5 Minute Upper Body Mobility Routine! (FOLLOW ALONG)

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6 жыл бұрын

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FOLLOW ALONG ROUTINE PLAYLIST:
FLEXIBILITY + MOBILITY PLAYLIST: goo.gl/PJ2diQ
ROUTINE:
A1. Cat-Cow - 5r
A2. Thread The Needle Stretch - 30-40s per side
A3. Table Pose Rocks - 10r + 10s
A4. Kneeling Butchers Block - 30-40s
A5. Prone Shoulder Dislocates - 5r + 10s
A6. Prone Pec Twists - 5r per side
MUSIC BY:
Chuki Beats
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Intro: 2BAD - Space Cake [FSTU Release]
• 2BAD - Space Cake
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See you in the next video!

Пікірлер: 175

@BodyweightWarrior 6 жыл бұрын

Who's going to use this routine to open up those shoulders? :)

@augustasnaslenas2744 6 жыл бұрын

tomorrow definitely will try this one before my handstand session :)

@user-xr5cz2mr4v 6 жыл бұрын

Tom Merrick is this good to fix and balance uneven shoulders ?

@finboyYYC 6 жыл бұрын

So glad to see another follow along

@missmoneypenny333 6 жыл бұрын

Been doing consistently all week, seeing major improvements on my lifts. Thank you so much!

@discoverpeople8069 6 жыл бұрын

We are! :-D So many have pains in this area and does not breath freely nor relax well. We´ve been looking for exercises just like these and are thrilled with them!! :-D

@GutenbergBabble 3 жыл бұрын

This is the only time I’ve ever heard someone explain a cat-cow as something done primarily with the shoulders instead of the lower back. I finally feel like I’m *actually* doing something when I do that move!

@manu0696 2 жыл бұрын

Same here

@SoulFighter27 2 жыл бұрын

the thoracic spine(upper back) should be the most mobile, so yeah that cue with the shoulders really help, my spine felt soooo much better when i actually moved my thoracic

@Jay-fq8uz Жыл бұрын

its serves many purposes, its great for the whole spine especially when my lower back gets locked up. you should be flexing you core and really trying to slinky that spine

@BastienAdrien 6 жыл бұрын

Thx for the great content. Appreciate the diversity on this channel, keep it up

@joshgallacher9627 4 жыл бұрын

Great upper body stretches. Could not do the pole over the shoulder when lying down at all haha but will definitely be trying again until I can. Thanks for all these videos Tom 👍

@zoejohnson225 4 жыл бұрын

wow! upper body feels great now thank you. look forward to more

@kristareganmusic 3 жыл бұрын

Life. Saver. Thanks again for predictably amazing and helpful content!

@houseatreides6683 2 жыл бұрын

You're the man Tom. Love your videos!

@MonkdogXD 6 жыл бұрын

Yes! Thank you so much! I love those short follow alongs!

@BodyweightWarrior 6 жыл бұрын

Short and sweet :)

@2000triathlete 4 жыл бұрын

Came across your channel. I guess KZfaq knows I need more mobility work!😀 Anyway, enjoying the 5 minute routines follow along. New sub!!

@matthewcowievideos 6 жыл бұрын

I'm Tom Merrick and WE are working out!

@sjupi7941 6 жыл бұрын

Your videos are great! On point and not unnecessarily long, love it

@emilymarshall6395 6 жыл бұрын

I love your follow alongs! More please!

@BodyweightWarrior 6 жыл бұрын

definitely doing it :)

@daus9190 6 жыл бұрын

Thanks for the routine

@candycegreen5010 3 жыл бұрын

Love this stretch for a long day at the computer!

@kristareganmusic 3 жыл бұрын

Again. Exactly what I needed. My migraines sort of start in my shoulder area and only begin to improve when I can loose it all up...this is a major win! Thanks as always 👏💕🥳

@kristareganmusic 3 жыл бұрын

*loosen

@trampflips101 4 жыл бұрын

<a href="#" class="seekto" data-time="112">1:52</a> doggo waves hello

@thenach2 2 жыл бұрын

Thanks Tom! Incredible sensations

@btmovements360 6 жыл бұрын

Another great vid. Can’t wait to try these and shout you out ✌🏾

@BodyweightWarrior 6 жыл бұрын

Thanks Carlos, appreciate the support :)

@jamesdesmond1755 3 жыл бұрын

Thanks man this helped a lot.

@AppleMustang 6 жыл бұрын

This is awesome Tom! More follow alongs please! :)

@BodyweightWarrior 6 жыл бұрын

I'm trying! Any suggestions welcome :)

@facualexandre 6 жыл бұрын

This is awesome!! Thank you Tom

@BodyweightWarrior 6 жыл бұрын

You're welcome :)

@joannaecka4385 Жыл бұрын

Amazing!! Thank you!!

@adampzakaria 3 жыл бұрын

Excellent routine, wow.

@maximelieven9655 4 жыл бұрын

Hey Tom ! Thanks for the video very useful. Would that be a good training to open my shoulders for gaining mobility in order to perform the bridge ? Thanks and keep going

@ohhiguy 6 жыл бұрын

Very nice job. You make it look easy.

@BodyweightWarrior 6 жыл бұрын

Loosey goosey as always Guy

@elliottnash8306 Жыл бұрын

Fantastic shoulder

@rafaelcaxinaua8588 6 жыл бұрын

Thanks Tom !!!. I´m learning a lot with you !!!! I´m from Brazil !!!!

@BodyweightWarrior 6 жыл бұрын

Happy to help :)

@jonesababio2313 6 жыл бұрын

Hi man, I'm following you since 2 weeks now and I'm very motivate by your method. thank you and keep going Sorry for english it's not very good but I speak french and I learn english with your video too ;)

@BodyweightWarrior 6 жыл бұрын

Thanks Jone, appreciate it! Best of luck :)

@nils0603 6 жыл бұрын

Nice one Tom. Especially because i do a very similar routine. This makes me feel healthy 😅

@BodyweightWarrior 6 жыл бұрын

haha, good to hear Nils

@MrSebstter 6 жыл бұрын

Simple, fast, effective. Thanks a lot ;)

@BodyweightWarrior 6 жыл бұрын

Welcome Seb

@benpearce2374 3 жыл бұрын

Great vid. I’m defiantly too tight to function aha. Any tips on being able to do the second last exercise (with the bar going over your head?). My broom pole is to short and I just can’t get my arms over my shoulders

@markusrittner5518 6 жыл бұрын

Hahahaha, opening the video like a boss! Love it! 👏👍

@BodyweightWarrior 6 жыл бұрын

intro pro haha

@ntiago5245 6 жыл бұрын

I finished now and i love it!

@BodyweightWarrior 6 жыл бұрын

Thanks Nuno :)

@them1ku 5 жыл бұрын

I have a lot of upper body tightness and inflammation. Going to take this routine to do in the morning. Let's see how this goes! Keep it up!

@carlosespinoza-fh4fo 5 жыл бұрын

Any update?? How u r doing?

@groomish2085 5 жыл бұрын

Did it this morning after taking dog for a walk i feel so good after with all these shoulder problems

@lielialo5352 3 жыл бұрын

I love it

@ijm6478 6 жыл бұрын

Hello Tom 😊 I'm suffering from bad shoulder posture and trying a lot of things which have helped me quite a bit, I'm going to try your routines and see if they work out for me. Just wanted to ask: - What exactly do you mean "open up the shoulders"? Also - Is this routine going to help me combat my problem? Thank you 😊

@marcogebert4365 6 жыл бұрын

I will definitly give it a try. Both thumbs up for this one

@BodyweightWarrior 6 жыл бұрын

Good luck Marco :)

@marcogebert4365 6 жыл бұрын

Tom Merrick really nice and short routine, had sour muscles the next day, nur it is exactly what I need for my shoulder mobility

@robynsmits3393 Жыл бұрын

I love the stick mobility stretch! Always done this as it feels good for me , tho my dog also loves the stick and she has to exercise her self control when I do this she starts crying about it haha

@Nunak91 6 жыл бұрын

This floor pec stretch. I was stetching by fixing my shoulder against wall/doorframe, but the floor one is way better (or maybe just different). And lat stretch, my lats keep trying to internally rotate the shoulders and break the stick. Gotta breath and relax. Thanks for this video.

@BodyweightWarrior 6 жыл бұрын

Isn't it a beauty, both powerful stretches :)

@antoynebeaucheminroy9197 4 жыл бұрын

Hey it happens frequently to me to feel pain in my right tricep near the elbow when i am doin stretches that require a locked fully opened elbow like the biceps stretches for example .

@amandaeloy311 5 жыл бұрын

What the hell, I wasnt even able to lift my arms above my head in that one with the broom stick

@Axel-gh3rn 4 жыл бұрын

Same

@SaiyanLegacy 4 жыл бұрын

Even I can't, try doing it with a resistance band it works much better

@natashaward625 3 жыл бұрын

So relieved it's not just me. Need to work on this.

@RonnyEwanek 3 жыл бұрын

Haha same here! I have used a towel to do it, but using the bar I just go back as far as I can and hold it. Just makes you realize how stiff we our! We'll get there! 💪

@charlottesealby432 3 жыл бұрын

So glad others are struggling with the stick overhead, thought it was just me 🙈

@michelledepew6169 6 жыл бұрын

I do aerial fitness and this routine is a lifesaver. I have a question, I think it’s the kneeling shoulder blocks, when I do those my hands for some reason want to meet and don’t stay in line with my elbows. Is that an issue?

@dansaunders4 6 жыл бұрын

Hey Tom, love the stuff you put out. This question is a bit off topic from the video but I'm just curious. What does a normal week look like for you in terms of training. How many strength workouts and mobility sessions do you do each week? Are they combined or separate? If they're separate would you put end range strengthening with strength training or with mobility? What I've been doing is 5 strength training days (2 lower body, 3 upper body) mostly body weight training but some weights and I incorporate end range strengthening /loaded stretching into it. Other than that I do some static stretching through the week separate from my training sessions.

@BodyweightWarrior 6 жыл бұрын

That sounds pretty similar to what I personally do although less strength sessions :)

@Nortrin 10 ай бұрын

🙏🏻❤️

@anshumansingh3642 5 жыл бұрын

Nice correction

@TheSavants 6 жыл бұрын

Good video tom!

@BodyweightWarrior 6 жыл бұрын

Thanks!

@TheSavants 6 жыл бұрын

I thought of an idea for a video! Could do a guided handstand progression where you physically coach a beginner how to handstand. Like your pancake tutorial with 2 meals.

@BodyweightWarrior 6 жыл бұрын

Could be a cool video to do :)

@maarten495 6 жыл бұрын

Hey Tom, what would be a good practice if you aren't able to do the last exercise?

@jaisingh3781 3 жыл бұрын

Rotator cuff from coming sound push up time left side solder what kind stretching fallow recovery form please suggest me

@madysarr8845 5 жыл бұрын

Hi Tom. In the table position is it not better to have shoulders externally rotated by rotating the palm

@fidopapoi7792 4 жыл бұрын

Will add this to my mobility routine, thank you! Lmao when you let the stick go and said: It isn't that easy as you can see 😂

@julianparcer1357 2 жыл бұрын

My grip breaks during the shoulder dislocates. It's as if I'm missing mobility or there is tightness in the wrists/forearms. Does anyone know how to remedy this?

@eldontyrell4361 2 жыл бұрын

My shoulders pop a lot on the shoulder dislocates with the pole, is this okay? My pole is a tad short and so are all my resistance band.

@howiseetheworld3581 4 жыл бұрын

Should this be done everyday? If not, how many times a week?

@chrisbellavia 4 жыл бұрын

would you suggest doing this every day? or a few times a week?

@jordanh962 6 жыл бұрын

Hey Tom, would this routine be useful as a warmup, following myofascial release and prior to resistance band work for an upper body workout?

@BodyweightWarrior 6 жыл бұрын

That's what I use it for :)

@RoshanSenaratna Жыл бұрын

Anything for loosing up the neck?

@jordanlariviere1893 6 жыл бұрын

Thanks for the routine Tom. Why did you choose internal vs external rotation of the shoulders during table exercise?

@BodyweightWarrior 6 жыл бұрын

Try both and see what gives you a better stretch. Ext for most people will be best :)

@jordanlariviere1893 6 жыл бұрын

Thanks for the answer! Definitely feel it more in external.

@bighelie1922 5 жыл бұрын

Is this good for shoulder pain?

@bennythebear0711 6 жыл бұрын

Shoulder injury cut me down in my prime I’m praying to the lord I can get back and try this out

@BodyweightWarrior 6 жыл бұрын

Sames! pray for shoulders :)

@2spacey696 6 жыл бұрын

Quick question I have just started to workout doing calisthenics I do a 5 minute full body dynamic warm up and I do 10 minutes of stretching afterwards. I'm not really sure where I should fit in mobility training?

@BodyweightWarrior 6 жыл бұрын

Where you can, post workout is good :)

@emma-xt5iy 4 жыл бұрын

How many reps do you recommend?

@MarioAmadeu 3 жыл бұрын

Day 9 of 300

@red-eagle0409 6 жыл бұрын

Hi Tom, I have a question: should I do this before or after workout?

@BodyweightWarrior 6 жыл бұрын

It's a great upper body warm up and mobiliser :)

@Sk27_ 3 жыл бұрын

I think after workout would be better because then it would also act as a cool down. 🤔

@TheMadmonkeys101 2 жыл бұрын

Is it just me or is it literally impossible to do the prone shoulder dislocates? Like my shoulders refuse to go up 😂

@jeffpence6163 6 жыл бұрын

Hey Tom. What does it mean if the shoulder dislocates give me an uncomfortable sensation on my left wrist? I've never injured it before and it does just fine with everything else I do. I don't understand lol. Definitely gonna implement the cat-cow exercise btw - dont know why i never considered it in my routine.

@Nunak91 6 жыл бұрын

When I use stick I always gotta loose up one or two fingers, cuz I can't rotate my arm/wrist so far. So, for now, I switched from stick to band and it's fine. You can do the same if u use stick.

@BodyweightWarrior 6 жыл бұрын

Try using a resistance band as it allows your hands to move and rotate slightly :)

@ferdiansyah 6 жыл бұрын

Hi tom, I have shoulder injury, my shoulder always going to dislocated. It is possible to come back to normal?

@BodyweightWarrior 6 жыл бұрын

I don't know but I would really invest in getting rehab from a good physio :)

@ziemian1992 6 жыл бұрын

What should I do if I feel elbow pain during shoulder dislocation (when stick comes behind back)? What a winter in UK ;)

@BodyweightWarrior 6 жыл бұрын

Try going wider with your hands and focusing on the shoulders, I know right!

@feckingegg9146 5 жыл бұрын

I just got an add that I was able to instantly skip *WHAT WIZARDRY IS THIS?!*

@syedfarzanulhaque3517 3 жыл бұрын

the ultimate happiness😂

@davidkliewer5095 6 жыл бұрын

Hey Tom. Just curious what your current supplementation looks like.

@BodyweightWarrior 6 жыл бұрын

It's verryyyyyyy varied, maybe in a future vlog :)

@MarioAmadeu 3 жыл бұрын

Day 17 of 300

@thelastmantospace4891 2 жыл бұрын

I can only get my shoulders up to about 70 degrees for the prone shoulder dislocates. Is this normal for a beginner?

@thelastmantospace4891 2 жыл бұрын

Whoo im finally able to rotate my shoulder 180 degrees!! But i cant seem to go back to my starting position :P Will keep trying tho. Much thanks!! :)

@totallyraw1313 6 жыл бұрын

Does it matter if you do shoulder dislocates in the standing or prone position in terms of effectiveness?

@BodyweightWarrior 6 жыл бұрын

It's more effective prone because it reduces compensations and focuses more on ext rotators and posterior delts :)

@BastienAdrien 6 жыл бұрын

How about a lower back / hip mobility or did I just don't recognize it yet ?

@BodyweightWarrior 6 жыл бұрын

Got plenty of routine on my channel :)

@casper4686 6 жыл бұрын

I want to learn handstands and human flag but i have extremly stiff shoulders. If I do this routine twice a day, is that going to be enough to make some decent mobility progress? Or should i supplement this with something else?

@BodyweightWarrior 6 жыл бұрын

once should be good but take your time :)

@CANIbirne 5 жыл бұрын

Hi Tom, quick question: It was impossible for me to perform the exercise at <a href="#" class="seekto" data-time="293">4:53</a>. What are your recommendations on getting better at this exercise?

@charlescartier1945 5 жыл бұрын

I can't do it either. Not even close. So I substituted the stick for a resistance band.

@CANIbirne 5 жыл бұрын

@@charlescartier1945 that sounds like a good idea :) thanks man

@alina-wp5bg 4 жыл бұрын

NOW THAT IS A CAT POSE!

@marinriv514 6 жыл бұрын

Idk if its just me but Tom you are looking more muscular. Great vid as always!

@alumetorz5477 6 жыл бұрын

looked through the comments to see if i was the only one who thought that.

@BodyweightWarrior 6 жыл бұрын

I'm trying haha, thanks :D

@superseiyan 4 жыл бұрын

If you can’t do broom over head can we still do to our maximum reach? Can we get there even if older (40s)?

@andrewnelson7143 4 жыл бұрын

I used a long piece of rope which was able to help me go more toward the side as opposed to right over head. Hopefully this helps you work up to the broomstick!

@aleksandar4411 4 жыл бұрын

Guess i will need wider bar.

@frameshifty 6 жыл бұрын

My right shoulder pops out of place pretty easily. I want to strengthen my shoulders, but I know that one is much weaker than my left. Should I just try not to push it so hard and be mindful during my training?

@FiveN9ne 6 жыл бұрын

I'd go and get surgery to keep it in place

@BodyweightWarrior 6 жыл бұрын

I don't know but I would really invest in getting rehab from a good physio :)

@KS-ch6sm 6 жыл бұрын

What are your views on convict conditioning as a program?

@BodyweightWarrior 6 жыл бұрын

never tried it :)

@stavmangr 3 жыл бұрын

I wonder as an amateur bodybuilder going to be pro doing these mobility routines is good or I would lose strength and I would be prone to injuries

@jazwhoaskedforthis 2 жыл бұрын

Mobility is never gonna take your strength away, it’ll help your lifts and keep you safer long run.

@felixupsidedown2218 6 жыл бұрын

Is it funny that I am eating while I watch this follow along? :D

@BodyweightWarrior 6 жыл бұрын

lol

@sebastiandk9575 6 жыл бұрын

Tom, it means "f*ck you" when you put two fingers up that way around lol

@BodyweightWarrior 6 жыл бұрын

lol

@mostafazewail3287 4 жыл бұрын

I can't rotate my shoulder using the stick, can someone please recommend me a routine that enables me to execute this exercise ?

@KrisNaun 3 жыл бұрын

Use a band instead

@mostafazewail3287 3 жыл бұрын

@@KrisNaun Thank you ❤️

@mirandaburke3331 5 жыл бұрын

How many days a week should I do this. I want to become a contortionist

@owen5128 5 жыл бұрын

Miranda Burke everyday

@Sam-yg1lt 4 жыл бұрын

What’s the best way to build up to the exercise with the bar because my shoulders are so inflexible I can’t do it.

@soph3420 4 жыл бұрын

I use a resistance band instead of the stick. I can rotate my shoulders with that, until I become more flexible.

@augustasnaslenas2744 6 жыл бұрын

Can I do this routine daily?

@BodyweightWarrior 6 жыл бұрын

Don't see why not :)

@TheHeartRobb 6 жыл бұрын

I want to thank Tom's parents and the creator of grey sweatpants for this booty-ful video.

@BodyweightWarrior 6 жыл бұрын

lol

@lifewithcats1163 4 жыл бұрын

Robert W yessss.. great ass

@milesnicholas597 Жыл бұрын

I’m sure this is very effective, but no way I’m doing that at my gym 🤣

@dragonofthewest8305 4 жыл бұрын

I dislocated my shoulder and I used to be able to pull arms over my head (prones shoulders dislocates) I can't do it anymore since I dislocated my shoulder is it dangerous for me to practice that strech to try and regain that mobility??

@Divneetsingh95 6 жыл бұрын

"prone shoulder disclocates " , what do you mean by that ?

@BodyweightWarrior 6 жыл бұрын

prone = lying face down and then the name of the exercise :)

@Divneetsingh95 6 жыл бұрын

Tom Merrick my shoulder dislocated a couple of years ago had a surgery right after , should i proceed with the excercise ?

@Divneetsingh95 6 жыл бұрын

Tom Merrick just asking because i haven't the same mobility after the surgery .

@JoseVargas-yd8kn 6 жыл бұрын

Is not simple,look very hard to turn arms back ,I gonna try...good video !to mmmm! Your hands look better ...don't forget some daily. moisturizing lotions ....