what is up guys welcome back to another video today I am with Tom meric the body Warrior thank you for being here after four years he's back at the studio and I got taller with today's routine to his height 6'4 we're going to teach you some stuff today Tom what are we teaching them we're going to go through a full body flexibility routine I'm not sure I can promise you that it's going to make you taller uh but it definitely is going to make you more flexible so hopefully you're only going to need 7 minutes
we got five exercises gabo is going to do them in real time and we're going to talk you through how to do them correctly how to fill the stretch correctly uh and make the most out of it so they can follow along with us for those S minutes absolutely Absolut so got 7 Minutes follow us where do we start Tom I think we should start with the shoulders always like to start with the shoulders like to start head to toe so we're going to start with some hanging I think hanging is such a fantastic place
because it gets so much of the shoulders um if if you can't hold your B body weight cuz we're going to need to hold this for 1 minute so I'm starting the timer we sorry I would hang down and you just have your feet on the box so the Feet's going to take some weight off we're not necessarily trying to get stronger here although eventually that is going to be the goal we want to focus on feeling a nice stretch over the lats what gabo is doing really really well is he's tucking his sternum in
so a lot of people might just have a bit extended when they hang naturally that's actually fine but to maximize the feeling of stretch we really want to imagine that we're pulling our sternum in together so we have this nice or as close to a straight line as possible you can also experiment a little bit with the orientation of your grip So gabo currently is in a pronated grip if he supernates his hand what this is going to do is it's going to externally rotate the shoulder so again this is going to create more stretch
over it if you want to take this up a notch even more than this what I'm do now is that you can do a hanging Cobra so that would be still a hanging position but we bring the legs under us and that's going to cause extension throughout the body so we're going to get really nice shoulder stretch but it's also going to continue down into into the spine yeah into the spine thoracic spine into the abdominals into the hip flexors even into the hip flexes got it is a minute over there's the minute over nice
right second part of the shoulders we've got shoulder flexion need to bring the shoulders behind us as well so we're going do shoulder extension we're going to do a j and hang this time with rings I'm going to put that minute again so Rings here I think is nice because again we can give ourselves some assistance on the floor like this could be really really intense if Gaba was to take his whole body weight like this is now almost more of a strength move or you can go to an else even more makes it look
insanely easy I would just use my feet make it as as hard or as easy as you want to what about the grip here superation yeah you gone straight for superate this is definitely the most extreme um the best one for developing the bicep element of the shoulder extension but if you feel it a bit too much on the elbows you can play with pronated you can play with neutral like just have a feel what feels best for you uh and then probably the only other thing that liting that here is basically trying to pull
the shoulders blades back together I was going to ask that R the more you try to retract the shoulders here the more you're going to get that stretch round through the pecs as well and if it's too intense probably going a little bit wider might for them a little bit wider the more the more width you add to it the more chest you get less bicep love it yeah that's that minute done you're pretty good nice pretty good count a minute was on my mind so we done shoulders I think we should now move down
to the hips yes and we're going to do my personal favorite on the channel which is a 990 I just don't think you can go wrong with this uh we're going to do one minute per side so I'm going to set the timer again and basically want to think 90° 90° hips we want to think about rolling the hips over so we want that anterior pelv tilt exactly that so want to lead with the chest and then just fold forward as far as you can so this is going to bring us into that nice glute
stretch on the back from here this might be a little bit too easy for some people we can think about basically working towards pigeon so by doing that we would think about pushing this leg backwards and then trying to get this sensation of rolling the hip over this can gradually happen over that minute just you know you can also of a partner like really just helping feeling that effort of pushing the hip over and then maybe you've already got your pigeon down it already feels super easy you can then bring that twist into the Torso
so gabber can think about just yeah rotating round maximally over this front leg that's probably the most extreme stretch that we can get out of a pigeon obviously it's a single-sided exercise so you want to balance yourself out move back to the other side we do our second minute the same thing again leading with the sternum rotating the hips find yourself at a decent stretch spend some time there get comfortable breathe a little bit I would look for the stretch to maybe start at like a seven or an 8 out of 10 go down maybe
to like a five or a six before you then start to move and try to get a bit deeper into it that's probably one of the biggest factors actually when it comes to just improving your flexibility uh is that people will do a stretch fantastic you're stretching but they don't have the intention that I'm going to try and get deeper into the stretch they get to a point they feel the stretch and then they just stop whereas gab's gone from you know a moderate stretch to quite an intense stretch over that duration of a minute
don't stay in your happy place yeah don't stay happy You' always got to be trying to get a little bit deeper just like strength training we try to do more reps we try to get stronger cool so that's I think the hips should move to the everyone's favorite of the hamstrings uh yeah it's actually my favorite it is your favorite and it shows because you've got a really good forward fold I mean a lot of yoga May life so again we're going to do 1 minute so one minute hamstring okay which is going to be
seated standing we're going to do standing because if you're a beginner we want to maximally use gravity to help us so if you to fold forward now we have gravity pulling the Torso down it's going to make the stretch much more plus it's easier to til the hips when you're standing than when you're sit it exactly yeah so let's begin with our to of the um yeah I would say elephant walks and I personally like to do these with hands elevated so maybe for the th first 30 seconds of this stretch we're just going to
almost like floss the pelvis so we're going to bend one leg straighten the other really nice and simple so not only are we going to have this anterior tilt of the pelvis we're now also going to get this lateral tilt side to side when we when we do this movement and you kind of you get this rotation within the pelvis as well so I spend 30 seconds just moving back and forth you're actually find that you will be able to get a lot tighter a lot more compressed and a lot deeper into the stretch naturally
from that and then once you feel that maybe some of that nervy sensation is going away you can then try to hold that pike stretch maximally as gabo is here just grabbing hold of something it could be a weight it could be your ankles and trying to pull that chest as close as you can to your thighs if you want a little bit of help getting tighter with this you can bend both knees at the same time so it just like a mini Squat and then back to straight and that's going to again help you
focus more on that tilting sensation oh yes I felt that perfect was that one minute that was one minute Hell Yeah final one final one we're going to look at the hip flexors all right the favorite the favorite yeah everyone loves hip flexor stretching we're going to do the couch stretch because uh not only do the hip flexors cross the hips they also cross the knee as well so if we bend the knee we're going to elicit a better hip flexor stretch so getting as close as come here on the wall the closer is the
harder it feels too intense just move a little bit away make sure you've got a nice ped mat as well so it feels pretty comfortable we're going to start a minute on the first side gabo is just going to imagine that gravity is just trying to pull him down to the ground so he's going to try and get that hip nice and low as possible and that's going to get the most stretch then we want to think about is our hip in the right position so we want to think about posterity tilting the pelvis so
tucking the bum underneath basically trying to draw a nice straight line throughout and not Arch to the back so it's going to be done by squeezing the glute from here he's going to think about keeping this position and he's just going to gradually try and walk more upright so the lower we have the less hip extension the more upright we go the more it's going to bring the requirement for flexibility over the hips but as he's doing very well being very focused on keeping the right hip position so not letting yourself Tilt at all just
keeping that glute slightly engaged not CH chucking in the lower back keeping the stretch where it needs to be five four three stay with us two one all right beautiful and then we just swap to the other side so again same sort of thing starting low oh so one minute start minute starts what would you recommend if somebody it's stuck in their pelvis and when they go back they lose it how much how strict you are with keeping that position public tilt uh and just just as much as possible I think if if you wanted
to like maximize the stretch over the quad so say we want to be more uppr cuz that's going to be C stretch then I would just move the knee further from the wall so then we can still be in this knee flexed position but it's going to be a little bit less yeah I feel more the beautiful is beautiful love a cow stretch you can't go wrong we can make it hard right you can make it hard yeah if it's if it's feeling a bit easy especially if you just try to reach up with that
right arm only so the same side that you're stretching almost like tilting away from it because the hip flexor does attach onto the spine so if we create that little bit of side Bend you're going to feel it way way more five 4 3 2 one beautiful that's it right yeah that is everything I mean it's not a whole lot of time the main reason we do one minute in each of these stretches is the the kind of general research is the minimum effect of dose is about five minutes per stretch per week so if
we do one minute per day that's 7 minutes we're already above that minimum threshold if you're not seeing progress there's definitely no harm with doing more either holding for 2 minutes or doing this as a circuit uh more than once but this should be enough per day to see some pretty good progress two minutes in a single day or more like 1 minute one day of the week Monday and then Thursday and another minute uh every day every day yeah every day so they're doing this every single day actually yeah you can do 2 minutes
in a stretch you you and the you know research has gone up to like they put people in Boots for the ankles and they hold it for an hour like an 8 out of 10 level of stretch you know like you can stretch for a long Like These are nice passive chilled out is there any diminishing return that they should know about too much stretching everything can be too much prob everything can be too much yeah I would always that's the reason we said a minute per stretch just like start the start at the least
do you see some improvements okay maybe it's not as fast as you like try two in two minutes there you go family if you enjoyed this video Tom thank you so much pleas like it and share with somebody that is not flexible or that is flexible and want to be more flexible and subscribe to Tom's Channel he has follow along for flexibility he also has an app with flexibility handstand strength programs that you would want to check out all the information is down in the description and if you're new to this channel consider subscribing and
I'll see you on the next one peace
