Improve Your Spinal Rotation (Beginner To Advanced)

[@joshuadardashti8675]

this man changed my life as a long distance runner, i used to get injured, be stiff, and have no mobility. i’ve been doing his routines for like 6 months now since quarantine and im much more flexible and nimble on my feet

[@DavidSmith-fs5qj]

Hi Josh.I am a runner, please can you point out these routines?

[@joshuadardashti8675]

David Smith kzbin.info/www/bejne/mmW9e4ueeNKCiKM start with this routine for runners specifically and after awhile of doing this after runs and getting more flexible do his dynamic full body at home program in the morning daily and his relaxed full body at home program at nights daily. only hard days (3ish days out of the week) do his pnf full body at home routine right after your workout bc your muscles are warm already

[@DavidSmith-fs5qj]

@@joshuadardashti8675 Thanks Josh, apologies for late reply, once again thankyou for the information.

[@Peter-ri9ie]

@@joshuadardashti8675 brilliant. Cheers mate.

[@user-bj8ky4jt3r]

Hey Tom. Before learning about the importance of mobility and being spiritually guided by your follow along routines, I was suffering alot from GAD, psychosis,and multiple diagnosis of schizophrenia, treated by anti-depressants, anxiety meds, and anxiety pills. I was in an inpatient program, and I took it up with my doctor, that I needed a fresh start, a change of diet as well as....a training program. I found your channel, scrolled through, and I thought at first that you would be a con, trying to sell your guides as a precursor to some supplement site. But NO! You are a genuine bodybuilder and life coach miracle. I started the most basic follow along, some beginneer stretches. Ive progressed somuch! I couldnt thank you enough. My addictions:gone, going on 11 months. My pain and anxious depression, gone. My diet: holistic. My overall health: Warrior. If you don't mind, I would like to send you a donation. You changed my life, IDK when this corona virus lockdown will end; we had a long summer, almost everday I trained toes to head. Please keep doing what you do, This is progress. Cheers, -Renátó

[@user-bj8ky4jt3r]

Forgot to say, I played golf for 5 years 6 hours a day, 5 days a week. I also played many field sports, never warmed up.

[@kushagrgautam8344]

Imma declare these as the gods of KZbin calisthenics lmao 1.Fitness faqs 2.Tom Merrick 3.Calimove 4.Saturno movement These are the channels you all need to learn about calisthenics and yoga being honest I owe these guys so much I learnt so much from them ngl keep up the great work Tom, #Roadto1million 💪

[@BodyweightWarrior]

too kind, an honour to be among them

[@saranidutta4122]

Never thought about spinal rotation, thanks Tom.

[@WobblePizza]

Coming from strength training and then bodybuilding, I hit a wall with lower back problems that has landed me in the world of mobility work. Fun journey, and this video is very helpful.

[@samom9800]

Thank you Tom. We really really appreciate all the work you do! I have found your full body stretching routine video extremely helpful. Hope you know how much your efforts with these videos are appreciated. Take care!

[@swimmersavina2477]

You have to love Tom’s videos. They’re always thorough, but somewhat concise, and most importantly, sUUUUPER helpful 🤠😎😎

[@itsDidierlevratti]

Forgetting something? 😅😉

[@andersjensen7348]

Tom you are an inspiration, I hope I can help people somehow like you do, with mobility, strength and in general just being healthier and happier! Cheers man

[@turmoil7825]

LETS GO SPINAL HEALTH FOR EVERYBODY!

[@highvalue1195]

I was in so much pain I couldn’t sleep! I do not like pain killers but I was so tempted until I remembered your videos. I can sleep peacefully thanks to you. 😭 thank you!!!!❤

[@sonzai5162]

Mobility and flexibility for longevity. Nice!

[@MarianoGrande1]

Glad I stumbled upon this. I would always get lower back pain from boxing and other twisting activities and now I know why.

[@konradobidoski5415]

Hey Tom. Just want to tell you that you've recently become my go-to guy as I relearn to move. Thank you.

[@coach_dusseault]

Great video! Just finding your page and excited to explore further

[@Msamir1986]

Very useful exercise channel and I was using it in my fitness career and I hope add something for senior pepoles and youth specially in posture shoulder Neck back

[@nivshriker3917]

You are the best. Always blow my mind how you think about those variations and progressions. Genius. Thanks alot man.

[@miskokral]

I am following for a long time your videos and recently i started to do the strecth and mobility exercies from one of you older videos into my routine. I must say that the effect and the feeling i am having after that is non describeble! Thank you for sharing all these videos and for the effort! i wish you nothing but the best and to hit as much followers as you please. Well done mate and proceed what you are doing you are an amazing guy! Cheers

[@helenl8690]

Thanks Tom. I use so many of your mobility and flexibility videos. What you do and how you come across is really unique - so authentic, accessible and no nonsense! Love it. I'd love to see video on how to improve the side bending that will help me to get into that twisted pancake position. The rest of my mobility/flexibility is pretty good but I get stuck on the sides!

[@jimmlygoodness]

Great video (as usual). Almost everyone neglects this work. I will definitely start implementing some of these movements.Thank you Tom!

[@JoeyBolducMovement]

Your channel has been so helpful for me, thank you so much for the valuable information and constant motivation!

[@moe-moon]

Tom, this is also great kneeling as part of the Turkish Getup Development. The QL's will fire like nothing else!

[@kaaijer]

Excellent video. I think thoracic mobility is one of the most neglected and overlooked aspects of training (neglected it myself in the past). Luckily, I started training thoracic mobility a while ago and I can notice a huge improvement in posture, injury prevention and back comfort.

[@Maximumstreetball]

I injured my QL over the summer so a video with more QL strengthening exercises would be much appreciated Tom x

[@AshK455]

All these exercises helped me reduce my very very very stubborn love handles as well ❤️❤️❤️

[@jeepjeep1208]

Something i need to work on.. and def fun to play with.

[@lexroet1215]

Thanks this is exactly what I need

[@p0dcat]

Awesome video Tom thanks xx

[@DEADLYFT]

I sent this video to my girlfriend and she left me for Tom Merrick

[@David-ne2wx]

I left my girlfriend for Tom Merrick

[@mikael1852]

@@David-ne2wx I left myself for Tom Merrick

[@danreyman]

😆

[@joshuadardashti8675]

David true

[@CharlieGefaelltDas]

@@David-ne2wx I left Tom Merrick for your ex-girlfriend

[@andreaslynen6113]

Hi Tom!Lots of greetings from Germany!I am following your Videos sinds years and i think you are great in showing what is good and healthy for us.Beside this you got in a very Good shape the last years.I am working in cologne as an osteopath and i am using a lot of your excersises for my patients ☺️.Thank you for that.The Rotation Video is good,especially for Golfers.I‘m playing a 2 handicap😎.The pancake Rotation Stretch is nice but very very advanced🙄.All the best for you.Greetings,Andreas

[@ernstlang1746]

great exercises btw!!

[@stretch-bodywork5522]

very nice video!!! this exercise increase shoulder flexibility and mobility.

[@rafaelcaxinaua8588]

Great as usual ! Very helpfull!

[@Josh2121]

could you do a video talking about shoulder external rotation? increasing range of motion and end range strength? (another golf related thing haha!)

[@sohamdata]

great as always, what's your opinion on what should you do to open up your body during daytime when you on the chair for like hours?

[@beepsilver]

kzbin.info/www/bejne/nmSzi42vpL2hgbc

[@angiecameron245]

Thank you!

[@vickysherwood]

How many of the first 3 gentle stretches should you do and how often a day?

[@michelfortier9563]

Same with me! I've been doing it for about 1 year and being 66 years old, playing racquetball and lots of cycling has eliminated a lot of the pain I used to endure. BTW - I swear Tom doesn't age. Look at an older video and now and you'll see how little he's changed. Must have great genetics.....LOL.

[@AkashVerma-nl9ie]

Best as always!

[@nameisamine]

Love supine thoracic circles!

[@tanhoanh92]

Your video change really My Body 👍

[@kostar500]

Fight club physique, only way taller… hope you will always produce videos for us.

[@rishabh9519]

Awesome bro Need help with the Ido portal squat routine🙏 please

[@kylumd8354]

Hey dad if i had to pick 1 exercise/stretch what would be the most efficient for spinal rotation ?

[@danielsparkes6927]

Thanks Tom 👍

[@brianlyons2651]

Hey Tom! Absolutely love your channel. You're a great guy who genuinely seems to want to help people and your content is straight fire. Is there any hope of you doing an external/internal hip rotation routine?

[@DN-ps4bn]

I am a discus thrower and I want to see how far I can throw. I noticed that I don't have the best thoracic spine mobility. Its not horrible, but it is not great. rotational power is really important.

[@simoneoliver7379]

Hi can you do another detailed tutorial for the front splits? Specifically how to straighten my back leg, I keep going on my knee.

[@harkiratsinghvasir7973]

Sciatic nerve inhibiting hamstring Flexibility video please🙏🙏

[@cjtyler2880]

Could you please do a spinal follow along?

[@ZKYDUDE]

What's your opinions on de-load weeks for stretching Tom? Is it necessary to take a week completely off stretching or is a week of just less intense stretching better? (this question is more for if you have been doing several weeks of fairly intense stretching, in my case pancake and split training)

[@csn2887]

On a deload week I move through full ranges of motion without working into a stretch. Nice and gentle.

[@ZKYDUDE]

@@csn2887 cheers for the advice, will give it a try!

[@vincent65442]

Getting more lean... Good job tom. 💪🏼💪🏼💪🏼love your videos 🇱🇧

[@XxChipsxX]

Beautiful.

[@tysonbacon4394]

Hi Tom, can you do a golf-specific stretching program?

[@BodyweightWarrior]

might be a follow along dropping soon...

[@joshhelliwell4230]

Hey @tom merrick, are you able to do a golf specific follow along routine? Ta

[@angeloc700]

I learned two things from watching this video: 1) an excellent progression to use while trying to increase my spinal mobility, and 2) I should really improve my diet. Thanks for sharing/shaming (😂)

[@PreachingJesus]

How long are the workouts in your program? And how many days a week do you workout with the program?

[@iamkingcobraify]

Tom , u did mention u had tennis elbow .. is there any routines to help in recovery ?

[@lordgeyik]

Hey Tom, what do you think about crab reach for spinal rotation mobility?

[@ernstlang1746]

Dont you have knee instability issues since youre very flexible especially in the pancake and split positions? Greetz

[@elizabethdoherty811]

Yea yea yea love it🥳

[@m.d.7018]

Thx, super 👍

[@danreyman]

When doing T spine rotations, should you try to keep your spine axial? Or, move in different planes? By the way, if I do say so, great spotting technique on the windmill. Thanks Tom👌👍

[@bsmoove4754]

Can this help for scoliosis???

[@danm5354]

Yup my spinal rotation sucks! Thanks Tom

[@Laflash1]

I love rowing but while using the rowing machine after 20mins my back, mainly lower back starts to ache 😣

[@stephaniedecuir8217]

Can this help me with bad posture?

[@BodyweightWarrior]

possibly

[@aristyoryanza1557]

Thanks tom, you even go to a physio therapy for us🥺

[@OxysLokiMoros]

I cannot perform this movements becaus of a massiv instability of my right shoulder, it is really a problem to create a selectiv movement in my thoracic spine...

[@BodyweightWarrior]

Quadruped work, like the rotation here, is a good way to build shoulder stability

[@lesa9138]

Благодарю 👏🙌💫🌟👋

[@chryslerv]

Your poses remind me of ashtanga yoga

[@travishoover5579]

amazing vids,. I hope for closeup shots of your armpit in all movements.

[@pablocze4987]

Tom, please some tips about IT band syndrom. Maybe any routine?

[@miroslavmusalek9194]

Yo Tom! Have you ever tried climbing? :D

[@SlobosReality]

you got very lean and clean! remember your old bulky shape...

[@EspressoRob]

I bet 7:20 makes you feel amazing if you can perform this .. my goal

[@Mika_Storm]

You play golf! That's finally the reveal of your secret, where you got your body from 🤣

[@aaronmaxim]

7:30.... now you're just showing off. Closest I get to a pancake that good is my local ihop....... Still trying, I'm jealous though

[@florincristian9818]

I feel pain in my right groin when i do pancake, a sharp pain, you know why?

[@aaronmaxim]

@@florincristian9818you're prob gonna want to ask a dr that one.

[@praserthsaesow6767]

He has the body of a Greek God

[@jt4843]

U luk like a fit mr. beast

[@LenchZo32]

Lucky yoga mat

[@thefreedomproject4777]

Dammn that last one, are you made out of rubber 😶

[@poshdelux]

i mean ... other than that, you have great hair Sir.

[@AlexKanal11]

dude cure acne with diet

[@enricogiovani4185]

No need to look further help

[@monkmodemalik8225]

I would be REALLY careful doing these. Your back is NOT designed to be rotated like this.

[@acerimmer4954]

first

[@alec5508]

"I BROKE MY BACK, THPINAL" - Mike Tyson

[@sofakatastrofa1554]

man, u r the best thank you

[@rubviz3387]

🥰👣