The 10 Most Important Mobility & Flexibility Exercises

[@calimove]

Hey Guys we just released our New Mobility Program. Check it out: bit.ly/2ItsYEd

[@jimmlygoodness]

@@monique0703 15-40 minutes, 3-6 days per week.

[@nicholasmanoukian]

jimmlygoodness why does it vary between “15-40” and “3-6”?

[@jimmlygoodness]

@@nicholasmanoukian People who are more fit and can recover more quickly can do 6 days a week. Other people will need more rest days. As far as the length of the sessions, as you progress you add more exercises to your sessions. I'm not an expert, though. I ordered the course a few days ago but I have only perused it so far. Even the beginning exercises are a bit advanced for me. I have really bad shoulder mobility. I think it's going to take a few months of doing other mobility work before I can even begin to use the course 😖

[@nicholasmanoukian]

@@jimmlygoodness But mobility doesn't need "recovery time" because its not resistance training like pushups and pullups right? Also, what are the locomotion exercises like in this program?

[@lucie0lux]

Hello, I'm very afraid of the Jefferson curl for spondylolisthesis or discus hernias ?

[@ciukes]

0:25 Cat/Cow; 0:55 Archer Squat; 2:00 Spiderman Lunge & Reach; 2:35 Squat & Reach; 3:25 Jefferson Curl; 4:14 Passive & Active Hang; 4:36 Shoulder Circles; 5:04 Backbridge 5:28 Pigeon Stretch; 6:05 Log Roll

[@jordidurante]

Marcin Maciukiewicz b

[@danikirom3032]

Up

[@nictegki]

:) thanks

[@JoanOfArcc22]

MVP! thanks!

[@tommyb9902]

Many thanks!

[@freestyletrainer]

0:25 CAT-COW 0:55 ARCHER SQUAT 1:40 ARCHER SQUAT FULL ROM 2:00 SPIDERMAN LUNGES WITH REACH 2:36 DEEP SQUAT WITH REACH 3:25 JEFFERSON CURL 4:13 PASSIVE & ACTIVE HANG 4:36 SHOULDER CIRCLE 5:03 BACKBRIDGE 5:27 PIGEON STRETCH 6:05 LOG ROLL

[@sdimilus]

Hey, I've been practicing as a trainer and a break dancer for so many years (11) and I have to tell you guys that a small collection of movements like this are really appreciated. You demonstrated a master of the movements and it's clear to see that you have tremendous control. Great work! You are exemplary of the attainment that millions of people seek!

[@aesleticphysiques4729]

This definitely needs to be addressed to more people - a 10 minute warm up can save weeks maybe months of injury 💪

[@menyus777]

also the 5 minutes stretching after the end of your workout so your muscles wont be hard

[@iCro63]

how do i warm up my shoulders properly?

[@patouxb]

Take a (weak) resistance band, wrap it around a pole at stomach-waist level , grab both ends (one each hand), pull back with your shoulders (keep them stabilized). You can add do the same with the band at eye level to focus more on the external rotation. That's what I do... Hope it's understandable!

[@eleggs]

be careful with passive stretching on muscles you brought to exhaustion. This may also lead to injuries or might take you to a longer rest neccessity.

[@FilippoCardoni]

Indeed. always after, almost never before. As a warmup do dynamic exercises lightly, shoulder circles and stuff, then after you're done with the workout do some stretching without overdoing it, making sure you stretch all the muscles you used

[@nwfl775]

I had to stop my training because I was feeling incredibly tight and my shoulder pain was getting worse. I decided to take mobility serious and got your mobility program. After only one week, my posture has improved, pain has been reduced and I even feel like my breathing has improved as my chest is more open and my muscles are more relaxed!

[@filipivan5125]

Those closeup right/wrong shots are the most helpful part of the video. Something I as a beginner appreciate the most. Thank you !

[@BeardedMusclesFitness]

Just when I feel like I'm making progress with my calisthenics, I watch one of your vids and realise how much I still have to learn. Informative as always. Thanks guys!

[@JoeFourMan]

Thank you so much for these. I just tried a full set and I feel incredible. I haven't felt this aligned in ages! As a karateka of over 24 years my body and soul THANK YOU! Your set helped me to identify elusive weaknesses and I can't wait to improve everyday I practice these moves. I rarely gush in a comment but right now I feel on top of the world!

[@Cmenz22]

I would also like to add that the back bridge is fantastic for wrist flexibility and strength as well, i wasn't able to do a decent back bridge until I really started focusing on my wrist mobility and flexibility. Great video as always guys!

[@AbnormalBeings]

The log roll looks killer! Definitely incorporating that into my mobility work. Awesome video as always guys #salute 🙌🙌

[@binmarcy]

You're service to us is truly priceless. Thanks Alex 🙏

[@TheMaleRoleModel]

Cat-cow archer squat spiderman lunge (with reach) squat (with reach) jefferson curl passive and active hanging shoulder circles back bridge pigeon stretch log roll

[@rainwave5]

why did everyone like you comment? i mean like what are you showing?

[@aherrns]

It's called "summary"

[@rainwave5]

daksbled mmm ok i didnt see all of the comment for some reason

[@scorpionz44]

u really culdnt figure it out

[@rainwave5]

Daniel Chachanashvili "mmm ok i didnt all of the comment for some reason"

[@Amoona148]

Alex You are the first person I admire on youtube as a professional super sports instructor I have ever met and saw ... First of all thank you and your partner for your time you devote to people you do not know !!! Hugs and lots of thanks from me. Second, it's so beautiful that you're not just brainwashing and talking and talking, but straight to the point. A third thing is very important: you are honored that you do not use a woman's body to convey your unique talent to others, and even though you know that you will certainly have more views and yet you avoid it. Only for this you deserve a special citation ... Anyone who has a little heart to understand can see that you are not on KZbin to show off but really to contribute to others ... just the way to go !!!! Another thing that I'm very happy about is that your exercises can be suitable for beginners who are neither physically strong nor mentally weak, and also for those who are very strong ... They can understand years have not started yet and they are weak compared to you. You see that if you have a gift from Heaven, you do not mingle negatively with it, but only to raise the morale of your viewers to exercise, and that people will have a healthy body with a healthy mind. I thank you very much and hope you will succeed in everything and continue to do kindness to the world by contributing and sharing your talents to others. I hope there will be peace in the world, and it is good for everyone, and everyone will love Israel. And Israel will love them all. And all of them including everyone without exception will do the will of the Creator blessed name ... And then anyway the whole world will be in peace and joy. And I believe you are. Thank you very much for every video that helps me and my family very much. I hope and wish that money will not move you from your true goal to the world and neither fake honor nor social pressure wrong nor beautiful girls that is the hardest. If you stand up to this experience of everything I have mentioned here, you will always find yourself in peace of mind until you are old, and in heaven too. Shabbat Shalom.אלכס אתה הבן אדם הראשון שאני מעריץ ביוטיוב בתור מדריך ספורט סופר מקצועי שאיי פעם פגשתי וראיתי... קודם כל תודה רבה לך ולשותף שלך על הזמן שלכם שאתם מקדישים בשביל אנשים שאתם לא מכירים!!! חיבוקים והרבה תודות ממני. דבר שני, זה כל כך יפה שאתם לא סתם מבלבלים במוח ומדברים ומדברים אלא ישר ניגשים לעניין. דבר שלישי מאוד חשוב: כל הכבוד לכם שאתם לא משתמשים בגוף של אישה בשביל להעביר את הכישרון הייחודי שלכם לזולת, ואפילו שאתם יודעים שבודאי יהיה לכם יותר צפיות ובכל זאת אתם נמנעים מזה. רק בשביל זה מגיע לכם ציון לשבח מיוחד... מי שיש לו קצת לב להבין יכול לראות שאתם לא ביוטיוב בשביל להשוויץ אלא באמת בשביל לתרום לזולת...פשוט כל הכבוד!!!! עוד משהו שאני מאוד שמח,זה שהתרגילים שלכם יכולים להתאים למתחילים שהם גם לא חזקים פיזית וגם חלשים מנטלית,וגם לאלו שהם חזקים מאוד...הם יכולים להבין שנים עדיין לא התחילו והם חלשים לעומתכם. רואים שאם כל זה שיש לכם כישרון משמיים אתם לא מתאגים בזה בצורה שלילית אלא רק בשביל להעלות את מורל הצופים לעשות פעילות גופנית,ושאנשים יהיו עם גוף בריא בנפש בריאה. אני מודה לכם מאוד ומקווה שתצליחו בהכל ותמשיכו לעשות חסד לעולם בתרומה ושיתוף של הכישרון שלכם לזולת. הלוואי שיהיה שלום בעולם,וטוב לכולם, וכולם יאהבו את ישראל. וישראל תאהב את כולם. וכולם כולל כולם בלי יוצא מין הכלל יעשו את רצון הבורא יתברך שמו... ואז ממילא כל העולם יהיה בשלום ובשמחה. ואני מאמין שאתם כאלו. תודה רבה על כל סרטון שלכם שעוזר לי ומשפחתי מאוד. אני מקווה ומאחל שכסף לא יזיז אתכם מהמטרה האמיתות שלכם לעולם וגם לא כבוד מדומה וגם לא לחץ חברתי מוטעה וגם לא בנות יפות שזה הכי קשה. אם תעמדו בניסיון הזה של כל מה שהזכרתי כאן תמצאו את עצמכם בשלוות נפש עולמית תמיד עד שתהיו זקנים,וגם בגן עדן. שבת שלום.

[@noodlenoggin5854]

Load of religious bollox.

[@jansi2386]

this is amazing. i trained gymnastics for 3 years as a kid and i remember we warmed up with the exact same excercises. umfortunately i forgot about all this and did superficial workouts at the gym for a few years and injured myself. will definitely incorporate these in my next session and check out your other videos. thank you!

[@alainfitnessdoc4503]

I love your videos. I am a rehabilitation chiropractor and functional movement specialist. You enhance my ideas with your movements, explanations and executions. I use them as part of my therapeutic treatments all the time. Good job!

[@calimove]

Thanks man. It's great to get a compliment like that. Especially from someone with your profession.

[@Ld-ol4ge]

Your videos are very helpful, thank you very much! Could you guys do a video about everyday home workouts for begginers?

[@eleggs]

check our channel, we have several videos on home workouts and beginner exercises.

[@LEOLEO-tl3xb]

I think that you misspoke at 0:14 reduce rather than produce

[@eleggs]

LEO LEO did say reduce

[@glenwilliams6107]

How long do you do each exercise?

[@javierdsanandres9879]

Thank you for this video! How many sets, reps, and/or seconds do we do each of the 10 exercises for? 1. Cat-cow 2. archer squat 3. spiderman lunge (with reach) 4. squat (with reach) 5. Jefferson curl 6. passive and active hanging 7. shoulder circles 8. back bridge 9. pigeon stretch 10. log roll

[@mwilk1982]

Javier San Andres this is exactly why I'm scrolling through all these comments. I have no clue either

[@Ali_ReBORN]

Those form correction extras are very helpful brother! Thanks so much! Learned a lot from this channel! Stay blessed!

[@tamthemadmonk]

Thank you very much. Finding your channel has helped me massively recover from badly injured back, that have suffered for over 15 years. Although naturally fit and healthy always had problems with back. Now after seeing a good back physio and watching your tutorials I'm the strongest I've been in my body since early twenties . Wife likes it too. Now nearly 48.hope to progress to a decent level over next couple of years. Once again thank you. Guys are amazing. Monk

[@calimove]

Thank you for the positive Feedback. We really appreciate that!

[@mattdouglas8900]

1:40 is mad impressive. GOALS

[@OldSchoolCalisthenics]

really good video. I actually use these sorts of exercises for my pro athlete, they play tennis. it's helpful. keep doing these sorts of videos. thank you

[@Marwan-fz8nx]

Calimove is the TRUTH 👌

[@brianbachmeier34]

Excellent! I have been watching your videos for over 3 years and it has completely changed my outlook on exercise.

[@Wownedrin]

I would like to point out that for the "Archer squat" or Cossack squat that it is important for the knee which you bend to be actively held outwards (as in you should push it outwards and not let it cave in).

[@dcqec111]

Very true. I struggled for a year with the archer squat until I realized I was making this mistake

[@ndukumusyoki9835]

I am in awe... the state of this body is out of this world. Goals goals .. let me start learning how to bend to some.

[@nikgml]

Really needed a video like this, thanks so much Alex. Always learning from you.

[@simondehaas6460]

nikgml El Eggs*

[@eleggs]

both is ok. But there are millions of "Alex" out there but only one "El Eggs" :D

[@nikgml]

Or, you could just say: "the one and only El Eggs"!

[@c86alfonso]

El Eggs ah thinking about your food , los huevos jaja

[@Mathaveld]

Great, informative, video. What are good moments of the day to do this routine? After waking up, before bed, before or after workout?

[@mark.esposito]

By far the best flexibility and mobility video out there. Thanks so much!!!

[@CarpeDiem666ru]

I could finally do the log roll. I'm so happy. Thanks for sharing you knowledge.

[@That__Guy]

Holy cow, I just thought this morning, that I want to increase my mobility. GET OUT OF MY HEAD!

[@allonrosner]

Same thing happened to me. Thought about mobilizing today and, boom, notification about mobility. THANK YOU CALISTHENICMOVEMENT!

[@sultanaljuhani1571]

Nope, I think it's the power of data mining and youtube algorithm. facebook and youtube are becoming better and better in predicting your interests

[@raleraka4423]

big bro is watching us

[@user-xr5cz2mr4v]

jamjakpa true shit

[@Kelberi]

No secret, it's the algo that pick up the duration of time on the location I was at. Which is a fitness corner. What a world we are living in.

[@albinkuttamath]

Thanks a lot... I am a yoga trainer and progressively moving into calisthenics... Your videos are awsome.

[@rva]

thank you X a million

[@MrStefantoshkov]

You are GREAT keep teaching humans the right way of living , thank you for the knowledge that you share ! Bless you!

[@damiancrawford8185]

These are great stretch exercises Alex. How many reps would you recommend for each - for a beginner?

[@andredubbs4854]

Try 2 sets of 10 reps per exercise and 1 min hold on the stretches. ( a 1 min hold counts as a set so it would be total 2 mins hold)

[@WilfredAtangana]

Merci pour ces exercices.

[@skippylearn]

hello ALEX...great video, i have a question. These exercises seem very advanced. Do, you have a routine or a modifided version of each exercise. Or a version of stretches, for someone just starting out. Tks

[@calimove]

We will upload another video with mobility drills. In this video we show progressions for every level.

[@powerpeach401]

NICE you show us exercises with DOs and DONTs - I like and appreciate that!

[@kurtfranklin2680]

I’m going to start doing this routine every other day. On the days I don’t sprint.

[@angproball]

thank you very much for taking a moment to organize this- all the little things added with the check marks- speaking clearly.. once again thank you for this useful information.

[@delvintheethamadabopaiah7187]

Hey Alex, for how long should we perform each stretch?

[@RedMambaYard]

Thank YOU Alex, great videos!

[@JuliusWise]

Yesterday I was looking for a flexibility video like this, and now you just released it! Law of attraction really works...

[@SweelFor]

it is called a coincidence

[@taoist32]

Julio Luna if you are looking for it, you will find it.

[@JuliusWise]

taoist40 True that

[@leolow2057]

Julio Luna It is called KZbin algorithm. There's a different between knowledge and belief.

[@kevinjohnstone2911]

SweelFor There's no such thing as coincidence

[@sisandahenna]

Hey guys. Brilliant video. Saved onto my phone. I was thinking i need yoga 🧘🏾‍♀️, and this video is everything i need to make and keep me flexible as i lift weights 🏋🏾‍♀️ and balances my training routine. Thank you

[@qwerty-9778]

Legend has it; those shorts are priceless...

[@Here_Today_]

love all the different angles and examples of incorrect vs correct. nice

[@aureliaandris8240]

“The eternal mystery of the universe is its comprehensibility” A. Einstein

[@Meli_Alexandrias]

About passive and active hands I saw your video and I do them the last 2 years or 3 they became a part of my exercise noone really does them they feel nice and here I am again to see where I learn them

[@hugedoofus]

Should I exercise before a workout? After a workout? A different time altogether?

[@taoist32]

hugedoofus I do similar ones like in the video before and after my workouts. I do only a few static stretches. Doing dynamic mobility exercises helps with overall movement compared to "flexibility".

[@Saiarts_yt]

Even if it is foundational. It looks greater than ever. Thanks calimove.

[@jjhbball]

Makes me wonder what we learned in PE in elementary school as kids.

[@TheOriginalUberfetus]

Should you be squeezing your core during the Jefferson curl to support your back? Or are you fully relaxed and just "dead hanging" in a sense? Thanks.

[@eleggs]

Uber Fetus squeeze. try to get your chest as near as possible to your belly, hips and knees as you move downward

[@ultimate4416]

this channel is so good! keep up the awesome quality :)

[@Everluk]

Great video and very good dimostration of exercises! Thanks!!!

[@grabben9062]

there's a reason why this at the moment has 0 dislikes

[@zazaamiya]

Now it has 600+ lol

[@Blade_of_Tomoe]

You make the best calisthenics videos I've ever seen

[@BraziBros]

Brilliant video as usual. Thank you

[@bsgms.47]

Hi Alex, I follow the channel a while ago and your videos motivate me a lot .. but in the last months I have had physical complications (rather psychological - stress-anxiety) that have prevented me from performing my exercise routines. You are a reliable source of knowledge for me and I would appreciate a video for muscle relaxation exercises as I suffer from asthenia.

[@bsgms.47]

Excuse my English, I am a Spanish speaker and I am the google translator.

[@eleggs]

I personally find breathing exercises best. You may find something with autogenic training or also the wim hof method. But you can also do progressive muscle relaxation or some others.

[@bsgms.47]

Thanks, I'll start reading about the method you mention to me :) greetings from Chile.

[@felipemontoyaalvarez1340]

The video i was waitting for...Thanks

[@bahe8901]

Very usefull thank you very much. Has someone videos for back exercises??

[@nicholascauton9648]

6:28 If El Eggs had too much to drink. Lmao

[@yogpriyam8770]

Thank you! I'm doing all of this right now 🤟🏽

[@hk-jb5xv]

Love his tattoo saying “Taekwondo” on his back

[@ZeppinnEU]

Why do you love that?

[@ynz0_316]

​@@ZeppinnEU i think he just want to flex that he can read it XD

[@blacksabbath99]

I would love to see more video on mobility movements. This is an area I am very weak and I need to improve for soccer! Thanks for the quality video.

[@aurelienyonrac]

Perfect, all the moves i was looking for.

[@ilie92md1]

this video is awesome, i did this twice now and it improved my workouts

[@simondehaas6460]

You seem to have very good balance in the 3 heads of your deltoid what exercised do you do for rear delts. Mine lag behind my anterior delt because of all the planche training i do, i do extra work for my rear delts but they keep lagging.

[@garrybassi9338]

Band pull apart, Powell raise, face pulls

[@joshlong1344]

This is one of the best fitness things I have come across in a while!

[@ben94_]

6:36 me trying to do anything at the gym

[@wolfgangnz3]

Great video. Thank you.

[@KaneDesigns]

Did you have an operation on your lower back?

[@calimove]

Haha no it's from the ground.

[@4000angels]

Awesome video as always. Thank you.

[@MrVish1991]

So basicall that means.. YOGA + BODYWEIGHT = 😱💪💪💪

[@that1relative14]

I've been watching this channel for a few years now and you always have good content. Keep doing what youre doing my man.

[@dmolinah]

You have the most amazing body... it would be my dream to have a body like that, meaning aesthetic, strength, symetry, equilibrium and flexibility (health!)

[@remind-me]

What I can recommend is to put all videos related to mobility/flexibility tips into a separated playlists. Good Job by the way.

[@블루펭귄33]

The guy has "Tae Kwon Do" tatooed on his back in Korean. Who would've thought? ha.

[@loveyours6246]

Does it really? LOL

[@McSebbo1122]

This is a great video. Short but full of useful information. Great selection of exercises.

[@Hashslingingslasher-]

I feel like this whole video is him Flexing on us

[@japphan]

The pigeon stretch and jefferson curl have both had great impact on my physique, making it much more harmonious and most importantly, with much less pain. If you are a runner, make sure to include the pigeon stretch regularly to prevent knee injuries and improve your stride. (I know from experience)

[@lucasboisneau4256]

What if you're not flexible enough to do this ??

[@calimove]

Just do it with your current range of motion. The most of these exercises can also be done with bad mobility.

[@lucasboisneau4256]

Ok ! Also, My back hurts a bit when I move, should I do these exercices to get better, or should I not move ?? I'm not really sure what to do... :'O

[@Canute87]

Yeah tried doing the archer but the resting leg kept coming off the ground. And i think the forward motion placed too much pressure on my knees so i'm going to have to rest it for a few days or just do some light bending movement. Just going to keep practising slowly until i get it done properly.

[@MindBat]

Lucas Boisneau ... If you don't have a serious injury like anything ripped or broken, you can/should gently move through the pain. Do it slowly but with intent until the pain subsides.

[@lucasboisneau4256]

Ok, thanks

[@kanchello]

After doing (and trying hard to do some movemements) these exercises i am feeling much more better.

[@Phamine]

So - Just do Yoga? 90% of those exercises I practice in my Yoga class =D

[@calimove]

Gymnasts, Acrobats and many others also do these exercises. It's mobility and flexibility training and can be used for different goals & activities,sports etc.

[@91Sade]

Mr. Calisthenicsmovement Yoga surely is a great addition to Calisthenics because it offers long periods of deep stretching, that we may not perform usually in a lot of sports.

[@91Sade]

And Jake Pham Yoga is an art very ancient, it is comunly said that it integrates 80 000 (!) asanas , so every stretch in every sport surely use a kind of Yoga Stretch :)

[@calimove]

Never doubt that, the point is that Yoga didn't "invent" those stretches, they were there before.

[@91Sade]

Yes it could have done it, Yoga was created at the birth of the most ancient earth civilisation. You can watch the international yoga 2016 day event to see it with detail.

[@stluciestrength]

Excellent! One thing? It's probably better to do these after a workout, especially weights or running as opposed to before? Thanks again.

[@KeithHuang]

Great job guys. Going to try to make this a daily routine. Made a poster based on this video, thought I would share: pin.it/dujmJIP

[@michael7324]

Mobility is the key to longevity. Thanks for this video.

[@MrHell1982]

Cheapest games here ,50,30,20 percent discounts www.g2a.com/r/rendeljolcsbban

[@marry1321]

1:08 nice balls

[@eleggs]

marry1321 thanks

[@henkdedikkesteen]

marry1321 Shhh don't tell everyone... he want help it 😂😂

[@davidb.854]

You can see them better at 1:38.

[@yusepp]

minatozeta hahahaha I'm gay. Where is the joke?

[@yusepp]

minatozeta Yes I have.

[@shaukatasghar1704]

Excellent exercises for mobility and flexibility.

[@mainguyenthi9336]

Viet Nam

[@TheBrendanLea]

Thank you for your contribution!

[@석회암]

태권도

[@rfdc]

The didactic quality of your videos has improved tremendously! Great video, I remember some of those movements from yoga class.

[@airtel1730]

Indian exercise copies !!!!!

[@NissrineA74]

airtel yeah and??!! Should be a good thing!!!!!!!!

[@specialagentdunn]

These are excellent exercises and you have totally motivated me to become more mobile and flexible. Thank you for sharing!

[@c.galindo9639]

Interesting movements and excellent body control shown in the video

[@farhanck4799]

Généreux, intelligent, très bénéfique et en plus... très élégant et beau à voir. Thanks Alex

[@perdidonoglobo]

Exciting video. Thanks.

[@damianhinch2907]

Very nice video Alex! Thanks, I'll start doing these as a mobility routine. Should I do this before or after training?

[@meckers11]

what order should these excersises be performed in? Thanks guys!

[@crack24k]

I need to try before workout. Looks great for joints.