How To Unlock Your Mobility in 5 Minutes (DAILY STRETCH)
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- čas přidán 26. 02. 2022
- If we don’t regularly use the full range of motion of our joints through mobility training, we quickly lose our ability to do so. This hurts our full body mobility; the shoulders, hips, back, and ankles just don’t move like they may have used to. So, today, I’ll show you how by focusing on the right areas and the right mobility exercises, you can significantly improve your mobility through just a 5 min stretch routine. Implement this daily stretch routine and you’ll feel better, your lifts will improve, and you’ll likely soon notice an unlocking of tight and sleepy muscles that you may have never even known existed.
First, what makes this 5 min stretch routine so effective? Well, the shorter a stretching routine is, the more likely you’ll be able to stick to it. And second, because this routine is only 5 minutes, we need to make sure it focuses on areas that need the most help. That’s why we picked 3 key areas: the hips, the upper back, and the ankles.
The first move of our daily stretch routine will be used to loosen up the spine and our back muscles in preparation for our next exercises. To perform it, get onto all fours with your knees under your hips and hands under your shoulders. From here, in a gentle motion, round your back up towards the ceiling. As you do this, take a deep breath in while tucking your head down. Then, exhale as you reverse this motion.
The next of our mobility exercises is called the “World’s Greatest Stretch”. Get into a plank position with your hands under your shoulders and feet together. From here, lunge forward by bringing your right foot up as high as you can. Next, take your right hand, place it on your knee and push your knee out and back and then forward and back a few times. Then, try to drop your right elbow as far towards the ground as you can while rotating your upper body down towards the ground. To really open up the mid and upper back, rotate your entire upper body up and to the right and reach your right arm as far overhead as you can. Then, reach back down and repeat this for 5 reps or about 30 seconds in total before switching to the next side.
Up next on our mobility training, the modified Asian squat. First, get a rolled up towel and place your heels on it. From here, using a squat stance which is typically just outside shoulder width, squat down into however deep is comfortable for you. Keep your chest up and try to keep your heels down. From here, place your arms on the inside of your legs and use your elbows to push your knees out. Sit in this position for 30 seconds. For the next 30 seconds, move side to side to stretch out each ankle one at a time.
Next, we’re going to really focus on mobilizing the upper back. Get into a half kneeling position with your right leg bent as close to the wall as you can get it, and your left leg planted forward in a lunge position. Place both arms directly in front of you with your right arm making contact with the wall. From here, push your right hand into the wall as you rotate your upper body to the left, trying to reach your left arm to the other side of the wall. Return to the starting position and then repeat for 30 seconds before switching sides.
The exercise we’ll use are wall slides. To perform it, stand with your back against a wall and contract your abs to flatten your lower back on the wall. Then, slide your arms up and down the wall. To make this easier when starting out, place your feet further away from the wall. Then over time, try to get your feet closer and closer to the wall while trying your best to keep your lower back flat against the wall.
Here is the full 5 minute routine that’ll help with full body mobility:
Exercise 1: Cat Cow (60 seconds)
Exercise 2: World’s Greatest Stretch (30 seconds per side)
Exercise 3: Asian Squat (30 seconds hold, 30 seconds rock side to side)
Exercise 4: Half Kneeling Thoracic Rotations (30 seconds)
Exercise 5: Wall Slides
Focus on doing as many high-quality reps as you can within the 1 minute you have for each exercise. Implement this daily, make an effort to move more, and supplement this with exercises in the gym like split squats and overhead presses that help you actually use your new mobility, and you’ll very quickly notice a massive improvement in how you move and feel. And for a step-by-step program that takes a holistic, science-based approach to transforming your body by focusing not just on your workouts but also on your nutrition, your mobility, and your recovery, simply take our analysis quiz to discover which of our programs are best for you and your body below:
builtwithscience.com/your-pot...
MOBILITY ROUTINE PDF DOWNLOAD:
builtwithscience.com/dailystr...
Subscribe to my channel here:
czcams.com/users/jeremyethier...
Here's the mobile friendly downloadable guide with the full routine and tutorials: builtwithscience.com/dailystretch . Comment below how you feel after trying the stretches out and comment how you're progressing overtime as you stay consistent with it! Would love to hear about the results! Hope this helps!
🔥tattoo
Hello Jeremy, i have pain in left side of trapezius. Do you have any streches exercise for this muscle. Thank you
I want my refund back… I bought your programme and am unhappy with it.
I sent an email regarding the matter and am still awaiting to hear back
HI can i ask you if you could debunk some myths about women's workout? what's the science behind those slim waists, flat stomachs and bubble butts ? Thanks
Ukrainian flag colours? 🇺🇦
PT student here and long time follower. Your evidence based content is so appreciated and reliable. It's great when you even back it up with citations. This guy seriously knows his stuff
1- 2:41 Cat Cow ( 60 Seconds - 7-8 Cycles )
2- 3:40 Worlds Greatest Strech ( 30 Seconds per sides )
3- 5:20 Asian Squat ( 30 Seconds Hold, 30 Seconds side-to-side )
4- 7:11 Half Kneeling Thoracic Rotation ( 30 Seconds )
5- 8:35 Wall Slides ( 60 Seconds )
( Reference )
Thank you.
Thank you
legend thx
2:51
3:40
5:20
7:11
8:35
Thanks man
Can't thank you enough, I'm pretty fit for 60....but now I'm developing the flexibility of someone half my age!! Health is wealth...keep up the great works.
It's been a year since I last saw one of your videos, and I must congratulate you for the remarkable improvements in quality and entertainment! One thing though has remained the same: your humbleness and reliance on science and thorough research, which makes your content so valuable for gym goers. Keep up the great work 👍
2:42 cat cow (1min)
3:40 world's greatest stretch (30sec each side)
5:19 asian squat (30sec hold, 30sec rock side to side)
7:06 half kneeling thoracic rotation (30sec each side)
8:33 wall slides (1min)
Ty for this
That is how they squat over the commode.
@@davidlawson4281 ok, no need to do it then
Would be good to have video with just exercises after we watch this
Not all heroes wear capes
Jeremy, this is exactly what I need man. I spend lots of time in front of a computer and my body is just taking a toll. Thanks a million for putting these useful videos.
Buddy if you think 5 minutes is going to fix your problems. Have fun.
Sal don’t listen to this guy, 5 minutes is enough to get you addicted to this new flexibility, that new love (for your body) is what ultimately fixed me. (Former programer, 20+ yrs)
Jeremy uses real proven science, and never seen bad content from this channel.
Thanks +million, Jeremy
Your body isnt taking a toll, that's just called being lazy
@@bugballsy8569 how about you lift people trying to improve their health up, instead of making condescending remarks in a youtube comments section
@@bugballsy8569 then what are you even doing here lol
I will wait 2 more years for 2,5 minute version 😂
Lol I realized the same thing
I absolutely love these stretches.. I’ve done this routine for just 2 days and already I’m noticing more mobility and less lower back pain/hip discomfort when I wake up in the morning after my workout. All your videos are so informative, Thank you! 🙏
On nice weather days, following a stretch routine with a 10-12 minute walk outside makes my entire day better. Highly encourage everyone to try it.
Thank you! Would love it if you would do a real-time video that we can follow along to-the full 5 minutes of you doing this routine. I’d love to just pull it up every morning and follow along.
I second this! I was gonna set up a custom timer but a follow-along video would be super valuable.
Same
same
Yes! Same
Good idea, plus he'd get waaay more views which is the goal with CZcams
I was about to go back trough the full video and take screenshots to make a pdf file and print it out but then realised that Jeremy already has us covered with an existing PDF file
what a legend!
Literally exactly what I look for in a video. Concise, informative, place for screenshots, and then HUGE bonus of getting a professionally made pdf with all of the pictures and explanations that can be printed. Thanks a lot man.
Nice editing, especially around 1:10, very well placed. Additionally, man I just wanna say thank you for this very concise WorkOut routine which includes stretching and strengthening!
Thank you so much Jeremy!!! Thank you for caring about us and giving us good routines that are easy to implement and with very precise and helpful instructions :D The editing is very great and helpful as well!
Wowwww helped tremendously. Didn’t realize how bad my neck, back and shoulders were. All I know is all were hurting so bad. Instant relief after doing this quick routine! Will continue daily.
I was doing many of those stretches but in a less organized and rational way, taking way more time than necessary and being less effective and complete. This is perfect, i love it.
Wow this was pretty intense. I stay fairly active and play high level competitive volleyball twice a week and this really showed me how awful my flexibility really is and how much it hinders me getting lower… crazy good routine. Thanks!
Badly needed this since I'm work from home set up now (most of us), thanks
Loved the video! Did each stretch for a minute and feel way better already. Can’t wait to continue each morning/night. I’ll be honest, I did think you were going to go thru the full work out routine with us stretch by stretch. It’s always nice to follow along in live time.
Been recovering from stiff hip shoulder and upper back for couple months through normal stretching & massage etc. but this has made my joints pop into place and feel so much better in so little time, it really is something else
Didn’t realize how immobile I was until I tried this routine. Definitely harder than Jeremy makes it look. Can’t wait to see my progress! Thanks Jermey
How’s ur progress been
How’s ur progress been
How’s ur progress been
how’s your progress been
@@mr.jay1150how’s ur progress been?
Woke up this morning looking for morning stretching to find this put out a day ago. Thanks man keep it up!
the perfect video in the perfect timeframe
Jeremy, I have been cheating by only doing the cat cow, the world's greatest stretch and the wall slide. However, at some points the lower back pain that I had suffered for years was gone before I even noticed. I don't know which move does the trick but I can't thank you enough for that.
Cat cow is for back pain
Exactly what I needed. Just found your channel and it is by far the most detailed and descriptive channel I’ve seen. The visual aids are great. Thank you 🙏
I really appreciate this video. I’ve been stretching every morning because I have chronic lower back pain. I’m able to do a lot of these stretches but it’s good to have some fine tuning. I’ll be sharing this video with my husband too. Thank you for sharing!
Stay healthy mom.
I am from India and can confirm this fact even my 82 yrs old grandpa can do that deep squat.
I like the detailed way you describe each stretch. The "step by step" images are also very helpful. I'm starting up in BJJ at 62 years old, so I need all the help I can get. 😆 Great video!
Thank you for this! I'm trying to get back into working out after about ten years of not regularly exercising. This video is super helpful on the start of my workout journey!
Not what I was looking for on youtube but this is what I needed. I’m doing this routine for 3 days now and my deadlift was really easier to perform
2:42 Cat cow: 7-8 cycles
3:40 World's greatest stretch: 5 reps per side
5:18 Asian squat: 30 sec hold, 30 rock
7:06 Half kneeling thoracic rotation: 30 sec per side
8:20 Wall slides: 60 secs
BUMP! For my personal future reference.
Just discovered you, Jeremy. The Wall Slide was the big game-changer for me. I sit at a computer 10 hours a day and do a lot of basic calisthetics. But had recently been experiencing an intermittent, but horrible mid-back pain that seemed to shoot straight through to my inner chest area. Very scary!
One single round of that Wall Slide stretch completely eliminated it! I must have been suffering from muscle development imbalance. I'd been doing so many diamond and other variation push-ups for so long, but without any back workouts to balance things, I think it had finally taken its toll. 😮
Thanks a million! You've got a new subscriber! 👍🏽
Very kind of you to share this for free! I'm starting my strength and weight training again after 3 long years and these dynamic stretches will help immensely! (Once I can do them)
I think the beauty behind such structured workout routines is how we can repeat these again and again easily, until one day we start noticing results. Thank you for the great content, Jeremy!
this describes everything relates to fitness :)
No shit Sherlock
@@MrSham3less Yes I hate shit Sherlock
I was reading a book, and I felt so sore.
After following this tutorial, I felt amazing!
Thank you so much!
Read a book sitting on the floor. It’s way better than sitting on a chair
Hey J, this is amazing THANK YOU!! I’ve placed a recent focus on increased mobility, 10 min follow along each day and just came across your video. Super clear, concise, and love the modifications for those struggling & then progressions as we improve. My new daily. Cheers 🙏
Wow! From just 2 of your videos, I have found that I still have most of my mobility despite being out of shape and haven't practiced Karate in several years! Looks like I need to get stretching to ensure optimal mobility then get to strength training again. Thank you for your videos!
These exercises relieved a long time shoulder impingement issue, so thank you! I had tried many other exercises, but this 5 minute routine did the trick.
I’ve been doing this routine for the past couple days now and it’s instantly my go to.. short but very effective & efficient 👌🏾
Exactly! There is so much to be said about straight forward high quality movement and mobility for the male body!
Should I do this before gym or after ? 🤔
@@harshalshahu5172 I do it before. But it’s probably personal preference.
@@harshalshahu5172probably before because you will be stretched out
@@harshalshahu5172i would recommend after as it is generally not good to do long static stretches before a workout
Thank you so much for this video!! I didn’t know how much I needed this in my life! As we get older, lower body stretches and exercises are needed to mitigate or prevent the two biggest joint problems: knees and hips. ✊🏾✊🏾✊🏾✊🏾
Your content is so user friendly and well designed, you're really changing people's lives with that! Thank you so much 🙌✨
Really good routine. I've already been doing yogi squats, wall slides, cat cows and lizard poses but the cues and variations are great.
Dude your videos are amazing. The graphics you add along with different camera angles make it so much easier to learn these stretches. Thank you
That is some beautiful irezumi. I am turning 57 next week and on a campaign to restore my mobility. This set looks like a great start. Thank you for your contribution.
This is exactly what I need. Awesome video.
Thank you.
Animation & pointers are on a professional level ... Was following u from 1M ... Great to see ur progress 👌🏻
This is just pure medicine for the body. Beautiful.
Great content as always.
Great routine! Really well explained and it's nice to have a very short one to do often. I always work on mobility so I'm pretty good, but doing it every day will help even more, you're so right.
This is so good! Thank you for this, Jeremy! I did feel my tight muscles loosen up during the first try!
This is so organized, easy to follow, and helpful. Thank you!
This was incredible. My first attempt was on a whim, definitely a handicapped version but slower than the 5min claim (took more like 12-15) and I haven’t felt this connected and centered in some YEARS. Thanks a ton Jeremy, great stuff👍🏽
Cheers man, will attempt to implement this ona daily and get the mrs involved too! Youre a legend!
Wow, very solid routine right here, I'll definitely add it to my rotation !
This is awesome. I’m a softball player and have really tight hips. I’ve been looking for something simple do do before bed every night to get my hips looser. I just did your routine, and I feel 1 million times better!
thank you. you're the best in YT when it comes to exercise explanations.
Cool stretching exercises if you can do it. I am still fat and unflexible, and for me these seem like doing gymnastics. But my goal is to be fit by end of the summer so I could do some stuff like this. I am so serious that I even got personal trainer and personalized meal plan from Next Level Diet.
Good stuff. We all start somewhere. If you can only do a single pushup from your knees, then do that. Then you'll eventually be able to do 2, then ten, then one off your knees, then so on. Same with stretching. do what works for you but getting fit by summer is a vague arbitrary goal so whether or not you reach that goal will depend on your interpretation. and if you don't meet your vision of fit, you may get discouraged. I would just focus on consistent growth and improvement. But your call. All the best.
Love the new tattoo! Planning to work this into my morning routine
Thank you so much. While doing the world's greatest stretch I felt a pop in my hip and instant pain relief. I haven't been able to move my satorious muscle well for 3 days and now I can walk without limping. Thanks so much
I've been looking around for a great full body mobility workout for the mornings and boom I found this, thanks man awesome video and will let ya know how it goes!💪👍
This is gold! Perfect explanation and sum up, thanks a lot
Outstanding content as always Sir. Thank you.
I appreciate your stretch points. It is clear. Different levels and stages also help me. Thanks Jeremy, now I know where I’m going and how to do it!
This is Articulate, well thought out, and, most importantly, PRACTICAL. Jeremy this is quality content, I hope you are proud of your work. Thank you so much, this is truly helpful!
I really appreciate the amount of thought and time that goes into producing a video like this. The verbal and visual communication is very clear. The quick guides are something everyone in this kind of space should be adding at this point. Thanks for being a leader in your field, Jeremy. You're not bad to look at either. 🙂
Really great stuff! Even I, at an advanced age, can do / use this. Plus, this is a great demonstration. Thanks so much.
THANK YOU!!
I REALLY LOVE YOUR SCREEN SHOT VIEW FOR FUTURE REFERENCE! That was very thoughtful of you!!
this is what i was looking for so long, thank you so much
Oh man i hate to jump to conclusions so quickly but damn going through this session one time and i can feel the stretch/relief, now its being consistent
I knew those ex but seeing them alltogether is easier to build a routine from them - thank you Jeremy
Thank you Jeremy, if I had a million dollars I would give it to you. The amount of work, research, effort and corrective form you put into each video makes every second worth it. I hope you and I reach our fitness goals using your advice and knowledge. Stay strong.💪🏾💪🏾
Mmm…could I have a million dollars please?
Thanks
The descriptiveness and visuals were perfect. Thank you!
solid
Actually, the entire Breathing and Life Force Mechanism is disabled in 99% of Physical Athlete.
Hey! Just found your channel and this is the first video I see of yours. I like the format a lot and how you explain the excercises and mark the details in each explanation. Something remarkable is that you explain concise and clearly the why and not only the how. I just hitted the subscribe button. Thanks a lot and go on buddy! I enojoyed and took advantage of this great material.
Thanks Jeremy for these exercises! I sit at a computer and these are the exact areas that bother me the most. I WILL do these stretches daily. I look forward to more of your videos.
Excellent exercises … thank you Jeremy … the simplest of all ‘the squats’ … is sufficient to start for beginners … stay healthy … love you all … ❤❤❤❤❤❤❤❤❤
Your instruction is very thorough, and the graphics really enhance it, but without being distracting and intrusive. You've really settled into something that's working. Btw, love the new tattoo. Can't imagine you sitting still long enough for something that size. 👍
Just what I’ve been looking for! And then the high effort as well! Thank you :)
This is fantastic, just got the PDF in my mail. Thanks Jeremy, you're a hero in my book!
Your instructions are very specific and detailed. thank you😍😍😍
Amazing video
Edited: I had decent squat mobility, but nothing out of the ordinary. After ditching my previous 25 min routine for this, my mobility has increased tremendously, now being able to perform bounce-of-the-thigh pistols. I do it at least once a day, every day and even twice a day for 2/3 days a week.
Do u do it before or after workout or both?
@@user-px7vs5sg2k Before
How was it? Did you still do it now? Did it improve something?
I dont' do it anymore but it did yield tremendous results. It improved my squat mobility a lot. If you are in doubt, just test it for 2 weeks, monday to saturday, and see the results for yourself. You maximize your results, though, if you do it for 2 months.@@neil9151
Dude, as always thankyou for this, I've been looking to add something more meaningful to my morning squat and stretch routine and this sounds perfect.
Thank you sir. As soon as I stood up after watching this video my mobility already felt much better and muscles loosened up and ready to do work
Jeremy I've been tracking your content for some time and I must admint you are doing a very, very good job sharing the knowledge with us!!! Just one request - don't stop!
This is an amazing 5 minute stretch routine especially for people working from home! Thanks for this.
have you done it already?
Thank you, Jeremy! You’re amazing!
agreed
Bro, 1 month already and I feel amazing. I absolutely recommend it. I never comment, but I'm so grateful. Keep it up man!
did your movement ability improve?
These exercises were really helpful. I could feel so much relief now. I have a stiff hip and ankles. Thank you so much
I stopped watching you a year ago (we can talk about this another time)
I am in awe seeing the progress you have accomplished. Well done Jeremy.
Thank you for keeping me motivated.
🙏🏻
That leg tho 💥
Okay let's talk about why you stopped watching him now.
Thanks MAN
I been LOOKING for THIS.
I'm fighting Parkinson's and just turned 65. LOL CRAZY TIMES
THANKS FOR SHARING DR
Simple, easy and straight forward. Thank you.
Thank you, exactly what I was looking for!
As always, another very informative and helpful video!👏🏼👏🏼😍 thank you!!
UNCENSORED S*X SUGESTION.LIVE
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Megan: "Hotter"
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Joonie: "Cooler"
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Asi con toy y sus mañas no se la lease que escriba bien mamon hay nomas pa ra reirse un rato y no estar triste y estresado.por la vida dura que se vive hoy .
Köz karaş: ''Taŋ kaldım''
Erinder: ''Sezimdüü''
Jılmayuu: ''Tattuuraak''
Dene: ''Muzdak''
Jizn, kak krasivaya melodiya, tolko pesni pereputalis.
Aç köz arstan
Bul ukmuştuuday ısık kün bolçu, jana arstan abdan açka bolgon.
Uyunan çıgıp, tigi jer-jerdi izdedi. Al kiçinekey koyondu gana taba algan. Al bir az oylonboy koyondu karmadı. ''Bul koyon menin kursagımdı toyguza albayt'' dep oylodu arstan.
Arstan koyondu öltüröyün dep jatkanda, bir kiyik tigi tarapka çurkadı. Arstan aç köz bolup kaldı. Kiçine koyondu emes, çoŋ kiyikti jegen jakşı dep oylodu.#垃圾
Son unos de los mejores conciertos , no puede ir pero de tan solo verlos desde pantalla, se que estuvo sorprendente
💗❤️💌💘💟
I am a big fan of yours! I HAVE A REQUEST FOR YOU how about if you make a video on post workout stretches? That would be very good and helpful! Thank you!
This is so great. I startet karate november last year (I'm 47) and those 3 key spots are the ones I'm trying to improve now. Many thanks for a great clip
This Videi has to be one of the most top-tier tutorial videos I've ever watched. Very descriptive, perfect demonstration using easy examples and animations were simple to follow:)
That felt SOOO good. Can’t wait to do this every morning
It's been a month you being consistent eh?
😂
Jeremy you are my hope and chance after so many injury. I hope my thanks reaches you
That first stretch solved the tension I was carrying in my back for about a month now. Thank you sir! Gonna be doing that every morning now.
Been 10 days you being consistent eh?
that's what I needed ! thanks so much! I will repeat it everyday morning and evening
I'm 43 and I sit for hours a day. Tried the World's Greatest Stretch. IMO it is the most difficult stretch I've ever done but also super satisfying. I've never heard of it until today and this is me commenting after trying it for the very first time. I stretch every day but after learning this I obviously need to up my stretching game.