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

[@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 :)

[@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

[@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!

[@growingannanas]

love your mobility workouts!

[@AryannaCisnerosChannel]

Hey anna

[@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! 🙋 💝

[@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 😂

[@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!

[@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!!!

[@santiagoparra6157]

¡Gracias!

[@268NA_Impreza]

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

[@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

[@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

[@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.

[@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!🙏

[@MarkMugen]

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

[@johannes01]

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

[@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.

[@pachachorly7630]

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

[@Mamaji222]

I had to use a stretchy stick😂

[@youralchemy_]

Lolol

[@jeffreykuebler709]

I enjoyed the sass he was serving

[@patricia-xz8xk]

He yeeted that stick lmao

[@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! ❤

[@thokel9341]

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

[@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.

[@Jacob930321]

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

[@lisahall1801]

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

[@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...

[@omargazia616]

Yes

[@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).

[@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!

[@redbike6340]

I couldn’t make the full movements so adjusted for my inflexibility. Thanks for your instruction.

[@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.

[@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

[@ashleyseay2871]

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

[@kuramauzumaki2823]

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

[@diamonddusk008]

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

[@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 🤣

[@holywoof6419]

good routine my shoulders injured atm so I can only do lower body but its still a beautiful one

[@tehaunuiart]

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

[@julianbushe458]

Thank you for the nice routines. Those Figure4 moves are impossible for me without assistance at the moment, looking forward to changing that this winter.

[@attentionlabel]

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

[@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.

[@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??!

[@tatianaspencer1542]

great mobility routine. always find myself revisiting this one!

[@ravingmad765]

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

[@janeytait5946]

Love this! Thank you! Just an fyi, upward dog is knees lifted off the ground

[@anipasquali4369]

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

[@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.

[@angelulriksen5117]

I also appreciate your stretch routines. I am wondering if you have a modification for the move with the arms stick. I do not have a stick, besides I cannot rotate my arms all the way back as you do. that is amazing mobility!

[@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!

[@jessicarosario8942]

Super cool short mobility routine. Thanks!

[@thatactivechic]

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

[@oliwesley1]

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

[@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?

[@christiannn6230]

challenging but fun, definitely something new I want to start working on

[@kathrynrasmussen4763]

Your follow along routines are great. I live the Cossack squat in this one.

[@hanneke65]

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

[@alinepostures]

That’s cool!

[@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.

[@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

[@marleneupchurch4781]

Great! Just what this 74 yr. old body was looking for! Thanks So Much! Jerry C.

[@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!

[@ismaelbalderas8529]

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

[@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!

[@envylake2565]

Thank you for putting timestamps on the description!! ~

[@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.

[@sassycharm]

Love all your workouts . Would like some more 15mins ones for daily stretching and tonning

[@iamnimitagarwal]

Have been following your mobility sessions for over 3 months now, and I find them really well. Want to ask you if you can make a video on Ankle Mobility and Hip internal and External mobility.

[@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 :)

[@Arsengalable]

mad content. Love your follow along videos man, keep it up

[@awbglenn]

Here because of COVID-19 and loving it!

[@Estela39]

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

[@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.

[@koocullen]

Hi Tom love your videos. Just wondering could you put together a flex and mobility routine for a triathlete. I put a few of you videos together to get all the areas I need but one specific to triathlon would be lovely.

[@frylock1192]

Super great. Perfect for my 30 year old, sorta strong, but immobile office body.. thank you!

[@kellanoleary6745]

Best mobility program/workout ever

[@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.

[@thephore]

I love this routine. Perfect for the lunch-break during a home office day. Thanks!

[@johannes01]

true, fits perfectly in every schedule!

[@baguette02]

Absolutely love this work out. Has sorted my back pain completely!!! Is there a longer mobility work out on offer?

[@johannes01]

wow that's great! keep it up :)

[@STURDYSTANCE]

Thank you boss! I needed some quick mobility exercises before I start my new job today. I feel much better

[@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!

[@surfistaloquita]

Thanks for the awesome mobility training vid! I am getting bored of the exercises I’m doing with the ready state and looking for some new moves. I didn’t have a stick so I used a piece of clothing, it more or less did the job. Thanks!

[@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?

[@Louisefingy]

That was great thanks. I love that Kossack squat, it's so hard without hands! A great challenge! Thank you.

[@colinz8781]

This made my training so much more fun.

[@hadiibrahim07]

Great morning routine - thanks Tom

[@getsemanyg]

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

[@AngeNoua]

Thanks for the exercises my body feels great. As a Football player these workouts are great for my recovery.

[@bougeorgie7666]

best mobility video I come back to !

[@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🤗

[@jenniferschildgen1848]

Love this one at work as I sit in a chair most of the day.

[@alonsoedwin6380]

this was awesome and killing definitely recommend will do these nightly

[@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 🤘🤘🤣🤣🤣🤘🤘

[@didigelberg320]

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

[@angelailes8988]

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

[@markthacker3519]

Just about to do this looks great thanks

[@emeliasoderlund]

Thank you! Think this will be my staple after work :)

[@GG-1312]

Just did it for the first time, love it! Gonna make this a daily routine

[@johannes01]

5 months later, are you still doing it?

[@איתיחזן-י9ז]

Tnx , this is so helpful

[@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!

[@margaretblair5321]

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

[@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!

[@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 💪🏼

[@kristabradleymusic]

Always my go-to for a great, simple, effective warm up!