Your Perfect 5 Minute Morning Routine
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- čas přidán 8. 02. 2024
- ⚡ Get Started With Your Mobility: tommorrison.uk/products/the-s...
Creating a morning mobility routine can seem daunting, and knowing what to do can be tricky...
But the secret is that the movements you use don’t really matter!
It’s more beneficial that you build the habit of doing SOMETHING (no matter what it is) and you’ll get the compound benefits. The more you do it, the more you'll work out what works best for you & what you need!
Getting that habit started is the most important thing!
In this video from a live seminar, Tom covers how to put together a quick 5 minute routine that includes something for your neck, shoulders, spine, hips, knees and feet 💪🏻
You’ll see that 5 minutes actually goes a long way!
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Been struggling with back problems since i was 12 (15 years ago). Only recently after watching some of your videos i realised my hips were severely lacking in flexibility. Ive been trying some of your exercises and my back is already feeling better! I can now also sit with my legs crossed, which was impossible before. Ill be giving smm a try soon! Thank you!
Ah love to see this! Yes SMM will give you the structure and makes sure you’re doing the most important stuff frequently! Hope to see you setting some awesome goals 💪🏼💪🏼
@@TomMorrison After a decade of back problems, focusing on on hips has really helped me. Thanks a lot Tom. Love from Nepal 🇳🇵
Update mate I subbed around 3 months ago with 3 compressed disks and a shoulder impingement. After doing your band routines and buying a pullup rack I can tell you I feel like a new man.
I'm sure you get plenty compliments though you fine Sir deserve all the love ❤ Thanks champion.
Ah that’s amazing! Love to hear that, would never tire of it! Well done, you put in the work!! Great way to kick off 2024 😎💪🏼
@@TomMorrison thanks bro best wishes to u n yours as well. 🤞
He do deserve it 🎉🎉🎉
This is EXACTLY what I was needing. Easy, acheivable snd something I didn't have to figure out myself. Cheers Tom!
You’re very welcome!! Always make it so easy you would feel silly not to do it! 😄😄
Why do you rotate shoulders in all 4s?
Did this today first thing in the morning and it was fabulous! I added at the end the cat-cow and child pose just because those are my favorites 😊
Thank you!
awesome!! Yeah love a good cat/cow at any time of day 😎
I needed a good quick straight out of bed morning stretch routine! This is perfect can’t wait to get started!
Thank you Tom! I am going to give it a try.
I remember your video about 5 minute morning routine a while back and I think it was the outdoor playground scenery or something. Im gonna try this updated one. Thanks!
yeah there's a few on our channel! They're all good, but yeah nice to try something new!
Brilliant! Thank you so much! Love the shoulder exercises!
You're so welcome! Glad you enjoyed it!!
Thank you so much! My friend does your SMM EVERY . SINGLE . MORNING. at 4 am. 😱 I just can't seem to make myself. This seems more attainable at the moment. Less overwhelming and will hopefully help me at least start a routine. Love the lack of jugement !
You are so welcome! That’s so amazing!! Nothing better than starting your day off with a Stretchy Stretch 😎
Honestly great video, finally something achievable that doesn't require tons of investment and energy! Subbed!
Awesome, thank you!
Thank you.
You're welcome!
The best thank you❤
You're very welcome! 😊
Thankyou ! I've been looking for something simple and obtainable to start getting some movement in my life. I'm exited to bring this into my day
Such a good habit to build!!
Thank you T&J for the great vids! Keep up the amazing work.
Incorporating this routine pre weight session to limber up.
Between u guys and ATG, my strength and flexibility have greatly improved.
Shoutout from Sydney,Australia.
Love it!! Thanks so much!
Love your videos and your style ❤makes it easy and so engaging 🎉 thank you
You are so welcome! Thanks so much!
This is so good 😁 Gets me in the mood for SMM! Need to actually do UC, as in, actually start doing it....
Take an hour some evening to watch it all! It helps you consolidate things so easily!
This is amazing!!! Thank you thank you! So accessible and really making a difference for me 😊
You're so welcome!! Always like things to be simple to stick to 😄
@@TomMorrison You're the master at that! I'm terrible at sticking to things, but I really have 00000.00 excuses now 😄
❤ achievable I hope.. Tom n Jenni, I'm building from scratch ✨
you'll get there 💪🏻 slowgress is still progress!
Thanks!
Thanks so much!
Amazing sheet
Thank you so much 😊
Danke!
thank you!!
Drink a lot of water
1. 3 Yeses both side
2. Shoulder circles (with neck stretches if possible) both directions
3. Side stretch and side stretch with modification
4. Hip Circles
5. Knee rotations
6. Zenith Rotations
7. Shoulder Rotations
8. Single Leg Deadlifts
Legend!
Just hit the subscribe button to your channel ... I`m going to take the laptop up with me tonight, leaving this tab open, to prompt me to have a go tomorrow ... bad back and bad knees, I don`t fancy my chances on getting back up off the floor but I`ll try lol
We have a joint circles follow along that doesn’t have any floor stuff that would be good to try 😄
Ooohhh that might be a better place to start ... I shall go have a hunt for it now, though my technological skills are as good as my ability to get up off the floor 😆@@TomMorrison
Hey Tom😊 love from NZ!
I have recently 2half weeks!
1 total replacement hip op, second one in 6 weeks!
Any exercises for me that's safe for me to do now😊
Would keep with in person guidance currently! Would come back to us when you have the all clear to return to exercise and start with our joint circles follow along, then try our 7 days of awesome free series, can sign up on our main site 😄
I have been really struggling to get into the habit of morning stretching since starting SMM.... I've found this flow has been perfect level for me to get going! Thanks!
Wonderful!
I have done a lot of lifting and running. First time doing knee circles and it felt so good and SOUNDED LIKE RICE KRISPIES! Wow!
Noisy knees are ok! As long as they aren’t painful 💪🏼💪🏼
@@TomMorrison it felt wonderful.
You make those shoulder rolls look so easy! What if they make crunchy noises though... No pain at all?
Really common don’t worry! Will reduce if you practice them regularly and make everything feel so much better!
Niiice!
I had to do a kickstand variation on the last one, but that’s ok. I have a new goal!
Thank you!
The ease you bring to your presentation is quite wonderful for me.
Fantastic! Knowing how to adapt something as you see it is such a good skill to develop! 💪🏼
Hey Tom! I had a small herniation in the L5-S1 about 4 years ago and it just seems to always flare up whenever I bend a lot or do a lot of core movements or twisting. After the flare up it seems that stretching and flexion movements actually increase the symptoms and make it worse. However, laying in bed also makes it worse. Should I avoid flexion movements then since they make it worse?
Overall you’ll need to strengthen everything around your hips and do those movements when you’re pain free more often to desensitise yourself to them, SMM would be really good to check out!
It’s 5pm but I’m doing this anyway!
Woo! Limber for dinner 😎
I enjoyed this until it came to the floor exercises as due to knee problems, I can’t get onto the floor. Can you make a version of this for people like me?
Search “tom Morrison joint circles” it’s a good one!! 😄
Hey Tom, I noticed at the beginning of the video it says...... Maine gym. I thought that was interesting and I was just wondering how you came to call it that? 🤔 I live in Florida now but I am originally from the state of Maine.
Wasn’t my gym so don’t know why it’s called that 😂😂
My back is very vulnerable to muscle spasms in a morning. I’m scared to do anything.
That’s the most important time to work on overcoming it then really! With practice you’ll lose that fear
When I do the second variation of the side stretch, going forward I feel a huge stretch in my lower back. Seems to be what’s is causing the tension I’m always feeling. Is that a the QL I’m feeling?
Can be! How’s your ability to side plank and balance?
Side plank I have very little issue with. Feel a bit of a pinch in my right groin area when I first go up but it doesn’t stop me from doing a full set. Can get 10 per leg per side. Balance is getting better but a bit worse on the left. Working through SMM currently!
4:12 putting weight on my wrists with my hands flat on the ground is excruciating. Pushups are impossible for me. Any modifications for this or exercises that can improve that?
If you check out our wrist blog at tommorrison.uk that’s the best place to start!
i just strained a hamstring for the first time after 38 years at the gym doing a bloody single leg deadlift, felt like it popped right in the middle, ridiculous
If it doesn’t ease after 3 days get it seen too, our clockwork hips drill is nice to start with
Whenever I march standing or in a plank position I get a snapping sensation in my hip. I’m only 20 and trying to improve my sprinting by doing form exercises but the sensation of snapping in both hips puts me off. I’ve tried strengthening it but again it just causes snapping noise with each exercise and stretching hasn’t improved it. How can I fix this? I also have knee pain which I’m not sure is as a result of my hips or not (I have had mri and X-ray over the past year and there is apparently nothing wrong with my knee)
Would go over your complete hip flexibility and stability really from all angles, it’s probably snapping hip so nothing to worry about but there will be things you’ll have missed to work on
@@TomMorrison okay thank you so much it has been worrying me for a while and have realised I need to prioritise my mobility if I want to continue playing sports far into the future
My neck makes terrible crunching & grinding sounds when I rotate it. Is that ok??
Yes it will reduce the more you practice moving it don’t worry 💪🏼
🙏🏽❤️🙏🏽
06:47
I broke my ankle about 9 years ago, it healed really quickly and I had regained most of my mobility much faster than the physio thought so he gave ma some exercises to do at home to make sure I get back to full range of motion.. but I'm lazy af and didn't do any of that. Needless to say my ankle mobility is not great, so as soon as I started doing those knee circles my ankles were popping and cracking in every place they could. Also my back is totally fucked from sitting 16+ hours a day between work and gaming, my lower back sounds crunchy just from walking. Sigh, I need to stop being a lazy pos and get back to the gym.
yeah lots of joint circles is a great place to start! Then yeah back to the gym would be awesome 💪🏻
Tom, I modified the routine at the very end.... I added a wiggle!😉
Great job! 😎
I keep trying to bite off more than I can chew "Oh I'm going to do this 30 minute routine EVERY day!" I need to start small
Exactly! Make it so easy you NEED to do more, don’t jump off at the deep end
Fluride free water........possibly
I have to build from scratch 😢
Make circles, easiest thing to do! 💪🏼
-take 5 minutes to consider your body* make it achievable
-first two weeks your body will rebel, then it will love it
-start with big glass of water
*then,
1. -Start with head,
-3 “yesses” (lateral rotating side to side)
2. shoulder: rotations (simultaneous neck if multi-talented) - backwards and forwards
3. Side stretch (hand into pocket)
Add slight side rotation, repeat
Other side rotation, repeat
4. Hip circles (default go-to warmup move for coaches!)
5. knee circles
(*Remember this is a simple 5-min, at 6am, no need to be fancy*)
6. 90-90 with zenith rotation- big deep breath out on stretch back
7. All fours: shoulder, scapular rotations
forwards and backwards
8. Stand back up, finish with:
-a bit of balance - 3 single leg deadlifts per side
How long are the session in your 'The Simplistic Mobility Method' ?
There are standard follow-along videos that are just over half an hour, but ultimately you want to make it your own. If things are too hard you may need to 'regress' certain movements to make them easier (I do!), and if you're short of time you can reduce the reps and do it in perhaps 15 mins.
The sequence and the set of movements is essential though, they build on one another. So you can't skip any of the actual exercises. Go for it, it takes a little time to explore the whole thing initially and understand what you should be doing, but you'll be glad you did!
Awesome reply! Thanks so much!
I can’t drink a big glass of water first thing in the morning without becoming seriously nauseous. Am I the only one? 🤢
Try a small sip sure, what ever you can manage is better than none 💪🏼
@Melborn it's from acid build up in stomach - ie an empty stomach can make you feel nauseous
You are copier nothing more…
Even if it was copied, I don't care. I've learned a lot from this man.
Me too. And without the sense of humour I wouldn't be here at *all*!
Everything’s copied, and made up