Daily Full-Body Joint Mobility Routine (23-minutes, follow along at home)

Рет қаралды 198,443

Күн бұрын

⚡️ BOOST YOUR MOBILITY FAST with our free routine:
➡️ gmb.io/mobility-boost/
(0:00) - Mobility Session Exercises:
(0:05) - backward facing wrist flexor
(2:27) - forward facing wrist flexor
(3:05) - backward facing wrist extensor
(3:59) - closed chain elbow rotations
(4:34) - quadruped upper spine extension/flexion
(5:30) - quadruped shoulder protraction/retraction
(6:53) - quadruped shoulder circles
(8:02) - quadruped spinal circles
(8:47) - cat/cow
(9:56) - frog stretch
(12:26) - quadruped side-bending
(14:38) - cobra stretch
(15:38) - lunge rotations with kneeling hamstring stretch
(21:49) - squat rotations
(22:58) - three point bridge
Joint mobility exercises can be used as part of your warm-up or as a regular, low-intensity session to improve your range of motion and the health of your joints. You can find more explanation and details on how to use this routine for free on our website: gmb.io/joint-mobility/
Subscribe to our channel: kzfaq.info...
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More ways to keep in touch:
Facebook: / gmbfitness
Instagram: / gmbfitness
Twitter: / gmbfit
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We really hope you found this video useful. Please leave a comment if you have any questions at all. We'll do our best to help.

Пікірлер: 181

@brianlam9429 3 жыл бұрын

Underrated stretching routine. Everyone should give it a try!

@YAakash 2 жыл бұрын

mobility routine, not strectching.

@jsteinbrink3000 Жыл бұрын

By far one of the best mobility routines I have ever done. As a new dad, who does a lot of strength training and boxing, I was super in need, and so far it’s been really helpful.

@JDBoelter 5 ай бұрын

Love the "squat rotations'. How did I not figure this out? Thanks for helping stay 'alive' to the possibilities!

@ignaciovelez2591 4 жыл бұрын

This has been a life saver for me. Tremendous back pain but this has alleviated it... Almost ready to go back to workout!!!. Thank you Ryan and team.

@MrsRockettara Жыл бұрын

I've done this routine almost daily in the last weeks, both as a warm up and as a "recovery workout", I FEEL GREAT! This channel is truly precious and now my favourite thing. Thank you!

@gmbfit Жыл бұрын

Thanks for actually doing it! Really glad it's been so helpful for you :)

@nathanhall4034 3 жыл бұрын

My favorite way to start the day💪🏼 🕢✅

@languagelover9170 4 жыл бұрын

Thanks for including the name of each excersises ♥

@DanDAlittleMan 3 жыл бұрын

*BaCkWaRd FaCiNg WrIsT fLeXoR sTrEtCh*

@mathieugarcia 4 жыл бұрын

Ah that's perfect, love these follow-along videos! My knee is quite stiff right now because of a few bad squats with weights, definitely super helpful!

@alainXspn 3 жыл бұрын

This is the best mobility routine I've been trying. I'll (try to) do it daily. Thanks Ryan and GMB for giving this content for free, it shouldn't be taken for granted.

@ThePANDA1885 3 жыл бұрын

Are you still doing it and if so, has your mobility and flexibility improved?

@mrmunson5423 4 жыл бұрын

This is very good timing. I did the mobility 20 minute routine again yesterday. I’ll do this one today, put out in the garden. I’ve stuck to the flow stuff for a few years, I even did a KZfaq video on how guys have genuinely changed my life for the better, great work guys.

@ryanhurst3068 4 жыл бұрын

mr munson Wow! Thank you!

@mrmunson5423 4 жыл бұрын

Ryan Hurst no problem, check it out. It’s not the best video, but it wasn’t planned. I think I should do a better quality video, where I can say where I am a few years later.

@Kelster23 4 жыл бұрын

I can't help it, I always giggle a little bit whenever Ryan refers to the "elbow pits", He he he!

@ryanhurst3068 4 жыл бұрын

Kelly Luse Ha! Glad i can make you laugh. :)

@devindestefano40 4 жыл бұрын

This routine has been a game changer for me. Have been sleeping ikon the floor to combat sciatica flare up that last week or so. Have literally rolled over the last two mornings and performed this routine before starting my day. Has allowed me to release a bunch of tightness all over. Major win!!! Thanks for posting this.

@ryanhurst3068 4 жыл бұрын

Devin, this is fabulous to hear!

@gmbfit 4 жыл бұрын

Very glad to hear that it's been helpful for you, Devin.

@user-vh2pb7iz1d 3 жыл бұрын

Perfect, thank you, for your giving, God bless you 🙏💫🙏💫🙏💫

@parkour15awesome 3 жыл бұрын

This was an awesome warm-up, thanks for sharing this :)

@Wil_Dasovich 3 жыл бұрын

love it

@poloistanina 3 жыл бұрын

Just dropping in to say how much I like this warmup and that I appreciate you for sharing it in detail. You really got this mobility thing down😍

@gmbfit 3 жыл бұрын

Thanks! Really happy that you're digging it :)

@poloistanina 2 жыл бұрын

Dropping in again to say that I,ve kept doing this routine since my last comment. I start every Tuesday morning with this warmup and it’s wonderful. My mobility has increased a lot, especially the shoulder and hips have benefited tremendously. World’s greatest stretch is a joy to perform these days. Even the darned frog stretch has become bearable😄

@poloistanina Жыл бұрын

Still doing this once a week. It’s that good!

@beatrizc304 2 жыл бұрын

wow , the frog position , the hamstring one and the squat rotations really got me . thank you

@gmbfit 2 жыл бұрын

The frog especially can be uncomfortable for some people. Just be gentle and keep working on it :)

@MustacheVerra 4 жыл бұрын

Nice. Thank you.

@lukeatillo6954 4 ай бұрын

Thank you! 🙏💖😁

@murdockdisraeli3015 4 жыл бұрын

This is exceptional! GWB is a tremendous resource!

@gmbfit 4 жыл бұрын

Thanks man!

@batmangold3318 3 жыл бұрын

I will follow your daily joint mobility routine,

@emirtimur9663 3 жыл бұрын

Thank you master. You're awesome person

@batmangold3318 3 жыл бұрын

Thank you Greg 😊

@daniela-kareenwenzel5714 4 жыл бұрын

A pretty good warm up💪🏻

@becomingaconsciousman 3 жыл бұрын

So good. 🙏🏼 Thanks!!

@kennethmontoya8997 2 жыл бұрын

intense work out love it thanks kassandra see you tomorrow evening have a great evening 😊

@aikidozentrum 4 жыл бұрын

Nice! A lot of inspiration for our own training. Thanks!

@ryanhurst3068 4 жыл бұрын

Sure thang! Glad you enjoyed it.

@SoundSignals 4 жыл бұрын

Brilliant! Thank you!

@ryanhurst3068 4 жыл бұрын

Thanks for watching. :)

@daverttanz 2 жыл бұрын

Just watched this with my cat. The cat was trying to get you out of my smartphone while watching :) Will practice these inspiring exercises tomorrow. Thank you :)

@gmbfit 2 жыл бұрын

haha, give it another try then :)

@starr234 2 жыл бұрын

I really enjoyed this! Thank you! It was so dynamic and enjoyable that before I knew it I had completed the entire warm up!

@gmbfit 2 жыл бұрын

Right on! Always nice when something that's fun also turns out to do a good job :)

@chandraramamoorthy871 2 жыл бұрын

Awesome warm up

@dragonbone5000 3 жыл бұрын

OMG! Amazing. Thanks so much!

@gmbfit 3 жыл бұрын

Let us know how you like it after a few tries :)

@willwassenaar1145 3 жыл бұрын

"warm up" Bruh! That was hard work. I like it.

@gmbfit 3 жыл бұрын

20 minutes of constant movement is not nothing :)

@lifeseyephotoisme3326 2 жыл бұрын

This is a very cool routine!

@AmeeliaK 3 жыл бұрын

The first exercises are so helpful for pianists. I haven't found any better movements to strengthen my wrists. My wrists really got thicker!

@gmbfit 3 жыл бұрын

If it’s painful, you’re pushing too hard. Be gentle and consistent.

@shiva1x 4 жыл бұрын

Great routine, Ryan!

@ryanhurst3068 4 жыл бұрын

Thanks, man!

@isidiazj 3 жыл бұрын

really nice routine indeed

@jankrissPOMV 4 жыл бұрын

Great ! Thanks a lot !

@ryanhurst3068 4 жыл бұрын

You betcha. :)

@garlicgirl3149 4 жыл бұрын

This was fantastic.

@ryanhurst3068 4 жыл бұрын

thanks! Glad you liked it.

@inzeymix 2 жыл бұрын

Awesome !

@iangillandeziwingchunmaste3523 Жыл бұрын

Thanks

@shanemcgrath8622 4 жыл бұрын

Doing this everyday for the last week. Great results.

@beastbuilder 4 жыл бұрын

thanks a lot Ryan and GMB team i really appreciate your work, especially now while i´m fasting in Ramadan totally perfect timing for low intensity movement

@gmbfit 4 жыл бұрын

Oh yeah, that's perfect - glad you're finding it helpful :)

@beastbuilder 4 жыл бұрын

Are more videos like this on the way ?

@ryanhurst3068 4 жыл бұрын

@@beastbuilder Maybe. ;) :)

@beastbuilder 4 жыл бұрын

@@ryanhurst3068 love the humor

@Rici6767 3 жыл бұрын

that was an awesome warm-up! exactly what i was looking for, thank you!

@gmbfit 3 жыл бұрын

Hope it helps!

@Charlie-vh9xr 2 жыл бұрын

@@gmbfit does your mobility course include this type of stuff but more?

@flurblewibble7735 4 жыл бұрын

Excellent, thank you. The four sites I rate way, way above any others are yours, Athlean-X, Calisthenic movement, and redefining strength, oh, and with a dollop of Strengthside. Superb instruction as always.

@gmbfit 4 жыл бұрын

Thanks! Glad we're keeping god company :)

@gmbfit 4 жыл бұрын

@Smarticus Panticous Yeah, Dan is a good egg :)

@miguele.m4818 4 жыл бұрын

u right. they tell u everything but not sets or minutes whatsoever. they want u to go a pay for something as simple as a full body stretching.

@heatherpoletti6692 2 жыл бұрын

Loved this. A lot of these exercises are what I have been doing for my warm-up. Thank you for your detailed explanation of the exercises. It was extremely helpful and helped me to make get the most out of the exercises

@gmbfit 2 жыл бұрын

Thank you - really happy you found it helpful.

@elcopias9102 2 жыл бұрын

Kudos for such a great routine!!!!

@gmbfit 2 жыл бұрын

Glad you dig it :)

@adnanbosnian5051 Жыл бұрын

This guy rules!

@siriuscat Жыл бұрын

This is my first day, how I feel amazing! I thought it was a bit long but when it was over I was surprised how time flied!. Thank you so much, I intend to do this as a morning routine. My stiff back and hips are extremely grateful 🙏

@siriuscat Жыл бұрын

day 3. as amazing as it is my back pain is almost gone! I tried many morning mobility routines and nothing worked this good for me. I am certainly diving into elements. Thank you so much for this I am so grateful💜

@gmbfit Жыл бұрын

That's great news. Just be gradual and consistent. It's not rocket science, but it works! :)

@Edispedis 11 ай бұрын

Wow, I've tried loads of mobility routines, this is one I'm going to stick with daily as my morning routine, it's challenging but very good and interesting too! Thank you

@gmbfit 11 ай бұрын

Right on :) Keep with it!

@VelhaGuardaTricolor 3 жыл бұрын

Thanks! I will make it my routine for a month and see how I feel.

@gmbfit 3 жыл бұрын

Awesome - let me know

@khem931 Жыл бұрын

Wow this is good! :)

@umursamayanyazar8231 3 жыл бұрын

This is amazing, tank you!

@gmbfit 3 жыл бұрын

Let us know how it works out for you!

@umursamayanyazar8231 3 жыл бұрын

@@gmbfit it was very helpful. But my english is not very food. Could you add subtitle ?

@sergekamga4512 2 жыл бұрын

Superb routine. Something I want to do first thing every morning

@gmbfit 2 жыл бұрын

Awesome - It's definitely a regular part of my routine :)

@maxflinter6896 2 жыл бұрын

Soooo good.

@gmbfit 2 жыл бұрын

Enjoy it :)

@kennethmontoya8997 2 жыл бұрын

very relaxing and flexibility feel loose thanks kassandra see you tomorrow 😊

@dennisseesparza2159 2 жыл бұрын

I wasn't a huge fan of this particular routine. didn't get the stretch and mobility I was looking for. All the best to everyone that found this particular video useful

@gmbfit 2 жыл бұрын

Have a good one

@ChengManChing 2 жыл бұрын

Pretty cool that GMB is providing this for free (and I actually own their Mobility program, bought as a follow on to the previous Focused Flexibility training). Ryan and Jarlo are reliable and knowledgable.

@gmbfit 2 жыл бұрын

much appreciated :)

@ChengManChing 2 жыл бұрын

@@gmbfit I'm really enjoying the new (i.e. the praxis platform version) Mobility course. When I first tried it, I saw that it used some locomotion drills (animal walks) as well as focused flexibility work. That made me want to go back and work with walks again. Then, moving indoors for winter, I started the Praxis version of Elements, but about half way through felt like I needed some additional mobility work. So now I'm mixing Mobility and Elements. If I'm do both in one day I skip the locomotion exercises in Mobility (cuz I use 45 minute timings) and skip any duplicated warm-ups/exercises in that day's Elements. That's working out really well. I can feel the difference in only a little more than a month since I started Elements.

@gmbfit 2 жыл бұрын

@@ChengManChing That's great to explore and find the best way to put things together. Both programs have some similar and complementary movements, but with different emphasis. So they stack really well together.

@erichmanstein9560 2 жыл бұрын

i am 46 old from Vienna and i like you exercises

@gmbfit 2 жыл бұрын

cool

@mishkas.animus Жыл бұрын

Can you please make a longer version of this!! This is a great video

@gmbfit Жыл бұрын

It's 23 minutes. You don't need anything longer.

@4kthecat 2 жыл бұрын

My go-to now. 5 days in and today I wrote all the mobility moves into my Workouts Journal. Thanks for sharing this and the ,many other videos.

@gmbfit 2 жыл бұрын

Sweet! Glad it's helping :)

@alexpeelza 4 жыл бұрын

Thank you very much for the routine! I started on the wrist routine a couple of days ago to supplement my martial arts warm up, and have just started on these too. Simply amazing! Maybe I missed it in the video, but I have a question: how many rotations/reps for the squat rotation and in both directions?

@gmbfit 4 жыл бұрын

There's no magic number - just do as many as feels good and move on :)

@davidmcclatchey2133 Жыл бұрын

Just followed this through as best I could. Not sure what part helped my hips but they feel great after..

@gmbfit Жыл бұрын

That's what matters :)

@kman5924 4 жыл бұрын

Pretty good would advise more of a warm up before going into legs and hips. Jumpin jacks and running in place soft ski jumps etc. Rub hands together like when you are warming them up when cold before hand stretches.

@gmbfit 4 жыл бұрын

Feel free to do whatever works best for you.

@drorfrom 4 жыл бұрын

Great! Could it be a cooldown or a rest day routine?

@gmbfit 4 жыл бұрын

Yeah, it's a great one for active recovery on rest days.

@ConfessionsOfALifeCoach 3 жыл бұрын

really enjoyed that one. So much great content thanks GMB fitness

@gmbfit 3 жыл бұрын

Glad you liked it :)

@halamala23 3 жыл бұрын

Thanks for this great and enjoyable routine! I really like your follow along videos especially Ryan as your voice is calming and you have a gentle way of explaining things. Just one question, can I use this routine in the long-term to maintain a base level of mobility and joint health?

@gmbfit 3 жыл бұрын

Glad you like it! You can use it as long as you like.

@halamala23 3 жыл бұрын

@@gmbfit Will do. You guys are awesome for sharing these pain preventing methods, have a blessed one.

@bronwynreading4142 3 жыл бұрын

I did this yesterday. I struggled a bit with the final stretches. This morning my body was sore. Just shows how out of shape I am!! Thanks so much for the free tutorial. Any thoughts on how often I should do this? Is it ok that it made me sore (not hurt)? Any other suggestions to improve my strength?

@gmbfit 3 жыл бұрын

Soreness isn't a bad thing. :) If this is something you're just getting back into, I'd suggest 3-4 days/week to start and slowly build up to longer sessions. If it's helpful, we talk about the different kinds of not-so-good pain, here: gmb.io/injury

@ton9467 Жыл бұрын

This was such a well-rounded routine! So many routines leave out the hands/fingers/forearms. My only thing is that my knees were dying by the halfway point, even with a pillow underneath hahaha I gotta get my knees in better shape!

@gmbfit Жыл бұрын

If you've never spent much time on your knees, that's bound to happen. It's not dangerous though, and with more exposure, you get used to it.

@ton9467 Жыл бұрын

@@gmbfit Wow I didn't expect a reply! I'll keep at it for sure. Thank you for sharing these routines with us!

@ton9467 Жыл бұрын

@@gmbfit coming back to say that you’re completely right! I’ve done this routine about 5 times and my (bad) knees have really acclimatized to it. I don’t even need to put a pillow underneath them anymore 😊 Also, I finally unlocked the World’s Greatest Stretch! Still with a yoga block, but I finally did it 🎉 Thank you so much.

@kimwheatley3478 Жыл бұрын

I’ve been doing this routine for 1+ years and it has prepared my body for my Crossfit class. My improved mobility is a result of consistently doing this routine in the morning. Thank you GMB, thank you Ryan for putting this video together. ❤

@gmbfit Жыл бұрын

Hell yeah, that's so good to hear, Kim :) Really proud that it's been so good to you!

@Baz274Music 3 жыл бұрын

that frog stretch nearly killed me...

@gmbfit 3 жыл бұрын

take it slooooow! it can be a killer for sure

@DarrenAngusMusic 3 жыл бұрын

Would this be helpful for warming up shoulders / rotator cuffs and also the knees for lengthly workouts ? Thanks !

@gmbfit 3 жыл бұрын

yup

@Greg_Chock 4 жыл бұрын

No jeans for the mobility routine? 😁

@gmbfit 4 жыл бұрын

Hahahaha, laundry day ;)

@KitLaughlin 4 жыл бұрын

@@gmbfit They look like Prana pants to me-they are stretchy. I have three pairs.

@smrki1 4 жыл бұрын

Excellent, thanks! Is this part of the elements program?

@gmbfit 4 жыл бұрын

Nope

@smrki1 4 жыл бұрын

GMB Fitness So which program should I get then to be similar to this?

@AmeeliaK 3 жыл бұрын

@@smrki1 Mobility. But some exercises are also in the elements program, for example the wrist exercises.

@inzeymix Жыл бұрын

As a beginner,I use this follow along as a workout 😅

@gmbfit Жыл бұрын

That's great. Keep at it and move onto something else when you're ready. You're doing the work, and that's what matters.

@AhsanKhan1998 3 жыл бұрын

Is this routine ok for post workout stretching? I ask this because this is a "warmup" according to the video. I'm looking for a routine that would stretch most of my major muscles and help with my flexibility.

@gmbfit 3 жыл бұрын

It's fine, but we have lots of other options on our channel you should check out and try. See which one suits you best.

@TimOrd93 2 жыл бұрын

Thanks for this, Ryan! Some parts feel a bit battered after this 😂

@gmbfit 2 жыл бұрын

haha, yeah you'll definitely notice any tight areas

@RichardJohnson-up9js 9 күн бұрын

looks legit for jiu-jitsu

@gmbfit 5 күн бұрын

absolutely - though we also made this: kzfaq.info/get/bejne/rK5lgNaBstyqm6s.html

@Theaterofthepilgrammige 2 жыл бұрын

Good Day! Are there necessary modifications for a chronically dislocating shoulder? Thanks!

@gmbfit 2 жыл бұрын

Ideally, you'd be working with a physical therapist to address the causes of your issues.

@Theaterofthepilgrammige 2 жыл бұрын

@@gmbfit thanks for the suggestion. It's for my brother (whom I'm hoping to encourage to start a mobility routine!).

@gmbfit 2 жыл бұрын

@@Theaterofthepilgrammige Ah best of luck to him. If he just needs some mobility work, maybe this will help: gmb.io/shoulder-mobility/

@Theaterofthepilgrammige 2 жыл бұрын

@@gmbfit thank you!

@nv0us 2 жыл бұрын

Hi. I just started doing this. For the warmup wrist routines, I have slight pain in the left side of my right wrist, where the thumb joins the wrist. Is that normal for beginners of this routine? I also notice the pain when doing pushups.

@gmbfit 2 жыл бұрын

Be gentle. Build up gradually. It just means you're hands/wrists are tight. They won't be after a few weeks :)

@nv0us 2 жыл бұрын

@@gmbfit Thanks for the response and encouragement. Aloha and have a great day 🌈

@lesliebateman5970 3 жыл бұрын

Seems like a great routine but it kills my wrists! Any suggestions?

@gmbfit 3 жыл бұрын

Do less. Shift more weight off your hands where possible. Keep consistent and gradually build your wrist strength :)

@nv0us 2 жыл бұрын

Then going into the backward facing wrist... Ouch!

@gmbfit 2 жыл бұрын

Take it slow. Don't push through pain.

@Warvet1022 2 жыл бұрын

How does this compare to the Mobility program that you sell? if I did this everyday vs if I did the GMB mobility program that I bought?

@gmbfit 2 жыл бұрын

Have you done any sessions of Mobility? If you own it, that's by far the easiest way to see what's different. The main similarities are that both of them use the word "mobility" in their titles and generally can improve your mobility. The differences are almost everything else. How does hearing a song on the radio compare to Spotify or Apple Music? It's kinda the same thing here.

@Warvet1022 2 жыл бұрын

@@gmbfit I do own GMB mobility and have done about 20 sessions of GMB Mobility, but have never done this free 20 min session. I guess i was just wondering if a 20 min full body routine is better then 15 min of a focused routine on something like spine, or hips, etc. If I only end up doing it 3x a week, would I get more out of a full body routine?

@gmbfit 2 жыл бұрын

No. The program is more complete and better if you're doing it consistently.

@Peshur Жыл бұрын

@@gmbfit Sure. But being consistent is the hardest thing of all the hard things. Sometimes you just want a one stop shop full body awesomeness...above warm up does that. Can you do some more full body content please.

@gmbfit Жыл бұрын

@@Peshur Plenty here: gmb.io/programs/

@InstazomeASMR 3 жыл бұрын

im so sore after this, is that normal lol. my right hip muscle is killing

@gmbfit 3 жыл бұрын

Soreness is completely normal, but you might consider trying with less push into those tighter areas next time.

@lilc8335 3 жыл бұрын

Super cheesy music hahah but great warmup. Do you have any standing stuff?

@gmbfit 3 жыл бұрын

Yes, we have standing stuff.

@lilc8335 3 жыл бұрын

@@gmbfit any recommended standing mobility workouts?

@HealthyMBS1 9 ай бұрын

I'm so out of shape this isn't my warmup. It's my workout

@gmbfit 9 ай бұрын

That's fine. Do what you can do. Keep doing it. You'll get stronger :)

@DM-yq3pr 2 жыл бұрын

Is anyone here after having back surgery? L5 micro discectomy to be specific. Cheers

@gmbfit 2 жыл бұрын

We do have folks who are the mend after injuries and surgeries use our programs and videos to rebuild their foundation but you'll want to make sure that you'll cleared for movement for diving in. :)