10 MIN MOBILITY FLOW | Full Body Dynamic Stretch
Summary
TLDRIn this 10-minute mobility flow video, Tom guides viewers through a series of stretching and mobility exercises to improve flexibility and range of motion. Starting with inchworms for hamstring stretches, the routine progresses to spider-man lunges, frog rocks, and various squat variations. Exercises like 1990 knee drops and hurdler reaches target the hips and upper back, while tabletops and page turners focus on shoulder extension and back release. The session concludes with deep squats to test overall mobility, offering a well-rounded routine to enhance physical performance.
Takeaways
- 🔔 The video is a 10-minute mobility flow led by Tom Peter, focusing on stretching and improving flexibility.
- 🦵 The routine begins with 'inchworms' to stretch the hamstrings, emphasizing a neutral spine and gradual spinal flexion.
- 🕷️ 'Spider-man lunges' are next, combining lunges with rotational movements to engage the core and improve hip mobility.
- 🐸 'Frog rocks' involve rocking side to side in a deep squat, aiming to maintain heel contact and upper back posture.
- 🧘 'Frog to pikes' transition from a squat to a pike position, requiring balance and flexibility in the hips and shoulders.
- 🏋️♂️ '1990 knee drops' are performed to mobilize the hips, maintaining a 90-degree angle at the knees and an upright posture.
- 🔄 '1990 circles' involve circling the chest over the knee, shin, or foot, adapting the movement to one's flexibility level.
- 🏃♂️ 'Hurdler reaches' are performed to stretch the hip flexors, alternating legs and incorporating a reach towards the toes.
- 🐺 The 'four-point kneeling reach' targets the upper back, encouraging chest and shoulder mobility.
- 🤸♂️ 'Table tops' are crucial for shoulder extension, beneficial for exercises like tricep dips and gymnastics rings.
- 📚 'Page turners' are a favorite exercise for releasing the upper and lower back, performed in both a flat and overhead variation.
- 🧍♂️ The routine concludes with 'deep squats' to test overall mobility, emphasizing proper squat form and balance.
Q & A
What is the first exercise Tom introduces in the mobility flow?
-The first exercise Tom introduces is the inchworm, which involves hinging at the hip, reaching down towards the toes, walking out into a press-up position, and then hinging back up.
How many inchworm exercises are recommended in the routine?
-Tom recommends doing five inchworm exercises in the routine.
What is the purpose of maintaining a neutral spine while doing the inchworm?
-Maintaining a neutral spine while doing the inchworm helps to prevent rounding of the back and ensures that the stretch is focused on the hamstrings without causing unnecessary strain on the spine.
What is the next exercise after the inchworm in Tom's routine?
-After the inchworm, the next exercise is the spider-man lunge, which involves staying in the press-up position and alternating legs to rotate and point towards the ceiling.
How many times should each leg be rotated in the spider-man lunge?
-Each leg should be rotated three times in the spider-man lunge.
What is the significance of keeping heels on the floor during the frog rocks exercise?
-Keeping heels on the floor during the frog rocks exercise helps to maximize ankle flexion and maintain a stable base, which is important for the effectiveness and safety of the stretch.
What is the frog to pike exercise and how many times should it be done?
-The frog to pike exercise involves sitting deep into a frog squat while holding onto the toes and then standing into a pike position. It should be done five times.
How does the 1990 knee drop exercise help with hip mobility?
-The 1990 knee drop exercise helps with hip mobility by dropping the knees to a 90-degree angle and making contact with the floor, which stretches and mobilizes the hips.
What is the hurdler reach exercise and how many should be done per side?
-The hurdler reach exercise involves extending one leg out, reaching down towards the foot, tucking the leg back in, and then kicking the front leg out while reaching the head down towards the knee. It should be done three times per side.
How does the four-point kneeling upper back mobilization help in opening up the chest and upper back?
-The four-point kneeling upper back mobilization helps in opening up the chest and upper back by reaching one hand as far under as possible and rounding to point back to the ceiling, which stretches and mobilizes the thoracic spine and shoulder girdle.
What is the purpose of the tabletop exercise in the mobility routine?
-The tabletop exercise is designed to develop shoulder extension, which is useful for exercises like tricep dips or gymnastics rings. It involves driving the hips up into a tabletop position and then lowering back down, focusing on maintaining a straight back and engaging the upper body.
How does the page turner exercise affect the upper and lower back?
-The page turner exercise is a great release for the upper and lower back. It involves lying on the side, taking the top knee up to a 90-degree angle, and turning over as far as possible while maintaining contact with the knee and the back of the hand on the floor.
What is the final test of mobility in Tom's routine?
-The final test of mobility in Tom's routine is performing five slow tempo deep squats, which assesses the overall flexibility and mobility of the hips, ankles, and upper back.
Outlines
🏋️♂️ Mobility and Flow Exercises
The paragraph introduces a mobility and flow exercise routine led by Tom and Peter. It begins with 'inch worms', a hamstring stretch that involves hinging at the hips and reaching towards the toes, followed by walking into a press-up position and then hinging back up. The focus is on maintaining a neutral spine and only rounding the back when necessary to reach the toes. The routine continues with 'spider-man lunges', performed from the press-up position, where one leg is placed outside the hand and the body is rotated to stretch the back leg. This is followed by 'frog rocks', a side-to-side rocking motion from a deep squat position, emphasizing maintaining heel contact with the floor and good upper back posture. The segment ends with 'frog to pikes', a movement from a deep squat to a pike position, holding onto toes and emphasizing a tucked chin and high hip position.
🏃♂️ Advanced Mobility and Stretching
This paragraph continues the mobility routine with '1990 knee drops', which are performed to mobilize the hips while maintaining a 90-degree knee angle and an upright posture. The next exercise is '1990 circles', where the chest is circled over the knee, shin, or foot, depending on flexibility. The routine then transitions into 'hurdler reaches', which involve extending one leg out and reaching down towards the foot, followed by tucking the leg back in and transitioning to a position where the head reaches down towards the knee. The paragraph also includes mobilization of the upper back through a four-point kneeling position, reaching one hand under the body and rounding the back towards the ceiling. 'Table tops' are introduced as an exercise for shoulder extension, which is important for activities like tricep dips or gymnastics rings. The segment concludes with 'page turners', a side-lying exercise that involves turning the body over and maintaining contact with the floor, providing a release for the upper and lower back.
🧘♂️ Final Stretches and Deep Squats
The final paragraph of the script focuses on testing the mobility developed through the previous exercises. It starts with 'page turning', a stretch that involves lying on the side with the top knee at a 90-degree angle and turning over as far as possible. This is followed by an overhead reach variation of the page turners, which adds an upper body stretch. The routine concludes with five slow-tempo deep squats to assess overall mobility, emphasizing knee drive out to the side, hip drop, and maintaining an upper back posture. The squats are performed with a focus on even pressure distribution and heel contact with the floor. The paragraph ends with a prompt for viewers to share their feedback on the mobility exercises and to engage with the channel for more content.
Mindmap
Keywords
💡Inchworms
💡Hinge at the Hip
💡Spider-Man Lunges
💡Frog Rocks
💡Frog to Pikes
💡1990 Knee Drops
💡Hurdler Reaches
💡Four-Point Kneeling
💡Tabletops
💡Page Turners
💡Deep Squats
Highlights
Introduction to a 10-minute mobility flow routine
Starting with inchworms for hamstring stretching
Technique for maintaining a neutral spine during the hinge
Adjusting the exercise by bending legs if needed
Transitioning to spider-man lunges from press-up position
Executing three repetitions of each spider-man lunge variation
Moving into frog rocks for ankle and upper back mobility
Maintaining heel contact and upper back posture in frog rocks
Progressing to frog to pikes for deep squat and pike exercises
Instructions for performing five reps of frog to pikes
Sitting for 1990 knee drops to mobilize the hips
Executing 1990 circles to increase flexibility over the knee or ankle
Transitioning to hurdler reaches for a deep stretch
Technique for hurdler reaches with a brief toe touch
Mobilizing the upper back in a four-point kneeling position
Performing table tops for shoulder extension and gymnastics preparation
Executing page turners for upper and lower back release
Adding an overhead reach variation to page turners
Testing mobility with five slow tempo deep squats
Final mobility test with a pause and overhead reach in squat
Conclusion and invitation to engage with the channel and other videos
Transcripts
welcome to the channel my name is tom
peter and this is my 10 minute mobility
flow we're going to start off with some
inch worms great hamstring stretch
you're going to hinge at the hip you
know reach down towards your toes
you're going to walk out into a press-up
position
on the way back in keep your legs
straight for as long as possible until
you can touch your toes then hinge back
up we're gonna do five of these you can
notice as i hinge down i'm not rounding
my back straight away i'm seeing how
much can i hinge with a nice neutral
spine before i need to flex you might
not need to flex your spine at all to
reach your toes or you might need to
flex it a lot
if by the time you've rounded your back
you still can't reach the floor then
feel free to bend your legs slightly
also
we're gonna do five of these and then
we're gonna move on to some spider-man
lunges
stay out in the press-up position at the
end of this inchworm then take one leg
put it on the outside of your hand i'm
going to rotate each way pointing to the
ceiling
once you've done both sides switch your
legs around and put the other foot on
the outside of the hand try and
straighten the back leg up turn each way
once
that's one time per side we're gonna
total three per side
so
[Music]
this is the final time then we're going
to move into something called frog rocks
so you're going to bring both feet in
slot the elbows on the inside of the
knees posture upright and then you're
going to rock side to side
when you rock side to side you want to
make sure that your heels stay on the
floor try and maintain some good upper
back posture also keeping the chest
proud pulling the shoulder blades back
and maximize the flexion of the ankles
[Music]
we're about to move on to frog to pikes
so what you're going to do you're going
to sit deep into the frog squat holding
on to your toes then you're going to
stand into the pike we're doing this
five times so sit deep into the frog
squat posture upright and then stand
into a pike position where you're
tucking your chin under and standing
your hips as high as you can get without
letting go of your toes the knees should
be on the outside of the elbows and do
this for five reps
[Music]
this is the final rep then you're going
to sit onto your bum you're going to do
some 1990 knee drops to get the hips
mobilized
we're going to keep the knees at a 90
degree angle you're going to drop until
you make contact with the floor with
both knees
you're going to do five per side try and
maintain an upright posture you can prop
yourself up with your hands or you can
take your hands off completely but if
you do that you still want to maintain a
nice upright posture
stay on to this side now and we're going
to go into some 1990 circles so you're
going to circle your chest either over
your knee shin or foot
keep that knee pushed down if needed
if you're more flexible you'll be making
circles more over your ankle if you're
less flexible your circles are going to
be more over the knee
once you've done 10 each way we're going
to do the same again on the other side
[Music]
in a moment we're going to transition
into some hurdler reaches we're going to
do three per side so flip to the other
side extend one leg out
reach down towards that foot
and then you're going to tuck that leg
back in
and transition over you're going to kick
the front leg out
reach your head down towards your knee
reach your hands towards your toe
and then you're going to hook that back
in and transition back we're going to do
three per side with just a brief reach
down towards your toe
you can prop yourself up with the back
hand if you want to maintain a better
posture
and as you reach your head down towards
your knee you want to breathe out and
try and relax into the stretch
[Music]
next up we're going to mobilize the
upper back you're going to come into a
four-point kneeling position
you're going to be reaching one hand as
far under as you can and then round
pointing back to the ceiling you want to
really open out that chest and upper
back we're going to do 10 on one side
and then we're going to do 10 on the
other
so
[Music]
[Music]
[Music]
after this we're going to move on to
some table tops these are really
important for developing some shoulder
extension
they're useful when you're trying to do
exercises such as tricep dips or when
you're trying to work on the gymnastics
rings i'm going to use my knuckles but
you can just go flat on your palms if
it's comfortable i'm going to drive your
hips up into a tabletop and then come
back down predominantly pushing off your
heels put a slight pelvic tilt at the
top of the movement and you don't want
to arch your lower back you want to keep
your ribs tucked down and in you should
feel a stretch
up your bicep and the front of your
shoulders
[Music]
you've got two more table tops and then
we're going to move on to my favorite
mobility exercise which is going to be
some page turners it's a great release
for the upper and the lower back
you're going to lie onto your side
you're going to take the top knee up to
a 90 degree angle and keep it in contact
with the floor your bottom leg's
straight and you're just going to turn
over as far as you can
maintain contact with that knee and the
back of your hand on the floor
throughout the whole movement
you're going to do five reps and then
we're going to move into the same thing
with an overhead reach added in so
you're gonna do five classic page
turners and then after this one
you're gonna move into the overhead
variation so you're gonna come up
halfway and then reach your thumb
diagonally up feeling a little bit of a
stretch in the lats
once you've done five of these we're
gonna do the same on the other side with
five flat turns and then five overhead
reaching turns if it's more comfortable
you can put a cushion or a roller
underneath that knee that's a 90 degree
bend if you feel like it's okay then
don't worry about that
[Music]
you're coming on to the last overhead
page turning now and then we're going to
test out that mobility that we've been
working on by doing five slow tempo deep
squats
just try and keep pace with me we want
the knees driven out to the side drop
your hips down between the ankles as low
as you can
you definitely want to maintain a good
upper back posture your arms can come
out for some counter balance and just
see what your mobility is looking like
make sure you keep your heel on the
floor throughout the squat and maintain
even pressure between your big toe the
outside of your foot and your heel
on this last rep now i'm going to put
your hands behind your ears i'm going to
squat down i'm going to pause
overhead reach straighten the arms out
pull the arms back
you're going to hold this
and then in a second i'm going to return
the hands behind your ears and stand up
good job thanks for joining my mobility
routine hopefully you did enjoy this
video if you did give it a like check
out my channel there's loads of other
follow along videos you can get involved
with if you're enjoying the content
subscribe which of those mobility
exercises did you find the most useful
put in the comments i'd love to hear
from
Weitere ähnliche Videos ansehen
【脚痩せ】K-POPアイドルのような美脚を手に入れる!太もも痩せ筋トレ&骨盤矯正ストレッチで下っ腹痩せも!
The Best 3 Exercises to Increase Hip MOBILITY (Not Flexibility!)
Hockergymnastik | Beweglichkeit und Kräftigung | Übungen im Sitzen
3 Key Movements Over-50's Should Do Daily!
KAŻDY NORMALNY CZŁOWIEK POWINIEN TO UMIEĆ 🔥
5 Minutos de Ejercicios de Estiramiento que te salvarán del dolor de Cadera y Lumbar
5.0 / 5 (0 votes)