this routine! I like to do many of your others, but this is perfect. Thank you so much Tom!
Thank you Tom I just started the basics and hope to stay on track. I and we all I am sure appreciate what you do. Keep at it.
On behalf of my body, thank you Tom!
I appreciate this opportunity to (hopefully) become more flexible. I’m 74 and about as flexible as a load of 2x4s. 😅
TechFriends Customer Service Your as old as my grandma! :D
Great video! Thanks for sharing
Thank you for this! Have been doing this everyday for the last week or so, and will continue with that + some extra long stretches here and there to finally do something about my mobility.
Glad it's a longer video and not a "5 minute quick fix" and the pacing is really nice.
Though wouldn't actually mind a longer version so I might check out some of your recent videos and see if there's one I prefer to this.
Could you make a follow along for shoulder/neck/jaw muscles and arms/wrists? Would help me a ton! Thanks for your videos! I've been doing the full body flexibility follow alongs almost daily now! They really help me and I feel so much better!
I’m currently running track and my coach said I needed to get more flexible. I am overjoyed to finally find a good stretching video.. Thank you
This is one of my favorite routines. I've been alternating between this one and your other 20 minute stretch routines every morning. The full body nature of these are great to wake up my body - you've really helped me with the back and shoulder pain I had from sitting too much at a computer for work. The follow-alongs are the best - I can never get myself to do workouts just on my own, but these give the extra little push I need. You have a very calming tone of voice and all your workouts are easy to follow. Thank you so much!!
Thank you!!! I’ve been slacking for the last 3 months in terms of working out and finally I managed to push myself for my first routine in a long time. I’m really inconsistent and never get the body that I always wanted. I hope to be more responsible of my body and to achieve my goal to have a good body shape and healthier routine.
Come from heisuten playlist
Ugh, eating a pound of tuna salad before this was a big mistake.
Virtual Willis lmfao
I was using 15 mins version but this is even better. It became a part of my morning routine. Love your work Tom, thanks so much for this!
One of my favorite routines ever. Thank you!
Bruh i can't even sit on my calves like you're doing in the beginning wtf
Gregory Walker thats because you have massive gains and your calves turned into cows
Yeah I’ve the same problem , dont have a clue how to fix it
Just sit down on a different position, it doesnt matter
@@obeseblakegriffin6096 fuck you take my like and get out of here
Same
Please, make 30, 45 and 60 minutes routines like this!
Thank you for your effort.
This is the best routine I've come across.
Thank you for this! More than 20 years ago I was a dance student and this is the kind of stretch routine we did every day after classes, sometimes multiple times a day. I'm now 43 with CFS and can't really exercise anymore, but I'm finding that stretching is a good thing to do that doesn't stress the body.
Keep those follow alongs going! So good!!
Started using Tom’s flexibility routine at the start of January due to a bulging disc injury that I’ve suffered with for the best part of 2021 and although difficult and slightly painful at first after consistently doing at least his 15 minute routine daily I’m nearly back to full strength. I will add to that I was also cycling or walking for 45 minutes a day along side this to help rebuild.
With the consistent stretching and movements it’s allowed the nerve to be released within my lower back as well as strengthen the muscles around it. I highly recommend if you have lower back issues. Also add some cobra’s into the session as they also play a massive part in the recovery.
For the sake of 15-20 minutes a day I will continue to do this for the foreseeable future as the benefits out way the time taken 10x over!
Your body will thank you when you’re older wish I had started soon
Thank you Tom for the video
Made my 4 a.m. After the morning meditation, this was like the cherry on top. Thanks for the great content. Cheers!
I have been doing your videos (and other stretching routines) for more than a month now, and I am impressed that I come back to videos like this one, and I see I have improved compared to the last time. It is really motivating! By the way, I love the sound of the birds outside
I like how cut and dry your presentations are. I am a weightlifter and cyclist whose mobility needs a lot of work and your videos are helping me get a good stretch routine in before exercise. Cheers.
Just discovered your channel - I'm like a plank of wood - It's really hard to find a decent routine without all the faf and waffle... your stretching routines are wonderful and easy to follow. Many thanks!
Hi from Jerez De la Frontera Tom. I’ve been doing this routine since you uploaded it, almost two months now, every morning. And the improve in my flexibility has been incredible. I have a problem with my sacrum and it is helping me a lot! Thank you very much! ¡¡Muchas gracias!!
amazing! that's so cool to hear :)
your follow alongs are amazing, thank you!!
My 1st time doing this Video, I’ve been doing the 15 min beginner stretch. I always feel better after I do Tom’s stretching. He’s the bomb!
I went through this for the first time. Great stuff, I will do this once a week in addition to daily doing the five minute mobility routine. The follow-alongs are excellent, I hope to see more content using this format. Thanks Tom, I will have to share these! Although my pancake is lousy..
Awesome stuff and great to know. Best of luck :)
Huge fan of this routine, and I love the bird chirping in the background, added a relaxing element to an intense stretch ( as least for me). Thanks for the variations on classic, they make the routine more challenging :)
True
Your routines are the only ones I’ve found challenges me and I can really feel it during and after. Thank you!
Much appreciated Tom, I'm loving your routines, they are a huge benefit to my everyday life, thank you so much!
"If you can't sit comfortably in a squat.."
What? I am a slav, that's what we do best
MrCiklopas im half Chinese, like that’s how our toilets are built up what you mean
1210 thats so mean :(
@@yashdhikle4825 you’re disgusting
@@yashdhikle4825 are you vegetarian?
Leave a comment and let me know if you want to see more of these type of videos! Don't forget you can download a PDF of the full routine in the description. Happy stretching :)
Yes please.
Foam rolling please
Tom Merrick chuffed I found these videos just starting following yesterday. The follow alongs are great and easy enough to follow I feel confident doing some everyday whilst I’m recovering from a bicep distel rupture.
Awesome Alex, welcome! Best of luck with your recovery :)
Yeah these follow along's are great and I've been doing the stretching and mobility follow along 3+ times a week
This was amazing, so happy to have found this channel
After doing this for almost 2months, I realized that flexibility got nothing to do with bodyweight. I started with 90° when I sitting down, n now I could almost reach my knees with my chin. Thank you so much for sharing this routine..😊
Perfect warm up routine before jiu jitsu class; hopefully help me avoid injuries as well. Thanks Tim!
This is one of my favorite routines to start the day... Good background, exercises, the pancake it's my nemesis hahaha
Done mate, thank you
I've done a couple of dozen stretch or yoga vids over the past couple of years and there were some stretches or depth that I've never gotten before. Great vid.
Thanks tom, for sharing this video.. By the way, in my country, indonesia , this exercise is called yoga, basic hata yoga.. U do correctly all the movements.. I luv this video.. 😊
Love the video. Can you do a quick stretch and effective workout when we are traveling and don’t have excess to a gym or weights and are short on time.
Thanks Muslaw, here is one I've already made ua-cam.com/video/qBSL7pn6ssU/v-deo.html
Love your stretch’s!! Thank you 🙏🏼
Hey Tom. My husband I have been doing a follow along every day and it’s been so good for us. We love how punchy this routine is in comparison your other routines as time is short in the mornings. We’d be so grateful if you did a 20 and 40 minute mobility routine that’s super jam packed with as much as you can fit in it. Thanks heaps! You’re routines really help our back pain.
This was great! Definitely incorporating this into my weekly exercise routine. Thanks!😊
How often are you doing this per week?
Oh... this is good! I'm so inflexible and chubby at the moment but I got through this with a fair bit of modification ( no pancake .. I was more of a scone) I could feel my ligaments creaking but I feel amazing after this routine. Not too long... definitely going to keep this up!
Hey Tom, it's a great routine. After couple weeks of doing it already feel my flexibility has been improved a lot. Thanks heaps !
I've been doing pilates and trying to keep reasonably flexible for about 17 years. Some of these positions and exercises are new and really helpful. Thank you!
I love your follow along routines !
Good to know :)
Today is the second day in a row of me joining this step up routine. I've been doing your beginner routine for about a month. I'm making some progress. I've always dreamed of doing the Van Damm splits.
Thank you Tom, I've been doing the stretching excercises for 2 years . Great way to start the day!
Been doing this for two years now and what a change. Thank you Tom for this video.
I followed along and found it very useful, thanks. Then afterwards I looked up what PNF and piriformis were, because you used these unfamiliar (to me) terms without really explaining them. My "pancake" was plenty of stretch just sitting up with the legs straight out at 90 degrees, ugh! All in good time.
Aye glad you enjoyed Pat. Unfortunately, as its follow along routine there isn't the time to explain the terms but hopefully you figured it out :)
This video was extremely helpful for me. My right anterior delt, right hamstring and hip flexors are my main issues and this video definitely helps me hit all of these things intensely.
Great Jeff, happy to help
Been doing your follow alongs almost daily for a while now, this is still my favourite. Really good for building consistent flexibility and mobility. The key ingredient is patience of course. Thanks for the videos and keep up the good work!
I’m a 57 year old tree surgeon, still enjoying my work but full of aches and pains, this daily routine helps me tremendously. Thank you for sharing your knowledge and giving your time
realizing how incorrectly I've been doing stretches my entire life which I believe has lead to some major back/hip pain. my husband and I are looking forward to this routine every day now! Thanks!
So cool that you both are doing it together :)
Most flexible I’ve been in a long time!
Great stuff mate, would love to get more of these slightly more intense flows!! Your follow alongs are part of my daily life now. Feeling great for it as well 👍
I've been getting really bored doing my flexibility routine, since my gym is currently closed. I found this video and followed along this morning and it kept my mind in the i'm working out mind set instead of the i'm at home mindset. Thanks for the resource, I look forward to following along with the other flexibility routines available.
These stretches are amazing! I have deep muscular issues in my hips, back, and neck and these get to those hard to reach muscles for me. Definitely making this my morning and evening routine in the road to recovery!!
Did it help with your neck muscles?
This is great while I can’t leave my home
I was just getting into mobility and had no idea where to start ! Thank you. awesome to be able to follow along the video 🎉
AMAZING! Thank you.I love these stretching videos you have put out. Always something new and so effective!
Great routine without all the pretentious zen nonsense.
buona yoga esercizio dolce
yes agreed
yes, exactly.
does make me relaxed afterwards haha
Yes
I always had great flexibility when I was younger to early twenties, but ever since I started weight lifting I've become so stiff! Really appreciate your videos, Tom. I'm training front splits three times a week and mixing it up with your full body videos. Your content is excellent.
You're so pretty hope to date you one Day ❤
I run and walk with my dog Lady and my mum and dad's Siberian husky.
I have only started doing these follow alongs this week and what a difference. So glad you came into my feed. I hadnt realised how stiff I was and it was only because I was suffering with a stiff neck that I started to look for something I could do about it. So thank you.
Just discovering your stretching routines! Really find them helpful. Thank you!
damn my pancake is ridiculous
kiwsh if by “ridiculous” you mean “horrible”, then same.
Lol! Mine too, I use like half the time trying to adjust
kiwsh but are they gluten-free?
hahaha same
Mine too! I wish I underatood why. Anyone with some tips?
Thanks Tom! This is my new end-of-day routine. Just what I was looking for.
You really are the *best* with stretching routines I swear, you cover way more than other “full body” stretch routines. I may have cried during some of the stretches but I’ll get better!