5 Minute Upper Body Mobility Routine! (FOLLOW ALONG)

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FOLLOW ALONG ROUTINE PLAYLIST:
FLEXIBILITY + MOBILITY PLAYLIST: goo.gl/PJ2diQ
ROUTINE:
A1. Cat-Cow - 5r
A2. Thread The Needle Stretch - 30-40s per side
A3. Table Pose Rocks - 10r + 10s
A4. Kneeling Butchers Block - 30-40s
A5. Prone Shoulder Dislocates - 5r + 10s
A6. Prone Pec Twists - 5r per side
MUSIC BY:
Chuki Beats
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Intro: 2BAD - Space Cake [FSTU Release]
• 2BAD - Space Cake
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See you in the next video!

[@BodyweightWarrior]

Who's going to use this routine to open up those shoulders? :)

[@augustasnaslenas2744]

tomorrow definitely will try this one before my handstand session :)

[@user-xr5cz2mr4v]

Tom Merrick is this good to fix and balance uneven shoulders ?

[@finboyYYC]

So glad to see another follow along

[@missmoneypenny333]

Been doing consistently all week, seeing major improvements on my lifts. Thank you so much!

[@discoverpeople8069]

We are! :-D So many have pains in this area and does not breath freely nor relax well. We´ve been looking for exercises just like these and are thrilled with them!! :-D

[@GutenbergBabble]

This is the only time I’ve ever heard someone explain a cat-cow as something done primarily with the shoulders instead of the lower back. I finally feel like I’m *actually* doing something when I do that move!

[@manu0696]

Same here

[@SoulFighter27]

the thoracic spine(upper back) should be the most mobile, so yeah that cue with the shoulders really help, my spine felt soooo much better when i actually moved my thoracic

[@Jay-fq8uz]

its serves many purposes, its great for the whole spine especially when my lower back gets locked up. you should be flexing you core and really trying to slinky that spine

[@matthewcowievideos]

I'm Tom Merrick and WE are working out!

[@feckingegg9146]

I just got an add that I was able to instantly skip *WHAT WIZARDRY IS THIS?!*

[@syedfarzanulhaque3517]

the ultimate happiness😂

[@amandaeloy311]

What the hell, I wasnt even able to lift my arms above my head in that one with the broom stick

[@Axel-gh3rn]

Same

[@SaiyanLegacy]

Even I can't, try doing it with a resistance band it works much better

[@natashaward625]

So relieved it's not just me. Need to work on this.

[@RonnyEwanek]

Haha same here! I have used a towel to do it, but using the bar I just go back as far as I can and hold it. Just makes you realize how stiff we our! We'll get there! 💪

[@charlottesealby432]

So glad others are struggling with the stick overhead, thought it was just me 🙈

[@BastienAdrien]

Thx for the great content. Appreciate the diversity on this channel, keep it up

[@joshgallacher9627]

Great upper body stretches. Could not do the pole over the shoulder when lying down at all haha but will definitely be trying again until I can. Thanks for all these videos Tom 👍

[@MrSebstter]

Simple, fast, effective. Thanks a lot ;)

[@BodyweightWarrior]

Welcome Seb

[@kristabradleymusic]

Life. Saver. Thanks again for predictably amazing and helpful content!

[@Nunak91]

This floor pec stretch. I was stetching by fixing my shoulder against wall/doorframe, but the floor one is way better (or maybe just different). And lat stretch, my lats keep trying to internally rotate the shoulders and break the stick. Gotta breath and relax. Thanks for this video.

[@BodyweightWarrior]

Isn't it a beauty, both powerful stretches :)

[@zoejohnson225]

wow! upper body feels great now thank you. look forward to more

[@ntiago5245]

I finished now and i love it!

[@BodyweightWarrior]

Thanks Nuno :)

[@nils0603]

Nice one Tom. Especially because i do a very similar routine. This makes me feel healthy 😅

[@BodyweightWarrior]

haha, good to hear Nils

[@trampflips101]

1:52 doggo waves hello

[@fidopapoi7792]

Will add this to my mobility routine, thank you! Lmao when you let the stick go and said: It isn't that easy as you can see 😂

[@benpearce2374]

Great vid. I’m defiantly too tight to function aha. Any tips on being able to do the second last exercise (with the bar going over your head?). My broom pole is to short and I just can’t get my arms over my shoulders

[@jamesdesmond1755]

Thanks man this helped a lot.

[@red-eagle0409]

Hi Tom, I have a question: should I do this before or after workout?

[@BodyweightWarrior]

It's a great upper body warm up and mobiliser :)

[@Sk27_]

I think after workout would be better because then it would also act as a cool down. 🤔

[@howiseetheworld3581]

Should this be done everyday? If not, how many times a week?

[@marcogebert4365]

I will definitly give it a try. Both thumbs up for this one

[@BodyweightWarrior]

Good luck Marco :)

[@marcogebert4365]

Tom Merrick really nice and short routine, had sour muscles the next day, nur it is exactly what I need for my shoulder mobility

[@adampzakaria]

Excellent routine, wow.

[@TheSavants]

Good video tom!

[@BodyweightWarrior]

Thanks!

[@TheSavants]

I thought of an idea for a video! Could do a guided handstand progression where you physically coach a beginner how to handstand. Like your pancake tutorial with 2 meals.

[@BodyweightWarrior]

Could be a cool video to do :)

[@sebastiandk9575]

Tom, it means "f*ck you" when you put two fingers up that way around lol

[@BodyweightWarrior]

lol

[@bennythebear0711]

Shoulder injury cut me down in my prime I’m praying to the lord I can get back and try this out

[@BodyweightWarrior]

Sames! pray for shoulders :)

[@ijm6478]

Hello Tom 😊 I'm suffering from bad shoulder posture and trying a lot of things which have helped me quite a bit, I'm going to try your routines and see if they work out for me. Just wanted to ask: - What exactly do you mean "open up the shoulders"? Also - Is this routine going to help me combat my problem? Thank you 😊

[@kristabradleymusic]

Again. Exactly what I needed. My migraines sort of start in my shoulder area and only begin to improve when I can loose it all up...this is a major win! Thanks as always 👏💕🥳

[@kristabradleymusic]

*loosen

[@dansaunders4]

Hey Tom, love the stuff you put out. This question is a bit off topic from the video but I'm just curious. What does a normal week look like for you in terms of training. How many strength workouts and mobility sessions do you do each week? Are they combined or separate? If they're separate would you put end range strengthening with strength training or with mobility? What I've been doing is 5 strength training days (2 lower body, 3 upper body) mostly body weight training but some weights and I incorporate end range strengthening /loaded stretching into it. Other than that I do some static stretching through the week separate from my training sessions.

[@BodyweightWarrior]

That sounds pretty similar to what I personally do although less strength sessions :)

[@jaisingh3781]

Rotator cuff from coming sound push up time left side solder what kind stretching fallow recovery form please suggest me

[@2spacey696]

Quick question I have just started to workout doing calisthenics I do a 5 minute full body dynamic warm up and I do 10 minutes of stretching afterwards. I'm not really sure where I should fit in mobility training?

[@BodyweightWarrior]

Where you can, post workout is good :)

[@candycegreen5010]

Love this stretch for a long day at the computer!

[@daus9190]

Thanks for the routine

[@maarten495]

Hey Tom, what would be a good practice if you aren't able to do the last exercise?

[@emilymarshall6395]

I love your follow alongs! More please!

[@BodyweightWarrior]

definitely doing it :)

[@RoshanSenaratna]

Anything for loosing up the neck?

[@davidkliewer5095]

Hey Tom. Just curious what your current supplementation looks like.

[@BodyweightWarrior]

It's verryyyyyyy varied, maybe in a future vlog :)

[@TheHeartRobb]

I want to thank Tom's parents and the creator of grey sweatpants for this booty-ful video.

[@BodyweightWarrior]

lol

[@lifewithcats1163]

Robert W yessss.. great ass

[@eldontyrell4361]

My shoulders pop a lot on the shoulder dislocates with the pole, is this okay? My pole is a tad short and so are all my resistance band.

[@frameshifty]

My right shoulder pops out of place pretty easily. I want to strengthen my shoulders, but I know that one is much weaker than my left. Should I just try not to push it so hard and be mindful during my training?

[@FiveN9ne]

I'd go and get surgery to keep it in place

[@BodyweightWarrior]

I don't know but I would really invest in getting rehab from a good physio :)

[@marinriv514]

Idk if its just me but Tom you are looking more muscular. Great vid as always!

[@alumetorz5477]

looked through the comments to see if i was the only one who thought that.

[@BodyweightWarrior]

I'm trying haha, thanks :D

[@palanigowrinath4871]

Like for that intro

[@elliottnash8306]

Fantastic shoulder

[@milesnicholas597]

I’m sure this is very effective, but no way I’m doing that at my gym 🤣

[@JoseVargas-yd8kn]

Is not simple,look very hard to turn arms back ,I gonna try...good video !to mmmm! Your hands look better ...don't forget some daily. moisturizing lotions ....

[@TheMadmonkeys101]

Is it just me or is it literally impossible to do the prone shoulder dislocates? Like my shoulders refuse to go up 😂

[@julianparcer1357]

My grip breaks during the shoulder dislocates. It's as if I'm missing mobility or there is tightness in the wrists/forearms. Does anyone know how to remedy this?

[@sjupi7941]

Your videos are great! On point and not unnecessarily long, love it

[@felixupsidedown2218]

Is it funny that I am eating while I watch this follow along? :D

[@BodyweightWarrior]

lol

[@MonkdogXD]

Yes! Thank you so much! I love those short follow alongs!

[@BodyweightWarrior]

Short and sweet :)

[@MarioAmadeu]

Day 17 of 300

[@Sam-yg1lt]

What’s the best way to build up to the exercise with the bar because my shoulders are so inflexible I can’t do it.

[@soph3420]

I use a resistance band instead of the stick. I can rotate my shoulders with that, until I become more flexible.

[@MarioAmadeu]

Day 9 of 300

[@madysarr8845]

Hi Tom. In the table position is it not better to have shoulders externally rotated by rotating the palm

[@thelastmantospace4891]

I can only get my shoulders up to about 70 degrees for the prone shoulder dislocates. Is this normal for a beginner?

[@thelastmantospace4891]

Whoo im finally able to rotate my shoulder 180 degrees!! But i cant seem to go back to my starting position :P Will keep trying tho. Much thanks!! :)

[@2000triathlete]

Came across your channel. I guess KZbin knows I need more mobility work!😀 Anyway, enjoying the 5 minute routines follow along. New sub!!

[@robynsmits3393]

I love the stick mobility stretch! Always done this as it feels good for me , tho my dog also loves the stick and she has to exercise her self control when I do this she starts crying about it haha

[@lielialo5352]

I love it

[@michelledepew6169]

I do aerial fitness and this routine is a lifesaver. I have a question, I think it’s the kneeling shoulder blocks, when I do those my hands for some reason want to meet and don’t stay in line with my elbows. Is that an issue?

[@antoynebeaucheminroy9197]

Hey it happens frequently to me to feel pain in my right tricep near the elbow when i am doin stretches that require a locked fully opened elbow like the biceps stretches for example .

[@maximelieven9655]

Hey Tom ! Thanks for the video very useful. Would that be a good training to open my shoulders for gaining mobility in order to perform the bridge ? Thanks and keep going

[@markusrittner5518]

Hahahaha, opening the video like a boss! Love it! 👏👍

[@BodyweightWarrior]

intro pro haha

[@chrisbellavia]

would you suggest doing this every day? or a few times a week?

[@Nortrin]

🙏🏻❤️

[@groomish2085]

Did it this morning after taking dog for a walk i feel so good after with all these shoulder problems

[@ziemian1992]

What should I do if I feel elbow pain during shoulder dislocation (when stick comes behind back)? What a winter in UK ;)

[@BodyweightWarrior]

Try going wider with your hands and focusing on the shoulders, I know right!

[@superseiyan]

If you can’t do broom over head can we still do to our maximum reach? Can we get there even if older (40s)?

[@andrewnelson7143]

I used a long piece of rope which was able to help me go more toward the side as opposed to right over head. Hopefully this helps you work up to the broomstick!

[@casper4686]

I want to learn handstands and human flag but i have extremly stiff shoulders. If I do this routine twice a day, is that going to be enough to make some decent mobility progress? Or should i supplement this with something else?

[@BodyweightWarrior]

once should be good but take your time :)

[@thenach2]

Thanks Tom! Incredible sensations

[@houseatreides6683]

You're the man Tom. Love your videos!

[@ferdiansyah]

Hi tom, I have shoulder injury, my shoulder always going to dislocated. It is possible to come back to normal?

[@BodyweightWarrior]

I don't know but I would really invest in getting rehab from a good physio :)

[@aleksandar4411]

Guess i will need wider bar.

[@jonesababio2313]

Hi man, I'm following you since 2 weeks now and I'm very motivate by your method. thank you and keep going Sorry for english it's not very good but I speak french and I learn english with your video too ;)

[@BodyweightWarrior]

Thanks Jone, appreciate it! Best of luck :)

[@bighelie1922]

Is this good for shoulder pain?

[@CANIbirne]

Hi Tom, quick question: It was impossible for me to perform the exercise at 4:53. What are your recommendations on getting better at this exercise?

[@charlescartier1945]

I can't do it either. Not even close. So I substituted the stick for a resistance band.

[@CANIbirne]

@@charlescartier1945 that sounds like a good idea :) thanks man

[@stavmangr]

I wonder as an amateur bodybuilder going to be pro doing these mobility routines is good or I would lose strength and I would be prone to injuries

[@jazwhoaskedforthis]

Mobility is never gonna take your strength away, it’ll help your lifts and keep you safer long run.

[@facualexandre]

This is awesome!! Thank you Tom

[@BodyweightWarrior]

You're welcome :)

[@BastienAdrien]

How about a lower back / hip mobility or did I just don't recognize it yet ?

[@BodyweightWarrior]

Got plenty of routine on my channel :)

[@emma-xt5iy]

How many reps do you recommend?

[@joannaecka4385]

Amazing!! Thank you!!

[@totallyraw1313]

Does it matter if you do shoulder dislocates in the standing or prone position in terms of effectiveness?

[@BodyweightWarrior]

It's more effective prone because it reduces compensations and focuses more on ext rotators and posterior delts :)

[@alina-wp5bg]

NOW THAT IS A CAT POSE!

[@jordanh962]

Hey Tom, would this routine be useful as a warmup, following myofascial release and prior to resistance band work for an upper body workout?

[@BodyweightWarrior]

That's what I use it for :)

[@rafaelcaxinaua8588]

Thanks Tom !!!. I´m learning a lot with you !!!! I´m from Brazil !!!!

[@BodyweightWarrior]

Happy to help :)

[@mirandaburke3331]

How many days a week should I do this. I want to become a contortionist

[@owen5128]

Miranda Burke everyday

[@them1ku]

I have a lot of upper body tightness and inflammation. Going to take this routine to do in the morning. Let's see how this goes! Keep it up!

[@carlosespinoza-fh4fo]

Any update?? How u r doing?

[@anshumansingh3642]

Nice correction

[@jeffpence6163]

Hey Tom. What does it mean if the shoulder dislocates give me an uncomfortable sensation on my left wrist? I've never injured it before and it does just fine with everything else I do. I don't understand lol. Definitely gonna implement the cat-cow exercise btw - dont know why i never considered it in my routine.

[@Nunak91]

When I use stick I always gotta loose up one or two fingers, cuz I can't rotate my arm/wrist so far. So, for now, I switched from stick to band and it's fine. You can do the same if u use stick.

[@BodyweightWarrior]

Try using a resistance band as it allows your hands to move and rotate slightly :)

[@KS-ch6sm]

What are your views on convict conditioning as a program?

[@BodyweightWarrior]

never tried it :)

[@jordanlariviere1893]

Thanks for the routine Tom. Why did you choose internal vs external rotation of the shoulders during table exercise?

[@BodyweightWarrior]

Try both and see what gives you a better stretch. Ext for most people will be best :)

[@jordanlariviere1893]

Thanks for the answer! Definitely feel it more in external.

[@mostafazewail3287]

I can't rotate my shoulder using the stick, can someone please recommend me a routine that enables me to execute this exercise ?

[@KrisNaun]

Use a band instead

[@mostafazewail3287]

@@KrisNaun Thank you ❤️

[@btmovements360]

Another great vid. Can’t wait to try these and shout you out ✌🏾

[@BodyweightWarrior]

Thanks Carlos, appreciate the support :)

[@ohhiguy]

Very nice job. You make it look easy.

[@BodyweightWarrior]

Loosey goosey as always Guy

[@augustasnaslenas2744]

Can I do this routine daily?

[@BodyweightWarrior]

Don't see why not :)

[@AppleMustang]

This is awesome Tom! More follow alongs please! :)

[@BodyweightWarrior]

I'm trying! Any suggestions welcome :)

[@Divneetsingh95]

"prone shoulder disclocates " , what do you mean by that ?

[@BodyweightWarrior]

prone = lying face down and then the name of the exercise :)

[@Divneetsingh95]

Tom Merrick my shoulder dislocated a couple of years ago had a surgery right after , should i proceed with the excercise ?

[@Divneetsingh95]

Tom Merrick just asking because i haven't the same mobility after the surgery .