10 MIN MOBILITY FLOW | Full Body Dynamic Stretch

Summary

In 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.