Spinal Mobility Routine - Back Stretches You Can Do Everyday

⚡️ BOOST YOUR MOBILITY FAST with our free routine:
➡️ gmb.io/mobility-boost/
(0:00) - Prone Extension
(0:38) - Wag Tail
(0:52) - Quadruped Side Bend
(1:28) - Quadruped Torso Rotation
(2:02) - Half Pancake
(2:25) - A-Frame to Squat
gmb.io/back-stretches/ 👉 detailed instructions and download
Back pain or tightness is all too common in today's modern world. This daily routine will help you free your restrictions gently and at your own level.
If you find yourself staying away from certain activities because you're afraid your back won't be able to handle it, that's no way to live. As long as you've ruled out any serious problems with a doctor, this daily routine will be helpful in overcoming your restrictions. Click the link above for full exercise descriptions and programming recommendations.
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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.

[@Str8ightO]

Be sure to do these exercises in public and make as much as eye contact with surrounding people as possible.

[@gmbfit]

You're gonna make lots of friends.

[@thomassmith5829]

Straight-O Jhg

[@guiralinda]

I am a chiropractor since 35 years now, and this excersice program is very good!!, I am going to ask my patients to suscribe to your channel!

[@gmbfit]

Thanks! The routine is from our co-founder, Jarlo, who's a PT, OCS specializing in back pain, so it should be effective and align with most chiropractic treatment :)

[@Hohoho962]

@@gmbfit I see what you did there.....lol Subscribed.

[@kristopherwarhammerbiggers4235]

Would these spinal exercises potentially increase height in a boy going through puberty?

[@janets4799]

A great and easy tutorial that can be done every day, thank you!

[@samuelchampion6191]

Great video, many thanks.

[@LarsRyeJeppesen]

Fantastic, thanks

[@mackblack8341]

awesome training.looks very effective.

[@dagmardelmarco1761]

Love your variations 😊

[@theIdeaSensei]

Will start adding these on 👍

[@ericpetersen8809]

Excellent short video

[@sksuma8427]

superb video.

[@JDBoelter]

Very nice. Accessible and well done/

[@BigKrash]

Awesome

[@jjohnson249]

Thanks so much! I haven’t been to the chiropractor in months 😷 . It feels so good to finally get some relief 😌

[@DeepImpFitness]

just started watching your videos...I stopped lifting weights 2 months and into the movement culture...keep up the good work

[@DeepImpFitness]

rxp56 I definitely believe in resistance training. just got away from lifting weights...I lift my on body weight now

[@GQ-jv9uw]

That's what I need to do keep up the good work

[@hamala7437]

Fantastic

[@bharateshlakkangoudra1746]

Thank you so much for your suggestions.. 👍🙏

[@gmbfit]

Sure thing. Be consistent with practicing them, and I'm sure it'll help.

[@scwheeler24]

I like!

[@MegaMusical10]

So glad I found these "stiff people" GEMS, thank you!

[@SpicyPumpkin001]

Thanks a lot. I like your content very much!

[@anjolllllie]

funky...

[@derekv275]

Omg I need to try these ! My lower back is like a rusty door hinge lol

[@gmbfit]

Get some oil in those hinges, Derek :)

[@SHEARMINATOR]

Brilliant! I have really bad lumber lordosis. It's affecting my gait. Sitting, cycling, driving and running fast all ok. It's just standing and walking slow I struggle with

[@gmbfit]

Spending some time with this can help - just go slow and be consistent

[@mudchild]

Is there a pdf for this? I'm not seeing it on the link in the description... Thanks

[@abdoublacksamourai3289]

Fantastique

[@lotusluciditys3rdrealm]

I L😍VE your videos; they're thoughtfully shot; clean without any visual distractions and pleasing (in my opinion) to viewers' eyes and mind. The only issue with this video is the music. Not only is the good ol' 70s porn music a distraction, it could use some tuning down. Can you guys at least lower the music in the background so people like me can clearly process what the narrator is saying? (As for myself, I have a Cognitive Processing Disorder; so while the visual is 🤩 Awesome, the spoken tutorial combined with the music at similar levels is processed as one input, just noise 😫). I tried using captions, but even those don't successfully translate into print with the correct verbiage 🤪. Otherwise, keep 'em coming!! Your professional knowledge and advice is invaluable and much appreciated!! 🤓💓🖖🏼💖

[@gmbfit]

I'm not as well-versed in porn soundtracks as a lot of people, but I can see that the music could be distracting. We do have a link in the description to very detailed written instructions that should more than make up for any audial info you've missed in the video. Thanks for the reminder though - it's always a work in progress :)

[@matitennis]

This routine can be effective for mid-high back stiffness (kyphosis)?

[@gmbfit]

This routine will allow you to move your spine through various ranges of motion. Adding to your current routine wouldn't hurt.

[@languagelover9170]

Hello! Will this help diaphragmatic breathing become more easy and effective? Since hunching will be diminished

[@gmbfit]

Depends on what's currently hindering your ability to use your diaphragm... Try it and see!

[@derekv275]

Ok I could only do a few of these

[@gmbfit]

Good. Do those. Do them again. Consistently for a couple of weeks. See where they take you.

[@markstephens8251]

Awesome stretch regimen. I'm hurting but it's a good hurting lol

[@gmbfit]

A little discomfort is fine :) Just be gentle and gradual. Consistency beats intensity any day of the week.

[@markstephens8251]

GMB Fitness Is it alright to do a workout after these routines?

[@gmbfit]

Sure you can. I suggest trying the routine first and seeing how you feel.

[@avfcsouthpaw]

feel that 1 in the lats jeez

[@markstephens8251]

GMB Fitness where can I get some GMB Fitness gear?!

[@wildcaterpie]

Is soreness when doing certain poses okay, as long as it doesn’t ‘hurt’? 🥺 I injured my lumbar area around 6 months ago, but am trying to return to doing yoga now. Back bend poses are making me nervous!

[@gmbfit]

Did you work with a doctor or therapist? They should be able to tell you if this kind of movement is ok for you. Generally, a little discomfort is expected in any kind of stretching or atypical movement, but if you've been injured, it's best to check with someone who knows your case.

[@masterchief7388]

How many minutes or reps would you suggest to perform for each exercise? Is there a recommanded amount of times I should perform it a week?

[@gmbfit]

Depends on how it feels and what else you're doing.

[@kv_8]

Are these exercises good to do before or after a workout?

[@gmbfit]

Sure thing - just do whichever feels best for you

[@karlcamat4577]

will these stretches help me do a biellman spiral, in ice skating?

[@gmbfit]

Having the mobility necessary through your spine might allow you to get into that position. Assess where you are starting, try the stretches, and then reassess. Hope that helps!

[@karldonovan6027]

Is this part of the Elements program?

[@gmbfit]

There are stretches in here that are a part of the stretch days in Elements; however, you will find a majority of these in our Focused Flexibility program. :)

[@vlcheish]

my mom overheard the music playing and thinks i was watching a porn thanks

[@helenagrbic5096]

Is it better to do this stretch before or after training?

[@gmbfit]

It depends on how you are feeling that day. Stretching after your session is a good idea. Using more dynamic actions before your session might be better. Https://gmb.io/prepare/

[@rubearch24]

How long should you do these excersice

[@gmbfit]

As long as feels good

[@rayenfrigui7560]

We work with the same timing????

[@gmbfit]

Whatever timing works for you

[@user-sg4np5gd9x]

Can this routine be used as a warm up session prior to bodyweight workout?

[@gmbfit]

Sure it can!

[@120bakernd]

Yoga “for men” 😂 idk why more men don’t practice yoga...these are literally all poses I’ve done in various yoga classes 😜

[@gmbfit]

Yoga is good if you like yoga. And the guy who put this routine together used to practice it. He's also a physical therapist who specializes in spinal injury. There's millions of people who really aren't interested in signing up for yoga classes, so this routine is something men or women can easily do at home.

[@vladaar2798]

Not saying these are legit reasons but Yoga can have a negative image for macho men and some forms of Yoga have a religious influence that others don't want to be involved in. But yes many stretches and holds are very beneficial from it.

[@hervedesormeaux1478]

Hello. My wife tried yoga for a year and did not like it. Can we call her Macho? I understand why she did not like the atmosphere of the courses. 😎

[@williamlevy6964]

Probably because women who do yoga get bent like pretzels into submissive positions when you have sex with them. Men don't even want to be able to bend like that because they're insecure? lmao. IDK. It's stupid. All anyone ever thinks about is sex. It's fucking nasty. I do this because Flexibility is one of the five components of fitness and I want to be fit....lol

[@ohsballer]

why are you whispering? lol

[@gmbfit]

He isn't whispering. Jarlo isn't one for shouting into the mic.

[@alexwatts8739]

boys, we all know why we’re here 😏

[@gmbfit]

to get flexible, obv