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20 Minute Hip & Spine Flexibility Routine! (FOLLOW ALONG)

Tom Merrick

101,592 views

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FOLLOW ALONG PLAYLIST: Follow Along Routines

This video shares a short hip and spine flexibility routine focusing on moving through different planes of motion. Use passive and relaxed techniques like PNF to realise your maximum range of motion in the glutes, hamstrings and hip flexors.

TIMESTAMPS:
0:00 Welcome to the routine
0:30 Move your spine
3:45 Twist into the hips
5:50 Pigeon
10:10 W-Sit
12:10 Frog Pose
15:00 Hamstrings
18:40 Hip Flexors
21:20 Thanks for watching!

20 Comments

@ridhawirakusumah9351 5 months ago

When my wife suggested this video I was super skeptical . Part of me said this is silly.part of me said this is not going to work and part of me said this is only for those who are already flexible. When I tried and followed along,I found most of the movements difficult because I am so stiff. Yet as I kept trying even when I couldn't do them fully I found myself feeling so much better at the spine... Unbelievable... Tom is genius in creating these unique moves. I am now a believer ....

@resh8198 6 months ago

This was a godsend - uploaded just as I finished a half marathon

@electrucking 3 weeks ago

Ooof this made me realize how tight my right hamstring is. Great routine, thank you. I need to do this regularly

@willyham12 6 months ago

I've been following for a good few years now, and this has to be my favourite stretch routine you've done 👍

@y-atyt 6 months ago

Thank you So much, my hamstrings really needed this✨👍🏼

@poetreenmocean 4 months ago

Fan tastic - I have looked at some of the other comments and they did a pretty good job expressing my appreciation - so grateful you are willing to share your time and gifted sequencing/nuance of all these movements ❤

@justinthareja5881 5 months ago

Best 20min mobility routine along out there. Add 5 mins of weighted CARS and feel amazing

@aucksun 1 month ago

I was in pain before but now I feel like I just spent $1000 at the chiropractor for free! Thank you Tom!

@Snadkir 2 months ago

You are an amazing teacher! Thank you for sharing this with us. I feel great!

@lumiere930 6 months ago

My goat

@Hdyshfjfkkaisik 6 months ago

Amazing! Been coming back to this a lot! Are you planning to do beginner calisthenics routines in nature setting soon Tom, that would be divine! Your calming vibes have been much appreciated, thank u ❤

@Meikyu88 5 months ago

Day 1 of getting back to mobility work after months... So much pain!

@denisweber7192 6 months ago

Another great flexibility routine. Thank you very much, Tom!

@yashinfrfr 6 months ago

Absolutely love your videos, very calming to end my days with it, or just recover from my matches. Could you do a ankle, foot and calves mobility routine i really struggle with mobility in this area, and most stretches feel pointless.