Cool down 2 - flex the spine, easiest version - Forward Fold

[@JosephAlanOliveros]

oh man I can't wait for you to complete this series and put it in one flow! something to add to my regular yoga-based/yoga cooldown and recovery routine.

[@vladimir.belokapov]

I appreciate you, Mark. A LOT. I'm not sure how many of your viewers realise the caliber of wisdom (competence) you must have developed to be able to teach stuff the way you do - in a simple, clear and effective manner, yet focussed on fundamentals. Brilliant stuff. Yes, we sit a lot.... and you're offering very simple, very doable solutions to at least some of the issues we face. I am kind of surprised that so far I had not considered 3-4-min. duration for such exercises... tried it... and it works great (esp. for s.o. who's stiffer than average due to excessive sitting, like myself). Thank you! (NB: the "judo-chop" part is extremely helpful - helps me get into proper position, way back; before trying it, I wasn't able to reach good alignment, and now I am able to "hang" and feel a simultaneous stretch for the entire length of the legs, even if I can't (yet) come even close to straightening my legs)

[@dsvenjohnson83]

This stretch put a smile on my face. I haven’t been able to lean forward past the 90 degree angle for years. Amazing, it works! Thank you

[@antoinejongen8487]

Love the channel since the beginning - such good informations. Thx Mr Wildman!

[@slavakolesov1107]

Simple and at the same time very important thing. Thanks a lot. Like your videos.

[@AlteredState1123]

Maybe your best video yet! Seriously, I love KB’s, mace, and strength. But, what good are other physical qualities if there is no mobility and the engine is broken or on the verge of collapse? I have my homework.

[@MarkWildman]

Agree

[@sheelapatel9719]

Thank you thank thank you

[@KareemSci]

Thank you for this. I've been looking forward to these cooldown videos. Just did the stretch and it feels so so good. I will do this Everyday, everyday, Everyday, EVERDAYYY

[@Aa.11aaa]

wondering if u still doing it EVERDAYYY

[@TheEricaKessel]

As a yoga teacher, I enjoyed this perspective. Thanks Mark!

[@MarkWildman]

You should hear me coach yoga, I’m told my cues are ….. eccentric.

[@kstoeb]

@@MarkWildman I can only imagine ;-)

[@tomaras9790]

@@MarkWildman do u have a chanel for yoga?

[@TheDimskiy]

Yes! Thank you! At last the cool downs!

[@Peter-qm4cf]

Thanks Mark. i'm getting stronger with KB workouts but my lower back mobility is poor. i'll get this into the day

[@richardmahoney3667]

Bravo! From an old guy.

[@andy3410]

After roofing all day I’d do this. You can do it on a slant board with toes up to get the same effect of the roof pitch. Really gets a killer stretch in the calves/feet then...

[@davidduff3307]

Every day!

[@MangoTheRetriever]

Great video, thank you!

[@angeshtuto]

Absolutely loving this series. Keep 'em coming Mark!

[@MLeighland]

Your loose hamstring are impressive.

[@daneshed2105]

Holy molly coach you're flexible af!! I've been doing that stretch for more than a decade now and I don't think I feel a significant increase in flexibility, but more of a way to reverse the short-range stiffness(that returns to the previous state the next day). I still haven't found a way to increase flexibility without deforming the muscle (like you said in one of your 1st vids on the channel) and I really need it because my ankle and hip flexibility especially suck. Regardless, awesome vid as usual!

[@MarkWildman]

Hmmm…. I would have you do this with weights….

[@MarkWildman]

If I forget to make a video on that, remind me.

[@daneshed2105]

@@MarkWildman So many people need to remind you stuff lol. Will do!

[@daneshed2105]

@@MarkWildman Every once in while I do it with a 10k weight but it gets quite intense so I don't know actually if I'm doing that right. And I wonder also if it's okay to bend one leg in order to feel the stretch more on the straightened leg(and hip). Anyway I think I'll do this more, thanks!!

[@MarkWildman]

Yes

[@MohamedMahmoud]

Is this really safe for those with back injuries ? Like disk bulges ?

[@tch8787]

Is there some beginning exercises for fixing bad posture? Hardest part of starting working out is knowing where to start with so much info out there

[@MarkWildman]

Mace 360. Club shield cast. Kettlebell clean and press. Almost everything on this channel is designed and coached to get people better at standing up.

[@eahuso]

@@MarkWildman agree, clean and press with the heavy Single Club Programm should fix a lot. Thank you sir!

[@stephenlikestools6846]

Gorgeous background for this video. One does not expect someone so muscular to have that much flexibility.

[@VladiDusil]

I think that Mark has that much strench in-part due to being so flexible. Best teacher on the tube, for sure.

[@keithlowe5512]

Good vid

[@CDKparkour]

In gravity yoga we were taught to keep knees slightly bent. Do you feel that is an unnecessary precaution?

[@artwillvideos]

Hands flat on the ground? Legs straight? 😕 I have problems! 😭

[@eahuso]

You know Whats Funny, place both your fists between your knees and squeeeeeeze them. Than try again to Touch the ground.

[@ExiledMasshole]

I think we all have problems.

[@mbravorus]

my problem with this piece is that I am completely unable to straighten my legs from the touch-the-ground position, due to fubared status of my hamstrings. not sure if it is better to just forward fold as best I can consistently, or work on loosening the hamstrings first some other way

[@jake4236]

Great video, thanks Mark! Is it fine to do this with a slight bend in the knees? I can't get my legs straight at all :s

[@ababba1144]

Does it matter how soon after training you do the cool down

[@Onnitfan1]

Is there any special instructions for coming out of this forward fold position? Or is it just stand up? Just curious.

[@MarkWildman]

Depends on who you ask. I come straight up, but people who e had injuries or lack low spine training could bend there k red and drop their tailbone before coming up

[@mdpreacher9073]

Sorry, Mark: was this a typo "bend there k red"?

[@Onnitfan1]

@@mdpreacher9073 I think its "bend their knees and drop their tailbone before coming up."

[@denariusshekels]

Are those the mini mil boots , you’ve. been wearing in the last few videos , how are they working out?

[@MarkWildman]

They are super comfortable after the heel breaks in

[@denariusshekels]

@@MarkWildman thanks for the feedback

[@TRUEBOOST9]

The irony that Yoga Asana began as a men’s only practice in the wilderness

[@salimr4718]

What if you have sciatica? Won't this exacerbate the problem?

[@MarkWildman]

Most people have sciatica from a lack of mobility in my experience

[@salimr4718]

@@MarkWildman probably true because lunges, moderately heavy squats, clamshells and dead hangs make me almost pain free for some time. Prolonged sitting and putting my hip at awkward angles when squatting without weights increase the pain.

[@joshbozarth196]

I missed it, what kind of mat is that?

[@MarkWildman]

Treadmill equipment mat

[@joshbozarth196]

@@MarkWildman thanks, great content Mark. Seriously so much information to absorb from each video. Your like the encyclopedia of all things kettle bells, I appreciate you!

[@dysonspreybar4903]

Where can I get that equipment mat?

[@MarkWildman]

Amazon. Walmart. Sports authority

[@MariMari-ez1ws]

My knees make a lot of popping noises during training. Good warm-ups and cooldowns don't seem to make a difference. Should I be worried?

[@ForteanEnquirer]

It might be worth getting a one off check up with a physio, can be associated with cartilage problems, but can also just be individual difference

[@vladimir.belokapov]

Do the warmups anyway - they do help the tissue lengthen and with lubrication as well, even if they don't remove the popping sound. The sound itself is only air being released - so it's not an issue per se. BTW, my body sounds/feels very similar, so I'm "speaking" from personal experience. What I can tell you for sure is that we are lacking in mobility and (very likely) have muscle imbalances (so the body is "protecting" itself by limiting the available range of motion). So... 1. mobility exercises (incl. the ones Mark is presenting), and 2. fixing imbalances, esp. muscle groups that are unusually weak and tight. I hope this helps you in some way.

[@Schpoizchnebel]

I know i SHOULD be able to, but i cant reach my toes with my fingers. Theres just no f*ckin way. When my legs are straight, i can reach maybe 10 inches from the ground. So, in this case, what should i do? Replace this excercise or do it with weights?

[@vladimir.belokapov]

Go to whatever length you CAN right now, and then "HANG" (essentially let the weight of your head, shoulders and arms weigh you down to the ground; allow yourself to relax, breathe out/sigh-out). Even if you can only make a 90-degree angle, it still works. And the other thing is - stay there long enough. Mark inspired me to experiment with longer durations (3-4-5-min.) and it works extremely well (and that's coming from a realtively stiff guy). Best of luck!

[@jasonacraft]

Just a heads up, this one isn’t in the cool down play list

[@MarkWildman]

I gotta figure out why that is

[@musicrobusto]

DVG 👎 only likes down voting everyday

[@MarkWildman]

Gotta admire his persistence. It’s been well over a year. I think he’s only missed like 3 videos.

[@musicrobusto]

@@MarkWildman he may have dislocated his thumb on those days.

[@MarkWildman]

Maybe he just did a disliked it the next day🤷🏻‍♂️. I really want to know how he handled it.

[@musicrobusto]

@@MarkWildmannaybe he struggled with his conscience that day thinking to himself "DVG, these are great 👍 videos."

[@BJahoda]

There are so many better ways to stretch the Hammy's than the standing forward fold. This stretch puts too much tension on the spine. Doing a supine hamstring stretch is much better/safer for beginners. Also most people's spines are constantly in a state of flexion due to sitting at a computer all day so they don't need more, they need extension. Idk how this guy has 100k subs

[@MarkWildman]

You probably should have watched the first video, then read the title of the second video.

[@BJahoda]

@@MarkWildman tell me how I'm wrong and I'll watch the other video, it's a bad exercise for most people. Plus you shouldn't be in flexion when doing a forward fold properly. Your spine should be neutral or in slight extension

[@stevekubien6680]

@@BJahoda Let me get this straight... You won't listen to Mark when he tells you where the answers are so you can educate yourself, but you insist that he's wrong and you are right because...you said so? That's not how teaching and learning are done. As for the 100's of thousands of subscribers... I can only speak for myself but I have a better quality of life as a direct result of Mark's teaching. His is the clearest instruction I have seen (of any topic) and what he shares works for a 50 year old guy like me. I am sure other people have similar feedback. Why do you have 100's of thousands of subscribers, views, likes/feedback comments?

[@vladimir.belokapov]

@@stevekubien6680 You're a legend, mate :) I love your input on the topic - on point and without being rude. I also wholeheartedly second your experiences of improved quality of life due to Mark's material.