My "Daily 7" Stretches Flexibility Routine *Short Version* (FOLLOW ALONG)

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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
1:02 The Neck
3:07 Shoulder Extension
5:30 Glutes
9:40 Squat / Hamstrings
12:50 Hip Flexors
17:15 Pancake
19:30 Global Extension
20:30 Outro
MUSIC BY:
www.epidemicsound.com/
See you in the next video!

[@jwsjourneys7974]

As a single dad, sometimes I just don't have that much time at night to do stretching routine. This gives me the basics and a strong ending to my day. Thank you!

[@alejandrobanuett7163]

Thank you for these follow allongs!!! I’m always doing them

[@swimmersavina2477]

Really needed this - thanks Tom!

[@tiagorodrigues1598]

Until now, I have commented on maybe 5 or 6 videos.. But I gotta say something.. That WASTED AT 12:06 just killed me!! LOL

[@hannabla8766]

Doing your stretch workouts are like a big bear hug for the soul

[@sldenn5303]

Thank you for posting this! Love your work- really inspiring! Epic that it is free.

[@fabianglahn4404]

Yet another good for one for the morning streches! Thank you!

[@williamriddle9910]

Hey Tom, I tried both routines and felt that the longer one was better overall, but both were great follow alongs . Also I like the mic

[@beatz4xify]

Great Stretchs! I will for sure be using these. Thank you

[@quiettrailrunner]

I like the variation to previous one. I almost at the point where I remember how to do every stretch, so I'm trying to use things that better fit my motion range. These pancake stretches are the only ones that I can handle right now, so I'll do them instead, while following your more advanced lessons. Thank you!

[@kennysmyth6645]

Great video, loved the stretches.

[@scumbagjay6251]

Definitely going to implement these. I need to work on my hip flexors. You make great videos can't wait for the next one. Feel free to double upload if you ever can lol and maybe incorporate more vlog type videos also. I thoroughly enjoy your content. Stay healthy and safe. And looking forward to the upcoming videos. Hope you make videos for many many many years to come

[@ryanhauser4993]

I do one of your routines every 2-3 days-thanks for adding another solid one to the set!

[@shonenjumpfighte]

Awesome routine! Thanks Tom!

[@Thil0w]

Hey Tom, Thanks again for the great Video! Since I started to focus on your mobility (and flexibility) routines I noticed a big difference. Even without taking pictures. Especially the new hamstring routine helped a lot. I appreciate that you give small explanations for the exercises, point out the key points to focus on and sometimes suggest alternatives. It really helps to perform the exercises more correct. Could you give the morning mobility routine a little update, please?

[@StuartTufft]

Appreciate your work mate, I just wanted to express that. I've come such a long way following your videos.

[@moatazamr2358]

appreciate the video smashed that thumbs up as hard as i could

[@carlosdelaplaya4335]

Thank you I needed this

[@leonarddavis565]

Thanks, Tom, for the video. I am using this during my lunch break and has really helped.

[@sonjaspiritcoaching5452]

Love this routine ❤

[@hugovaldez9587]

Great routine! I feel invigorated every time I am done with your sessions! Thank you so much!

[@JakeMakesYouShake]

appreciate this one Tom, been needing something like this for a while.

[@notdoingmeth6579]

That hip flexors leg on wall almost killed me 😅 pretty painful, very intense.

[@60SecondCalisthenics]

Great stretches. Improving my flexibility is so important. I appreciate the exercises that you took us through. ThankS 👍🏾 😃😃😃

[@Whatchya]

I use this routine almost every morning since I've been on injury. Blessings

[@TyronPiteau]

Thanks for the shortened version Tom. I like both but its nice to have a condensed version. Much appreciated.

[@susikerr165]

Another great one!

[@user-uz7zq7of6k]

Hey Tom, Could you please do a video focused on the back/spine/neck? stretching and flexibility but also strengthening over the long term so as to avoid and prevent back injuries. That would be of great help.

[@iFischstaebchen]

Seconded

[@missmoneypenny333]

Yes please! 🙏🏼

[@isaaccormack4384]

I have been looking for a minimalist daily stretching routine which hits all the major areas in the lower body (glutes, hip flexor, adductors, hamstrings and quads) with quality stretches. Just tried this routine out and am happy to say I have finally found it. Even some neck stretches for us desk jockeys. Thank you Tom!

[@bizzelmich247]

Thanks for this routine. It helps me a lot to overcome my back pain!! Greets from germany

[@LOogt]

This felt great, thanks!

[@noralynpropps2327]

This was a perfect session to do in the morning. i feel less stiff now Tom. Thank you so much❤

[@theroofofmyheavens]

I am in my 6th decade and always stretched, but during covid found you and my stretching has improved so much! Thank you very much!

[@flyaar7]

You did a good job motivating to ultimately do the longer version soon.

[@SweetBunny706]

Thanks, Tom!

[@jeepjeep1208]

This is perfect for me.. esp the time mgmt aspect. Your knowledge and calmness is very reassuring and relaxing.

[@NT-we9yl]

Great video, as always! What yoga mat are you using?

[@AthariAYagoub]

Loved it loved it Thank you 🙏🏼🙏🏼🙏🏼

[@ahmaddankar2201]

Fantastic..Thank you

[@carolinee.n.2234]

Just loved that ! Thanks so much. Can we have more please ? Merci from Mauritius

[@Mr.Watch-]

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

[@kadenmahon5511]

Hello tom I was wondering could you do some for soccer/football players?

[@thandie67]

Youngman I appear to be getting cramps these days, could you suggest some exercises

[@TERRY13G]

Nice Tom!!

[@joycelin1001]

Daily 7... means to do it every day? Thanks, Tom

[@jacobe8688]

Thanks Tom, good stuff for stiff staff.

[@renopsaila6182]

Another good routine really helpful. Finding the pancake moves painful on inner right thigh /abductor so had to ease off...any suggestions what this could be?

[@tbmcnation]

hey oliver i heard that youre reuniting with benga and youre going to start producing dubstep again! i wish i was there to hear your recent set at coachella... love you

[@benjamindahlstrom6729]

Tom, what type of shorts do you wear? They look super comfortable man and I need a pair like those!

[@chellsee4167]

I've noticed in previous videos it looks like he's wearing Volcom.

[@Gabagoool]

thanks mate

[@darnettable]

This is really good and I like to do it frequently, BUT I would highly suggest teaching how to SAFELY come OUT of each position/stretch...one can't assume all persons know how to do that and this is where injury can also take place. Other than that, I feel a great release in the hips(especially) and you've got a couple of good original stretches in there; love it!!

[@felix5740g]

Hi Tom, I have a friend who's a triathlete and I hold his opinion in high regard when it comes to fitness etc. since he's been doing it for a long time and working with many different people. Recently I told him that I was stretching for the splits and he wasnt that big of a fan. His explaination was that it's not a natural position for your hips/joints and that it can actually harm you. Do you have any knowledge about that?

[@BodyweightWarrior]

It's all about the adaptation you want for the "sport" you do. If that "sport" is just generally living and moving better then it's not needed. Some basic ability to touch the toes, get into a squat etc would be fine. If the "sport" is bodyweight, handstands etc then it is helpful. That being said, you can get splits without any negative effects on the body. It doesn't cause harm, it's simply building strength / control through a larger range. If you want splits then train for it, if not then it's not essential. What you want to do with your body matters the most!

[@JR-qb7qt]

@felix5740g Actually your friend is quite wrong when he says doing the splits is not a natural position. The way humans are today and the way we live is why there is so much more health problems then before. If people understood their bodies more and stretched out all the veins creating more blood flow there would be a lot less illnesses in the world. Doing the splits isn't about it being natural or not, it's about keep your body as flexible as you can and allowing the blood to flow in all parts of the body more smoothly. Ancient India/Tibet with it's Yogic traditions, Ancient China with it's Shaolin Martial arts, both are extremely flexible.

[@raeldor]

I can't get into a deep squat unless my feet are pointed WAY outwards. Is this a flexibility issue I need to work on, or do some people just need to toe-out more than others? Thanks for the great videos!

[@RS-oi9ty]

Good program! Just didn't do foot on wall part because couldn't find a spot in my LR - plus didn't want to mark up my walls.🙃

[@sunshines6784]

Nice T -shirt Tom

[@BrandonTheWarriorPrince]

Thank bro

[@swekiwi4517]

Playing GTA V as much as I do makes these stretches God sent. 12:07 knows what I mean.

[@urtangerci]

I tried it. I almost shet myself at the hipflexor stretch. Realized they re so tight it s a wonder i can walk. Thank you gonna follow your videos they help me a lot. ❤️

[@abhistraj5732]

Awesome

[@stevezebell1256]

Awesome awesome awesome...lov it..I'm yur over 60 fam fan and maintaining complete flexibility...thanks

[@martincerven]

14:05 uff, great stretch

[@swekiwi4517]

That one was sick. Loved it! 😬

[@andersjensen7348]

Would it be feasible to do this twice in a Day if you had the time? Would uou Get more flexibilty from doing it twice, in the morning and the evening for example

[@hamzaba6872]

Can you do exercises of flexibility in the lower back because my own is tight Love you from Morocco

[@hugosirett1598]

Love.

[@danandr79]

hello, what mat do you recommend for this type of exercise? what characteristics should it have?

[@BodyweightWarrior]

A chunky yoga mat does the job. This one is from manduka

[@danandr79]

@@BodyweightWarrior what is the model? Alternatively, could you tell me what thickness and length? Thank you!

[@hazz106]

what is the next book club book?

[@BodyweightWarrior]

Soon! Will be announcing the book this week :)

[@emeliasoderlund]

Perfect! Pankcake isn't impossible anymore :D

[@jamesvalencia6345]

WASTED!!!..... Lol.. Thanks Tom!

[@Nortrin]

❤️🙏🏻

[@sko1ind366]

Hey man! Im trying to get into some stretching and can see your really good at it. You made a vid a while ago kzbin.info/www/bejne/mmW9e4ueeNKCiKM For runners. Does that include sprinters or primarily long distance runners?

[@willgreen6289]

I think basically either. I’m more long distance and I use that often. It works for that kind of hip tightness and constant particular joint and muscle pounding into the pavement. Really wanna work in hips, quads, spinal extension in particular snd that does it.

[@guzzopinc1646]

Why are you called "Bodyweight Warrior"?

[@ryanlamoureux]

Ditch the Mic Tom.

[@ryanlamoureux]

Great content though.

[@ikheetjules]

Is this also improving mobility/flexibility for barbell squats? I'm having trouble with performing those so I'm now limited to smith machine...

[@Christinacw19]

He has another video on just that, here’s the link - kzbin.info/www/bejne/qqa3m3ZsqpVmgsk

[@BrandonTheWarriorPrince]

First