Natural Mobility Training for Beginners

Feeling stuck in your body? This Follow Along Natural Mobility for Beginners Routine will improve your body's flexibility gently, but surely! If you'r looking to gain hip mobility, shoulder flexibility, ankle mobility and open up your spines range of motion... you are in the right place 😀.
For those looking to dive a bit deeper....
Ido Portal Squat Challenge: www.facebook.c...
Ido Portal Hanging Challenge : www.idoportal.c...
Want to FREE your body to MOVE and FEEL BETTER?
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This Follow Along Natural Mobility Training features just 2 mobility exercises. The Squat and the Hang. Both of these exercises are done passively in order to gently load your joints improving flexibility and active and useable mobility. This Follow along routine will help hip flexibility and hip mobility, ankle mobility, shoulder mobility through shoulder flexion and thoracic spine mobility through thoracic extension. These exercises can be used by beginners on there way to unlocking more range of motion in their body and can also be used by more advanced practitioners to maintain proper movement capacity. If you haven't ever tried this combo... you are in for a treat!
Learn more & stay connected with Josh
Email List ► www.strengthsi...
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Natural Flexibility Exercises, Natural Flexibility Stretches.

[@armenvondoms1815]

I've now reached day 100 for squatting 30 minutes each day and day 70 for hanging!😃 Massive improvements!! Never stopping now!

[@Strengthside]

wow 100 days... impressive!

[@sandrabui1042]

Wow! What changes did you notice with the squaring 1,2,3,4 weeks in? Any pain?

[@armenvondoms1815]

@@sandrabui1042 I've noticed quite a bit of changes. The first month was hard but did eventually get easier. 15 minutes is about the longest I go for at one time but usually 6 to 10 minute intervals is best without any discomfort. All activities have improved from yoga to running. On day 761 for squat everyday, 30 min.

[@sandrabui1042]

@@armenvondoms1815 amazing!

[@JayBrown-xs9ps]

What a mad lad

[@mgreene011]

I’ve had two spine surgeries and nerve damage to my genitals. I am beginning a new program and following you. Praying for healing. Your statement about how your body can adapt to new stimuli resonated with me. I will be spending much more time In that squat.Thank you.

[@astra7015]

Matt Greene Good luck ! I want to heal as well. Best to start somewhere and go keep on slowly but surely.

[@usernametaken2tekken]

Matt Greene hope you recover well my friend.

[@pacifick0271]

Dude watch some Joe Dispenza videos, meditate, but don't stop exercising, good luck

[@Melledegroote]

How is everything going right now?

[@mgreene011]

Good. Getting some feeling back on the right side of my Genitals which is awesome. Thanks 🙏 Continuing to practice yoga and Following Strength Side. Reading and meditating on the book of Proverbs from the Old Testament. Feeling good. Added oatmeal and Greek yogurt to my diet. God is good.

[@francescaconate2801]

Thank you so much for creating your follow along videos to increase mobility, strength and range of motion. I was diagnosed with multiple sclerosis a year ago but the progression of this autoimmune disease for 8 years before it had a name. MS has reduced my mobility which leads to underused muscles, more tightness, less mobility... I do yoga, go to the gym for strength training but have found your simple to follow and very organic routines to be the most effective. Thank you so much, your videos are healing and give me so much hope for improving if not completely recovering my full mobility!!!! Love, light, gratitude and radiant health to you and everyone desiring a better quality of life ❤️!!!

[@iefarrington5473]

Thanks so much. I am 80, squats have been part of my daily routine for many years. I have a hanging bar, so that's also wonderful. Thank you for confirming that I am 'on the right road'. Sincerely, Valerie.

[@saraquitt2119]

Wow I’m a competitive paddler and out with a bulging disk and tons of pain. Also still recovering from a broken ankle. Years of paddling and not much stretching. Found you while looking for help online. I’ve started your videos and they are giving me instant results. I’m committed to better mobility with your videos ! Thank you for improving our health! ❤️

[@MikeHendrick-w4w]

Been deep squatting for 4 days now. Already feeling so much better, back pain is almost gone. Thanks Josh!

[@cogama7846]

So simple yet so challenging - 🙏 I have never been able to sit like this so I need it the most - and I will manifest the change and keep you posted. A year ago I was assaulted and couldn’t walk without pain and a cane- today I am doing squats and hangs with you - I am transforming - thank you for helping me on my journey!

[@miks.3009]

Wow, suffer of PTSD and longtime-hardcore-addiction and been until now just treating myself with stuff like Jin Shin Jyutsu, not only because iam lazy, also because i feel really uncomfortable in my body, -or should i say "felt", cause today in the morning i finally got my self there to start something more physical.. -amazing! Its afternoon now and i just want to continue. Long time ago, that i felt so vital and integrated in my body. Thanks!!

[@Apeshower]

Thankfully I haven’t had the challenges you have but I hope you are sticking with your positive approach. That addiction could be so strong for you with good choices. Hope it’s going well. 🤞

[@MARIHUANAVIBES]

"hopefully there´s some ground where you´re at"

[@shehateme9955]

...where u can squat

[@onerider808]

So cool, right?!

[@SJ-ym4yt]

Birds right now: :,(

[@SpeedySebas]

it's hard to find ground around me where I live. I've been levitating mid air for years now with no ground to be seen

[@Kemelya]

🤣🤣🤣

[@KingDavidTBE]

I subscribed like a month ago, I did your knee bullteproofing thing. It works! Walking up steps are easier and it eases my knee tendinitis!

[@Strengthside]

REally awesome to hear! keep it up

[@trevormahoney9839]

Love it Thankyou 🙏🏼 After round three I was feeling so much freedom, Iv traveled through Asian countries and loved the way the old people sit so comfortably in a squat and there bodies look so healthy, it's gotta be good. 💟

[@Strengthside]

We can learn a lot from those countries!

[@dplj4428]

This disproves the myth that squatting requires a specific anatomy. 6:57 over time we adapt.

[@Specialteamsspecialplays]

Dude 2 days of this has helped with my patello femoral pain syndrome!!

[@kurtjones2151]

I've been doing this most mornings for about 2 weeks now and my grip has gone from 5 seconds to 30! That first squat is quite stiff but by the 3rd I'm like "I'm never using chairs again!" 👍🏻✌🏻

[@Strengthside]

Hell yeah bro! Keep it going it only gets better and better

[@ecstuff]

Love this, nothing flash, Basic, Sound, Wise!! Thank you.

[@jpgreewal4]

Your explanations are very informative, especially about putting stress on your body and then allowing it to adjust during the period of discomfort never thought of it that way.

[@Strengthside]

It's interesting that that way of thinking isn't very common, BUT it's naturally the only way to make change in the body.

[@camdelsol365]

My very first day doing this. I knew I lack upper body strength but hanging for 60 seconds was panick/agony so it’s clear I need it. Thank you Josh.

[@STANLEYSCOTTRACING]

I was never able to sit in a squat until i went to bali n watched a guy build a wall in the squat position i then realized how western life styles are so different.. 30min 30 days my new challenge for November... thanks

[@ethangriffiths7802]

Hey, how’d that challenge go?

[@markboxall1353]

How was November?

[@Apeshower]

@@markboxall1353 No reply, I think he is stuck in that squat….. poor guy.

[@lotusquel]

Ok I’ve done this only for 3 days in a row and I am sitting and standing straighter. I can’t even slouch anymore - slouching is not a natural position for me anymore - slouching is now uncomfortable. Thank you Josh!!!

[@shoreline780]

Iam a big Guy over 300lbs. I tried this. At first my knees really hurt I had to hold on to something. I did the hanging and I find that stretches everything out nice. Iam in my Mid 50s I highly recommend this as a morning stretch. In the end I feel great!!! Ive done weights on and off for yrs. Its nice just to dosome Body weight exercise. Thanks for your Channel bro!!!

[@quigonreturns]

Just did this for the first time. Surprised how refreshing it feels! A real wake up call on my decreased mobility... Really like all your vids, but can’t do half of them yet lol. Funny how we take our flexibility and mobility for granted over the years!

[@tc-3]

Hanging is AMAZING. My shoulders feel so much healthier since I've incorporated it in my life.

[@Strengthside]

So good right? How long you been hanging Tamara?

[@tc-3]

@@Strengthside I've worked up to hanging at least 10 minutes a day in a span of a month.

[@Strengthside]

@@tc-3 WOW, that's awesome! Inspired by that 😀

[@GRLSGame2]

I think this is something I've always wanted! I've never really been a fan of the gym. This seems so free, flexible and liberating. Only requires yourself and possibly a park 😂 New subscriber!

[@smarthousetech8593]

Cool, I didn't know The Prince of Persia has a KZbin channel. Btw this really helps

[@fluvialmaster2356]

I'm having knee problems (I'm 21 y.o.) because 4 years ago I had a little injury and from there I was scared of using my leg muscles so by not using my legs normally (things like always look for a place to sit, not running, etc.) They became weak, I loosed flexibility in the knees. Then I went to the doctor and he rold me that I've developed muscular imbalances and my left knee crunch when I get down into a squat, I was pretty fucked up haha, so he told me to go to rehab. I'm starting to get back my knee and anckle flexibility again. The problems that came for not using the body properly... And I'm definitely going to start doing this stretches. I'm pretty sure that by going full range of motion things are going to get back to its natural places. Thanks man.

[@tanyamath8772]

I do this throughout my day in the bathroom at work because I can't stand sitting at a desk all day! I will sit in this position for a few minutes and stretch my hips it's like my version of a smoke break! I look forward to it :3

[@zenquest2900]

It’s probably said way too much but I appreciate you and what you’re doing. Keep it up.

[@DanElmer]

Hey thank you so much, I'm really getting into calisthenics/ body weight exercises. It feels like I finally found at home exercises for me!

[@Lotusutra1]

Recently I've had shoulder pain that was preventing me from exercising. I found on KZbin that passive hanging is good for shoulder pain. I've been doing a little bit every day now for three weeks and my pain has all but gone away. Yesterday I was so happy to do light weight bench reps without interruption. I've got to remember to keep doing squats. Thanks for the wisdom and inspiration strength side! Peace Out!

[@trelligan42]

Yes, more beginner follow-alongs.

[@masterdaveedwards]

Not sure how KZbin set me up with your channel...but I'm hooked on your relaxed style...no hype just the real man doing some helpful stretching and strengthening without weights. Gotta get on it...ageing seems to be affecting mobility. Thanks for the help and instruction. God bless you and your channel. Shalom

[@deanhenry4668]

One of the great things about you Josh, is you do a fantastic job of explaining everything, which is great, this is what I need to be able to do a deep squat, I have terrible ankle mobility, I live in the Bay Area, someday I'll have to come visit you, thank you again for the great video, the hanging will help my shoulders also.

[@Strengthside]

Awesome to hear you're in the Bay Dean!

[@michaellacy8510]

Squats and hangs are something I used to be able to do. But, age and injuries have made them extremely challenging-- meaning I can't do it at all. Your beginner suggestions are much appreciated! Thanks!

[@likelinton]

That 30 minute squat for 30 days straight is probably the most interesting 30 for 30 concept since the ESPN series! Thanks

[@goerto]

Three days in. Getting great results🏆 Inspired to hang with you. Fantastic. 👍🏻👍🏻👍🏻

[@Strengthside]

Yeehaw thanks for hanging !

[@DavidRodriguez-jt1ns]

This video made me feel good, I've been thinking of improving my flexibility for a while, haven't been happy with losing my range of motion over the years so I decided to subscribe to your channel and follow your example into moving more freely with your help, won't be easy, but nothing worth it is, great video, this was my first step towards moving freely once again. Thanks!

[@matth9156]

This is EXACTLY what I need in my life right now. Thank you so much!

[@jesswallace6226]

I have been noticing due to starting Taekkwondo training that my hip mobility is severely lacking. It takes a really long time to warm up to throw nice head kicks. Thanks for putting out these videos. I even have my daughter doing these stretches with me and her dance flexibility is improving as well.

[@Liljoozy]

please quit TKD and do BJJ

[@kaylafergusson6446]

So when I squat my heels won't touch the ground, it feels like a tight band in the back of my ankles. I also get light headed almost fall over once I get up from that kind of squat every time. I practice it a lot as I have done agriculture field work. Tell me what I can do???????

[@therealrickdo]

I just did this and my knees are on fire! Goona stick with it for 30 days and see how I feel. Thanks

[@thestereokid6073]

Been doing these lots more also with some easy bridges and forward folds.. Thanks for the flow and entertaining commentary!

[@simplejim-il7mg]

Love the point you made about keeping the arches of your feet active. That's something I struggle with... 🙏

[@emresafak5311]

more more more more follow josh is the best man in youtube.. my shoulders are better than ever

[@Strengthside]

you're awesome man, thanks!

[@leesaunders7232]

Strangely I feel quite relaxed after watching this as your voice is so calming☺👌I'll start this tomorrow and let you know how I get on

[@roxannesmith4519]

Just had a baby and was so surprised at the physical changes and improvements in flexibility and strength from spending so much time sitting on the floor and getting up and down off the floor. Started researching and I’m planning to avoid chairs in the future 🪑

[@bricemenaugh4828]

I use these two movements everyday along with a mobility routine... but hanging and squatting are my bread and butter. I'm a skateboarder and physically active and this is a game changer

[@afrkajones2497]

First and foremost thank you for introducing this to me. For years I've heard the term "open your hips" and I had no idea what that was. I surely do now though. I do theses deep squat holds everyday now. Question: Should I be attempting to widen the base of my feet as I progress? I've found that it creates a different sense of tension if I do.

[@handiable]

Subscribed, Thumbs up, follower of StrengthSide. Love you and love this channel.

[@wiskeymagic]

Love it.. giving up the weights for a while, body movements only! New sub

[@Liam-iz1tc]

Thanks for finally putting up movement stuff!

[@Bat_Dance]

I had a feeling you were an Ido Portal guy. That’s dope. 🤙 Good stuff, man.

[@Strengthside]

He's the master

[@kdmaj]

What a great video mate. i found you via Ido Portals videos and as a beginner in this whole are of movement you're videos are just perfect. Thank you for your time and effort and i look forward to supporting your channel

[@katariina7697]

I was surprised by how much strength you need in the front of your legs to squat (ankles, shins). As soon as I figured that out the squatting became a lot easier. Thanks for this, am gonna keep repeating!

[@rockwiththeuniverse]

Loved it like the rest of your videos. Thank you so much.

[@Strengthside]

Appreciate yah! 😀

[@stephaniemerryfield3848]

Thank you so much!

[@TobyMiller1970]

Some trainers say don't let the knees go over the toes when doing different poses, stretches and squats. Could you comment on that here or in future video, please? Thank you.

[@florianlouvel5108]

Thanks a lot Josh, I'm gonna try this one daily, hope the results are gonna be interesting. 🙂

[@Strengthside]

I'm sure they will be. Please let me know how it goes!

[@devilsadvocate2643]

And he stopped after one day :D

[@dr.s.p.]

Very nice channel. We recommend deep squatting for helping to relieve back pain and most people find relief from it and make squatting a daily regime. Hanging keeps you open. Good advice. Well done. Subscribed.

[@MarioatSA]

A key point to highlight with what you said about working through discomfort is that it should only be the case for something your body should be able to do naturally. Just for those who are working through their discomfort when doing unnatural gym movements is probably not the best idea ;)

[@yeajustchillin8904]

I’ve only been doing this for a week now and I can get down into the squat position but I can’t stay there for very long yet 😂 already loving how my body feels after your videos

[@debislomp1207]

love this. thanks for your intelligent guidance

[@kishu911]

You are creating very good content on exercises....keep making it👍

[@cordellsenior9935]

Super, man. Just, super.

[@cindybecerra9052]

Awesome video for beginners! I love how you can do it with you. 👍🏼

[@robertmarciano9248]

Dude, you're great. You are such a good teacher.

[@JennyB957]

Lol got my 86 year old dad watching you all's videos . Thx

[@jackalofalltrades8705]

If you cant sit like that travel to south India there are no chairs so you will learn quickly 😊

[@leviortiz6888]

Awesome video had fun! Definitely something I haven’t thought about doing especially 30 min squatting. I’d love to try that out. Thanks!

[@elizabethatkinson5331]

I just love the way u explain stuff.... please know your r appreciated

[@flagg00]

Tried for the first time today. Feels great

[@gibjamie]

Excellent video

[@joshuacantor3076]

I’ve been doing Ido’s hang 7 minutes per day for a month. Now I’m going to add the squat for 30 minutes per day. Maybe I’ll do the squat in 1 minute chunks as this will be very challenging!

[@traviscarver4708]

Joshua Cantor Keep us updated on any changes you notice in the body! Appreciate it man.

[@juliobourne1881]

Good info bro if ýou can do a pdf with your exercises and tips about it Just a free guide for begin thanks for your attention bro

[@Strengthside]

I have a free program with a pdf... The Daily Practice. It's in the description

[@goodnatureart]

great pair - squat to stretch

[@BattleNuggetz]

You have excellent content and it's so valuable! Thank you for all you do

[@EléonoreSimonin]

Hello, I just discovered your channel. I already knew Idol Portal but not being sporty, the exercises were "too hard" for me to start. Thanks to your channel, I watch a video every day and do the exercises. This is so cool. I feel better (I'm hyperlax). I finally take care of my body while making me happy. I reconnected with him. Thank you

[@michaelbragg8926]

Great video! Thank you. It took me a minute to find my pull up bar and situate it in the door way, glad I have it, glad I hung in there. I feel great! Peace

[@rmk9002]

Hi, been doing this and starting to loosen up, my lower back is sooo stiff , one thing i also do as I sometimes fall backwards, I use a weight and hold it in front of me and somehow it gives me the balance I need, but man i feel it in my tighs big time, thank you

[@tinathompson591]

Thanks for sharing 👍👍👍 I've definitely got to work on both!!! THANK you! FOR the reminder ✌☯✌

[@willkeppler2408]

Thanks for this. Felt great

[@marinacastillo5511]

Should we warm up t first? Great vídeos thank you!!!!❤

[@baranarman]

cool, simple, well explained. Thanks

[@juliawald6352]

Dude it is wild how these simple positions are so killer!

[@r0binstrand865]

So thankful for your videos. I love your persona, your vibe and you are very knowledgable aswell as pedagogical. 10 out of 10. Keep hammering Josh! Much love

[@Strengthside]

I'm going to keep it real... I had to look up the word pedagogical and I LOVE it. Thanks for teaching me a new word. Hope to keep the good vibes flowing.

[@jaimleschuros]

superb, easy, accessible, motivating. Thank you very much

[@ryadinstormblessed8308]

If you've had a back injury, be careful with this. I had a bad one a few years ago and have been slowly recovering and regaining back strength. But I tried this for 2 days and am now on my back and barely able to move. The first day, I just did the squats and it felt good. But yesterday I added in the hangs as well. Then this morning I started doing pushups and my back went out on the 4th rep. My back hadn't gone out this badly in over a year. I think it was the hangs that messed it up for me.

[@robedwards8466]

I used to be a body builder after quite a few years of martial arts, which I returned to over ten years ago. Unfortunately I lack mobility in both my hips as well as my shoulders which are causing me problems in my knees and elbows.. I have had knee surgery which is now fine, but I still have issues with the connecting soft tissue. In terms of my shoulders its stiffness in my back and I have them released once a week by my physio but its not a long terms solution... I have tried hanging and did the 30 day challenge.. guess its time to go back to it and I could really do with some advice for additional exercises to give me back some of the flexibility i had previously... 55 years old now...

[@maverickb3744]

Great set of advices brother! I got hooked on running and working out with elastic bands but you just reminded me to try out these gym rings I didn’t dare to unbox. You got a new sub. 👍 God bless bro!

[@Texas_Bricklady]

Going to try. I may have to modify the hang as I had a severe rotator cuff tear and surgery last year but I really need to strengthen it

[@colemcnair5752]

Tillema Contracting and Design Maybe you could try putting a box under your feet when you hang so you can use your legs to take some of the weight off your shoulders if your shoulder starts to hurt

[@kenstar8234]

I’ll try it

[@onerider808]

Did this after a super-hard back, bis, and butt workout. It felt so good. Thanks!

[@puddingball]

should you keep your back completely straight while doing the squat? I can hang into the position easily if my lower back rounds a little

[@puddingball]

@@antonvanmarion I am doing that right now. I noticed that my hips lack mobility compared to the rest of my body

[@imgrimbur]

Hey dude. Your videos helped me in the past with my shoulder impingement, so im very thankful. Now i have sort of problem with breathing. I saw old video of yours breathing for posture correction. Could you please make video or just explain to me, what is the difference between lower rib breathing like they do in pilates and diaphragmatic belly breathing? And when to use wich one? I have hyperlordosis or pelvic tilt like Donald Duck, breathing in to my belly and holding my traverse abdominals tight at the same time is kinda hard. Videos on youtube dont explain breathing clearly or enough. For example hod do you do diaphragmatic belly in every day activities, walking, working out. Tho i think - and its only my idea - that ribcage breathing is for exercising, belly breathing for relax and what do i breathe like rest of the time is unclear to me....... thank you again dude

[@Strengthside]

Good questions and I think you answered your question just great. Belly breathing can be used to relax and when you are chilling. As heart rate elevates you will inevitably breathe more into your ribs and chest. I'm no breathing expert BUT stretch your hip flexors, train your abs, train your scapular retractors... and naturally your body will hold itself in a better position and breathing will become more natural.If your body's balanced you won't have to put much conscious effort to it

[@resilientbeings1]

Great stuff dude. Love a hang.

[@Strengthside]

They hang in Ireland? 😜

[@leesaunders7232]

I've been doing dead hangs and squats for a while and could do over a minute for the hangs multiple times a day. Then I got injured and haven't done anything for slightly over 2 weeks.I can't believe how much strength and flexibility I've lost! I had to hold onto a wall for the squat and pull myself up. And I can't do the hangs without keeping my feet on the floor. Basically everything hurts😩 I'm going to power through it though and get in to a routine again.💪😉

[@bridiesilver]

Thankyou. I'm just wondering if you have nowhere to hang what to do?

[@4apollo788]

Dude, thanks for the great video. This is gold! So many excellent tips. I had to pause and replay many times to make sure I caught all your pointers. I also add an inverted hang using an inversion table. It is excellent for stretching deep abdominal muscles, like the psoas, that can be difficult to reach otherwise. For anyone interested in improving grip strength, author Paul Wade has an excellent short, three-movement progressive calisthenic routine to improve grip strength on page 59 of Convict Conditioning 2. The active hang is one of the three movements.

[@Peter-ri9ie]

Just discovered the channel. Tons of great material. Have subscribed. Have also trained for Ido but quite a few years ago. Great teacher. Keep it up! 👊🏻

[@peda0976]

Very well explained and worthy content!! Thanks man 👍

[@Strengthside]

yeeehaw, appreciate you

[@fr34kthc]

I am a slav, I should be able to squat for few hours ;) :D let's see !

[@AjaychinuShah]

GarWest Totem Precinct, is that where you picked up Socializing skills ?