The Daily 10 Minute Mobility Routine [FULL BODY RELEASE]
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- Опубликовано: 7 окт 2024
- Short on time and need a quick mobility routine? Try this full body routine that takes less than 10 minutes!
Join us as we guide you through a series of highly effective mobility routine exercises designed to improve mobility and flexibility throughout your entire body. This mobility routine includes:
1) World's Greatest Stretch: Engage multiple muscle groups with this dynamic stretch that targets the hips, hamstrings, and upper body.
2) Prayer Stretch: Release tension in your upper back, shoulders, and chest with this soothing stretch.
3) Eccentric Curl-Up: Strengthen your core and promote spinal stability with this controlled movement.
4) Goblet Squat Stretch: Enhance hip and ankle mobility while improving your squat form with this stretch.
5) KB Windmill: Develop shoulder and core strength as well as improve rotational mobility with this kettlebell exercise.
No matter how busy your schedule may be, this quick and efficient mobility routine will help you maintain or improve your flexibility and mobility. Subscribe to our channel now to access more valuable tips and exercises to optimize your overall movement and well-being. Let's make mobility a priority, even when time is limited!
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I've been using this mobility routine for a couple of months now and have benefitted from it significantly in which I've been able to handle heavy loads as part of my current job. Thank you Dr Aaron.
If i wasn’t such a classy guy i would make a dirty joke here
@@johnanon658 I'm classy alright set in stone.
@LiquidJFunk hows it now
@@johnanon658😅
@@tiktoksthatmademyday1684 jolly good!
I love that you actually explain and talk through the exercises. Please do more of these
This video is 3 years old… he’s done years worth of more videos 😂
1/ 0:27 The world's greatest stretch ----- 3 rep/ each side (3s hold)
2/ 1:57 The prayer stretch ----- 3 rep (5s hold)
3/ 4:00 Lat stretch at barbell ----- 3 rep/ each side (5~10s hold)
1 2 3 => good position back squat/ OH-Press
4/ 5:37 Deep Goblet Squat Stretch
5/ 8:19 Kettle Bell Windmill
This is a remarkable 10 minute morning stretch for me. I do this before I get going off to work my day feels a lot better. I’ve been roofing for 18 years I’m slugging 80 pound bundles over my shoulder climbing up roofs does the number to my body and going through daily stretches has been a game changer squat university has been a game changer for my life and for my longevity of my lifting career because I wanna be able to lift for a long time not a short time, so thank you squat university keep up the great work thank you
Doing a lot of the exercises I see on the Squat University has basically fixed injuries I’ve had for the last 15-20 years. It’s info I’ve never gotten elsewhere, that’s been more effective than any doctors or other physical therapist recommendations
Same. Thank you @squatUniversity
Do you warm up first than do the stretch afterwards
I've sent the link to 2 nephews doing work from home while waiting for in-office assignment. For myself, I'll do the baby version 😅 Appreciate the video
This will be my morning mobility from now on! So grateful.
That hip mobility exercise is a GAME CHANGER! Used it before my front squats and I was able to get depth with 0 hip pain. You have the best videos on YT!
Luckily our trainer showed these us and demands these before the crossfit workout. But she never explained us the details and the why's. Now I understand these more.
❤
Ngl one of the best recovery day routines I’ve ever experienced
Perfect topics man, this is exactly what I need. I manage a gym and I refer this channel to so many people. It’s a no bs practical channel that has carry over for any kind of athlete.
I really appreciate it!
0:27 The world's greatest stretch
1:57 The prayer stretch
4:00 Lat stretch at barbell
5:37 Deep Goblet Squat Stretch
8:19 Kettle Bell Windmill
Thanks 😊
That lat stretch on the barbell lit my armpit up like crazy. Thought I was gonna cramp or something, I didn't realise how tight it was. Thank you!!
I really enjoyed your video! My only criticism/suggestion would be that you quickly mention the extra equipment that you used to aide in each of these exercises. I got ready to attempt it and had to pause every couple of minutes to then collect the resources I needed, which was a bit distracting. Otherwise, I love your content! And thank you for sharing your knowledge and expertise!
It would be great to have a follow along stretching routine video with no equipment. Great Channel!
That first stretch is no joke, I always do it when warming up for heavy squats or DL and its been a game changer!
I swear this is where I lack in. I'm consistent with my weight training routine, cardio, nutrition quality, and sleep. Thank you again because I always attempt a mobilty routine but sometimes get lazy which is odd lol.
You're so welcome! Hope this can help!
My lower back feels great after just one session! My new SU favorite video, thanks!
Dr. Aaron is awesome, what better channel to learn movement and mobility than by a Doctor. I'm glad this channel is blowing up w subscribers now, very well deserved.
Thank you!
I’m really enjoying your short routines. I have a C5/6 fusion and an L3/4 fusion, laminectomy, bilateral sciatica, etc. etc…
I have been doing most of your movement and core exercises but not in any particular order. I ride bicycle quite a bit and I’m finding the order of exercises in the videos work a little better for my warmup.
🙏
I like that you showed a kneeling windmill. I never felt like I had quite the mobility to do it standing, so this helps.
Thank you for this .. I'm a senior citizen just getting into light weight lifting all kinds of aches and pains abound in this old body I'm hoping these will help
I love this channel. I was super happy when i mentioned it to my physical therapist and he was like, "oh yeah! That dude is super well respected amongst pt's."
I work from home as a Software Administrator, lots of sitting. Just did this and felt immediate relief from my stiff hips. I will be doing this a couple of times a day now during my breaks to stay loose and mobile 👍🏼👍🏼thanks man!
One year later from this comment, how's the mobility routine going now? How did you improve? What's happening? Give us an update!
I'm curious as well.
Prayer stretch sent him to heaven. Poor guy
Love your videos...today I’m free from hip flexor tightness. I’ll maintain my flexibility watching this video. Thanks a million!😊
can’t thank you enough for saving my life . im not exaggerating i’ve got problems with my knees, left hip, right ankle stiffness and especially my lower back! im not able to squat to full depth.By following all your routines i feel like this is my 2nd birth . iam now 90-95% better. Thank you so much 🙏🏼
I'm honored to hear I could help in anyway!
Wow thanks to this routine I feel empowered every morning. Thank You.
Just watching this routine I felt myself opening up....hitting literally all of my tight spots...I'm looking forward to using this....
I had bilateral severely clubbed feet at birth and the corrective surgery at age 4 that cut my Achilles tendons, took 2 bone grafts from my shin, inserted them in each ankle and reconnected my Achilles tendons longer than before left me with extremely limited ankle flexibility and reduced flexibility in general in my lower limbs too. I love this exercise / stretch and do it daily!
I was experiencing back pain and tried this routine - which actually made it worse. I thought I was doing the wrong thing, but really just wasn't ready for it. After trigger point injections, massage, and physical therapy I use this as part of my warm up every day to keep myself mobile. I do all of it up to the squats where I deviate by then doing the simple & sinister warm up which also does goblet squats. The halos in there are fantastic for my shoulders and the glute bridges help me with mind muscle connection before I do anything with my posterior chain.
Thank you. That is all.
I'm well into my 'maturity' (physically) and thought I would try this routine. While I couldn't reach full 'extensions' I can tell with practice I will get much better. Bottom line, these exercises lessened my stiffness, especially mid-back. I'm so glad I came across this. I'm definitely in. Thanks Dr. Horschig.
Wow! Woke up with achy lower back and left shoulder. First day of this routine did make a difference. Thanks for sharing! This will be my 'go to' every morning.
🙌🏽
I just did #1 for 6 x 3 seconds each side, and the last one weightless. Hips and right knee with torn meniscus are absolutamente pain free. ¡Muchas gracias, señor!
This was excellent. Love the goblet squat
I did have to elevate my heels a bit to keep form but still got an amazing stretch and can't wait until i do this without the lift.
Always issues with my thoracic mobility, the prayer stretch is a GAME CHANGER! I'm back to lifting....Thank you! 🤘😁
Kindly make a video on meniscus tier rehab and how to go back to a normal quad exercises. You are the only ray of hope. You can describe the best in this universe. Thanks in advance.
Man Yoga! I need this, Thank you!
Good LORD, did I need this! Just getting back into exercise and I hardly ever did stretching/mobility. Easy to do at home and will be doing this as an active recovery routine
This really helped with a lot of morning stiffness I experience. Definitely going make time before work daily to see if it improves over time. Love how time efficient it is. Ty!
This content is so good ! As a remedial massage therapist I’m always prescribing stretches and all of these are spot on . Hip flexors and chest stretches and lats arguably the best to focus on ! Love it thanks SU
Had a severely torn hip flexer muscle,issue with lower abs on same side.lower back pain off heavy manual job.These look great for exercising
I roughly weigh 150lbs but it has been a long time since I saw my shoes without excruciating pain in my neck. Did this whole drill once without a kettlebell that too and I can bend my neck down without any issues. Thanks a lot.
Lying in bed hoping that watching this will loosen me up enough to get up to get my pizza from the delivery guy
Damn your life sound miserable
As a lifelong martial artist I’ve incorporated stretches like these in an almost daily routine for over four decades. I would however recommend a thorough warmup before doing these, especially for older trainees.
True professional.. watched many of your videos. Fantastic stuff, quality information.. appreciate your sharing.. made my body work a whole lot better...thank you.
I use a lot of your information on myself and my clients. Thanks a lot for taking care of us :D
Thank you, will definitely try every movement
Thank you James Murray
Thank you!!! My hip & lower back were stiff after a run and I couldn't get comfortable. This helped, I can sleep now ❤❤❤
0:22 World's Greatest Stretch
-------
1:50 The Prayer Stretch
-------
3:20 Lat Stretch at barbell
-------
5:27 Deep Goblet Squat Stretch
-------
8:15 Kettle Bell Windmill
Thanks, buddy.
Thank you
I will try this routine today!
Thank you 🙏
The second stretch with the foam roller is what I use to pop my middle back. Except i don't use the foam roller, and bring my head further down until I hear/feel a pop.
Appreciate you Squat University🔥✨ I needed that second stretch for my shoulders & aching back...felt ssssso good🤍💎🙌🙌
I'm so glad that could help!
Can't believe you made this gold free man blessings be with you thank you
Thank you so much Dr Aaron. Truly thank you
From Brazil thank you so mutch for your instruction !!!!!!!!
Best channel on youtube, to the point videos.
Honored
Thx Dr Aaron i use your Exercises in my trainig IT realy help me with my l5s1 back problem
Thanks Doc
You're welcome
Hi Dr. Aaron, I don't know how can I thank you. From other corner of the world, your contribution is ineffable and immense to my technique and capability while I am struggling to complete Crossfit WODs, particularly weightlifting movements. I have learnt a lot from your sharings on IG and RUclips. Your videos' contents improve my flexibility, beside that, I have found out how can I avoid severe injuries by doing correct form of movements. As a person who have to work in full time job and enthusiasticly endeavour to improve sportive skills( don't have any background), I can implement your contents on my exercises time-efficiently.
However, I have two problems that I haven't overcome them so far.
1) Despite I strech properly(according to your contents) my lats, triceps, forearms and wrists; I can't push press or jerk movements in a correct form. I mean that my elbows do not look ahead, I do these movements like shoulder press my elbow looking down.
2) While I am back squatting with heavy(for me:) weights(like my %90-95s) although I can push the ground with my legs I have a struggle to straighten myself at one point that after my glutes pass my knees. It is probably roots from my low back or core weakness. However if you share some information and tips for these issue it would be very beneficial for me, especially when I try to get PR.
Again I appreciate all your effort and willingness to inform us.
This is the best mobility routine ever, it’s basic and hits every part of the body thank u so much. I used to struggle with mobility a lot and would get super confused because there are so many exercises out there
Appreciate u alot
Thank you this is amazing!! Just what I needed for my rest and recovery day today. ❤
thank you! I'll be using this for sure! Thanks Dr. Aaron!
Wonderful!! Thank you so much for this!
Everyone can use more mobility/decompression!
You're welcome!
this is what i've been looking for a warm up. thanks!
And I used a red looped resistance band . Kbell was outside in the ❄️ .it worked perfectly .
Those last 3 stretches were very novel to me🙌🏻and such a well explained video!
Bro build me one 😃 that’s amazing! Congrats love to see your passionate about the whole process, true inspiration
Thank you Dr Aaron 👍
You're welcome!
I’m definitely making this my everyday warm up
Thanks Doc 👍 - Mike
You're welcome Mike!
Hi, this is a great routine thankyou. Just wondering, open question to anyone. Do I need to do some sort of cardio warm up or just get straight into it. Thankyou 🙂
Just do it slowly, dont need anything extra. Its meant to activate stiff muscles and stretch them out, so not having done anything before is not an issue. Make sure you do not force yourself tho, you want to feel the strech - kind of discomfort that's not pain(try to fully flex your bicep for example and hold it, thats discomfort but not pain) , never stretch when you feel pain, that is gonna hurt you and i mean it can hurt you really bad
Solid routine 💪 covers a lot of great basics with extra details that have really helped me when I’m tired after a long days of work and need to work on the typical tightness caused by my desk job
Yes! Thank you!
You're welcome!
I just tried these this morning. They're great! Thank you, sir! 😁
Three weeks in and this is now my favourite routine! Thanks again!
Loved this! Keen to see one for like night time static routine 🔥
was pleasantly surprised by the gems in this video
subscribed
Simple and so effective. Great video, as always👌🏼😄
Thank you!
I love the World Greatest stretch do for Squat Dead lift Warm ups. I have seen the Hamstring String Stretch out of that deep flexor stretch position where they rise up and ext. Hamstring back to stretch on that front leg/foot thats variant as well.
Gonna add this as a morning wake-up thing to limber up the stiff body
Hope it can help!
I love your RUclips channel! I hope you will bring your book out in Spanish.
Thank you! And one day!
Thanks.
You're welcome!
my body feels better even after just watching this.
You're the man God bless 🙏🙏
Looks like just what I need. I'm on this first thing tomorrow.
Dr. Aaron - any “light weight” will do!
Proceeds to do a single arm 35 pound kettlebell lift.
Awesome routine ! Just fantastic!!
I used the big 3 on core strenght to improve my lower back pain and it helped, now when i started doing this as both a warmup set and a daily routine, pain is almost gone !
Dr. You are a blessing !
If you have time, show your hands, wrists, and forearms some love too. I try to do these at night because I'm not pressed for time and I like the way these feel. So my routine takes longer than 10 min.
The stretch with the kbell it gave me the best lumbar pop I've experienced in quite a long time . I just found your channel and it's quickly becoming my favorite . Thanks for your time and help .
I just love your content , knowledge and clear demonstrations. Thanks very much. A great routine
What a great gift. Thank you Sir!
i love you so much Aaron, thank you for all of your videos, instagram content and Rebuilding Milo
You're so welcome! I'm honored to hear you're enjoying the content I make!
Hey , I love this channel (keep up the great work!) and love this routine and have been implementing it this past week. I do get FOMO from all those mobility exercises videos on youtube and wanted to know, is there a progression to mobility exercises just like progression in strength training? is that why there are so many exercises out there for mobility? do I just keep doing these mobility exercises daily forever or do I need others in order to improve even more?
Thank you, Dr. Horschig.
Thanks, Doc!
GReat buddy, i loved it, will be using it with my clients and myself ;)
Mobility training is something I need to add. I do okay with warm ups but no dedicated mobility
Excellent mobility routine and very good explaining 👍🏼 thank you.
Deserves 10M subs.
Even though i know the warm up i always put the video , 🤷 its just so good 👍
Thanks for ur teaching
Always good advice and lessons love to watch you keep up the good work greetz from the Netherlands
THANKS MAESTRO