15 Minute Full Body Mobility Routine (FOLLOW ALONG)

[@bwms5973]

Love your work outs. I’m 70 years old and I work on your mobility workouts everyday. Keep up the good work.

[@JuiceEnthusiast6000]

So wholesome! I wish all of the world can be like this! One person doing what they love and sharing it using the power of the internet for the pure goodness and wellbeing of others. If only the entire world was like this...

[@mohamadalkurdi5763]

🧢🧢🧢

[@rosh3000]

Your a great motivation

[@shreshthsrivastav8397]

Now you r 71 ig. .. are you still doing?

[@joanne7163]

@@shreshthsrivastav8397 hahahah good one

[@Cymricus]

me as a beginner: “oh i can do these head and shoulder circles” next exercise: ok we are going to remove our arms now

[@envylake2565]

Lol

[@MikaelaAryanna]

Literally same lmao

[@Happygirl1355]

Glad I’m not alone I tried and I felt like I was breaking my own arms 😭😭😭

[@gordarmstrong4925]

Haha I hear man I'm in the saaamme boat

[@gopadey8480]

Same lol

[@bumpfit3020]

This routine, is one I absolutely swear by. A friend of mine showed me after a lift we did, the first lift I had done in years preparing for my half marathon coming up in October. No soreness the next day. I feel as if mobility, yoga, and stretching, all go overlooked. I use this routine daily as a cool down, and it boosts my recovery time, and I’ve become more flexible, with that I’ve gained more speed, and endurance. Thank you for what you do...

[@asherkwon559]

how long did it take to see results

[@bumpfit3020]

@@asherkwon559 as far as flexibility and mobility?

[@asherkwon559]

@@bumpfit3020 yes

[@Skibbitypappappa]

@@asherkwon559 he might tell you one day

[@mertkusku]

what a tease :)

[@willpeachable]

TIMESTAMPS: 00:00 - Intro 00:31 - Neck Circles 01:41 - Thoracic Circles 02:35 - Shoulder Circles 03:25 - Prone Shoulder Dislocates 04:24 - Prone or Kneeling Butchers Block 05:30 - Hindu Push Ups 06:45 - Quadraped Thoracic Rotation 07:50 - Squat to Figure 4 Position 08:52 - 4 Position Lifts 09:50 - Cossack Squats 10:50 - Long Lunge Extensions 12:07 - Good Morning 13:05 - Pike Twists 13:48 - Squat and close

[@mohammadall6283]

Goat

[@TheRhythmOfLife1972]

Did you see the Chapter Headings ❓thanks anyway..

[@shannonhasson7695]

I happened to stumble across this routine, and decided to start every morning with it. I started the beginning of the year. IT HAS CHANGED MY LIFE!!! I saw results pretty much after the first week. My posture, workouts, every aspect of how my body performs through-out the day has greatly improved. I suffered from shoulder and knee pain. Both are now gone. I have sent this routine to almost everyone I know. I highly intend for this routine to be the start of my day, for life. I can now almost do a resting squat, and that is one of my fitness goals for this year. ALso, your voice is just so calming and perfect for this. Thank you!!!

[@alinepostures]

Amazing!!

[@willholliday3537]

Mobility routine in the morning. Flexibility just before bed. Only started yesterday, but already feeling immediate effects after each routine. Love it. My chronic pains are becoming less. No more opiates for pain!

[@Mamaji222]

When I first started a couple months ago I was on the struggle bus, now it's amazing how flexible I'm getting! And pain Free! Thank you so much 😍

[@soniacheek6768]

Satsang with Mamaji I cannot wait to get where you are.

[@Mamaji222]

@@soniacheek6768 I also take Move Free Ultra! I don't think I would have made as great of improvements with out it🤗

[@Mamaji222]

@Tommyboy80808 Hasfit has really great static and dynamic stretching💥 plus the Move Free Ultra with the stretching has changed my life 💝

[@soniacheek6768]

Satsang with Mamaji what happens if you stop taking it? I’ve heard doing something to long can cause other problems. That’s why I for go the sups more out of fear to do it the hard way.

[@Mamaji222]

@@soniacheek6768 fear can definitely derail our best efforts. For me I found that when I stopped taking it my joints started hurting again. Plus too much sugar lol. The Move Free is just replacing what our bodies naturally stop producing enough of as we age. I researched it and it says that stretching and exercising the places that hurt while taking it will help our bodies start producing it on their own again. I personally am not going to stop taking it again. There are zero warnings I could find except for if you are allergic to any of the ingredients or if it doesn't go well with a certain medication you are taking. It has even helped rid me of the arthritis that was starting to bend my fingers! 🙋 💝

[@santiagoparra6157]

¡Gracias!

[@rhinostacey7741]

This was absolutely great. After years of weight training I’ve been training BJJ for two years and everything about it requires flexibility. The more videos you do the better I will get. Thank you mate, really really enjoying what you do. As a thought, maybe you should do a 7 day flexibility series, something short people can do in the office or when they get up and work through from head to toe 👌🏻

[@johannes01]

are you still doing this workout?

[@mfhart]

Hopefully tall people will be included in the video series too. Tall people also go to offices!

[@t3r619]

@@mfhart 😂

[@shelbukowski1443]

"If you want to be a little more bad ass..." Everything you do is bad ass! Thank you for your videos.

[@johannes01]

haha yess!!!

[@jarrettervin1976]

Appreciate your guidance - I’ve neglected mobility my whole life and now that I’ve hit my 30s I’ve finally realized how crucial it is to my well being!

[@growingannanas]

love your mobility workouts!

[@AryannaCisnerosChannel]

Hey anna

[@richardalbum6865]

I haven’t ever been able to sit with my legs crossed on the floor - even as a 6 year old at ‘story time’ (I’m 48). I can slowly feel it getting close to possible. Amazing. Thanks for the help.

[@abdullahiadam6432]

Same

[@sarahcarboniloera1737]

30 weeks pregnant still rocking this routine and loving it!! Thank you so much Tom!

[@johannes01]

that's great! wish you and your child all the best

[@Claire-ix7nu]

I cannot do the first stick movement for the life of me. It looks superhuman 🤯

[@gmcmim1]

Get a wider grip. It isn't superhuman at all. I do it. It feels good.

[@windy0563]

@@gmcmim1 i use a broom and still cant do it what do you recommend?

[@cadian101st]

@@windy0563 I am in the same camp. tbh I can’t even do it empty handed even though I am double jointed in my shoulders (though in the opposite direction)

[@niteshrawat576]

Do till your body allows and push it a little further every workout. If the twist part is hard then skip it and co tinue with the movement.

[@RussGore-n1s]

Same here

[@268NA_Impreza]

More like a mobility workout, got a decent sweat going on, loved those lunge hip flexor stretches.

[@DonnyLisa1]

I enjoy your videos. This is my second of yours, I’ve been focusing your hip mobility twice a week and now moving ahead. Thank you for your calm guidance.

[@neoacidcreep]

We have wildly different ideas on what beginner means! Still love the channel though

[@franrushie1383]

neoacidcreep 😂😂😂😂😂 so true.. I thought I was pretty strong and I could not quite keep up...

[@Mamaji222]

😂

[@atraincg1]

I think its better to say. Everyone is at their own level of Beginner. My beginnings in one exercise may different than yours! Glad you are sticking with it. I am sure Tom was once where you are!

[@Skadongle]

I think by beginner he meant that everybody can do these exercises in some way (maybe besides the lunge one).

[@mully5639]

I've been loving your routines Tom. After 2 surgeries on my left knee Ive experienced chronic tightness through my legs, hips, lower back, and up in shoulders. Particularly on right side. These routines have really helped me to begin loosening everything and feeling like I can move much freer. Unfortunately, I still have a lot of weakness in my left knee, and I struggle with a lot of your moves. The knee just doesn't move like it used too. Thanks for sharing all your routines. I hope to keep using them to get my bidy back to playing football.

[@dovsikowitz6362]

he literally touched the stick round to his back like it was nothing I cant even get it past my head

[@therealmvp7669]

Get a wider grip and it will help

[@getsemanyg]

Bruh literally me I was like uhhh… I can’t do that sir 🤨

[@Jacob-dm7pl]

I am in tears cause I thought there was something wrong with me cause I could not do it.

[@dynamicgecko1213]

11:00 That actually looks like a killer move for Anterior Pelvic Tilt! (which I'm working on). It both engages the glutes and stretches the hip flexors. Thank you for that one. And for the whole routine as well.

[@pachachorly7630]

"we can shove the stick to the side now." throws stick into the bushes*

[@Mamaji222]

I had to use a stretchy stick😂

[@kuntykundalini]

Lolol

[@jeffreykuebler709]

I enjoyed the sass he was serving

[@patricia-xz8xk]

He yeeted that stick lmao

[@awakenthegodselfwithchristian]

Gratitude⚡️

[@allisworld1isme]

Tom: Get your stick. Me: yeah. Tom: face the ground. Me: Uh huh, yeah. Tom: and you *stretch your arms to the other side of the frickin planet* Me: fdckbgwtfhowwhydfcbkkmcresxvn

[@ベッカービョルン]

Never have my emotions been described as accurately as in fdckbgwtfhowwhydfcbkkmcresxvn. Thank you.

[@pennofire]

Amazing routine ... except this crazy stick shoulder behind the back voodoo ... is there a beginner version of just this move for progression? The rest was perfection.

[@shelbukowski1443]

@@pennofire Dislocate your shoulders :-)

[@jcb9342]

🤣

[@juleeanng]

Quickly looked for this kind of comment... Exactly what I said!!!!! I didn't know that was possible... Im tight??!

[@gypsywine]

I'm an active 64 year old who has always worked out. These flexibility and mobility workouts are wonderful for us older people to help us stay strong and protect us from injury. I can't wait to get onto my yoga mat to do one of your videos each day .Thanks you for keeping it simple and doable.

[@SamuelBelen-ik7de]

Felt like I realigned my lower spine when I did that first twist off the 90/90. Great pops and relief 10/10! Thanks! ❤

[@diarmuidbrady8987]

Love these follow alongs! Can you do a less advanced routine to help open up the hip to get into a deep squat

[@johannes01]

has he done it?

[@Gamerealm976]

@@johannes01 bro check his channel 🤣

[@איתיחזן-י9ז]

Tnx , this is so helpful

[@charlieb-c833]

Love this routine I’ve been doing it daily for a couple weeks and really feeling the difference! Never realised how important mobility work is when working out regularly. Would be awesome to get a new version of this out which focuses on the mobility like this one more than your other flexibility based videos. Thanks for being awesome!

[@MrDesertmike]

Best 15 minutes in a long time! Picked up a few new ones so good deal all around.

[@BodyweightWarrior]

MrDesertmike that’s what she said.

[@MrDesertmike]

Tom Merrick 🤘🤘🤣🤣🤣🤘🤘

[@kuramauzumaki2823]

I just discovered this channel with my workout mates. We are challenged and ecstatic already in only 1 week. Thank you so much.

[@lisahall1801]

This has been the “go to” routine for bringing relief to my hip tightness. I love all of your mobility and flexibility routines!

[@Dr.FlorenceKanozo]

Hi....I'm a beginner and this has been amazing. I feel good....my joints are warmed-up and ready for my run. Just brilliant.

[@johannes01]

great to hear!

[@Joedeee23]

I always use your morning flexibility and mobility videos during my motorcycle vacations. Great way to open up and start my day of riding. Thank you!🙏

[@AustinRogers-z5h]

I fell off this routine for the past few months and I can feel the difference, time to get back into it. This really covers all bases for the average person, well put together and thought out.

[@kylecheck1040]

Haven't done yoga before, I've been working out for a long time and doing this, halfway through this I felt so much better. More free and just happy 😊

[@johannes01]

yes stretching is so nice!

[@tehaunuiart]

Have just started back on these workouts again after months and months away. I love them. thank you so much for sharing mate.

[@MarkMugen]

Great routine. Did it after my workout to loosen up. Thanks!

[@johannes01]

yes it's great for cooling down after a nice workout!

[@chrystaln1709]

I was always told I'm really flexible from my sport coaches, trainers etc but doing these make me realise I'm not really. Iv been doing ur stretches for a week now and I want to thank you so much for making this a comfortable, enjoyable session for me to look forward too each day. My partner wants to join in now.

[@ogonek]

Great one, thanks

[@Jona]

Thanks! :) Love your videos

[@justynamaria0333]

Just a tip, when doing goodmornings make sure to keep your gaze neutral, not staring too far in front of you and making sure not to drop the head either. Gotta protect that spine!!

[@johannes01]

thanks for the tip!

[@Jacob930321]

Good way to start the morning. Strength and stretch. All movements can be started even though your body is cold.

[@heatherpoletti6692]

Thank you for producing Mobility workouts. It's really difficult to find quality safe training on KZbin.

[@hello-ox1uu]

1st time I did your workout, both 15 minute s. Stretch followed by mobility. I loved both. You are very good at explaining moves, give us enough time to adjust position and your demeanour is calming and patient. See you virtually tomorrow!

[@ThrottleDownunder]

Gday Tom. Im a 45 yo unfit bloke and your videos are helping me get my strength and flexibility back. Thank you

[@RicoMiniBullTerrier]

Such a great routine! I've been doing it as a warm-up for 2 weeks now and it has made a difference in my strength and flexibility during my workouts. Thank you!!

[@johannes01]

how much stronger did you get?

[@rayvu1402]

Hey Tom, really really love the instruction video, feel massive difference with each move. Just a tip: maybe prolonged pause for 5-8s between each excercise for watchers to follow and readjust? 👌🏻 speaking for myself of course.

[@didigelberg320]

I have a muscle disease and haven't worked out properly, untill I found this workout!. No pain whatsoever

[@nicholasfox379]

Great morning mobility routine! Not too advanced. Not too easy. Just right. I appreciate the follow along (when to hold, switch, move, what to focus on). Thanks for providing this to all.

[@hanneke65]

Still my favorite follow along after all these years. Great for mornings with less time.

[@alinepostures]

That’s cool!

[@yomerasoy4111]

I love this workout; it felt very complete. I definitely had to modify 1 or 2 exercises, but it was all good overall. I really enjoyed it.

[@angelailes8988]

I'd love to see a 30 or 60 minute version please Tom. Thanks, I felt great after this.

[@surferjc]

Tom, introduced to you by a few sportsmen at the start of lockdown. Thanks for the no frills approach to mobility etc having your channel has been a great source of fun and inspiration while also really helping me recover from an ankle injury. Keep up the great work

[@attentionlabel]

Been stretching full body for months now, this has added new stretches to my routine. Great video. :)

[@thokel9341]

So simple and quick, yet so effective. I keep coming back to this routine.

[@thatactivechic]

Your stretches and exercises are always my go-tos before a big workout !! Thank You 🙏🏻

[@amandayatesgarcia7773]

Love these short follow alongs for mobility!! If you make 'em, I'll watch 'em!

[@johannes01]

yess, it's as simple as that haha :)

[@ashleyseay2871]

This was great used this for my recovery day today for track

[@ismaelbalderas8529]

I love this. Please make a beginner mobility routine if you can!

[@anipasquali4369]

The length of these mobility vids are really good, thankyou.

[@doclarock1]

Omg…..you make your routine like melted butter………….so nice and yen while i am going through the motions and what results…thanks tom………i hope you read this. I am almost 70 and very fit. I am regaining my quality of life

[@morganhualing]

amazing seeing the progress I've made on this routine over 1.5 years. :) thank you!

[@briswarehouse7838]

Hi! Did you do this routine everyday to see the results?

[@morganhualing]

@@briswarehouse7838 oops, never saw this comment. I do Tom's follow alongs about 2-3 times per week, maybe 2x flexbility and 1x mobility. :)

[@jackbasso2831]

Wow. This was the first video I ever watched that got me into your channel a year ago. I've since watched a lot of other videos and follow alongs. Now returning to this one I forgot how good/fun it is. I'm super stiff in the mornings and this one makes me feel warmed up and like I've got my full ROM. great work Tom.

[@ravingmad765]

I love the dog in frame. Adds to the relaxation vibe. Thanks dog. Thanks for a great routine!

[@oliwesley1]

We did your full body mobility routine from Brazil! Thank tou and keep posting your content.

[@BeastFish22]

As a lifter who has serious mobility issues, I will start doing this routine daily and will update on results

[@jignapatelartstudio]

This is great! Thank you so much. I am working on helping my joint age gracefully... and this is the perfect way to start for me. Lol. Just a minor thing..."Hindu push ups" are called Vinyasa. It's a series of yogic asanas which when done together in sequence, is called vinyasa. ❤️. Love the content. Thank you again🤗

[@codygoff7376]

At 51 and after 3 back surgeries, I’ve discovered that ROM is far more important than focused stretching for me. That and keeping my psoas muscles activated and stretched have changed my life and fitness again. Loved your workout. Have any more for beginners trying to untighten their improperly trained bodies?

[@nicoleberry6440]

I love this. Haven't worked out in some time and this was perfect. I had to modify some of the movements but I know within time of doing these over and over that I will be able to get stronger.

[@v_the_shuffle_valkyrie8314]

I think I am doing this routine for the 20th time now and every single time I feel soo amazing afterwards!🌟🦋 I love your videos Tom thank you! You helped me a lot with my flexibility, mobility and overall strength and I love your content and the way you are able to explain everything! 💥 Keep up the good work!🤸

[@getsemanyg]

This is the best stretch I’ve had in my life. Where have you been months ago boi!!

[@kellanoleary6745]

Best mobility program/workout ever

[@bougeorgie7666]

best mobility video I come back to !

[@augusta7714]

holy crap that bent arm bar lat stretch is AMAZING

[@awbglenn]

Here because of COVID-19 and loving it!

[@kylo5576]

I felt so much better and awake after doing this, first thing getting up from bed

[@aub2174]

For the stick excercise ( prone shoulder disloactes- given in the time line) using a blanket or a long piece of cloth would be recommended. Stand up straight hold the blanket straight taut stretched between your hands and do the same roll from front to back. It might seems hard at first but overtime you get used to it, progression would be to get your hands closer and closer and doing the same.

[@just.thenakedtruth]

Thank you soooo much for this ❤️ I’ve been doing this almost every day and it’s been helping me tremendously with with tight lower back/hip/hamstring muscles 💪🏼

[@sleeep11]

LOVE the dynamic stretching!! U're the 1st person I've seen implementing this. Thank you.

[@johannes01]

he really knows his stuff!

[@elanzaalberts9605]

Thank you for this! Everyone is so obsessed with flexibility (and sure, it's great) but mobility is where it's at! This routine is the best.

[@bradcarrphotos]

Great content Tom! I’m fighting hip mobility issues from years of football, lifting & general neglect so I’m glad I’ve discovered your channel. Thanks!

[@johannes01]

hope you can recover from those issues! :)

[@markthacker3519]

Just about to do this looks great thanks

[@hannahhiscott9950]

I've been doing your 20 min full body flexibility every day and I just tried this... New daily video!

[@alinepostures]

How are you feeling after the several months since you posted this comment?

[@kiarothetrainer6079]

Never done a follow on mobility routine, but as an athlete I think it’s gonna be important going forward as I’m getting older. Quality video will hoepfully be able to progress and get better and more mobile as I continue doing these. Thanks a lot 👊🏽👊🏽

[@Estela39]

Oh wow... this is just what I needed this morning! Thank you!

[@itsamegrabbins]

Been following your routines for around 2 or three months now and feeling significant benefits from them! Especially love the 20 minute mobility follow along. Thanks for your hard work Tom!

[@generaldhruv1114]

My thoughts before doing this routine was that it will be easy for me but the experience was really humbling.

[@diamonddusk008]

Thank you sir, I have a knee injury and it was good👍. Appreciate your post

[@marshallnielsen536]

I seriously enjoy just picking a random video from this channel every morning and doing it. Sets me up for some good days. Thanks Tom!

[@margaretblair5321]

Just found your channel. To be honest this was advanced for me. My mobility is shocking and probably why I’m getting injuries.

[@andrewrichman7214]

This is my favorite full body mobility follow along routine. It hits every body part and has great flow. I’ve been doing it 1-2 times every day for the past couple weeks. Thanks for the great video!

[@joannaprevost426]

Thank you ! I am going to be doing this routine ! I am a avid bodybuilder, but in the past few years i have lost a lot of mobility. Im not going to lie , i just stopped stretching and now my body is paying for it .

[@liamwalsh1985]

Great start to the day.

[@paulagodoy957]

i think this might be my favorite video of yours, Tom! great mobility routine to do after strength training

[@qna5076]

Thank you for your videos, I've just started working on my flexibility and I find your workouts so helpful, some are quite challenging but not unattainable 👍

[@johannes01]

yes we can achieve everything!

[@kyliejavierashton6976]

Love this mobility routine! I’ve started doing it every morning. It’s very easy to follow along and a great way to start my day. Thank you!

[@hadiibrahim07]

Great morning routine - thanks Tom

[@envylake2565]

Thank you for putting timestamps on the description!! ~

[@Jacob930321]

Perfect in the morning to wake up