My "Daily 7" Stretches Flexibility Routine! (FOLLOW ALONG)

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SHORT VERSION: • My "Daily 7" Stretches...
HOW TO START FLEXIBILITY TRAINING: • Where To Start With Fl...
FOLLOW ALONG ROUTINES: • Follow Along Routines
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This video shares 7 positions that I try to get into daily to grease the groove of my flexibility. I consider these positions the essential basics for the training of handstands and bodyweight skills. In this routine, I cover the neck, shoulders, glutes, squat, hamstrings, pancake, and hip flexors.
TIME STAMPS:
0:00 Introduction
1:10 The Neck
5:50 Shoulder Extension
8:10 Glutes
13:25 Squat / Hamstrings
16:55 Hip Flexors
27:10 Pancake
32:20 Global Extension
35:30 Outro
MUSIC BY:
www.epidemicsound.com/
See you in the next video!

[@sldenn5303]

“I mainly just focus on NOT dying.” 😆. Solid advice. Really liked the pike/squat flow. Thank you for this video!

[@TheHakeReport]

I thought I misheard lol

[@koerianv3629]

"This is going to be a flexible routine"

[@fromhels]

That hip flexor stretch is INTENSE but feeling the muscles in between changing sides was testament to how effective it is!! Thank you so much Tom, loving these stretching follow alongs

[@beccarebecca9822]

Aa painful as it was at tge time, the quad / hip flexor stretch was just what I needed. Thanks for another informative follow along video. I'll be adding that to my daily routine 👍

[@YTho-ev1ej]

Same here, so tight in the hip flexors. Such a good video

[@quiettrailrunner]

With this one I finally felt my neck stretches - it's my weak point and was afraid to experiment with it on my own. And the stretch with the knee against the wall is so much deeper than what you've shown before. Thank you!

[@chrisdyter1440]

Sending the luv from Edinburgh :) I'm a Bodyattack instructor - love your stretch routines, I use them all the time and recommend them to my class participants. Perfect warm-up and antidote to high intensity/impact 👌

[@wetsand7379]

I've been doing this routine every other day for a while now & I'm getting super flexible! thank you for this. would you consider doing more follow along workout videos?

[@gabdaste]

Thank you so much for this beautiful routine! Since the last 2 years, my flexibility improved a lot thanks to you. Have a beautiful day!

[@idaspade5487]

Love the live workout format! Thank you so much, keep it up!!😁🙌🏻

[@chrismuller3778]

Thanks a lot - love these time-stamps for the different stretches!

[@alejandrobanuett7163]

Thank you Sensei!!! Love your videos, specially these follow allongs 💥

[@jacnella2419]

Great seeing the neck stretches taking through to chest. Am SO tight through here.

[@enriquemacgregor9860]

Wonderful stretch routine! Thank you. I need to do these more frequently. Keep ‘em coming Tom!

[@JonnyD000]

This routine is beautiful, thank you for sharing it!

[@mattwalle1856]

Revelation! What an amazing video. This is my favourite stretching video I have ever seen. This has helped me out loads and brought some additional clarity on what I should be doing daily!

[@helena0925]

Gracias!!!!Me encantó....logré realizarlas todas.......

[@ObadiahClarke]

Great video Tom will definitely be introducing this into my training.

[@neoki75]

Thanks for sharing this routine Tom, I missed some back exercise, though.

[@jojobrainoo1499]

Thank you so much man. I’m trying to move from traditional chairs and sitting to squatting and sitting on the floor. Your squat mobility videos helped me a lot🙏🏾 can you teach how to sit on the floor in various comfortable positions?

[@timw4432]

Amazing stuff Tom. Just found your channel today and did my first flexibility routine. My muscles and joints thank you!

[@shamarbauyrzhan7997]

Thank you Tom! Definetely want to try this out. Like your channel for your top notch information and message you sending to your people. Keep it up! You are the MVP.

[@tourtheworldwithbrandon4763]

Love your videos. Thank you for the great ideas on stretching exercises.

[@lucywerner6947]

AMAZING. Thank you, Tom, awesome gift for us. Thank you.

[@shawnclark_96]

Wow my lower back needed that global extension. Bloody hell Tom, that was tough!! Thanks for another great routine, appreciated massively as always 😃

[@ericpatterson5050]

I Love your follow along Stretching Series. 🙌🏾🙏🏽💜🧘🏾‍♂️

[@jennyreynolds8805]

First time, great routine, cracked my whole back on the last one. Love your work man

[@villaliza5872]

Great sequence, straight to those parts of the body very tight. Intense and relaxing at the same time. Always like your follow along videos Tom. Thanks!!

[@annebennett5785]

Great all round routine loved it . I found holding the stretches longer are a real benefit to me so thank you Tom

[@MsHappy]

Loved that Tom. I love how you give options and how it's OK to move around in the stretches. Than you.

[@alexanderdavidsoncarroll7788]

I feel oh so lovely after doing this. The global extensions at the end is especially nice!

[@willgreen6289]

This is probably the best and most beneficial follow along to be done basically everyday that I have ever done. I’ve been doing it often. These really are the core stretches that keep you mobile and going on a daily basis.

[@mollyanasthasya3828]

Thank you! I do this stretch routine every two days now :)

[@LarsRyeJeppesen]

Very informative, Coach

[@alizaalyana8967]

followed it , really effective, felt better.big help. thank you coach☺️👌💐🎉

[@katiematz1702]

a new follow along?! i never clicked so fast

[@florianpydde5191]

Mate, I love your video. Thanks to you, first thing I do when I wake up is follow along your stretching routine. I have one suggestion that, in my opinion, would make your videos even better: talk less and let the music do the talking. I really like your instructions for each position like “keep your chest up”, “if it’s too difficult switch to X”, etc but the rest is just fill up words that blocks me from enjoying the stretch and the music.

[@cic789]

Decent choice for the background music, very serene :)

[@sonnguyenphuc8142]

This helps a lot for my taekwondo training 😁

[@XepherClouds]

Ive recently hurt my hip / left buttock from sitting in an unsupported cushion for a very long time (i binge played a game for about 8 hours a month ago and have been in pain ever since yes i have deep regrets) that hip flexion and booty flex has been the best thing to relive the pressure before i was barley able to wallk without extreme pain so thank you with every ounce of my being i was so tired of being in pain its been over a month of pain reliver and feeling lost i feel so much better thank you thank you

[@BodyweightWarrior]

Very glad to hear it. Happy stretching :)

[@usuario36325]

Hey! Thanks for all your vids! You have helped me in various physicall problems🙌🏾 I was wondering if you can do a follow along for sternum pain (costocondritis) please🙏🏽

[@yezothebear]

Thank you so much for this video, I’m in my 50’s and I have let myself go but this is something I can do for a while I get more flexibility, THANK YOU!

[@annae3468]

Love all your videos. Thank you 🙏

[@matman250]

great routine tom ...been following you for last 9 months or so

[@amanwithnocountry2950]

Bruh i just did this routine and it feels awesome, im gonna be doing this every single day.

[@shreyasshewale7932]

Same here!!!!.... so relaxing☺☺☺...... as usual awesome content tom💯💯💯👍

[@nightandaypp]

I like the idea of getting into 7 different positions once a day. Sometimes it is difficult to decide how to stretch and which routine to follow. This sotra covers all important bits. I hope i can take up this routine. The glute stretches were far too difficult for me and most of the hip flexor exercices I felt only in my thighs, but hopefully i can find variable positions.

[@nikusaiyan9886]

Hi Tom, thanks for this routine , it's amazing. I have a question , currently I'm working on over front splits , do you recommend doing passive front splits daily or should i do it twice a week ? Thanks

[@luzgonzalez3973]

This was very helpful, thank you. My one request is that you add a deep stretch for the calves. Would be helpful or those of us who can't achieve the full squat yet.

[@oussamafarih6745]

Thank u coach, greeting from Morocco 🇲🇦🇲🇦🇲🇦❤

[@sunshines6784]

You are the boss of the stretches

[@maricelgonzalez1124]

You are the best. Your stretching routines cure the body

[@LOogt]

The glute stretch you showed works better than any other glute stretches I've tried in the past. Thanks!

[@LOogt]

I keep coming back to this routine! Thanks so much!

[@AlastorCurns]

I use these movements on rest days and sometimes incorporate them into cooldowns on training days to hit things that feel tight or pull out muscles that were worked. I wish there was one more move for around the shoulders, but this is great overall.

[@Its_based]

Tom dropped he's style of thumbnails with the blue text

[@1Parkwa]

Really enjoyed this. Thanks

[@toshibytes845]

I have increasingly worse lower center back pain and can barely touch my toes with a bent back. Obviously I'm sure these are quite common problems, any suggestions on stretches? For example on the last stretch (extension) it felt really good through my legs but my lower back felt like it was going to snap, so obviously I stopped. I'm also trying some of your other hamstring routines, but my lower back wont quit causing discomfort. Thanks for the great content Tom.

[@lukaspilz_health]

Really good stuff my man! Feeling so damn lose after this. ✌️

[@user-uz7zq7of6k]

Hey Tom Can you please do A "hollow back" handstand tutorial please? Its like a pike handstand except you arch your back, kind of like a back bridge.

[@markadler179]

With the global extension, can you suggest a series of progressions to enable the full lean-back stretch? Clearly getting loose with the hip flexors is key, so what are some of the best ways to progress? (66 y/o). Thanks Tom!

[@CG_dm]

Loved it!

[@calebrights8712]

Thank you Tom! Thank you so much, all my joints and muscles calmly chant your name.

[@balasubramania366]

Quite good relaxing routine. It was different 👍

[@PVTNS]

The global extension😮. The best routine😊

[@abaadali5400]

Hey Can we do alternate workouts like Monday stretching and Tuesday mobility and then repeat them?

[@lokatoia5281]

Loved the last position! The longer I held it, the better it felt

[@mijadreams3486]

long time yoga fan and this video is AWESOME so glad i found your account about calisthetics its a fun and welcome and blissful change

[@nameisamine]

Seems like a great routine for evenings.

[@gregjohnson1247]

Could even lean forward in the pancake, ended up having to put my hands on the floor! Clearly something I need to focus on that 🧘‍♂️ Great routine! Thank you so much!

[@wendycooper5924]

i love this routine

[@YTho-ev1ej]

Very helpful thank you

[@SweetBunny706]

Thanks, Tom!

[@TommyGunner86]

This routine is amazing, thanks. The bent leg lunge is so horrible. definitely need to work on that area a lot.

[@l.7712]

Wonderful routine ☺️👍

[@frasercarroll4356]

Hi Tom, love this routine, I often find when holding positions like the glute stretch I get a pinching feeling of the adductor muscle on the same leg. Can you please recommend ways to mitigate this?

[@issytask]

I remember him mentioning in another follow along video that the crampy feeling is normal and the best way to fight it is to just contract your muscles harder. I might be wrong about this but I just wanted to let you know in case it helps. (I assume the pinching feeling is similar to the crampy feeling)

[@jamesbostwick4214]

I have a pinching feeling in my quad at times. Foam rolling the area prior to any stretching or exercise has made it disappear on great days, or lessen it to a point of being able to work through it on not so great days. All in all, foam roll or, like Tom mentioned for his upper back, lacrosse ball

[@kirk8985]

Thank you

[@Mr.Watch-]

Just a great video... thanks for that :)

[@williamriddle9910]

Great routine for a sunny afternoon, thanks!

[@evandadavis4339]

My pancake position is horrible I can barely open my legs wide enough and I can't lean forward much at all to feel that stretch. Any advice here? Great routine though, that wall hip flexor was great, I'm really tight there but I'm gonna be working on that more going forward. My issue here though is first with my ankles not able to bend enough on the wall so I feel it on my toes more. But I'll figure that out with time.

[@VesicaChloeAstrology]

thank you!!

[@albertmartines1]

Thank you!

[@KrystianZarzeczny]

Thank you! 🙏 Great work 🔥

[@anditheke6566]

Thanks Dude👌

[@johanneskatch4162]

Superb!

[@tylervincent2559]

I really like the Cow Face Pose for opening up shoulders

[@LEO-wg3dh]

Thank you!!

[@atletangofw1989]

hey coach. would you please vlog mobility for triathletes :)

[@emeliasoderlund]

thank you!

[@nasu8935]

Hello does this also help against a bad posture. I have forwarded rolled shoulders and anterior pelvic tilt due to sitting behind a desk all day

[@JBobo-qd4eh]

Thank you.

[@1Strawbz1]

I feel like i need to do the quad & hip flexor alot longer!! Pretty intense

[@huseyinkocakusak]

Love this one🤤

[@emeliasoderlund]

thanks!

[@michelleamsing5706]

Do you recommend doing these stretches before or after working out?

[@iuliabarbu7026]

Everytime I do this I feel like a newborn 🥰

[@willgreen6289]

Dem hip flexor stretches … ERMMYGERD

[@yesmaster8626]

I just realized that I am not flexible at all 😭 I need help like professional stretching help 😞

[@olgamcfall1169]

just keep practising n u will be flexible 👍🤞

[@jackm1115]

Hi Tom. Love the routine, all the way up to hero's pose and it really hurts my knees. I also get stiff knee and pain when I cross my legs (only on left side). I've done research and many places say its IT band syndrome - are you ever going to do a video on how to fix this problem? Cheers, all the best

[@StephenTurnerVlogs]

I found in the second exercise my arms got pins and needles very quickly. They also went away quickly but I'm wondering if I was doing it right? With the global stretch the front of my left ankle in particular felt very overstretched, so I just put my legs in front of my like a glute bridge raise.

[@emeliasoderlund]

perfect!

[@abhistraj5732]

Awesome

[@user-sg1bv2wg7w]

The hero pose hurts my lower back. What would be good alternative?