Daily Full-Body Joint Mobility Routine (23-minutes, follow along at home)

⚡️ BOOST YOUR MOBILITY FAST with our free routine:
➡️ gmb.io/mobility-boost/
(0:00) - Mobility Session Exercises:
(0:05) - backward facing wrist flexor
(2:27) - forward facing wrist flexor
(3:05) - backward facing wrist extensor
(3:59) - closed chain elbow rotations
(4:34) - quadruped upper spine extension/flexion
(5:30) - quadruped shoulder protraction/retraction
(6:53) - quadruped shoulder circles
(8:02) - quadruped spinal circles
(8:47) - cat/cow
(9:56) - frog stretch
(12:26) - quadruped side-bending
(14:38) - cobra stretch
(15:38) - lunge rotations with kneeling hamstring stretch
(21:49) - squat rotations
(22:58) - three point bridge
Joint mobility exercises can be used as part of your warm-up or as a regular, low-intensity session to improve your range of motion and the health of your joints. You can find more explanation and details on how to use this routine for free on our website: gmb.io/joint-mobility/
Subscribe to our channel: kzbin.info...
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We really hope you found this video useful. Please leave a comment if you have any questions at all. We'll do our best to help.

[@brianlam9429]

Underrated stretching routine. Everyone should give it a try!

[@YAakash]

mobility routine, not strectching.

[@Wil_Dasovich]

love it

[@ignaciovelez2591]

This has been a life saver for me. Tremendous back pain but this has alleviated it... Almost ready to go back to workout!!!. Thank you Ryan and team.

[@mathieugarcia]

Ah that's perfect, love these follow-along videos! My knee is quite stiff right now because of a few bad squats with weights, definitely super helpful!

[@JDBoelter]

Love the "squat rotations'. How did I not figure this out? Thanks for helping stay 'alive' to the possibilities!

[@languagelover9170]

Thanks for including the name of each excersises ♥

[@DanDAlittleMan]

*BaCkWaRd FaCiNg WrIsT fLeXoR sTrEtCh*

[@nathanhall4034]

My favorite way to start the day💪🏼 🕢✅

[@mrmunson5423]

This is very good timing. I did the mobility 20 minute routine again yesterday. I’ll do this one today, put out in the garden. I’ve stuck to the flow stuff for a few years, I even did a KZbin video on how guys have genuinely changed my life for the better, great work guys.

[@ryanhurst3068]

mr munson Wow! Thank you!

[@mrmunson5423]

Ryan Hurst no problem, check it out. It’s not the best video, but it wasn’t planned. I think I should do a better quality video, where I can say where I am a few years later.

[@jsteinbrink3000]

By far one of the best mobility routines I have ever done. As a new dad, who does a lot of strength training and boxing, I was super in need, and so far it’s been really helpful.

[@parkour15awesome]

This was an awesome warm-up, thanks for sharing this :)

[@user-vh2pb7iz1d]

Perfect, thank you, for your giving, God bless you 🙏💫🙏💫🙏💫

[@alainXspn]

This is the best mobility routine I've been trying. I'll (try to) do it daily. Thanks Ryan and GMB for giving this content for free, it shouldn't be taken for granted.

[@ThePANDA1885]

Are you still doing it and if so, has your mobility and flexibility improved?

[@MustacheVerra]

Nice. Thank you.

[@devindestefano40]

This routine has been a game changer for me. Have been sleeping ikon the floor to combat sciatica flare up that last week or so. Have literally rolled over the last two mornings and performed this routine before starting my day. Has allowed me to release a bunch of tightness all over. Major win!!! Thanks for posting this.

[@ryanhurst3068]

Devin, this is fabulous to hear!

[@gmbfit]

Very glad to hear that it's been helpful for you, Devin.

[@daniela-kareenwenzel5714]

A pretty good warm up💪🏻

[@becomingaconsciousman]

So good. 🙏🏼 Thanks!!

[@murdockdisraeli3015]

This is exceptional! GWB is a tremendous resource!

[@gmbfit]

Thanks man!

[@emirtimur9663]

Thank you master. You're awesome person

[@batmangold3318]

Thank you Greg 😊

[@starr234]

I really enjoyed this! Thank you! It was so dynamic and enjoyable that before I knew it I had completed the entire warm up!

[@gmbfit]

Right on! Always nice when something that's fun also turns out to do a good job :)

[@chandraramamoorthy871]

Awesome warm up

[@Kelster23]

I can't help it, I always giggle a little bit whenever Ryan refers to the "elbow pits", He he he!

[@ryanhurst3068]

Kelly Luse Ha! Glad i can make you laugh. :)

[@heatherpoletti6692]

Loved this. A lot of these exercises are what I have been doing for my warm-up. Thank you for your detailed explanation of the exercises. It was extremely helpful and helped me to make get the most out of the exercises

[@gmbfit]

Thank you - really happy you found it helpful.

[@MrsRockettara]

I've done this routine almost daily in the last weeks, both as a warm up and as a "recovery workout", I FEEL GREAT! This channel is truly precious and now my favourite thing. Thank you!

[@gmbfit]

Thanks for actually doing it! Really glad it's been so helpful for you :)

[@beatrizc304]

wow , the frog position , the hamstring one and the squat rotations really got me . thank you

[@gmbfit]

The frog especially can be uncomfortable for some people. Just be gentle and keep working on it :)

[@SoundSignals]

Brilliant! Thank you!

[@ryanhurst3068]

Thanks for watching. :)

[@kennethmontoya8997]

intense work out love it thanks kassandra see you tomorrow evening have a great evening 😊

[@isidiazj]

really nice routine indeed

[@lifeseyephotoisme3326]

This is a very cool routine!

[@aikidozentrum]

Nice! A lot of inspiration for our own training. Thanks!

[@ryanhurst3068]

Sure thang! Glad you enjoyed it.

[@lukeatillo6954]

Thank you! 🙏💖😁

[@poloistanina]

Just dropping in to say how much I like this warmup and that I appreciate you for sharing it in detail. You really got this mobility thing down😍

[@gmbfit]

Thanks! Really happy that you're digging it :)

[@poloistanina]

Dropping in again to say that I,ve kept doing this routine since my last comment. I start every Tuesday morning with this warmup and it’s wonderful. My mobility has increased a lot, especially the shoulder and hips have benefited tremendously. World’s greatest stretch is a joy to perform these days. Even the darned frog stretch has become bearable😄

[@poloistanina]

Still doing this once a week. It’s that good!

[@shiva1x]

Great routine, Ryan!

[@ryanhurst3068]

Thanks, man!

[@shanemcgrath8622]

Doing this everyday for the last week. Great results.

[@inzeymix]

Awesome !

[@dragonbone5000]

OMG! Amazing. Thanks so much!

[@gmbfit]

Let us know how you like it after a few tries :)

[@Edispedis]

Wow, I've tried loads of mobility routines, this is one I'm going to stick with daily as my morning routine, it's challenging but very good and interesting too! Thank you

[@gmbfit]

Right on :) Keep with it!

[@batmangold3318]

I will follow your daily joint mobility routine,

[@AmeeliaK]

The first exercises are so helpful for pianists. I haven't found any better movements to strengthen my wrists. My wrists really got thicker!

[@gmbfit]

If it’s painful, you’re pushing too hard. Be gentle and consistent.

[@garlicgirl3149]

This was fantastic.

[@ryanhurst3068]

thanks! Glad you liked it.

[@iangillandeziwingchunmaste3523]

Thanks

[@jankrissPOMV]

Great ! Thanks a lot !

[@ryanhurst3068]

You betcha. :)

[@adnanbosnian5051]

This guy rules!

[@Rici6767]

that was an awesome warm-up! exactly what i was looking for, thank you!

[@gmbfit]

Hope it helps!

[@Charlie-vh9xr]

@@gmbfit does your mobility course include this type of stuff but more?

[@elcopias9102]

Kudos for such a great routine!!!!

[@gmbfit]

Glad you dig it :)

[@VelhaGuardaTricolor]

Thanks! I will make it my routine for a month and see how I feel.

[@gmbfit]

Awesome - let me know

[@daverttanz]

Just watched this with my cat. The cat was trying to get you out of my smartphone while watching :) Will practice these inspiring exercises tomorrow. Thank you :)

[@gmbfit]

haha, give it another try then :)

[@beastbuilder]

thanks a lot Ryan and GMB team i really appreciate your work, especially now while i´m fasting in Ramadan totally perfect timing for low intensity movement

[@gmbfit]

Oh yeah, that's perfect - glad you're finding it helpful :)

[@beastbuilder]

Are more videos like this on the way ?

[@ryanhurst3068]

@@beastbuilder Maybe. ;) :)

[@beastbuilder]

@@ryanhurst3068 love the humor

[@khem931]

Wow this is good! :)

[@flurblewibble7735]

Excellent, thank you. The four sites I rate way, way above any others are yours, Athlean-X, Calisthenic movement, and redefining strength, oh, and with a dollop of Strengthside. Superb instruction as always.

[@gmbfit]

Thanks! Glad we're keeping god company :)

[@gmbfit]

@Smarticus Panticous Yeah, Dan is a good egg :)

[@miguele.m4818]

u right. they tell u everything but not sets or minutes whatsoever. they want u to go a pay for something as simple as a full body stretching.

[@siriuscat]

This is my first day, how I feel amazing! I thought it was a bit long but when it was over I was surprised how time flied!. Thank you so much, I intend to do this as a morning routine. My stiff back and hips are extremely grateful 🙏

[@siriuscat]

day 3. as amazing as it is my back pain is almost gone! I tried many morning mobility routines and nothing worked this good for me. I am certainly diving into elements. Thank you so much for this I am so grateful💜

[@gmbfit]

That's great news. Just be gradual and consistent. It's not rocket science, but it works! :)

[@willwassenaar1145]

"warm up" Bruh! That was hard work. I like it.

[@gmbfit]

20 minutes of constant movement is not nothing :)

[@sergekamga4512]

Superb routine. Something I want to do first thing every morning

[@gmbfit]

Awesome - It's definitely a regular part of my routine :)

[@alexpeelza]

Thank you very much for the routine! I started on the wrist routine a couple of days ago to supplement my martial arts warm up, and have just started on these too. Simply amazing! Maybe I missed it in the video, but I have a question: how many rotations/reps for the squat rotation and in both directions?

[@gmbfit]

There's no magic number - just do as many as feels good and move on :)

[@kennethmontoya8997]

very relaxing and flexibility feel loose thanks kassandra see you tomorrow 😊

[@umursamayanyazar8231]

This is amazing, tank you!

[@gmbfit]

Let us know how it works out for you!

[@umursamayanyazar8231]

@@gmbfit it was very helpful. But my english is not very food. Could you add subtitle ?

[@davidmcclatchey2133]

Just followed this through as best I could. Not sure what part helped my hips but they feel great after..

[@gmbfit]

That's what matters :)

[@maxflinter6896]

Soooo good.

[@gmbfit]

Enjoy it :)

[@mishkas.animus]

Can you please make a longer version of this!! This is a great video

[@gmbfit]

It's 23 minutes. You don't need anything longer.

[@ChengManChing]

Pretty cool that GMB is providing this for free (and I actually own their Mobility program, bought as a follow on to the previous Focused Flexibility training). Ryan and Jarlo are reliable and knowledgable.

[@gmbfit]

much appreciated :)

[@ChengManChing]

@@gmbfit I'm really enjoying the new (i.e. the praxis platform version) Mobility course. When I first tried it, I saw that it used some locomotion drills (animal walks) as well as focused flexibility work. That made me want to go back and work with walks again. Then, moving indoors for winter, I started the Praxis version of Elements, but about half way through felt like I needed some additional mobility work. So now I'm mixing Mobility and Elements. If I'm do both in one day I skip the locomotion exercises in Mobility (cuz I use 45 minute timings) and skip any duplicated warm-ups/exercises in that day's Elements. That's working out really well. I can feel the difference in only a little more than a month since I started Elements.

[@gmbfit]

@@ChengManChing That's great to explore and find the best way to put things together. Both programs have some similar and complementary movements, but with different emphasis. So they stack really well together.

[@drorfrom]

Great! Could it be a cooldown or a rest day routine?

[@gmbfit]

Yeah, it's a great one for active recovery on rest days.

[@kman5924]

Pretty good would advise more of a warm up before going into legs and hips. Jumpin jacks and running in place soft ski jumps etc. Rub hands together like when you are warming them up when cold before hand stretches.

[@gmbfit]

Feel free to do whatever works best for you.

[@halamala23]

Thanks for this great and enjoyable routine! I really like your follow along videos especially Ryan as your voice is calming and you have a gentle way of explaining things. Just one question, can I use this routine in the long-term to maintain a base level of mobility and joint health?

[@gmbfit]

Glad you like it! You can use it as long as you like.

[@halamala23]

@@gmbfit Will do. You guys are awesome for sharing these pain preventing methods, have a blessed one.

[@4kthecat]

My go-to now. 5 days in and today I wrote all the mobility moves into my Workouts Journal. Thanks for sharing this and the ,many other videos.

[@gmbfit]

Sweet! Glad it's helping :)

[@dennisseesparza2159]

I wasn't a huge fan of this particular routine. didn't get the stretch and mobility I was looking for. All the best to everyone that found this particular video useful

[@gmbfit]

Have a good one

[@bronwynreading4142]

I did this yesterday. I struggled a bit with the final stretches. This morning my body was sore. Just shows how out of shape I am!! Thanks so much for the free tutorial. Any thoughts on how often I should do this? Is it ok that it made me sore (not hurt)? Any other suggestions to improve my strength?

[@gmbfit]

Soreness isn't a bad thing. :) If this is something you're just getting back into, I'd suggest 3-4 days/week to start and slowly build up to longer sessions. If it's helpful, we talk about the different kinds of not-so-good pain, here: gmb.io/injury

[@ConfessionsOfALifeCoach]

really enjoyed that one. So much great content thanks GMB fitness

[@gmbfit]

Glad you liked it :)

[@DarrenAngusMusic]

Would this be helpful for warming up shoulders / rotator cuffs and also the knees for lengthly workouts ? Thanks !

[@gmbfit]

yup

[@kimwheatley3478]

I’ve been doing this routine for 1+ years and it has prepared my body for my Crossfit class. My improved mobility is a result of consistently doing this routine in the morning. Thank you GMB, thank you Ryan for putting this video together. ❤

[@gmbfit]

Hell yeah, that's so good to hear, Kim :) Really proud that it's been so good to you!

[@erichmanstein9560]

i am 46 old from Vienna and i like you exercises

[@gmbfit]

cool

[@ton9467]

This was such a well-rounded routine! So many routines leave out the hands/fingers/forearms. My only thing is that my knees were dying by the halfway point, even with a pillow underneath hahaha I gotta get my knees in better shape!

[@gmbfit]

If you've never spent much time on your knees, that's bound to happen. It's not dangerous though, and with more exposure, you get used to it.

[@ton9467]

​@@gmbfit Wow I didn't expect a reply! I'll keep at it for sure. Thank you for sharing these routines with us!

[@ton9467]

@@gmbfit coming back to say that you’re completely right! I’ve done this routine about 5 times and my (bad) knees have really acclimatized to it. I don’t even need to put a pillow underneath them anymore 😊 Also, I finally unlocked the World’s Greatest Stretch! Still with a yoga block, but I finally did it 🎉 Thank you so much.

[@smrki1]

Excellent, thanks! Is this part of the elements program?

[@gmbfit]

Nope

[@smrki1]

GMB Fitness So which program should I get then to be similar to this?

[@AmeeliaK]

@@smrki1 Mobility. But some exercises are also in the elements program, for example the wrist exercises.

[@AhsanKhan1998]

Is this routine ok for post workout stretching? I ask this because this is a "warmup" according to the video. I'm looking for a routine that would stretch most of my major muscles and help with my flexibility.

[@gmbfit]

It's fine, but we have lots of other options on our channel you should check out and try. See which one suits you best.

[@Theaterofthepilgrammige]

Good Day! Are there necessary modifications for a chronically dislocating shoulder? Thanks!

[@gmbfit]

Ideally, you'd be working with a physical therapist to address the causes of your issues.

[@Theaterofthepilgrammige]

@@gmbfit thanks for the suggestion. It's for my brother (whom I'm hoping to encourage to start a mobility routine!).

[@gmbfit]

@@Theaterofthepilgrammige Ah best of luck to him. If he just needs some mobility work, maybe this will help: gmb.io/shoulder-mobility/

[@Theaterofthepilgrammige]

@@gmbfit thank you!

[@lesliebateman5970]

Seems like a great routine but it kills my wrists! Any suggestions?

[@gmbfit]

Do less. Shift more weight off your hands where possible. Keep consistent and gradually build your wrist strength :)

[@Greg_Chock]

No jeans for the mobility routine? 😁

[@gmbfit]

Hahahaha, laundry day ;)

[@KitLaughlin]

@@gmbfit They look like Prana pants to me-they are stretchy. I have three pairs.

[@nv0us]

Hi. I just started doing this. For the warmup wrist routines, I have slight pain in the left side of my right wrist, where the thumb joins the wrist. Is that normal for beginners of this routine? I also notice the pain when doing pushups.

[@gmbfit]

Be gentle. Build up gradually. It just means you're hands/wrists are tight. They won't be after a few weeks :)

[@nv0us]

@@gmbfit Thanks for the response and encouragement. Aloha and have a great day 🌈

[@inzeymix]

As a beginner,I use this follow along as a workout 😅

[@gmbfit]

That's great. Keep at it and move onto something else when you're ready. You're doing the work, and that's what matters.

[@InstazomeASMR]

im so sore after this, is that normal lol. my right hip muscle is killing

[@gmbfit]

Soreness is completely normal, but you might consider trying with less push into those tighter areas next time.

[@Warvet1022]

How does this compare to the Mobility program that you sell? if I did this everyday vs if I did the GMB mobility program that I bought?

[@gmbfit]

Have you done any sessions of Mobility? If you own it, that's by far the easiest way to see what's different. The main similarities are that both of them use the word "mobility" in their titles and generally can improve your mobility. The differences are almost everything else. How does hearing a song on the radio compare to Spotify or Apple Music? It's kinda the same thing here.

[@Warvet1022]

@@gmbfit I do own GMB mobility and have done about 20 sessions of GMB Mobility, but have never done this free 20 min session. I guess i was just wondering if a 20 min full body routine is better then 15 min of a focused routine on something like spine, or hips, etc. If I only end up doing it 3x a week, would I get more out of a full body routine?

[@gmbfit]

No. The program is more complete and better if you're doing it consistently.

[@Peshur]

@@gmbfit Sure. But being consistent is the hardest thing of all the hard things. Sometimes you just want a one stop shop full body awesomeness...above warm up does that. Can you do some more full body content please.

[@gmbfit]

@@Peshur Plenty here: gmb.io/programs/

[@TimOrd93]

Thanks for this, Ryan! Some parts feel a bit battered after this 😂

[@gmbfit]

haha, yeah you'll definitely notice any tight areas

[@nv0us]

Then going into the backward facing wrist... Ouch!

[@gmbfit]

Take it slow. Don't push through pain.

[@Baz274Music]

that frog stretch nearly killed me...

[@gmbfit]

take it slooooow! it can be a killer for sure

[@lilc8335]

Super cheesy music hahah but great warmup. Do you have any standing stuff?

[@gmbfit]

Yes, we have standing stuff.

[@lilc8335]

@@gmbfit any recommended standing mobility workouts?

[@HealthyMBS1]

I'm so out of shape this isn't my warmup. It's my workout

[@gmbfit]

That's fine. Do what you can do. Keep doing it. You'll get stronger :)

[@DM-yq3pr]

Is anyone here after having back surgery? L5 micro discectomy to be specific. Cheers

[@gmbfit]

We do have folks who are the mend after injuries and surgeries use our programs and videos to rebuild their foundation but you'll want to make sure that you'll cleared for movement for diving in. :)

[@alexs6250]

I wish I hadn’t spent $50 on a mobility course not remotely as good as this one. Oh well.

[@gmbfit]

hahaha, it happens :)

[@abubakarbinkhalidkhalid5504]

Muslim do stresses 5 times a day