10 Minute Full Body Mobility Flow // Follow along at home!
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- Опубликовано: 16 мар 2020
- Join Jenni and me for a follow-along 10 minute mobility flow! Great for the morning to get yourself moving, or as a warm up!
Give it a go, and let us know what you think!
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Find out more about our globally renowned Simplistic Mobility Method, designed to balance your body and keep you pain free here: tommorrison.uk/products/the-s...
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Tom Morrison is the creator of The Simplistic Mobility Method and works with athletes on prerequisite movement capabilities for optimal strength, performance, and reduced risk of injury. He is a British weightlifting coach, martial artist, CrossFit trainer and competitor.
His passion is getting people to live a pain free life so they can do the things they enjoy, he works with professional MMA fighters, golfers, football and rugby players, strongmen, powerlifters, experienced CrossFit athletes and weightlifters, people with no mobility, people with hypermobility, people with chronic back, knee and shoulder injuries, and most commonly people with general tightness or pain that can’t seem to figure out why.
See more from Tom:
T-Nation: www.t-nation.com/all-articles...
Boxrox: www.boxrox.com/author/tom-mor...
#simplisticmobilitymethod #endrangetraining #tommorrison #movement #mobility #strength #flexibility #hips #shoulders #coaching #seminars #training #gym #weightlifting #snatch #clean #jerk #squat #heavy #yoga #retraining #rehab #prehab #joints #jointsnotmuscles #crossfit #fitness
I’ve literally done this just 3 days and my tight, painful left hip is already releasing and feeling so much happier…incredible!!
I was looking for a beginner's movement to start after being sedentary for really long due to personal illness, and this is the first one that fits the description well. Thank you, Tom! Everyone needs stability and mobility first. The bum walk my favourite too.
Awesome! You’re very welcome!
My mornings have never been better, Tom Morrison. Keep changing lives brother ❤
Love to see this!
I’ve memorised this routine, so I tried it without watching the video, but it’s lonely without you! ❤
Aww that’s awesome! Have you tried any of the others?? Jennis recent non negotiables one is great!
@@TomMorrison yep gonna do that one tomorrow morning 👍🏻love Jenny 💪🏻
Even if I’m not stretching, I have them on RUclips in the background.
Sad or what but I love the vibe 🤸🏾♀️
Aren’t they great company love 💕
Love how easy your instructions were to follow, left and right
These videos just keep getting better and better!
Thanks so much!
thank you. I am a tennis coach and former taekwan do instructor when i was younger. Your flow is my morning routine now. I had forgotten how much flexibility i had lost over the years
Love to hear that!!
I AM soooo HAPPY I came across your fantastic videos! I’ve tried through trial and error, other videos to help my hips, and shoulders.(2 torn rotator cuffs) I started following along this past week and already my hips feel soo much better! And my shoulders! Just wow!! I love this video in particular as a daily stretching routine. So yummy!
Regarding my hips. My left hip joint was hurting and other areas of my hips were bothering me. I realized something wasn’t right after finally getting back into working out after a few years of dealing with an illness that kept me on the couch. I’m now in my early fifties and I’m guessing things got out of whack. Working out probably exposed my deficiencies. Your videos are a Godsend! Thank you 🙏🏻! Blessings
Fantastic news!!!
I think I just found my new morning routine. Thanks, Tom!
Awesome! Yes this one hits a tonne of stuff!!
Me too! Cheers Tom 🥂
This follow along has been perfect for bringing back a routine into my mornings, gratitude!
Love to hear that!!
You got us with... if you get a bit dizzy, go have a cup of tea. Buying your program now. Thanks. 🎉
Awesome!! Make sure to say hello in the group and let us know how your first run through goes!
Love this
Thanks team 🙏🏻
Love this
Thanks!!
Amazing I am returning to work today yeah having been off with injury of knee. I spend most of my day in car so I am hoping that this will keep me mobile for every ! Thank you so much can see improved every day that I do. So this is my intention going forward . Mary 😀
YOU MAKE ME HAPPY AND LOOK FORWARD TO DOING THIS EVERY DAY
Legend! 🙌🙌
been looking for a right mobility stretch that was for everyday in the morning to help start the day right. Thank you!
This is a good well rounded one! Jenni has a few quick ones on our playlist too! 😄
Thank you!
Brilliant stuff. Nice and straightforward to follow. Thank you.
So glad you enjoyed!! We have a playlist with more too! 😄
Thanks Tom
The bum shuffle is the exact silliness I needed at the end of this 😂 thanks, Tom and Jenni!!
The most efficient form of travel!
you've got a lot of mobility for such a big guy. You obviously know what you're doing!
Thank you 😊
You're welcome!
i just discovered your channel the other day and i am really enjoying the content! thank you so much!
Thanks so much!! Anything specific you ever need help with just leave a comment!!
Game changer. 3 weeks in and I feel much better and my hips are flexing better
Brilliant!
Awesome! Finally a new morning routine! :D Still gonna add them side stretches and rotator cuff headspinnaroonis
Simon that is the best name for them 🤣🤣
Thank you! This is a great routine, just discoverer your content 👍
Thankyou so much! Sorry only catching this now 😄
Great video thank you! I use it all the time
Awesome to hear!! 😄😄
I am loving this I do before my work out at home. I am struggling with sitting back on my knees. I think due to meniscus tear but getting better. ! The exercises on the mat so can’t get arm down to ground but then a week when I started could not get my one leg fully back with knee on ground but today got knee off ground. ! Yeah !! But this is best ! Each day a little better. Great routine for anyone to do ! I go back to work next week and worry about stuffing up as I drive long hours for work so have to do this twice a day then maybe !! To compensate for so much sitting. We need a standing car !!😀 amazing help you have given me post meniscus tear. 🎉thank you both soo
much. Mary ❤
I missed day 3 but wanted to report that my almost constant neck and right shoulder pain have virtually vanished. These are old serious sports injuries (along with knee and back). I'm convinced now that a lot of these injuries had something to do with my lack of mobility/flexibility. Thanks Tom for my pain free sleep!
Excellent news!! Keep it up!
thank you tom and jenny
You’re very welcome!! 🙏
fantastic, nice and easy for beginners. thank you and greetings from Poland
This is really goodstuff you all are sharing. Thank you.
You’re very welcome!! Thanks so much!
i love follow along! thx
Awesome!! Did you catch our playlists?? There’s a whole bunch! 😄
This is really great. I've done some of them but i find this really complete, covering from upper body to lower body. Thanks, Tom, for this demonstration 🙏👍
Thanks so much! Yes I do like this combo of moves a lot!
perfect! thanks a lot
You're welcome!
Thank you for these 5 days. Much longer for me but lovely to have my own pace. More practice to embed this then I plan to move on to the 3p day challenge. Yay!😊
Well done!!
Thanks very much for this Tom and Jenni! A great top to toe warm up 🙂
You’re very welcome!!
Thank you! 🙏🏼 Ever since I watched your video this morning and joined in, I instantly felt a difference, my mobility has been amazing today. No clicking, no tightness, I feel loose and lite, it changed my workout for the better.
I soon realised how careless I've been in not doing enough with my joints/body and now feeling the results of actually putting in that care, it will now become an everyday habbit.
Thanks alot! 🙏🏼
Awesome to hear!! We have a good few follow alongs in our playlists you should definitely have a look through! 😄
Oh I definitely will. 👍🏼👍🏼
This was so motivating to read! Thanks!
thank you
These are easy on the eyes and easy on the limbs as well👍
Love your stuff kick on love it 👍 ❤
Thanks so much!
I did it!!! Gahhhh so tight omg..
I do this before SMM. Love it!
brilliant!
The butt walk gave me a smile to day! Thanks for a great start to my day! ❤
👊🏽 🖖🏽
It’s the most efficient form of travel!
@@TomMorrison the only way!😝
Vielen lieben Dank!!😊
You’re very welcome!!
This was great! I just discovered your channel, love it!
Awesome! There’s lots more on the playlists 😄
Yes I saw that, I'm going to be using a lot more of your content now. Especially the hip mobility stuff.
I love this one!!!! I bought the program 2 days ago, but have not really tried it yet. I have read the info and watch the tests and exercises. I have just not had the right timeframe to start. maybe tomorrow morning. I have been doing many of your classes that pop up on Facebook since March I think. Started watching these when I had Covid and still recovering from the fatigue , but I learned something new, yay.❣️
Awesome! Could just do the tests one day and not bother with the initial retest, it’s more just to see if there’s a quick win or two!
Feel great thanks
Great to hear! 💪🏼💪🏼💪🏼
Wonderful to have some fab Northern Irish content creators😍
Thankyou 😄😄
Love to see my warm up routine when training with kettlebell teacher in Florence italy
Thank you , I like ur tips
Btw you remind me of a few folks I know from Canada , cool peeps !
Thanks so much! Yes they must be legends 😎
Nice!!!
Thankyou!!
Nice routine, thank you.
You're so welcome! 😄😄
I've just purchased your bundle pack but as I'm on hols for a week I'm going to start slowly with this daily and get on it with the smm next week :)
Awesome!! Let us know how your first tests and run through goes! 😄
Your advice may save my life. I was a marathon runner until I had spinal surgery. I can never run again, the spine can't handle the impact. Since then, my range of motion is practically nonexistent. And i keeps stacking in weight, which is even worse for my spine. But after following here, as best I can, I feel more loose than I have in a long time.
Happy to be following before you reach 1mil followers. With advice a manner such as this, it's gonna happen. Your advice is as solid as Jeff Cavalier of AthleanX.
This is so awesome to hear!! Knowing where to start is so hard! Haha yes 1 million is the goal someday! Jeff is a legend, definitely a good inspiration for us!! 😄
been using this daily for a week, and its really helping :) 😄😄😄
Awesome! Yes they are all great moves to be consistent with!! Have you seen the other ones? Would be good to mix up 2 days next week for one of the longer ones 😄
@@TomMorrison i might just do that, lol
@@AdelaideSwordAcademy the foot one I would highly recommend!! So many benefits to stronger feet!
Just ran through this before work, feeling great. The little bum shuffles made me feel like a toddler ha ha. Looking forward to improving my mobility daily with this. Thanks
Only catching this now!! How are you getting on with it still? 😄
@@TomMorrison yeah really good. Thank you
I'll give this a go I'm 53 6ft 5 and conscious my mobility and general aches n pains are getting worse and worse.... Fingers crossed this helps
Loved it! Only one I couldn't do was the kneeling back on your knees, with one leg out straight. I have what I call "martial arts knees" from when I used to do Kung Fu 40 years ago. I'll check your site for exercises to help dodgy old lady knees 😊
Awesome! We have a great blog for knees on the main site tommorrison.uk
wow didnt actually realise how much my mobility has decreased, going to implement this into my day
It’s a great quick one! There’s a few others around 10 minutes on our follow alongs playlist too 😄
excellent... great suggestions done in a fun and entertaining way... I've watched a lot of instructors/fitness videos on you tube and T & J are 'one' of the very few I would trust (never mind like, subscribe and purchase from 😂)!
Love to hear that!! Thanks so much!! 🙏
I was super sick for 10 days and felt how awful stiff My body can get, i workout reguarly and do some cardio, but ofte feel restricted due to stifness. I am going to at least devote to this everymorning for the next 14 days and see if it helps. See you in 14 days starting from the 13th januar 2024🎉
Awesome! Looking forward to hearing how you get on!
I have never done bum walks before! There’s still a first time for everything. 🤣
Thanks for this! Interesting to find where I have issues. I didn't think I'd be able to sit on folded knees because of my knees (lots of missing cartilage), but my ankle flexibility was the constraint.
Would be a good one to play with a little daily 😄
So, day 2 and already the neck and ribcage were a little more flexible (they were causing me pain last night so I warmed up a bit first). Unfortunately, I cannot sit back on my bum due to a knee injury, so cannot do that one yet but the tightness in my upper back is already feeling better as is the sciatica! Thanks Tom! 🙏🏻
Awesome! Our delicate knees follow along could be good for you to try too!
Tom, I simply cannot do any version of the kneeling one. Can the same exercise be done seated?
I know you're Irish and it's frowned upon over there but I think I love you. 2 weeks doing daily morning and evening stretching and I can actually move!
We love you too 😎😎 so happy to hear this!!!!!
I've just started doing your "The ultimate mobility method" and so far it's a win. This is another win. Thank you Tom. Would you say I could do this routine and the ultimate mobility method together to create a pseudo SMM 20 minute routine?
I am essentially going to do these 2 for a while as a sort of due diligence. If I see the benefits, and I am sure I will, I will be purchasing your SMM.
Oh yeah definitely worth combining!! Eventually you want to take the head to toe concept from SMM and really make it your own! Move by feel 😄
As a pretty active early 40s person, started to notice more stiffness. this has started to help
Awesome!! Have you checked out the follow alongs playlist? 😄
Take it from someone who can't stand going to the gym, too many eyes 👁️🗨️👁️🗨️. I find this video helpful, someone suggested this to me as most, and by most, I mean 99.9% of my body is stiff as a tree.
I'll edit this in 3 months time. As that is the 90d time period for anyone to get used to anything.
Definitely look s bit creepy when hands leave the hips 🤣 Actually, don't lose those little gems. My husband and I like the singing of words and funny commentary. Great videos!
It’s my favourite thing to do at seminars 😂😂
😊
Hi Tom I knew I was inflexible I just didnt realise how inflexible! I couldnt get into position for the kneeling rotational stretch at 07:11 Do you demo alternatives for that one in any other vids?
Hi Tom, is there an alternative way to sit (7.19) while doing this exercise; in meantime I will do video you suggest below to help with the knees. thanks
You could just sit on a stool and reach round, it’s more for your lower back, this is a good way to work on the kneeling position!
ruclips.net/video/xKwLewLdDIw/видео.html
Those neck ones are good. I begin stiff, then all the cracks, then my range is twice as much.
Awesome!
Hi Tom! I am recovering from an L5S1 herniated disc (60% healed) and I was wondering if the Deep lunge with rotation was safe or if I should wait until I'm 100% ?
Thanks and keep up the amazing work!
Keep focussed on the range coming from your hip and not overly reaching with your shoulder or low back and you’ll be ok!
💯💯💯💯💯💯💯👍
Do recommend this daily before doing the Simplistic Mobility Method?
Helios Centaur you could use it as a partial warm up if you like! I would focus more just on SMM movements until you get it nailed! Then this is just something more for variety 😄
I noticed Tom & Jenni hold/move their shoulders differently during the second exercise - arms out to the side and rotate. I'm interested because my right shoulder clicks depending precisely how I hold my shoulders.
Mine cracks like crazy
Hey guys love your video! I did this mobility training for the first time and my shoulders feel a bit sore afterwards is that normal? Much love!❤
Something to keep an eye on for sure! Shouldn’t have any pain after mobility stuff so would have another go in a few days and see if your positioning was ok 😄
@@TomMorrison thanks a lot for your advise, keep going with your chanel I love it! ☀️
Ha ha ha, you're very right tom. Rotating the hips definitely looks creepy without your hands on your hips. 😂
Right?! 😂😂
Would it be better to do a shortened smm in the mornings or this. If you had 10 mins?
Shortened SMM, especially if you’re still working on perfecting some of the movements, if you’re nailing them and feeling good then it’s ok to start mixing things up! 😄
I have a question about the twist with one leg entended and the other folded underneath your hips. Can I prop up the hip of the extended leg? I find I'm really wobbly in that position.
Absolutely, could do it seared even if you liked!
Can u make a video for strengthening all back muscles, lower back, ql muscles
We're more focused on mobility 😁 but try this one for getting the QLs moving! ruclips.net/video/1YEF5vCuN0g/видео.htmlsi=OVsql37SOn5HkRFz
I watched an ad for this guy before the video wtf😂😂😂
Was it one of the funny ones? 😂 we have a playlist for our adverts, we do like to have fun with them!
@@TomMorrison it was! Brand new to your channel! Loving it!
On the 90 90 hip roations, is having a wider stance more difficult
Yep! 🙌
Socks game strong. Oh and thanks for the flotudu.
Thankyou 😎 very welcome!!
That body rotation bit is not good for diastasis recti, right?
Depends on the individual really! Can try it gently and see how you react to it based on the day after and see if you can start to add it more frequently over time
Tom, can I do this while I'm recovering from RHS lower back pain flare-up from a DL session... I have been doing daily your strength and flexibility exercises but feel I need to step up my game by now (7 days since the flare-up (old injury). Pain is now milder and only when I sit down for over 20 min and mornings after 8 hours of sleep immobility.
Absolutely, if it’s an old injury you definitely want to start taking regular mobility work seriously, would be worth checking out SMM 😄
My right knee will not allow me to do certain things...like sit on it. So, I sit down all the way, on my bottom, to do the exercises where you're sitting on your knees.
Great workaround! Did you catch this one too?
ruclips.net/video/2FNb-nSGDlE/видео.htmlsi=7O6RHeHli4LtsGdf
I've kind of watched it on my phone while eating lunch. I will definitely give it a more thorough peruse when I get off work. Thank you so much!
My right shoulder pops and cracks like craxy when I do the those shoulder rotations! 😢
Keep at them, it will reduce the more you practice!
Bum shuffle!
7:22 with the knee folded under, I can't even come close to that. If I have both knees down and try to kneel (like seiza) my butt won't go anywhere near my knees either. Is there something I can do to get that mobility better? This move in the video as is is pretty impossible. The rest is fine.
here's some ideas! ruclips.net/video/xKwLewLdDIw/видео.html
2:09 i can't do that without hearing pop in my shoulders and a mild pain, is it a rounded shoulders sign?
Just a lack of rotational strength, try and reduce how far you go with it and build it up slowly over time
@@TomMorrison how far = how much can i raise until T pose?
@@TomMorrison do you mean how far you rptate each shoulder joint?
Steve Cadman at what point buddy? 😄
Great workout, but just realised how stiff my hips are, can't even get into the positions 5 minutes in!
Awesome! Lots to work on!!
i wonder if we can do this every day? just wanted to know!
Yes you can, would be good to mix in some of the other follow alongs too tho for some variety! This one is really good though if you’re short on time 😄
@@TomMorrison ah i see! cause i'm trying to strengthen my piriformis and your exercise in the other video is INCREDIBLE and i'm also trying to gain flexibility and strength on my hip so i'm just wondering if it's okay to do it every day 😅 thank you so much!!
My ankles out here acting like they’ve never moved a day in their life 😮 twitching like the waking dead!
Good video, though what if you can't sit in the position at 7:18 ?
I don't have the ankle flexibility to sit for any length of time in that position, I end up getting really bad cramp in the soles of my feet flexing my feet away like that. I have tried to improve them over the years but nothing stuck.
We have done a video on that but it can take a long time, sitting with your feet off the side of your bed can be a help!
ruclips.net/video/xKwLewLdDIw/видео.html
What is the music on the badkground? 😊
I'm not sure! It's a royalty free track we used back when we made the video :)
I would love to visit you. It it possible for my wife and I to visit ? Please IM me with information on how and when we can visit. V/R Gary 😊
We only work online I'm afraid! But we could do a video call if you like 😁 tommorrison.uk/products/video-call