30 Minute Full Body Flexibility Routine V4! (FOLLOW ALONG)

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This video shares a passive and active combo for developing neck, shoulder, hip and glutes, hamstrings, hip flexor, and general all-round flexibility. There is a bias towards rotational and spiral patterns throughout this routine.
MUSIC BY:
www.epidemicsound.com/
See you in the next video!

[@hariase]

Thanks, Tom! Been a subscriber for a long time :) Love the follow along routines, and the book club.

[@neuman_adventures]

I love the fact that most of these stretches I have never seen before or they are an enhanced versions of getting deeper into a common stretch. Love the little touch of meditation and yoga.

[@healius665]

been so tight for the last few years due to injury and your routines have helped me significantly in such a short time! Thank you!

[@ghostapi874]

As someone that is working to recover from chronic illness I really appreciate how gentle your routine is.

[@dmantaisi]

Thanks for another great flexibility routine! I’ll be 60 this year and thanks to you and others I am more flexible than ever!

[@mavthealchemist]

Thank you for making these full body stretch routines. I have done your 20 minute one or a different one you’ve posted almost every day for over a year now and started doing this one daily as of now. I look forward to doing new ones when you make them. Good day!

[@pederviken7697]

Great videos. As a kid /youth I was never flexible, but these last few months I have been following parts of your stretching routine and I can touch my toes for the first time ever! I have also been following some of your strength related routines and I can actually do a fair ammount of pull ups now which is really motivating.

[@SaturnoMovement]

dude you rock! all i will say :) thank you! - Gabo

[@BodyweightWarrior]

You guys rock 💪

[@FarMoreAccurate]

This is a wonderful stretching routine. Definitely more intense than the previous ones, but I feel looser than previous stretching routines. Thanks, Tom!

[@dannonmarinade]

That was fantastic. Thank you for continuing to update these. Been on the stretchy journey for a while now and feels great

[@MatthewEncina]

This was a wonderful routine. Thanks so much for sharing!

[@AngelaRaeDotCom]

You are really great about allowing your routine to hold stretches 30 seconds or longer! Most stretch videos hold a stretch for 10 seconds which will net you nothing. Keep doing your thing! You’re great!

[@haddes1haddes17]

10 secondes is not enough. According to science, we should keep every position at least 1 minute. After 60 secondes, 80% of the muscle is streched.

[@chokeeartist]

Look up yin yoga (hold) / you’re probably doing vinyasa (flow)

[@This.is.Markus]

@@chokeeartist like it

[@minamur]

​@@haddes1haddes17the whole muscle is "streched" the moment you feel it. a muscle stretch is an involuntary muscle contraction, not an elastic stretching. increasing flexibility is teaching your nervous system that a larger range of motion is safe through exposure, not lengthening your muscles. it makes no difference if you get a minute of exposure all at once or in a bunch of little bits. personally, i find static stretching boring, and for me it doesn't work well because i just won't bother with it.

[@Jona]

Dude the next morning I felt soooooooo good and refreshed, THANK YOU!

[@mnyange]

Your stretches are awesome. I use to suffer from back pain especially after doing Olympic lifts. Your stretches have made a great difference, I no longer have pain and my range of motion has improved. Thanks

[@drewrandle982]

I love the follow-along routines. I injured some muscles in my hips snowboarding a few months ago. This is hitting some good tight/weak points. I appreciate the new moves!

[@rishitkumar1060]

Hey Tom! Just wanted to ask, can you do a series on post workout static stretching, targeting each muscle group? I've been going through your playlists but I am really confused right now. I searched a lot of other channels and went through a lot of videos but the content you put out is amazing and I really wanna learn from you. I hope I'm not bothering you and thank you for making such great videos. Much love.

[@joshwhite6513]

You are a legend and have changed my life. My mobility and strength is so bad 3 session is and I feel relaxed and stronger.

[@Godspeed10]

I think that’s my favorite routine! Not too advanced or frustrating and hit all the areas I needed

[@nelusan]

Love it! Another great follow along (as usual). Thank you.

[@yawenliu6648]

This is so effective for the whole body! It is a great end of the day stretch sequence, it is so renewing :)

[@ericpatterson5050]

Tom, I LOVE All your Full body Stretching routines! It has really helped me. Thanks Again! 🙌🏾👏🏾🧘🏾‍♂️💜

[@TitoSilvey]

Oh man, there are some new ones in this that are absolutely awesome! If there was one thing I'd be interested in, it's I've found my legs get really shaky after awhile doing lower body, a routine specifically on strengthening enough to stop that would be great!

[@maricelgonzalez1124]

Tom, thank you! You are my mentor in stretches. I am from México, I live in Canada right now. Thank you!!

[@kathykeener3523]

Wonderful! I am 71 years old and active, yes, I modified, but this is very helpful . You are a great teacher. My joints feel amazing.

[@kyr10]

have started doing this routine everyday for the past two weeks, and it makes me feel great! Thank you. Have looked at some of your other videos as well but this one has become my favourite

[@michaels2250]

This is a fantastic stretching routine with some uncommon stretches! Thank you for posting!

[@rodneywilson7427]

Found these stretches very helpful, my dressage trainer cant believe the improvement in my riding after just a month of following you .

[@elenczar2047]

Tom you're the man!!!! Love this new routine so much. Already doing it for the 3rd day in a row and my body feels so good. Thank you !!!!!!

[@DHayenaw10]

Hey! Thanks Tom. Great routine from one of the best in the business. I’ve tried others on the web but your my favourite ad you provide the essential how it should feel commentary. I’m back and staying loyal 👍

[@Auburnyf]

Tom, as usual, you are so on point! Your extra hints for technique really help your viewers learn what is, not necessarily intense, but correct. Big kudos.

[@MafuHardy]

No wayyyy! I'm in lockdown in Shanghai and have been using all the flexibility/mobility workouts you've done over the years. This couldn't have been timed better for me! I've been suffering from sciatica for over 12 months and just getting back to the point where I can stretch without agrevating the pain. Three weeks ago I couldn't just not touch my toes, I couldn't bend past 90 degrees. Crazy.

[@amymcferron4216]

I love your stretch routines. 30 minutes is perfect for me every morning. Thank you

[@laurafitzbee]

Holy hells Tom. I feel the need to both thank you and apologise for how many times I cussed you out during that routine! To be fair, this is the first day I've gotten back into any kind of purposeful physical fitness for over a year so it was bound to be difficult. I used this routine after a little 15-min workout video but just doing these stretches were 10x harder than anything that video asked of me - so many of these I'd never heard before. So again, thank you and sorry 🙏😬 Liked + Subscribed on here, Insta, Facebook, and downloaded and signed up for the app - will be following your content to attempt to get myself back into shape following my master's degree 🤞

[@veronikaharnova5224]

I love these! Hopefully you won't get bored doing these, cause I'll be here for Version 150!

[@zakalwez323]

Just completed the routine. Felt amazing! Thank you 👍

[@rocofit]

Thanks Tom! Your follow alongs are golden. Am so grateful. Thank you for the time and effort you put in.

[@megansolway8344]

First time with you and It was great. Just the stretch I needed to start my day. Thanks ❤️

[@micailoutraore5807]

I definitely did enjoy. I’m thanking you as much as my body is thanking me right now❤❤❤❤

[@daniellegoodspeed5800]

This felt so good. Thank you. Your follow alongs help me tremdously.

[@MinuMat]

Tommy my boy, I've been waiting years for this! Thank you.

[@anthonydodge]

I keep coming back to this video ! Helps me immensely with my job in television carrying and wearing heavy kit 🙏🏼 thanks Tom

[@courwankingsley4591]

Definitely my favorite routine so far Tom... Thanks for this one mate, lots of love from South Africa 🌍🖤🌍

[@jacobe8688]

Thanks Tom, i enjoyed my first session with you. I mostly do short beginner-intermediate yoga sessions in the morning and trying to integrate now more male teachers into my repertoire, so it was great coming across yours. And, except my crap squat, the rest was very doable. Have a great day!

[@davidbarker7439]

Thanks Tom. Just back home from a long hike and this was a perfect routine to help cool-down and loosen up.

[@deanwilliamson9882]

Tom … ur the Man please don’t change anything ur doing … Love the Speed the stretchs .. Plus ur voice is so relaxing keep up the Awesome work !!!! Been a Blessing in my Life 👍

[@thegoat4913]

Working towards the full routine for weeks. Finally, I was able to do it today. Thanks.

[@mihkellukats4773]

Create stretches, really hit some muscles that other programs have failed to hit! Thanks, will definitely repeat tomorrow!

[@jessbooth5495]

Brilliant holistic stretch! Thanks for uploading. This channel has become a new favourite 👏

[@AdvertisingBley]

Outstanding. Keep your concept and format as is. Unique and non-aggresive, yet progressive movements perfectly suited for a 64 year old male athlete.

[@kimlambert1980]

Another amazing routine thank you so much Tom . Would love a modification for the hipflexor stretch just found I was unable to lift and lower my back leg, used my hands which was fine except it lowers my torso towards my leg taking the stretch off the hipflexor. Thank you again !!!!

[@StephDavis1012]

Found your video looking for a good morning stretch because of my DOMS lol And let me tell you! This made we feel so much better ❤ New subscriber! Can’t wait to see what else you have ☺️

[@jamesoconnor6700]

Somehow manages to tread the line between brutal and relaxing perfectly! The only online instructor iIve found whose got me moving again after a fairly significant climbing injury. All kinds of class.

[@tobeacestar853]

That mid back stretch has been the only thing that helped me. I’ve done that position before where you reach through under and turn but the ways you tell us to contort in specific places to get deep into the stretch is something I haven’t seen before. I slept well last night after this without any mid back pain. Thank you for your knowledge

[@davetorbet8620]

16:19 Thank you! This beautiful stretch brought a little bit of Costa Rica sun to a rainy west coast of Scotland. Namaste ❤

[@isabellenikolic3864]

Thank you Tom! I enjoy your mobility videos so much!

[@squirrelssquirrelsandmores4148]

I love your mobility sessions, more please and thank you!

[@sawkchalk6966]

I've been itching for another one of these In future I wonder if we could get a gymnastics stretch routine

[@bighonchox6698]

Thank you so much !! That last stretch had me so relaxed

[@InfiniteNesmith]

This was great; thanks, Tom! The hip movements were especially helpful; I enjoyed the squat series and the 90/90 stretch.

[@TRWHub372]

This is an amazing Flexability session. Literally the best I have ever done , Thanks G !

[@TheKarishma89]

Just did this workout after a month break, felt great ❤

[@montyburnstonkinesetarot]

I’ve been doing this every day for the last 4 days and noticed a big positive different ❤

[@Capullation76]

That was great, thank you so much for all the free content!

[@Hammdog]

done this once just now, feeling really light and more mobile. 10/10 good explanations!

[@Beno__03]

Hey Tom, I always watch your videos and they are all great but this one is amazing! I had a stressful day at work and I needed good stretching, never felt better after this video which now became one of my favorites. Thank you! The session was great 💯 and YOU are great too! ⭐️

[@amareerey4024]

Just started my stretching journey and after a lot of searching, I think I’ve found the right vid to help me!

[@sarahhassunshine]

Thank you so much for this! I’ve enjoyed this routine tremendously!

[@jilldaniels3956]

This was great. Many thanks for what you do! I have exercised since I was a teen. Covid I had to quit my hot yoga practice and wanted to sweat. Tuned to HIIT workouts and weights. Developed what they say is a ganglion cyst under my right femoral artery. Started as size of a pea. It’s now a lemon in size. Have done your stretches now just 4 days. Already feel the difference in my ankle, calf and hip area. Your sharing your knowledge and slow precise,direction is exactly what this lady needs. Thank you thank you thank you. Best regards, j

[@2012Whit]

This routine is AMAZING!!! I feel so loose... it's wonderful!!!!

[@shannonsmith4911]

Literally the best stretching routine I've ever done. Thank you!

[@traereal8576]

Been using these since v1. Thanx for all the great useful content.

[@rustumnoor2691]

Been doing your stuff for 2 days now, i will follow you, it really helps.

[@tommyjohn_45]

Great routine, as always! Would love to see a pre-basketball or pre-weight lift routine. Thanks!

[@Sundropsmom]

Great stretch! Feels amazing. Thank you!

[@khem931]

Thabks for the routine Tom. Wishing you all the planned progress!

[@Jeyjai_animations]

Thanks so much Tom for the lovely routine .in the future would ever do a contortionist or gymnastics/acro based routine

[@xyzyzx1253]

There’s no one specific routine for that, it requires specialised sequences focusing on the bendy big five, properly committed to for a long period of time. If you want to go the full contortionist route, I’d suggest working through his bendy big 5 In a way where you train the pike, and full bridge for at least a few months, and then once they’re solid, working on the other ones. Full body routines are the slowest way to make mobility progress, where as picking mobility skills that make the most difference to your over all mobility, and focusing hard on training 2 of those 2-3 times a week each, while making time for rest days in between, would be my best advice. Full body flexibility routines won’t get you those gains, but specific training focused on the 5 main flexibility skills, over the course of a couple of years, will make a massive difference. Fair more so, that doing a full body flexibility routine 7 days a week. Be selective, be smart, train less skills, less frequently, at a higher intensity and prioritise rest between intense sessions focusing on specific skills, Master the pike, work on your back bend, Then Master the pancake after pike, then move on to forward split and/ or middle split, (And because these are forward bend moves, work on you back bend through out, which is mostly shoulder and upper body mobility) Hope this helps! It’s the route that I’ve seen the most gains. I did the 7 days a week yoga routine for a long time, and I’ve seen more progress in a shorter space of time following the smart less is more approach :)

[@aleynabeki9828]

@@xyzyzx1253 What videos or routines have you followed to improve your back bend/ pike?

[@garimamanishi]

Enjoying your mobility workouts. I am feeling so better after doing these regularly. Thanks 🙏

[@sandorblasko7334]

Perfect sequence to start the morning way! thanks 🙌🏼

[@user-ix2rv3ru2e]

I feel like this is the best one by far, hit all the tight spots that need work.

[@nhathuynguyen716]

Best routine in a long while. Thanks!

[@matthewscott3838]

Why do Tom Merrick seconds feel like an eternity😵‍💫 Great work man!

[@senorpuerro9668]

crazy comment for the algorithm because I am stretching for years with your content without paying. Thank you!!!!!!!!!!

[@Accessjoyofbusiness]

WOW that was awesome, challenging and looking forward to doing it again!

[@ianhouston1235]

Another great stretching routine. Can I request you emphasise which area and muscles are meant to be being worked, just so I know I’m benefiting from doing it correctly. I like how you encourage movement in the stretch to maximise the position.

[@daagamara]

Thank you for this routine! I feel amazing! :)

[@slacasta]

Love your stretch routine. Can you do one for dancers? Thank you so much! 🙏🏼

[@alenamauth]

omg the end was so intense! loved the active lung stretching

[@gzk3353]

I love this routine, its been so good for my hurting knees. Thank you so much

[@elodiehk3403]

Thanks Tom.. ! Your videos are always a steady ressources when I'm looking for a good stretching session. All your explanations are clears and help to make the most of the movements. Thanks !!!

[@johnmclean5273]

Love the follow alongs. I would really like to see some golf stretch videos with emphasis on the mid back

[@cathieorourke4412]

This was my first session with you and really enjoyed it even though it was a little tough as I’m pretty slack when it comes to stretching. I havent yet looked through your other videos but wondering if you can do a stretching routine for swimmers - so focusing on shoulders, neck and thoracic areas and body rotation. Looking forward to improving my flexibility!! Thanks!

[@joecolombo1727]

Another classic Tom... cheers. DOMS were infectious I think during this routine :)

[@DJayAce4]

Taking some time off work soon and have decided to work out and stretch on a daily during this time off. Really excited to follow this video and give this a go every morning before my workouts. Only part of the video I'm having a hard time with is the stretch at 2:40. Having a hard time feeling the stretch. If I were to KZbin the levator scapulae stretch, most all of the videos are people turning their head and pulling it down to stretch that muscle. It's nice to see a different technique. Just curious how this technique differs from that other ones I see. Thanks for spending the time to put together a great routine, can't wait to start.

[@abetownneufeld6057]

My favourite stretch yet!! Thanks Tom:)

[@flor.7797]

This is great for lazy days, hope it’ll help me make some more progress with yoga🙏

[@ucukaoma4551]

Your coaching approach is appreciated!

[@christinahowland6101]

That was brilliantly eek in parts. Thank you 🙏

[@andrewwright5190]

That was awesome, brother! Really great routine 👌

[@andreasstoiber3787]

As ways great routine. Good vibes. And painful yet enjoyable exercises! You made these last corona years somewhat endureable Thanks for that! I would love/need a good stretching for muay thai/kickboxing if you ever find the time. Greetings from Amsterdam 🙏❤

[@kamilawheeler6297]

Love the stretch work out! This is exactly what I was looking for after my CrossFit training. I subscribed and I am looking forward to work out with you 😊

[@nightbarones437]

Nice follow along! A dedicated Snowboarder’a flexibility follow along would bei really nice especially now during Winter🙌