Minimal Morning Mobility Routine - 4 Minutes, Full Body
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- čas přidán 25. 06. 2024
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You already know how a little morning mobility can help you move better all day. But mornings are busy. So I wanna show you a quick, 4-minute routine you can squeeze in most days.
0:00 - Intro
0:37 - The Bare Minimum Routine
3:27 - If you only have 1 minute, do this move!
5:02 - If you have more time
11:10 - Q&A
13:00 - Shameless plug: czcams.com/users/GMBFitnessS...
In this video I'll actually show you 2 routines you can do:
1. the bare minimum, for when you're pressed for time
2. for when you have a bit of extra time and want to go deeper
"But Ryan, you didn't include my favorite exercise!"
There's an infinite number of exercises I didn't include, because this is a minimal routine. If you wanna do more, do more. It will not hurt my feelings. - Jak na to + styl
0:46 - Quadruped Torso Circles - 30 seconds each side
1:57 - The Lunge - Pulse 5 reps then hold 30 seconds each side
3:37 - A-Frame to Squat - Hold A-Frame 3 seconds alternating with squat for 1 minute
5:07 - Hanging or modified child's pose - 1 minute
6:25 - Torso Rotation - 3 rotations holding 10 seconds at top each side
7:38 - 90/90 - Pulse 5 times then hold 30 seconds each side
9:11 - 3 Point Bridge - Hold 30 seconds each side
11:90 - Q&A
the world needs more people like you
Thanks so much for documenting it!
Thank you so very much
Thanks much for your time and effort in providing these time stamps 😊
I’m 54 and have been doing a few of these exercises every morning for the past few years. My back feels better than it has in decades. This stuff is gold!
You're a couple steps ahead of the game :)
@@gmbfit no joke. I’ve been trying to encourage others to start with it but it’s hard for many. One other thing that I’ve done that has also made a difference is that I built myself a standing desk. I sit very little now.
🤗thank you for making these videos
@@clacicle Well, if you are already fit, these would be advisable. If you have chronic low back pain like I do at 52, not so much.
@@hammill444 it depends on what’s causing your lower back pain. I had chronic lower back pain from bad posture, injuries, and years of bad training practices and managed to get rid of most of it. Slow, steady, and incremental changes. Look at how much you sit everyday and what kind of chairs you sit in. Look at the soles of your shoes. Are the worn down? Do you have a weight problem? What kind of mattress do you sleep on? All these things play a huge role?
The reality is that we’re never going to be the same when we were in our teen and 20s. But, there’s a lot you can do to undo bad habits and fix or partially fix problems.
omg I did the final move finally after weeks of trying! Guys if you can not do this like me, just bring your knees closer to your hips. I started by just lifting my butt while I was laying down. This was an impossible for me and today I did it! hooray!
love this, especially with the Q&A at the end to clarify all the questions we have!
Glad that helps :)
I'm 46 years old and been watching this video for 50 seconds. Already feel better about myself.
Great, fast, added to other stretching for the week. Turned 70 and this keeps me going😎
Got to hand it to you Ryan you rock! I'm 53 and have gone from ballet to body building (the natural sort) and been involved with many sports. I wish half of the trainers I have met understood as much as you about the importance of flexibility and mobility at whatever level of sport. So many injuries could be avoided if more people followed your guidance 🙏
Thank you! We've all had our share of injuries, so it's important to practice in a healthy and sustainable way.
Excellent routine! Just the information I need! 👍👏
Just what I needed; what a great way to start the day! As always, awesome, top quality content and detailed instructions (just like with all your GMB programs) , thank you!
Perfect! Really happy to know it came across well :)
Ryan. You rock. Love this.
You read my mind!! This video is ideal as I’m easily overwhelmed when trying to decide *what* to do for movement when my day is already packed. Could you please (pretty please 🤩) do a quickie video for moves/stretches to do to unfold yourself after working at a desk all day?!?!
Glad this one hit the spot! Here's a routine we made for working at a desk: gmb.io/exercise-routine-at-your-desk/ And for when you get home, that's what our programs are for :)
I agree with you on your stretches. I stick to a simple yoga routine. Child's pose, downward dog, primal squat, warrior lunge, etc.
I did this routine for the fitst time this morning. I now feel more flexible, energized en my mood is better. Ready for my day! Thanks so much! André
This is fantastic. I feel I can move so much more freely now.
Thanks mate for a oldy whose getting back into exercise this was fantastic, especially or all our injuries. Loved it! 🙏🙏💕🇦🇺
this is truly perfect
This was very helpful!
Thank you sir!
Always amazing! 🙌
Awesome selection of exercises 😍 thanks Ryan for explaining every detail in your perfect way, as always 🙏🌷☀️
Glad you dig it :)
Thank you for the routine. I'll be doing it every morning for a little while. I've been dealing with some chronic back spasms and this helped immensely. This has helped me warm up and get into my regular routines such as elements or integral strength.
As always you guys as descriptions are spot on and easy to follow even with me being blind. Thank you.
Right on - try this one for a little while and see how it goes for you :)
Day 2. I make this a 30 day challenge. I did only the first few exercises and I feel more grounded en my breath inhaling feels deeper and smoother. Very nice start of my day. 🙏🏻
Thank you !!
Day 30! Goal accomplished!✅ i will continue and expand my daily routine. Many thanks🙏🏻
Thank you for sharing. ❤
Wow, there are incredibly easy and yet difficult. Thanks GMB.
You get to make them exactly as challenging as you like :)
Really liked this!
Very nice follow-along, of a very nice set of accessible movements. 👍🏽
Thank you so much for sharing this amazing morning routine! I’ve been doing it every morning for the past week, and I already notice a difference in my mobility and how far I can take each exercise. It’s a great warm-up after I get out of bed each morning. Thanks again 💚
Awesome! Thanks for trying it out and sticking with it :)
Thank you so much!!!
Great video….thank you
Gold ! as per Ryan, thanks dude for sharing the love! A great day to you also squire!
Im a former collegiate athlete, been athletic my whole life, but always had flexibility issues. I started a very strenuous job after years of being a stay-at-home mom. I was struggling! I stumbled on one of your stretching videos and did it religiously. I had been looking for it recently but couldn't. Then yesterday I got a notification for this video. Thank you!! I will be doing these daily and encouraging others too!
Awesome - really glad it's been helpful for you so far :) There's a bunch of stretching ones on our channel, so you can generally find one that's a good fit.
Great Video as always.Stick to this routine for a long time.Thanks so much for all you‘re giving for me.You helped me a lot.Thanks very much🙏🙏🙏
Really glad to hear that it's helpful.
Day 18✅. On this sunny Saturday in Holland I especially enjoyed the rotation with a twist☺️
thank you !
Great thanks👍
This content is a pure GEM ! simple and for everyone and really useful ! 💎 , Thanks !
Thank you :)
Great Video Ryan
Thank you for this great routine, it really unlocks up my body on the morning !
Excellent - glad it works!
thanks for sharing! I practiced along and your cues are spot on: great job man!
Thank you for this wonderful routine. Tried it today and I really like it. Please keep up the good work!
Excellent - glad yo enjoyed it :)
Been doing it for 2 weeks and now I can't live without it (literally Ryan what have you done!???). If you are thinking of trying this..go! In 4 minutes after my shower I feel like nothing is impossible. It also is great for people like me who do a lot of standing and sitting.
Right on being consistent with this :)
Thank you!!! This is Awesome!!!!
Enjoy it :)
I love your emphasis on 'do what feels right for you'. It reminds me so much of Yoga With Adrienne, where she tells you 'find what feels good'. It's a much better approach than the old-fashioned 'do it my way or you're failing'. You are a treasure!
Thankfully, there are a ton of great teachers, and most will agree that you eventually need to adapt the exercise to your body rather than the other way around (though this is sometimes context-specific) :)
Day 12✅. Today I had some extra time, so I did everything a bit slower with more awareness and breathing deeper and slower. Extra nice!
So great, really important foundation for any other fitness activities, thanks so much!
Yeah, it's a simple way to just have your body be kinda tuned in for whatever you wanna go do!
Fabulous 🙌🏽
Thank you
Great!
Nice ! Thanks
Really good, easy to follow. This video is gold.
Sweet - glad it's helpful.
Thanks Ryan , great videos, I started recently doing the 23 mins stretch routine. Like it very much !
Great - keep it up
Nice!
This is great, I will be doing these tomorrow!
And the next day? ;)
Awesome and timely. Thank you sir! :-)
I love it when the timing works out :)
This is the first video that I watched on the channel. It was good. Then in the Q&A you mentioned cold showers and not eating breakfast. I take cold showers and I don't eat breakfast, so I immediately hit Like and Subscribed! Looking forward to more great videos.
Glad you found us :)
I’ve been doing this for a week and I can feel the difference. Thank you.
Love this, I was looking for a quick little routine I could do in the morning. Many thanks!
Right on!
Any chance an Evening Mobility Routine video is in the works? I am sure there are us that are looking for a routine to use in the evening to get loose after the workday.
Elements program has been awesome to get me back into using my body again after years of desk sitting. I'm not where I want to be yet because I need to be a bit more consistent, but it is definately the right program for me
Really glad to hear that it's been helpful. Remember that there's also low-intensity and short-duration sessions in Elements now, so even when you're short on time or low on energy, you can still get a little bit of work in.
Day 7, first week done! ✅
Day number 9, I only thought about it just before dinner, but still very pleasant to do!✅
Thank you for this practice. Discovered you maybe few months ago and this practice has now been implemented in my daily routine it's amazing!
Right on! Great to hear this.
Blood awesome! Thank you
super!
This is excellent for Me.
This is sooo helpful. And something I have done on good days only. Makes me motivated..love the 90 90...reveals my lack of mobility.
Good teaching.
No on cold shower
Yes on 104 degree Jacuzzi which I call the fountain of youth.
No jacuzzi here, but I love a good hot soak in the tub.
Thanks! This is great.
Here are my notes:
Quadruped spine circles
Kneeling 90-090 hip flexor stretch
Down dog to squat (A-frame to squat). Do this for 1 minute if you have minimal time.
Bonus, for when you have more time:
Hang, or child pose for spine stretch (plant hands forward, pull hips back)
Quad to 3-point support, open chest by facing up
90-90 seated forward lean
3-point bridge: sit with hand planted behind. Raise pelvis, face-to-ceiling
Glad you dig it :)
Great exercises! 👍
Thank you 🙏😀❤️
Liked & subscribed 😁
thanks!
Cool! I do some of these, but I will start this routine. With good pointers.
Right on :)
Day 3. I even feel my body temperature going up just doing the first three exercises. The hanging exercise yesterday gave too much stretch in my back so I skip that today.
Good, clear, concise instruction. I've been doing a gentle yoga practice for many years, but like to mix things up a bit every now and then. Keeps it fresh and keeps me more present. I like the simplicity of these exercises. They look quite worth the minimal investment in time. Gotta take care of the bod.
That's the great thing about having a consistent base routine - makes it easy to add in some variety periodically without much risk.
@@gmbfit I did all the routine this morning and like it quite a lot. I have had chronic back pain for more than 10 years, so I like the idea of movement that addresses this area.
@@garyji Back pain is no fun. A consistent practice can address a lot of the common causes though. We've helped a lot of people manage it :)
thanks.
likewise
Thank you for your content.
Thanks for using it :)
Love the video, thank you! May I ask what pants you are wearing? I'm looking for something with more movement than jeans so I can more easily do squats or stretches while in the office. Thanks!
Great moves! Thank you for these exercises. BTW, that looks like Japan outside the window (I live in Japan), and you look amazingly like Manchester United player Bruno Fernandes!
Day 5, it’s getting easier to do!
EXCELLENT EXERCISE "SNACK"!!!!!
Thank you for modifications
It’s only 3 minutes. Perfect cuz I usually only have 5! Thanks for keeping us old guys moving. (and I see the board in the back for the surf during lunch break)
If you don’t have time, then you just don’t want to do it.
Wish it were easier to catch some waves in Osaka... :)
@@gmbfitI knew you were somewhere in Kansai, but no worries -- I'll have a couch for you in Kamakura soon!
While doing the 90/90 attempt to elevate and ‘push back’ your back leg. 10 reps per side. Game changer for mobility.
For sure - antagonist contractions are great for longer sessions aimed at increasing your ROM.
Day 4. Straight out of bed, do this as my daystart!
Ty. I’ve been doing reformer Pilates for a while now, and I feel like my muscles need something like this. You look great btw.
Pilates can be great. This is just some extra movement in the mornings... We do have other mobility routines on our channel that might be useful too :)
@@gmbfit ok ty. I will check them out
This is late because I didn’t stumble on this before.. It’s a great post and I’ve found some great suggestions to add to my ongoing quick (mostly morning) routine. Some of the questions you get are of a worrying kind (for people who posted them) but your answers are great. And oh yes, I can certainly confirm that the amount of benefits one gets by taking just 15 minutes for some of the most basic and easy to do exercises is simply ENORMOUS. I promise everyone can gain un enormous amount of flexibility quickly and this allows you to go a bit further in your fitness level if you want that; but you should certainly not do any more physically demanding exercises before you’re comfortable with this stuff.
Thanks for that, Marvin. We all have to start somewhere, and it's definitely worth spending the time :)
Wait...Ryan said "The bare minimum" and there was no bear crawl? Blasphemy! LOL
Thank you for this segment, GMB Fitness!
i know, i know... we sometimes have to ask ourselves whether a joke is just cheesy enough or goes too far ;)
Day 6✅
Love your videos! Really random... what type of pants are those? I really like.
Day 11✅
Thank you for this, felt great. I'm bookmarking and trying for a few days. Oddly enough I ran into this as I've been thinking about a daily morning routine. Even more oddly, I was wearing a black tshirt and olive pants! CZcams algos are going all out today.
Great content as usual.
hahaha, amazing predictive algo accuracy! Enjoy the routine :)
Day 10✅
I ❤️ channel
I love this.
The bridge I have to do on my fist because of carpal tunnel surgery but I can still do 30 secs each side 3 to 4 times!
The rest of the moves are easy😊
Cool!
Not too bad for being almost 60🤩
Your first movement is one I invented 20-years ago for my stretch workshops. I realised that cat stretches were a good start but missed the point (I probably didn't 'invent' it first but I found it myself). It's a difficult one to teach because most people's coordination can't cope wit it but well worth persisting with.
Thanks for doing that for all of us ;) haha. Definitely takes some coordination, which is why it's a good one to just work on a bit each day and gradually build that up.
This is awesome. I've been doing GMB's daily battery for sometime now. I guess this is the evolution/replacement for that?
Just another option :)
Thank you for this easy moves witch you showed so nice I am 70 years old and need help do do a couple of softening moves ...wonderful way to do squats! 🇸🇪Love from sweden
Right on - the nice thing is that you can do this easily at your own pace :)
@@gmbfit yes! I am back want some various moves to help me feel good make core and stability training and some walking too works just perfekt with your short morning softening training!
thanks again .....see you
fantastic! Is that an 'active hang' (like the pull prep) or literally just hanging loose as possible. Thank you for this
Both active and passive are great. I like to do a bit of both.
Day 21✅
Nice moves
they are!
Thank you so much for the routine. I find it very helpful.I was wondering if you have something like a 15 minute routine because I'd like to invest a little bit more time in the morning with mobility exercises including quads lenghening.
We've got a whole channel full of different things.
Day 16✅
Day 22✅