Feeling it!! This explanation of the pigeon pose is the better one, and the exercise that follows really enhances the stretch! I use a roller foam on the pigeon as support and works out pretty well 👍🏼
Wanted to thank you so much, I've been doing your full body routines almost everyday for months now, because I practice Kickboxing and I was severely lacking in the flexibility department for this sport. Even during quarantine without practices, I've been doing it even more religiously, and I have noticed huge improvements in my flexibility, it's amazing really, I created a playlist of flexibility routines (mostly your routines and SaturnoMovement and a few others) which I rotate every day, so I hit different things every day. It's always my warmup before I do cardio/weight training
These stretches are saving my body. I've been following along for going on 3 years now and went from not being able to touch my toes to reaching beyond my feet from relatively cold muscles. The mobility and flexavility routines greatly help to alleviate a lot of the pain I experience from my job in construction. Thank you Tom!
Hey man, i've been following along your routines lately, great stuff ! As someone who had a knee injury, would love to see a knee specific strengthening/mobility routine by you. If you feel like you'll have the demand for it, it would be great! Thanks and keep up the good work, cheers
Started my middle split journey during the current lockdown and your videos were really helpful and insightful. I'm currently at my last 5-6 inches to complete my middle split. And they are the hardest inches to deal with 😭. Thanks a lot man!.
Bro can u tell me what's ur routine? I do hope s pnf routine and have seen major progress but i feel like I'm neglecting other body parts (full body mobility) and my hams routine it's sucky as hell and I made zero progress since 2.5months
@@calebasir7939 I start with 15 min warm-up stretches, then usually 3 pnf excersice and finally try my splits. After that It's back and forth with pnf and middle splits till I'm not able to do anymore. But you have to know that i made progress so fast because I was already quite flexible( I have been doing yoga for 5 years already). I was able to do asian squats for 15 min easily and also able to touch my head to my knees before even starting my middle splits routine. I'm also short 5'7 height and that might also help me as short people trend to be more flexible. Your progress is pretty normal, don't worry just don't loose your confidence and be regular with your training. It might take you a year or so and that's quite normal for people who just started. If it makes you feel better just know that i have a 5 years heads start due to practicing yoga. You are already doing great for a 2.5 months progress. You can also eat good protein diet as it may help you with fast muscle recovery and if you can also have some muscle recovery supplements so you can get back to heavy stretches faster.
Awesome as always. I've had crazy progress since I started following you a few weeks ago. And the backpain I had for over one year is gone! Tom, thank you so much!!
I have the same problem with a backpain. I have been doing yoga and it has improved my condition but now I wanna step up. I have stumbled upon this channel today. What do you recommend from him that would specifically target the lower back?
@@ayamostafa7029 I can only speak from my own experience but back pain can be caused my mobility problems with other areas like hips, hamstrings, glutes resulting in your back doing more work than it should. I've been following Tom's full body flexibility routines and also trying his hips and hamstrings ones and have seen great progress overall!
Long time subscriber here. I love you without measure for sharing this stuff. Even if I can't manage the moves....it reminds me of when I could. Bless you . Thanks. xx
Hey Tom can you make a glute video. I've watched all videos about It on UA-cam and they are so unbearable and nota helpful at all. You are the BEST at breaking down things and giving advice. And i feel my glutes are the last link on my handstand journey. You are the BEST on UA-cam.
I'm a total handstand noob, why does glute flexibility matter? My glutes are basically totally neutral while in the handstand...I need as much glute flexibility as I do while laying in bed.
@@BodyweightWarrior how to engage them properly because i feel that just squeezing for me is not enough, how to have them stronger and how to know whether you have them strong, asleep, or so.
Tom Merrick I can see that so now what you gonna do when you’re going to do it let’s see how it goes all right get back to me because I’m on your channel
Hey Tom you re amazing! I had a sciatica pain and after 2 days doing this routine it completely disappear. Amazing! Please keep posting new follow along.👏🏽👏🏽👏🏽👏🏽👏🏽👏🏽👍🏽🤙🏽
I really am so tight. All due to my injuries in my ankles, hamstrings and hips. It is day 5 of doing your mobility and flexibility exercises. It feels better than piyo and yoga. And I really sweat doing these workouts. My concern is I feel like I am not going to improve. So, hopefully, with my perseverance and motivation to keep doing it, I will ultimately progress! Thank you for your amazing workouts. I hope my injuries improve as well!
Hello Tom thank you for uploading this mobility routines. I feel like this is a part in sports which is pretty underrepresented here on youtube. I am doing your routines now every morning for 1 year. My improvement is not that much especially in my legs but I think that is because of my 16 years football career. I will stay trying every morning...
Thanks a lot man!! Stretching and working out with you for 3 months now, It does wonders to my 40 year old body. This routine skips neck but I am adding it anyway. I wonder if you could do one specific one for cyclists (long distance roadies) as you did for climbers? Keep the great work, really appreciated! Cheers
doing your stretches few times a week since the start of 2021 has REALLY helped with my flexibility and most importantly my back pain. THANK YOU SO MUCH!
Thank you for these wonderful videos. They are helping me heal a stubborn hip issue and I can now run pain free for the first time in about seven months 🙏🏼🙏🏼
Thanks Tom. Recently getting back into jogging and cycling after a difficult 2020 with injuries and unhealthy Covid habits. I've been using your full bod routines everyday including the evening wind-down stretch routine. Thanks for making great informative videos with simple progression for those of us who are as tight as a drum.
Nice routine, thank you 🙏 I love the hammi curl in a lunge position, however I highly recommend to have a blanket or cushion handy to support the back knee. It was a bit of a knee crusher for me.
Love that he modifies stretches for people with very bad flexibility. Will definitely be aiming to improve mine through these great follow along videos 👍
Great video. My back knee revolts at 17:01 so I put a foam roller under the thigh just above the kneecap and all is well. Thanks for all your excellent material.
Hi Tom, love your videos. They are really helpful during the lockdown. If you could please make a back neck and shoulder stretch video as well for beginners for pain in these areas
I've been going through all of your follow along videos, and they've been fantastic. This one, though, was even better! You've really opened my eyes as to the power of PNF stretching. That lunge stretch with leg curl felt great! Thanks for all your work, Tom.
Thank you Tom! Your routines are making a noticeable difference in my flexibility! I have tried so many other methods, but this is the first one where I actually feel like I am making progress. Thank you!
Your videos never disappoint. Was needing to work out the last few kinks in my shoulder from a tension-migraine and this did the trick!! Thanks man! Keep up the great work 👊👊
You're the best! Ever since I discovered you and your routines, it did wonder to my tight areas in my body. Thank you so much! Feeling better every sessions with your awesome routines. Thanks a lot!
Tom, I've been spending the whole time watching every flexibility and mobility work follow along while taking notes and modifying it, figuring out which one is the better option for both flexibility and mobility, now here you are uploading another mobility work, NOW I GOTTA MODIFY IT AGAIN😂
@@BodyweightWarrior so i just gotta stick with one for about 1+ month huh? I'll try all the v1 then, which is the basic stuff right? alright thanks a lot man, i do remember that u said in ur videos to keep it consistent, maybe im just too busy writing out your quotes lol, keep up making awesome videos, I'm looking forward to your next upload, perhaps about pir & pnf differences😆
Bro can u tell me what's ur routine? I do his pnf splits and hams routine I feel tho I'm neglecting other body parts (full body parts) and the routine I do idk what I'm doing wrong I didn't make any ham progress whilst it being the most sucky splits have made decent progress idk if I'm pushing too hard I do 2-3 x week takes 50-60mins
@@calebasir7939 STRETCHING ROUTINE 2.0 = Passive hang Wrist stretch Neck stretch Shoulder stretch to tricep & front delt stretch Shoulder extension reach to dynamic glute bridges to butterfly shoulder stretch Cat camel pose Seated crossed leg lumbar twist each side Windshield wiper to lotus thoracic spine twist to prone thoracic spine twist each side Butchers block to child pose Upward dog to walking downward dog (Repeat each side) Hip swivels to 90/90 position glute stretch to pigeon pose Lunge side stretch Lunge with twist Lunge quad stretch Kneeling hamstring stretch Front splits (optional) (Repeat each side) Low squat holds with reach to pike stretch Pike to pike swivels Wide pike bend to each leg reach Butterfly to frog pose hip adductor stretch Straddle frog pose hip adductor stretch to middle splits (optional) Sitting pike One leg bend pancake each leg reach Pancake to each leg bend MOBILITY & WARM UP ROUTINE 2.0 = (Upper body) Wrist circles Neck circles Sternum circles Shoulder circles to arm circles to shoulder warmups Dynamic glute bridges shoulder stretch Butchers block to prone thoracic spine twist to prone shoulder dislocates to reverse angel circles Downward dog to pike push ups to hindu push ups Cat camel pose to scap circles to thoracic rotation Scapular push ups Seated crossed leg lumbar twist each side Windshield wipers to lotus thoracic spine twist to lying external rotation w/dumbbells each side Wall shoulder slides Passive to active hang holds (Lower body) Hip swivels to 90/90 glute stretch to back leg raise to internal rotation to hip adductor stretch to 90/90 position lift each side Butterfly hip adductor stretch (Repeat each side) Cossack squats Active lunge Lunge with twists Lunge quad stretch (Repeat each side) Low squat holds with reach to pike stretch Wide pike holds Here you go man, this is what i put together after almost 100+ hour of youtube research😆
Aristyo Ryanza I would recommend checking this video out which covers in more detail about how often to stretch and setting up a program: ua-cam.com/video/lWF_H1cb2LA/v-deo.html
Best mobility workout I’ve done so far! Love the way you describe each movement and make it easy to understand thanks!
i think the same.
It took six months but I can finally touch my toes. You are a boss.
Feeling it!! This explanation of the pigeon pose is the better one, and the exercise that follows really enhances the stretch! I use a roller foam on the pigeon as support and works out pretty well 👍🏼
Wanted to thank you so much, I've been doing your full body routines almost everyday for months now, because I practice Kickboxing and I was severely lacking in the flexibility department for this sport. Even during quarantine without practices, I've been doing it even more religiously, and I have noticed huge improvements in my flexibility, it's amazing really, I created a playlist of flexibility routines (mostly your routines and SaturnoMovement and a few others) which I rotate every day, so I hit different things every day. It's always my warmup before I do cardio/weight training
These stretches are saving my body. I've been following along for going on 3 years now and went from not being able to touch my toes to reaching beyond my feet from relatively cold muscles. The mobility and flexavility routines greatly help to alleviate a lot of the pain I experience from my job in construction. Thank you Tom!
Hey man, i've been following along your routines lately, great stuff ! As someone who had a knee injury, would love to see a knee specific strengthening/mobility routine by you. If you feel like you'll have the demand for it, it would be great! Thanks and keep up the good work, cheers
Agreed, also recovering from a knee injury (meniscus tear), anything focusing on knees specifically would be awesome!
Best mobility exercises and very useful information with the do and don't! Thank you so much Tom!
Been following your routines for quite a while. Helps me be consistent. Thanks tom!
Started my middle split journey during the current lockdown and your videos were really helpful and insightful.
I'm currently at my last 5-6 inches to complete my middle split. And they are the hardest inches to deal with 😭.
Thanks a lot man!.
Embrace the suck! Happy to help :)
Bro can u tell me what's ur routine? I do hope s pnf routine and have seen major progress but i feel like I'm neglecting other body parts (full body mobility) and my hams routine it's sucky as hell and I made zero progress since 2.5months
@@calebasir7939 I start with 15 min warm-up stretches, then usually 3 pnf excersice and finally try my splits. After that It's back and forth with pnf and middle splits till I'm not able to do anymore.
But you have to know that i made progress so fast because I was already quite flexible( I have been doing yoga for 5 years already). I was able to do asian squats for 15 min easily and also able to touch my head to my knees before even starting my middle splits routine.
I'm also short 5'7 height and that might also help me as short people trend to be more flexible.
Your progress is pretty normal, don't worry just don't loose your confidence and be regular with your training. It might take you a year or so and that's quite normal for people who just started.
If it makes you feel better just know that i have a 5 years heads start due to practicing yoga. You are already doing great for a 2.5 months progress.
You can also eat good protein diet as it may help you with fast muscle recovery and if you can also have some muscle recovery supplements so you can get back to heavy stretches faster.
I came back here to say thank you! I am so grateful for your videos and deep knowledge. You're the best!
Awesome as always. I've had crazy progress since I started following you a few weeks ago. And the backpain I had for over one year is gone! Tom, thank you so much!!
I have the same problem with a backpain. I have been doing yoga and it has improved my condition but now I wanna step up. I have stumbled upon this channel today. What do you recommend from him that would specifically target the lower back?
@@ayamostafa7029 I can only speak from my own experience but back pain can be caused my mobility problems with other areas like hips, hamstrings, glutes resulting in your back doing more work than it should. I've been following Tom's full body flexibility routines and also trying his hips and hamstrings ones and have seen great progress overall!
Long time subscriber here. I love you without measure for sharing this stuff. Even if I can't manage the moves....it reminds me of when I could. Bless you . Thanks. xx
It’s grate thanks 🙏
Hey Tom can you make a glute video. I've watched all videos about It on UA-cam and they are so unbearable and nota helpful at all. You are the BEST at breaking down things and giving advice. And i feel my glutes are the last link on my handstand journey. You are the BEST on UA-cam.
What would you want the video to cover? What questions do you have regarding the glutes?
I'm a total handstand noob, why does glute flexibility matter? My glutes are basically totally neutral while in the handstand...I need as much glute flexibility as I do while laying in bed.
@@BodyweightWarrior how to engage them properly because i feel that just squeezing for me is not enough, how to have them stronger and how to know whether you have them strong, asleep, or so.
This should have you covered: ua-cam.com/video/jmF7prkqDho/v-deo.html
Tom Merrick I can see that so now what you gonna do when you’re going to do it let’s see how it goes all right get back to me because I’m on your channel
Thank you, Tom! Your routines have always been top notch - before, during and after quarantine. Thank you.
One of my faves, keep coming back to this one. Cheers Tom!
Hey Tom you re amazing! I had a sciatica pain and after 2 days doing this routine it completely disappear. Amazing! Please keep posting new follow along.👏🏽👏🏽👏🏽👏🏽👏🏽👏🏽👍🏽🤙🏽
im obsessed! thank you so much! hamstrings & hip flexors are very grateful today
You're so welcome!
Feeling incredible after this. Thank you, Tom!
Awesome mobility routine for my rest day!
I really am so tight. All due to my injuries in my ankles, hamstrings and hips. It is day 5 of doing your mobility and flexibility exercises. It feels better than piyo and yoga. And I really sweat doing these workouts. My concern is I feel like I am not going to improve. So, hopefully, with my perseverance and motivation to keep doing it, I will ultimately progress! Thank you for your amazing workouts. I hope my injuries improve as well!
thanks for your videos they help me and my body to feel better each days.
Hello Tom thank you for uploading this mobility routines. I feel like this is a part in sports which is pretty underrepresented here on youtube. I am doing your routines now every morning for 1 year. My improvement is not that much especially in my legs but I think that is because of my 16 years football career. I will stay trying every morning...
Thanks a lot man!! Stretching and working out with you for 3 months now, It does wonders to my 40 year old body. This routine skips neck but I am adding it anyway. I wonder if you could do one specific one for cyclists (long distance roadies) as you did for climbers? Keep the great work, really appreciated! Cheers
This is great for maintenance, feeling great . Just the right amount of work. Thank you !
this is easily the best full body mobility so far! cheers mate!
Coach Dana, you are the best
Best follow along master of the tube. My future, supple body Thanks you for the efforts!
doing your stretches few times a week since the start of 2021 has REALLY helped with my flexibility and most importantly my back pain. THANK YOU SO MUCH!
Thank you for these wonderful videos. They are helping me heal a stubborn hip issue and I can now run pain free for the first time in about seven months 🙏🏼🙏🏼
Thanks Tom. Recently getting back into jogging and cycling after a difficult 2020 with injuries and unhealthy Covid habits. I've been using your full bod routines everyday including the evening wind-down stretch routine. Thanks for making great informative videos with simple progression for those of us who are as tight as a drum.
Thank you, Tom. Your work is much appreciated, especially the pdf version, with images, so smart that you added that. All the best, stay healthy :)
Best follow along videos ever!!! Thanks for this one
I watch you every morning, and now do this with friends on our weekend hikes! Love everything you share with us!
Excellent Tom🤩🤩👏 thanks 🙏 from Germany!☺️
Thank you for these videos, mobility is so important, so again, thank you for taking the time to help us all!
Merrick delivering the goods yet again. Absolutely love your stuff dude! Keep it up
Thanks for the routine, I do this after my training.
Recently followed your videos and there is a significant improvement on my flexibility. Thank you
Can’t get enough of these, thanks a ton!
Really enjoy doing these exercises. They are really helping to relieve the pain I have in my piriformis muscle!
That was tough but very enjoyable. Thank you!
thank you for the great stretch work outs! i would love it if you would post all of your follow alongs without music :) :) :)
my body is very grateful for your channel🙏🏻
I'm a big fan of these follow along videos
great workout!!! Many thanks... All the way from Colombia.
Thank you for this. I feel like a new person after your vids
Nice routine, thank you 🙏 I love the hammi curl in a lunge position, however I highly recommend to have a blanket or cushion handy to support the back knee. It was a bit of a knee crusher for me.
Completely agree. Maybe we are just getting older!
Best mobility follow along on Yet ! Thanks for pushing me to stretch more
Love your follow alongs. Never stop making them :)
absolute banger. really good stretch workout for an "rest day".
Love that he modifies stretches for people with very bad flexibility. Will definitely be aiming to improve mine through these great follow along videos 👍
I do one of your routines daily, I am 71 years old, thanks for your good work.
😊
The best one so far !!
A great confidence building workout for those of us that have been out of the swing for a long time - thank you!
Great video. My back knee revolts at 17:01 so I put a foam roller under the thigh just above the kneecap and all is well. Thanks for all your excellent material.
Great way to start your day.
Appreciate that your videos are focused on flexibility and mobility. Enjoy coach Molly’s guest appearances.
Hi Tom, love your videos. They are really helpful during the lockdown. If you could please make a back neck and shoulder stretch video as well for beginners for pain in these areas
Great mobility workout. Thanks for all the great content Tom!
Love this one Tom best instruction for pigeon ever ☺️I would love to see a knee strength video I really struggle to sit crossed legged 🙏🏻
I've been going through all of your follow along videos, and they've been fantastic. This one, though, was even better! You've really opened my eyes as to the power of PNF stretching. That lunge stretch with leg curl felt great! Thanks for all your work, Tom.
I've done all of them. This one is my favorite so far. Thanks!
Thank you Tom! Your routines are making a noticeable difference in my flexibility! I have tried so many other methods, but this is the first one where I actually feel like I am making progress. Thank you!
Exactly what i needed today!! first time using the block to get a 90 degree angle! great idea! felt it! Thank you!
This was great. My body is in dyer need of this
Another great (challenging for me) workout.
This is just great especially for glutes and hips helping me with my running
Your videos never disappoint. Was needing to work out the last few kinks in my shoulder from a tension-migraine and this did the trick!! Thanks man! Keep up the great work 👊👊
Thank you what a difference doing pigeon with the block under the knee. I felt it so much more. Very nice.
Awesome stretch!!!
6 months in- still loving these videos- forever to go
very efficient, feel good now, thanks!
Thank you for helping to maintain my body healthy 💙💪🏻🙏
A great routine -thanks
Loved the entire routine, especially the lower body and hip flexors!
Hell yeah. Feel ready to put some work in
Love these routines! Been using them for almost 3 weeks now and I notice a huge difference!
Great session as always
Awesome video. Great stretching before and after a hard workout. Thank you so much.
You're the best! Ever since I discovered you and your routines, it did wonder to my tight areas in my body. Thank you so much! Feeling better every sessions with your awesome routines. Thanks a lot!
Thank you for the offline download.
Fantastic stretch routine. The very first few exercises really felt good and I always have tight hip flexes so this really helped.thanks tom!
I loved this video your the best xxx
Great vid. Much needed
That was intense but felt good. Thx for those videos Tom. Feel way better since I do your mobility routines on a regular basis.
I like the variety of the same thing this channel offers.
the same but different
Love your hair! Great routine as well.
Another brilliant routine
thoroughly enjoyed the full body awakening.
Love this every time!
I really likes this mobility routine. Been following you for some time now and I feel really inspired by your work.
Man your videos rock
Another good and helpful video. Thanks! Keep them coming!
Tom, I've been spending the whole time watching every flexibility and mobility work follow along while taking notes and modifying it, figuring out which one is the better option for both flexibility and mobility, now here you are uploading another mobility work, NOW I GOTTA MODIFY IT AGAIN😂
😂 always something you could be doing. I would recommend try to be consistent with something for at least 4-6 weeks :)
@@BodyweightWarrior so i just gotta stick with one for about 1+ month huh? I'll try all the v1 then, which is the basic stuff right? alright thanks a lot man, i do remember that u said in ur videos to keep it consistent, maybe im just too busy writing out your quotes lol, keep up making awesome videos, I'm looking forward to your next upload, perhaps about pir & pnf differences😆
Bro can u tell me what's ur routine? I do his pnf splits and hams routine I feel tho I'm neglecting other body parts (full body parts) and the routine I do idk what I'm doing wrong I didn't make any ham progress whilst it being the most sucky splits have made decent progress idk if I'm pushing too hard I do 2-3 x week takes 50-60mins
@@calebasir7939 STRETCHING ROUTINE 2.0 =
Passive hang
Wrist stretch
Neck stretch
Shoulder stretch to tricep & front delt stretch
Shoulder extension reach to dynamic glute bridges to butterfly shoulder stretch
Cat camel pose
Seated crossed leg lumbar twist each side
Windshield wiper to lotus thoracic spine twist to prone thoracic spine twist each side
Butchers block to child pose
Upward dog to walking downward dog
(Repeat each side)
Hip swivels to 90/90 position glute stretch to pigeon pose
Lunge side stretch
Lunge with twist
Lunge quad stretch
Kneeling hamstring stretch
Front splits (optional)
(Repeat each side)
Low squat holds with reach to pike stretch
Pike to pike swivels
Wide pike bend to each leg reach
Butterfly to frog pose hip adductor stretch
Straddle frog pose hip adductor stretch to middle splits (optional)
Sitting pike
One leg bend pancake each leg reach
Pancake to each leg bend
MOBILITY & WARM UP ROUTINE 2.0 =
(Upper body)
Wrist circles
Neck circles
Sternum circles
Shoulder circles to arm circles to shoulder warmups
Dynamic glute bridges shoulder stretch
Butchers block to prone thoracic spine twist to prone shoulder dislocates to reverse angel circles
Downward dog to pike push ups to hindu push ups
Cat camel pose to scap circles to thoracic rotation
Scapular push ups
Seated crossed leg lumbar twist each side
Windshield wipers to lotus thoracic spine twist to lying external rotation w/dumbbells each side
Wall shoulder slides
Passive to active hang holds
(Lower body)
Hip swivels to 90/90 glute stretch to back leg raise to internal rotation to hip adductor stretch to 90/90 position lift each side
Butterfly hip adductor stretch
(Repeat each side)
Cossack squats
Active lunge
Lunge with twists
Lunge quad stretch
(Repeat each side)
Low squat holds with reach to pike stretch
Wide pike holds
Here you go man, this is what i put together after almost 100+ hour of youtube research😆
Aristyo Ryanza I would recommend checking this video out which covers in more detail about how often to stretch and setting up a program: ua-cam.com/video/lWF_H1cb2LA/v-deo.html
Really enjoyed this. Thanks
Indeed more intense than the previous routines, perfect to level up
Woooo! This one felt so good and mellow but was also super intense somehow!!!
love you king. this saves lifes
Your routines are a gift for my lower back
One of the best routines so far 💪