5 Minute Morning Mobility Routine! (FOLLOW ALONG)

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This morning mobility routine works through a series of stretches in just 5 minutes to help start your day with a little flexibility. This can be done from beginners to any level.
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See you in the next video!

Опубликовано:

28 сен 2024

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Комментарии : 379

@BodyweightWarrior 7 лет назад

Due to the high demand for a follow along I created this video. I know this is essentially a re-upload and there is a reason for not initially making the routine a follow along. I HIGHLY recommend you take this routine and apply it to your own restrictions. Spend more time in positions that you are tight in and less in those that don't need it. However, if you're new to this then it is a great place to start :)

@michaelknight125 7 лет назад

just pulled myself.off the couch to do it 👍

@lostenspace576 7 лет назад

Tom Merrick you're awesome, thank you for putting content out for the people

@rogercarins 7 лет назад

Would you be able to a second version but possibly 10 minutes long.

@BodyweightWarrior 7 лет назад

I would say to take this as a basis and start adding extra stretches that you personally need :)

@hebasief2449 6 лет назад

Do i need to worm up before !?

@BullHorn7 7 лет назад

0:11 - Pike to squat - 5r 0:41 - Pike rotations - 5r 1:21 - Figure-four neck stretch - 30s 2:55 - Kneeling back-bend - 30s 3:34 - Thoracic rotations in squat - 5r 4:14 - Butterfly slides - 5r + 10s 4:40 - Table pose - 30s 5:12 - Cat stretch - 30s 5:46 - McKenzie pushup - 5

@eduardomedeiros3943 5 лет назад

5r= 5 reps?

@chryssa_kes 5 лет назад

Eduardo Medeiros yes

@docentejohanvargas2987 4 года назад

Thank you. Couldn´t find the PDF but you've saved my day

@cartoonsfortheking75 4 года назад

Thankyou

@aprilezell3784 3 года назад

I appreciate this... the last time I did this on a “project/craft” video, the uploader of the video basically ripped me a new one. Lol!

@prettythings89 6 лет назад

Any stretching video which has a doggy amble by is my kind of routine!

@MatiasStrengthCoach 7 лет назад

It's never too much content when it comes to structural health for proper body function. On another note, congratulations on the recent quick growth of the channel ✌🏼️

@BodyweightWarrior 7 лет назад

Thanks dude, appreciate that. It's been surprising :)

@likenahbro Год назад

This was easily the easiest routine to follow and genuinely left my body feeling a lot more energetic. Straight to the point video, no plugs, no Bs. Awesome work bro. Subscribed instantly.

@eloraibyunivers Год назад

As a physiotherapist, I find this routine very well rounded and effective! thank you for sharing it!

@KatharineLikesCake 7 лет назад

I've followed the other video a few times by pausing it throughout - now I don't have to! Helps a lot thanks!

@BodyweightWarrior 7 лет назад

Awesome Katharine, don't want to interrupt the flow :)

@NoahLarch 7 лет назад

I may or may not have it memorized, but I will follow along anyway

@BodyweightWarrior 7 лет назад

Awesome, makes life a bit easier ;)

@jonpray 4 года назад

I've always dabbled in and out of yoga and recently started again, really enjoy your videos and mobility exercises. This one is great but I really have trouble with the squat thoracic rotations. Seeing progress slowly only after a few short weeks but those ones are particularly difficult. Thanks for the videos!

@atulshenoy6970 7 лет назад

The calmness, flowing water and lovely dog ☺️

@BodyweightWarrior 7 лет назад

Get that morning Zen going

@willpeachable 4 года назад

00:00 - Intro 0:11 - Pike to squat 0:41 - Pike rotations 1:21 - Figure-four neck stretch 2:55 - Kneeling back-bend 3:34 - Thoracic rotations in squat 4:14 - Butterfly slides 4:40 - Table pose 5:12 - Cat stretch 5:46 - McKenzie Pushup 06:25 - Close

@MohamedShaarawy 2 года назад

Really thank you brother 🙏🏼 I’m 1 year away from my 40 and i woke up saying “shit! I lift weights and i forgot my flexibility” and you made it seem easy ñ. Thank you

@Baribrooks 4 года назад

I never tire of this follow-along....thank you, Tom!

@user-me8hy8ew4o 4 года назад

I feel my bones cracking just by watching you do the exercises

@raymondruble8612 4 года назад

Tom is absolutely awesome. This is my morning routine now.

@miriamgardner4523 2 года назад

I can't believe how good that was for such a short period of time! Thank you!

@michelleiozzi768 7 лет назад

Love this Tom! Can you do a 5 min post workout stretch video too? Thank you😊

@BodyweightWarrior 7 лет назад

This one's a little more challenging...hard to be general :(

@Milan_from_Mars 3 года назад

You: Have a great morning Me, every morning: You too,man!

@ulrichdelafuente1272 2 года назад

For the last two years i start every day with this video. Thank you Tom! Great stuff and great channel!!

@vophie 4 месяца назад

Thank you! trying to do your stuff every day

@MarioAmadeu 3 года назад

Day 27 of 300 I hurt my back pretty bad and now I am inconsistent with the stretches. Still hurts, but now I am able to continue. I will finish no matter what

@benclancy9572 3 года назад

Absolute godsend Tom, came across your channel a few weeks ago and been back every day since. Used this as a cooldown from a hiit workout and feel great. Thanks man.

@arza0932 4 года назад

Doing this every morning for 2 weeks && i feel like i've improved heaps. Esp thoracic rotations & squats. Ty

@jas7869 4 года назад

This workout is challenging and the scenery here has a homey feeling to it!!

@ponyboy1664 7 лет назад

Just what the doctor ordered. Only the second morning doing this, but it's highlighted how inflexible i am and will be a good gauge for improvement. Thank you very much.

@cartoonsfortheking75 4 года назад

Thank you so much Tom Merrick, I love every thing about your videos even your music and sometimes birds in the background is awesome 👍your doing a great job, and your helping so many people to get flexibile

@abenawilliams6623 4 года назад

I do this at night also to unwind.

@kaizenspirit4917 7 лет назад

Really great starter. I've just done it and if i keep doing it every day it will improve my mobility for sure!! Thank you for this video.

@RichRich007 2 года назад

much better than your 15 minute routine!

@MonkdogXD 7 лет назад

awesome! Can you do a 5 minute stretching routine as well? Maybe also as a follow along? would be perfect for my evening routine!

@BodyweightWarrior 7 лет назад

Evening routine is a good idea :)

@kelsey3824 4 года назад

Just did a 20 minute hit routine and an arm workout before this, perfect way to release the tension and stretch. Thank you.

@MrElementleader 5 лет назад

Great video, lile all the other follow-alongs!

@life_coaching_avec_gabriel5916 4 года назад

Loved the doggy ! They are pretty good stretching ! Thanks :)

@abenawilliams6623 Год назад

This felt good today.

@nathalia6379 Год назад

Thank you so much for this quick and easy follow along!

@HarshitV2 9 месяцев назад

I feel very good after the stretch, thank you 😊❤

@CEPTime2Entertain 7 лет назад

LOVE YOU FOR MAKING THIS FOLLOW ALONG VIDEO LOVE YOU MAN PLEASE DO ALL MOBILITY ROUTINES A FOLLOW ALONG BRILLIANT IDEA

@BodyweightWarrior 7 лет назад

Glad to hear you liked it Jamie. Wil in the future!

@jorgeortega5728 4 месяца назад

That is a great stretching routine-video and maybe a warm up for me!! Gracias por compartir, saludos,greetings. 🙋🏾‍♂️

@WolwoxEsposito 7 лет назад

I would like to see more "follow along" type of video, like this! Keep up the good work!

@BodyweightWarrior 7 лет назад

I'll have a ponder :)

@hoodedzippy 4 года назад

Amazing video, thank you! It has helped a lot to do these stretches at the start of my day, or sometimes after a workout in the evening.

@joannaecka4385 2 года назад

This is gold!!! Thank you!

@sijodevasia2034 4 года назад

Love your stuff Tom! Keep up the great work

@duduzilemtshali5521 2 года назад

Thanks!

@dantel.9699 4 года назад

That's simply wonderful.

@coder8515 6 лет назад

Great mobility routine! Just done and I feel very well... Again, thanks for sharing

@BodyweightWarrior 6 лет назад

happy stretching :)

@lexmeditates Год назад

Excellent!

@trnuoku6159 2 года назад

I need mobility routine before to get this mobility routine done hahaha

@nicolasdimatteo3356 4 года назад

Thank Tom!

@Astrau3s 4 года назад

Your videos have helped my flexibility and my overall experience of life. I'm grateful for the techniques and information you share it's amazing!! Thank you for helping increase my flow!!

@afzalshaikh2128 2 года назад

I loved this 😃

@kimcapies4276 Год назад

Awesome work! Question : how do you get heels to stay on floor in the squat position ? What exercise helps to keep my feet grounded withoutifting up

@amad1985 3 года назад

I'm super stiff and can't even get into a squat, some of these exercises are not possible for. Is there a beginner version?

@andersjensen7348 4 года назад

Would it make sense to do this in the morning, and then do one of the other follow alongs like Hamstring or a 20 min follow along later the same day? :) Thanks Tom Merrick, you are the man!

@pensilva6880 7 лет назад

Great video

@gnuzii Год назад

i tried to do the 15 min routine but it was too much for me 😅this one was just perfect !

@yaamama1 6 лет назад

I really love this one. Just perfect!

@BodyweightWarrior 6 лет назад

good to hear!

@nathanruston5965 3 года назад

It was very good keep it up bro

@josephhapp9 7 лет назад

Thank you,,,and I love the dog walking around. Our Jack Russell just wants to live our faces. Any tips for the dog part.

@BodyweightWarrior 7 лет назад

Unfortunately, they seem pretty persistent with joining in but it's part of the challenge ;)

@jades7260 6 лет назад

I love your videos your like my fitness guru lol, I love this routine especially its helped me heaps! 😊🌸

@BodyweightWarrior 6 лет назад

I'm no guru but happy I can help :)

@Haki4th 7 лет назад

I do this one every day. Thx

@BodyweightWarrior 7 лет назад

Haki4th awesome! Hope it helps

@starkybrito652 2 года назад

bro thank you

@jamescockayne9794 3 года назад

What should I do if I can't do the pike position? Should I let my hands hang in the air and keep legs straighter or bend legs to put hands on the floor?

@Jake-yz3qv 2 года назад

Quick question, if I can't touch my toes without bending my knees, what should I be doing on the pike? Bending my legs slightly or just not reaching the floor with my legs straight?

@omondi_wa_butere 3 года назад

Love it

@claudio3962 7 лет назад

After or before to breakfast?

@BodyweightWarrior 7 лет назад

Either or my man :)

@trevbarlow9719 6 лет назад

If you do this after breakfast, your head will explode. Don't make the same mistake I did.

@victorziegler6001 7 лет назад

Really nice to see how to improve one's mobility when most are focused with pure strength! Thanks :)

@BodyweightWarrior 7 лет назад

Gotta have the balance

@patbri03 4 года назад

My man, this was a GOOD video. Just discovering this today. Need that quick fix to get my body started this morning. THANK YOU 🙏🏾

@inezneal7258 5 лет назад

Upper back n chest are super tight

@poppy945 3 года назад

Hi Tom, I am really hoping your trybe app will be available on iPad, is there any plan for that interface?

@JoseVargas-yd8kn 7 лет назад

I subscribed today...I love you're videos easy to do....

@BodyweightWarrior 7 лет назад

Jose Vargas welcome o the channel!

@mairereier9723 6 лет назад

Thanks, this is great. Can you please also comment on how to protect the neck with the right position in Kneling back bent and table pose. These are the positions it's hardest to know what is best for the neck. (office person talking, so obvious problems have come from desk job which now need to be worked out - body kept mobile).

@BodyweightWarrior 6 лет назад

ummm tongue on the roof of the mount and tuck the chin slightly, this will activate deep cervical flexors :)

@mairereier9723 6 лет назад

haha, ok . in yoga they put the head back (e.g purvattanasana), but good to know :)

@kaziebtisam8958 3 года назад

Do I get flexible while doing this?

@puckvangerwen 4 года назад

I find it really tough to go into a deep squat first thing in the morning. I normally need my elbows to push my hips out and struggle to be able to release my arms for the thoraric extensions. Where does this mean my tightness is? How can.I improve this?

@ralpmijares9879 5 лет назад

Is it ok to this every morning?

@amandamarshall7271 7 месяцев назад

Great

@melanieclementelifecoach 3 года назад

When I got into a squat from a pike, my feet turn out and do not stay straight. I did break my left ankle about six years ago, but I’ve got most of the range of motion back. Any suggestions? Thanks!

@jamesrichard6415 6 лет назад

Hey Tom loving your videos mate! Keep up the awesome work! Just wondering what the difference is between mobility and flexibility? Also I train (Crossfit) about 4-5 perk week and just wondering what routines of yours would be best to reduce soreness- the flexibility ones or the mobility ones? Or is that not what they are for? Lol sorry about all the questions :P!

@lucioinnocenzo2328 6 лет назад

I can’t do any of these. Do some routine for us stiff people please

@BodyweightWarrior 6 лет назад

I would say this is relatively basic. if you watch the original video, there is more info on how to scale the exercises :)

@bloodmilksky1985 7 лет назад

has anyone tried this with limited mobility? I only ask as I am young but am just having real trouble with my low back

@criticalbil1 4 года назад

doggo doing circuits

@dischargesummary8794 5 лет назад

Saved...see u tomorrow with the sparrows

@briancuprisin4571 4 года назад

PUPPY!!!

@pradeepdatwani1232 7 лет назад

Hi Tom that's a really great morning stretch routine and I just wanted to ask you if you have heard of the "Tibetan 5 Rites Routine" where there are 5 exercises/movements x 21 reps and if that is good enough for a morning stretch instead of your above suggestion or perhaps a hybrid....and after this routine i normally do a 10-15 minuted HIT workout followed by a brisk walk where i then engage in a 8 cycle tabata sprint 20/10...is this sufficient to keep myself in shape as i do this 5-6 times per week every morning and tennis or swimming 3-4 times per week in the evenings....not sure if i still need to add 3/week of 30 minute weight sessions to keep my muscle strength at top level?

@BodyweightWarrior 7 лет назад

I've never heard of it no. Sounds like a beastly workout. This would probably be plenty 3-5x a week :)

@pradeepdatwani1232 7 лет назад

Tom Merrick thanks so do you not encourage any weight training at all if I quick to my above routine?

@tobyhigson9059 7 лет назад

Pradeep Datwani you could swap the swimming or tennis for weight training

@MarioAmadeu 3 года назад

Day 25 of 300

@jaydee888 6 лет назад

how do you complete this routine if you can't squat past parallel? Do you just continue at your deepest squat?

@BodyweightWarrior 6 лет назад

just go as far as your mobility allows :)

@jaydee888 6 лет назад

Tom Merrick so then your thoracic rotations, still rotate upwards or backwards?

@BodyweightWarrior 6 лет назад

Try doing it on a chair, I demo this is the original video linked in the description :)

@mypintofview 7 лет назад

Great, thank you! Lets start it.....

@BodyweightWarrior 7 лет назад

Good luck!

@preetapillai4851 3 года назад

Tom can you do kids vids

@zinthiapalacios9745 3 года назад

I can’t squat 🤣 fail at first step

@axeflanker 7 лет назад

If i dont have a dog.. can i get my cat???

@BodyweightWarrior 7 лет назад

unfortunately no, the dog gives +3 mobility ;)

@9300yt 7 лет назад

Tom Merrick but the cat gives +9 life

@susapo123451 5 лет назад

Definitely a right-handed. xD

@chad9977 4 года назад

Thumbs up for cute doggo appearance

@mayei123 2 года назад

4:20

@guzzopinc1646 4 года назад

Bro, I just woke up... you gotta slow down a little bit!

@lamjay7221 6 лет назад

Why cant n keep my feet/heels flat on floor?

@BodyweightWarrior 6 лет назад

Lacking flexibility, just work on it and it will develop :)

@BodyweightWarrior 6 лет назад

Lacking flexibility, just work on it and it will develop :)

@karensachl 9 месяцев назад

"Find the individual spots that are tight" all of them are tight 😭

@tobiasmc 6 лет назад

I do this routine every morning now and it's a great way to warm up for the day. The only area I feel isn't really targeted is the glutes, so I've begun incorporating a pigeon stretch too. Thanks for the quality content and keep it up.

@tehmillos3985 7 лет назад

Why cant i do a deep squat?

@BodyweightWarrior 7 лет назад

Ahhh that's a tough question, many possible reasons

@carolinehooper524 7 лет назад

For me it’s immobile calf muscles but I’m working on that and it’s getting better!

@KeshArt 7 лет назад

THIS IS THE BEST VIDEO YOU HAVE PUT OUT!!! not to undermine the other awesome vids, but this is the one I got the chance to move with you. I just finished work and opened up RU-vid, clicked this, wasn't thinking of doing it, but ended up doing it. Now I feel good! thanks dude, you gotta make more sequences!!!

@BodyweightWarrior 7 лет назад

Glad you enjoyed Kesh. I'll definitely consider some more in the future :)

@pph1L 7 лет назад

Kesh interesting to see kesh here, both great channels ;D

@hadziano 3 года назад

Does it improve your flexibility if you keep doing it? HONESTLY speaking?

@rabbanirashid5702 3 года назад

@koovvv 7 лет назад

That casual walking doggo though

@ketteringflash 7 лет назад

love the dog

@BodyweightWarrior 7 лет назад

Dogs are life

@harchoumful 5 лет назад

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@michellewright99 4 года назад

I know! Too funny. Especially the fact he never bothers Tom. Just walks by him. I thought for sure he would stop for a sniff or something. I wonder of someone was sending the dog into the scene as a prank distraction? lol I love that he didn't redo the vid to cut the dog out. Just shows real life. Concentrate and keep it moving.

@drawinaminutewithdr.rajasa8861 2 года назад

@@michellewright99 it's that child talking in the background

@brosefv759 7 лет назад

Two thing; 1.) If possible could you make a video on how to fix APT (anterior pelvic tilt) 2.) Could also make a video on stretches for rest/sleeping or bedtime And oh yeah love this video, it's been an absolute treat.

@BodyweightWarrior 7 лет назад

Like the suggestions, number 2 is a common one. It's on the list, thanks!

@NJongebloed 6 лет назад

@@BodyweightWarrior Loving this video! will search for a sleep/bedtime video. Will make progress with the basics, and then reach you to commission time or programs at a higher level.