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My Top 3: Thoracic Mobility Exercises

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In this video we continue the series called "My Top 3". This episode is on thoracic mobility.
What will the next be on? Comment down below to suggest the next video topic!
Follow me on Instagram @TheBodyweightWarrior to stay up to date with my training and other awesomeness.
PART 1 - FORM RULES - 0:55
Ido Scapula Mobilisation Routine: goo.gl/QYJjeZ
PART 2 - THE EXERCISES - 2:02
Cat Cow - 2:08
Rotational Cat Cow - 3:01
Scapula Push Ups - 3:54
Superman Cat Cow - 4:12
Jordan Garcia: goo.gl/IN99ce
Lying Thoracic Rotation - 5:08
Brettzel - 6:11
T-Spine Extension Smash - 7:18
Overhead Extension Smash - 8:03
Overhead Extensions With Anchor - 8:19
Butchers Block - 9:08
My Top 3: Lat Stretches: goo.gl/ruqblK
SUMMARY - 9:32
ARDOUR: www.ardour.life
Use discount code “ARDOURTOM” for 10% off.
MY LATEST PROGRAM, PROJECT PLANCHE, DOWNLOAD:
goo.gl/PfOoyL
PROJECT PLANCHE PLAYLIST:
• Project Planche
Music by:
Instrumental - Chuki
/ chukimusic
/ yuki-asemota
/ 534703253224860
Intro - Catas - Limits
/ catas-official
See you in the next video!

Опубликовано:

10 сен 2016

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Комментарии : 150

@squirreltakular9049 3 года назад

I found this channel right when I needed to. Been doing yoga for a few weeks and have started to clean up a lot of the mobility issues I've been having, but my shoulders and T-spine are naaaasty. Thank you for these.

@MrDesertmike 6 лет назад

Excellent intro, excellence in definition and excellent demonstrations💯💯

@dhanasausa825 4 года назад

These are amazing, Tom! You should be proud of yourself.

@sagadosaci 2 года назад

I’ll definitely give these a go. They look amazing! Thanks heaps!

@lauramatamis9091 7 лет назад

i cant wait to add these to my training, have always wanted to have the mobility of a gymnast. Thank you !

@BodyweightWarrior 7 лет назад

Awesome man, get on it! :)

@ichigoringo 3 года назад

LOVE your videos, they've helped me so so much! I can't thank you enough!

@ClaarTube 5 лет назад

Brettzel is amazing! Thank you!

@ariannarabaioli9006 7 лет назад

thank you Tom really good tips! very professional🙏

@filipedemacedo3212 5 лет назад

Hi Here Filipe from Lisbon | Portugal amazing video. So well explained and the shooting is quite elucidating of me movements process. The comments are helpful and clear. Your tutorials are methodical and sober. Congratulations.

@eleniashioti8754 5 лет назад

Very nice. Thank you. Feels very good. I ll keep them in my daily workout.

@sophiaoh5986 7 лет назад

Thanks Tom! I just found your channel today. I am a true beginner in calisthenic, just started working on floor and chin up bar exercises. I have so far watched about a dozen of your videos and I found all of them very useful. I really appreciate you taking the effort to put out content which are really beneficial, the exact steps and progressions which are often missing in other movement channels. I sincerely hope you will succeed in all your goals because you deserve it. Thank you very much!

@BodyweightWarrior 6 лет назад

Glad to help Sophia! Thanks for the kind words and feedback. Good luck training :)

@pablom695 5 лет назад

thanks for the good work, Tom !!!

@kramerfuneralhome2466 6 лет назад

Excellent info! Thank you!

@ABSCrunchFit28 4 года назад

So glad I found your channel!

@katjadickauf 4 года назад

Hi Tim, your videos are great and super helpful, thank you so much sharing them! Could you make a follow-along video for thoracic mobility based on these exercises and any other ones? A bit like the one you made for shoulder mobility (15-minute follow-along).

@simonburns7757 7 лет назад

Thanks Tom. Another great post. Keep them coming.

@BodyweightWarrior 7 лет назад

Will do SImon :)

@liaunited2500 4 года назад

I usualy dont comment anything at all, and this is i belive my first comment on youtube ever. I would like to thank you for sharing this exercise for thorracic spine. It realy helped my kyphosis and hurting back, it really worked wondesr on me really fast. Thank you. Greatings from Croatia.

@shanegood5993 5 лет назад

Amazing stuff

@nadined1574 4 года назад

I'd love to see a follow along about thoracic mobility. I start my day with one of your follow alongs for a month now and it feels great! Don't need to think about what doing next and feels like I'm doing the exercises with a friend:-) Greetings from cologne, Germany and a big thank you!

@iaai6452 4 года назад

This is my favourite thoracic mobility video !

@jesusruizgarcia7534 3 года назад

Thank a lot mate, you are the best!!! You help me a lot with my mobility King regards and peace from Spain✌🤜

@daweitao2668 7 лет назад

Great video, confirmed some of the one's I am already doing (though I was doing them too fast), and taught me some new ones, thanks!

@BodyweightWarrior 7 лет назад

Slow and steady ;) Awesome Dawei :)

@petrosmaroudias1128 4 года назад

Tom many thanks . Your stretching exercise are . Many thanks from a fan in Cyprus

@karunaagarwal9332 Год назад

Excellent guidance

@fittritious7700 8 лет назад

Another good one Tom, thank you!

@BodyweightWarrior 8 лет назад

Glad you enjoyed fella :)

@_chimera_ 2 года назад

This is great 👍 thanks!

@julieloweryForyouministry1226 5 лет назад

Great needed this!

@jtann1171 3 года назад

Thank you. Most beneficial

@erreyzistable 6 лет назад

As a bodybuilder your channel has helped me so much man keep it up

@BodyweightWarrior 6 лет назад

Cool, happy to help. Happy stretching :)

@njr2222 6 лет назад

Hello...! Thanks for the video!

@PeterSivazak 5 лет назад

Best vid yet

@jaywhyte873 8 лет назад

Just gave the Brettzel a shot and it feels amazing.

@BodyweightWarrior 8 лет назад

Doesn't it?! The release on the spine is incredible

@pedroskitchen47 8 лет назад

Thanks for the video Mate!

@BodyweightWarrior 7 лет назад

thanks for the suggestion :)

@mathimagery 5 лет назад

I love your videos, you helped me in beating my back pain. Thanks a ton Tom. Can you please also upload video on pelvic floor muscles mobility. Pelvic muscles are the most important and under exercised muscle group.

@AjaychinuShah Год назад

Without laying down and just LAUGHING absolutely uncontrollably at what you just spoke. Like Jim Carretty would care to trade spots with Carrot Man's Jokester zit and just call it a day for a Tom Cruise Lawsuit underways.

@ytano5782 4 года назад

T-spine mobility, dorsal flexion is the main problem for my clients in olympic weightlifting. I‘ve very good experience with a combination of the superman catcow and butcher block (prayer stretch) and T-spine extension with weight.

@robinlohia6881 4 года назад

I have been doing the beginner full body routine for a month now, feeling better flexible but my lower back is stiff every morning I wake up. Doing all stretches better than before

@maryevans8106 7 лет назад

whoa thank you sooooo much. great demo and explanation. :-)

@BodyweightWarrior 7 лет назад

Welcome Mary :)

@robertjoycetraining3126 8 лет назад

Awesome. Have been doing that butchers block since the handstand vid and it is savage...Would be keen to see top 3 nutrition books-cheers!

@BodyweightWarrior 8 лет назад

It is certainly savage. Ripping open those shoulders :)

@broaudio 8 лет назад

Great stuff as always Tom, thank you. How about Top 3 Nutrition/Diet/Lifestyle tips? Could be a recipe, simple garden system tips, kitchen tool that helps you stay on track, etc. Stuff that made your life better or helped you make a change for the better.

@BodyweightWarrior 8 лет назад

Sounds good but could you be more specific? :)

@BPGolf 6 лет назад

I love the channel brother! Are you self taught or certified through a specific institution?

@twelvepetaledlotus1721 3 года назад

AWESOME

@michaelconner5732 7 лет назад

The butcher's block is my favorite, for sure. Thanks for the Vid, Tom.

@BodyweightWarrior 7 лет назад

Agreed! It is beautiful :)

@nicolajanerandall9653 2 года назад

Great!

@erichill5328 7 лет назад

What a great channel...

@BodyweightWarrior 7 лет назад

Thanks Eric :)

@JNith 7 лет назад

those scapula pushups seem miniscule but I feel they help me out alot even with pullups in conjunction with the scapula pull up prep

@BodyweightWarrior 7 лет назад

Deceiving ;) Glad they helped. Scapula pull ups are also a great exercise :)

@angiecameron245 3 года назад

Do you have any videos on how to be able to flex the spine? I do exercises where I need to roll the spine down whole on the floor and another exercise where I need to round up to work my stomach. My back muscles & hip flexors are tight.

@balwantpadaki2707 6 лет назад

Shoulder (frozen shoulder) mobility please.

@bollywoodbandwagon 6 лет назад

Hi Tom! Was watching one of your vids where you passively hang from a bar for spinal decompression. I understand that gravity helps in this process. Any other ways you can advise to do this without a bar? Or anything to relieve the spine? Haven’t caught up with your latest videos yet. So if you have a link suggestion, kindly share please. 🙏 Love the Brettzel! Thank you for this video!

@phidinh1132 5 лет назад

Hi Tom, Is it sufficient to do the Cat Cow, Brettzel and any extension exercise of my choice rather than do the main exercise plus its variations?

@SaulAdrianVL 7 лет назад

Thank You Tom!!! Really Awsome video as expected :D! Already did 2 of them and they feel great!

@BodyweightWarrior 7 лет назад

Good stuff dude, heading in the right direction :)

@jackleung3458 2 года назад

Good showing, I fell my chest stuck up, due to accident causing mild narrowing T disc. chest extension excisec can get helps from your sport?( shoulder narrowed too)

@wissam6379 4 года назад

Thank you too much

@grantkiba7463 8 лет назад

Top 3 muscle up - bars and or rings please.

@BodyweightWarrior 8 лет назад

How do you mean?

@deborahmccooke108 5 лет назад

Top 3 hip mobility

@biologz 8 лет назад

Top 3 legs exercises

@thomizzskate 8 лет назад

do a video about shoulder/scapular mobility :)

@BodyweightWarrior 8 лет назад

That kind of is bundled into this one :) Although I could expand. It's a complex beast :P

@AndresRoaro 7 лет назад

Top 3 but this time for lumbar mobility. Awesome channel

@BodyweightWarrior 7 лет назад

good idea :)

@warcraft-px5zq 7 лет назад

Tom Merrick actually its not, caus lumbar spine needs stabilization not mobilization

@caznpete66 5 лет назад

Tom ,Ineed exercises that will stregthen my small muscles near my spine as found they seem to pop alot ,so is that to do with my hamstrings > As my job is as a postie,sitting on a motorcycle daily and have tried lots but nothing works except chiro etc ,so can you suggest others as I also have got but am mending my bad right scapula

@FuriousPetey 8 лет назад

Top 3 favorite shampoos please.

@BodyweightWarrior 8 лет назад

because you're worth it

@pexii7320 5 лет назад

i have sternum pain, from planche training and handstand..( i do calisthenics) Will these exercises that you show on this video help to get rid of sternum pain? when i do overhead extensions i can really feel the pain on my sternum. Please answer!

@mlnikon9434 5 лет назад

I am super new and just starting out with calisthenics. I am starting to get overwhelmed with all of the mobility and flexibility stuff I can do in addition to working out. I definitely need to improve them as I am extremely stiff and out of shape, but I am not sure what to focus on. Should I do one week shoulders and wrist mobility and the next maybe legs and thoracic. or should it be changing it up every workout or focus on one thing for a few weeks before I changing it up? Any help would be greatly appreciated!

@intelone814 7 лет назад

Hi Tom, I like Your Top 3s :D , keep it up ;) I wanted to know if any of these exercise would help with "rounded shoulders" and is there's any video/reference for treating this issue? Thanks in advance ^^

@BodyweightWarrior 7 лет назад

Awesome man, they might be making a comeback :)

@intelone814 7 лет назад

I hope so ^^ any ideas about the rounded shoulders issue?

@thepotatobug6783 6 лет назад

Low back exercises for back pain

@banny8167 4 года назад

For the Cat-Cow you say retract the scapula for both the cat and cow movement. Do you mean to to say extend the scapula for cat? Or should I try to keep my shoulder blades tucked back for the Cat?

@AjaychinuShah Год назад

Your content is perfect man. Does anyone not believe you? Your going pretty slow for their thoughts. But I love your content, but who is it FOR? really,

@zzaaaism 8 лет назад

nice mobility drills :)

@BodyweightWarrior 8 лет назад

Thanks fella, hope they help :)

@zzaaaism 7 лет назад

They sure did :)

@zzaaaism 7 лет назад

If I knew this before I would have got my hollowbody hold in a more efficient way :D

@BodyweightWarrior 7 лет назад

Now you know. Best of luck with your training :)

@zzaaaism 7 лет назад

Thanks and the same goes to you ;)

@harshalpaunikar1342 4 года назад

Can you provide a flexibility routine for glutes?

@toplel3817 7 лет назад

Top 3 chest or back exercises

@BodyweightWarrior 7 лет назад

hmm nice idea :)

@dojanglesclimb 7 лет назад

I have god awful mobility in my thoracic spine, lats, pectoralis minor, ... everywhere really. I'm glad I found your youtube channel. You've got some really great information here. I'm going to try out your routines for a few months and see where it gets me. How frequently would you recommend performing mobility rehab/prehab exercises? Three times per week? Do you do an upper body/lower body split or everything in a day? Thanks!

@BodyweightWarrior 7 лет назад

Join the club! Thanks man, hopefully I can help. So I recommend doing low intensity mobility EVERYday. Then more intense loaded stuff 3 times a week. If you want to see what I am doing currently I just uploaded my current program, which you can download from the description of this vlog: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-AiLy7sUKpyo.html :) If you check the program you'll see I have a daily mobilisation and then loaded mobility at the end of upper sessions. Hope that helps :)

@dojanglesclimb 7 лет назад

Got it. I'll definitely try incorporating the daily mobilization into my martial arts training, and maybe some of the loaded mobility later on. I'll let you know how it goes. Thanks again.

@dojanglesclimb 7 лет назад

Chokwe Much better. I haven't been doing Tom's exact routine but I've incorporated some of it. I've been training on a near daily basis this year. Basically 3x a week I'm doing about 1.5 hours of strength and mobility training and on off days I'll do martial arts, cardio, and/or some light mobility and fascia release. I feel like a new man. Though, I have quite a ways to go before my longterm goals are met.

@dojanglesclimb 7 лет назад

Chokwe Thanks man. And a big thanks to Tom Merrick, too. I followed Tom's advice so far as doing light mobility daily and heavier stuff 3x a week as part of my strength/conditioning routine and that was some damn good advice. The results don't lie.

@greigwalker9587 4 года назад

Exercises for neck ?

@user-zt2di5hb6i 8 лет назад

Do you know any exercises if I have hernia spine? Please if you know can you show them. (sorry for my broken English I from Russia )

@BodyweightWarrior 8 лет назад

Sorry buddy I don't. I would recommend seeing a good physiotherapist or chiropractor :)

@jasoncalisthenics 7 лет назад

I'm wondering on the first variation of cat position (around 2:50), you said retract, but your back was round, didn't you mean protract?

@BodyweightWarrior 7 лет назад

Yup oops. I tried to say it but it definitely should've been protract :) Also added an annotation :)

@chuary_PT 8 лет назад

3 most effective/efficient workout splits?

@BodyweightWarrior 7 лет назад

interesting one :)

@yvesmeunier717 5 лет назад

nice, bravo

@ChristianChalk 8 лет назад

How do you not have more subscribers?!

@BodyweightWarrior 8 лет назад

Ah but the ones I do have are awesome ;)

@changedman5596 7 лет назад

Tom Merrick I'm

@hansimeier6587 6 лет назад

I don't know!😆

@girishtabla 5 лет назад

Tom you are great , lots of best wishes my friend 👍🏼

@adams303 4 года назад

Agree 100%. His channel is great - I've recommended it to friends and patients

@LethalLemonLime 3 года назад

my body doesn't look like yours when I try to do a cat cow and when I tried to force it to look like yours it hurt my back... now I'm worried lol

@EdenMardix1 8 лет назад

Top 3 core exercises?

@toplel3817 7 лет назад

Eden Mardix did that already

@rollo6292 8 лет назад

Great video, btw the scapula mobilisation video you linked is unavailable :(

@BodyweightWarrior 8 лет назад

Goes through fine for me. Here is the original link :) ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-y4Wo095zPnc.html

@rollo6292 8 лет назад

+Tom Merrick (The Bodyweight Warrior) that one does not work for me either, weird.

@juanofthekind 8 лет назад

+Abu Bakr al-Baghdadi sometimes you have to play them on a computer instead cellphone or tablets

@Keep_working_hard432 7 лет назад

IT band exercise

@MattDaysFilms 8 лет назад

Do you have a video on core compression?

@BodyweightWarrior 8 лет назад

Kind of, I mention it in my press to handstand video. This link starts at the section :) ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-cP_touxFXQ8.htmlm56s

@MattDaysFilms 8 лет назад

thank you very much

@commentconnoisseur1001 7 лет назад

Hi Tom, I'm leaving this comment because I am not sure whether or not you reply to posts on old videos. I have just now left one on the handstand video. Don't want to seem impatient, I am just not sure where to leave it.

@BodyweightWarrior 7 лет назад

Hey fella. I always reply to comments regardless. I replied to your original :)

@commentconnoisseur1001 7 лет назад

Thanks for the quick reply. I've sent the email.

@Bustical 4 года назад

For personal use 5:08 warmup Jesus spread Superman catcow 4:12 Brettzel 6:12 (modified Jesus spread)

@jasoncalisthenics 7 лет назад

do you have FB or something were we can chat a little?

@BodyweightWarrior 7 лет назад

facebook.com/TheBodyweightWarrior/ or instagram @TheBodyweightWarrior :)

@AjaychinuShah Год назад

See see Bruce Willis in Underdog Skyscraper - its nothing.

@KH-bq4cv 8 лет назад

Top3 ShoulderMobility?

@KH-bq4cv 8 лет назад

never mind you allready postet: emmert louis

@BodyweightWarrior 8 лет назад

Would recommend to everyone :)

@saschak7306 8 лет назад

top 3 unknown supplements:)

@Simon-gx1wf 5 лет назад

Sascha K only 3 you might really benefit from: Creatine Beta Alanine Caffeine

@ClaarTube 3 года назад

Sorry about the contents of that box.

@SteveOlliffe 7 лет назад

Hi Tom, I have recently discovered your channel and cannot praise you enough. Such a phenomenal resource with a wealth of knowledge, understanding and patience. I have been doing bodyweight for nearly 2 years and never gave mobility much thought - damn am I regretting that now, especially as I am a desk jockey by day. So I want to thank you for providing these videos in order for me to get back to the beginning, correct all my mistakes, and hopefully give me full ROM to build strength upon. I just wanted to point you in the direction of this video - ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-ya-vDObLgtw.html - from GMB which is a fantastic scalable routine for thoracic mobility. Thanks again.

@BodyweightWarrior 7 лет назад

Thank you Steve! Really appreciate the kind words. It is underrated by most people, including myself not so long ago. Mobility will certainly unlock new kinds of movement to you so I'm glad I could help in some way. Thanks for the link, will definitely give it a watch. Love the GMB guys :)

@ScottsGarage17 7 лет назад

Good job, man. I have watched a lot of the Kelly Starrett mobility woe videos. You are taking his great info to the next level in my opinion. Keep it up!