Dynamic "Daily 7" Flexibility Routine! (FOLLOW ALONG)

foreign [Music] what's up body weight Warriors welcome back to another follow along and today we're going to be revisiting the daily seven seven stretches focusing on improving positions that will give you an all-round benefit for improving your flexibility this one's a slightly different we'll be looking at a more Dynamic approach you're not really going to need anything other than some time and space so let's jump straight into this routine we're going to start off with some breath extensions and this is going to focus on the first position which is the neck and the spine so you're going to want to start ideally kneeling is is good but you can be sat on a chair on sofa it's still going to work the same we're just going to bring awareness to the ref so as you inhale we want to move into extension so that's going to evolve looking up and as we inhale you're just going to tuck the chin I'm going to start with small movements first just thinking about just literally just the head moving exhale we're going 10 of these in total so 10 nice deep slow breaths but as we progress through the 10 you're going to allow a little bit more of your spine to move so I'm gonna start rounding a little bit of the thoracic and as I inhale I'm going to start extending a little bit through the shoulders so basically just moving with the breath and you can really feel that if you feel there's a section that feels a little bit tighter you can try and focus on hinging over that point if it's more the neck if you're getting some relief just moving the next stick to that if you're feeling it really moving through the whole spine and sticks to that so 10 in total we're gonna inhale extend like so Flex you can even include the arms so inhale turn the Palms out pull the arms behind you exhale turn the Palms in round the shoulders we'll do one more here so inhale and then we're gonna exhale staying on with floor we're going to move to the next position which is four shoulders and specifically shoulder extension so we're going to go into what would be a tabletop lift so we're gonna have Palms facing fingers facing away from us feet nice and planted it's going to pin the shoulder base back press into the ground use the glutes and try to push through the midline push away from the floor we're looking for a stretch over the bicep into the shoulders and lower back down again we're going to do this lower breath so we're going to inhale pause at the top exhale come back down so the breath is going to be a bit of a theme of today's session it's going to be nice smooth slow we're going to do 10 of these in total just moving with the breath it's important we just try to keep the arms locked in this position so you keep that stretch over the bicep and then as we fill the shoulders open up what we can try and do is that as we lift up we try to push our knees a little bit further forward so we exasperate the stretch over the shoulders a few more here keep it in time with your breathing and then last one perfect I'm gonna say seated and we're actually going to move to a favorite here on the channel which is the 1990 position so front leg is going to go straight in front of you knee bent 90 back leg outside degrees knee bent to 90. we're going to do some seated hinges so we're just going to hinge forward I'm going to focus on feeling a stretch on the glute there is a little adjustment that you can make if you want to we're going to bring this back leg forward into what would be a figure four position and then this is going to nicely challenge not only the front leg but also the back leg for internal rotation as well it's exactly the same movement hinge further forward it's just that if you don't have the internal rotation requirement you're going to be kind of leaning over towards the side which is not necessarily what we want so give both a try see what you prefer I'm gonna go for the figure four one and again we're gonna inhale Lean Forward exhale come back out of it and when we're leaning forward as you lean I want you to think about trying to pull this leg back into your stomach try to pull the belly button forward keep the back relatively straight good stretch over that glute and come back out of it it's going to do five per side so nice inhale really try to reach the chest as far forward as you can here trying to go deeper on each rep we can also think as as we move these reps try to bring that sternum more towards the middle of the shin rather than just over the knee so last one here I'm gonna come back I'm gonna swivel our hips around so on the other side you can start with the 1990 we can start with the figure four we do the same movement so try to square the hips up think about pulling this hip back in the socket support with the hand just going to lean the chest forward hinging at the hips and pushing back up when you sit back up try to sit and try to think about putting this internally rotated hip down into the ground inhale as you get down exhale as you come back up now this is a good routine just to work on a daily basis starting to watch nicely in the morning or even as a warm-up and if you're still not warm then you can always try today's sponsor which is me and the new less stress more stretch switch they keep you warm there's nice stretchy oversized so you can be good for training or just wearing day to day if you want to check them out there'll be a link down below maybe one more here so inhale on the way down nice reach forward with the chest come back up to the top swivel back to the center I'm going to come forward into just the squat position I'm going to go up into a pipe but with the pike we're just going to let the knees Bend slightly so I can fill that my stomach is resting on my thighs so I'm not going to completely straight locked out effort of Pike slightly bending when I have Palms being able to comfortably touch the ground so if you're kind of dangling on your fingertips just bring something over that can give you a nice firm pressing so we can take a little bit of the weight off the upper body just going to make this a little bit more comfortable we're going to do again with the breath we're going to sweep away sweep to the left or the right hand side as you do so you're going to straighten the opposite leg so I've gone to the left hand side I'm going to straighten my right leg feel the quad engage feel it straight and keep the left leg bent as I exhale and sweep around to the right hand side I'm going to use the quad to straighten my left leg keep the right leg bent inhale swap sides there's this nice Elephant Walk we're just going to go back and forth between these two try to keep it with the rest so inhale pause for a second exhale back to the other side so we're gonna need 10 in total so this is number three now I'm gonna be number four as you come back to the center fill both legs Bend and then just straight in just the one side the opposite that you're retaining I feel a stretch in the hamstrings here but also into the lower back as well with this twist it's really one more per side just for luck because this one feels nice perfect we're going to come down now back onto the floor we're gonna go into a lunge position left leg forward right leg back nice dance lunge I'm gonna do some lunge reaches so what you're going to do here is you're going to shift forward again as you inhale as you get down as deep as you can think about your glute on this back leg pushing the hip down and forward as you get into the bottom he's going to reach the hands up as we exhale we're just going to come back to that starting position so it's really focusing on this leg doing the work here you keeping the glute engaged As I push down and then as I come up the thing about dragging my knee forward something up pulling my leg forward the Hip Flex is doing the work both in terms of stretching and also a little bit of strength so we're going to do five side again with the rough inhale as you go down nice reach pause at the top exhale as you come back up so I don't know if the reach feels a little bit intense just try to come down inhale lean back into it feel the glute squeeze and then press back out five per side this is number three it's four and one last one here really feel that glute squeezing into the top we're gonna pause in this blonde position for a whole nother breath so exhale as well inhale again and then as we exhale we push into top position it's the right side done swap back around left leg goes back right leg comes forward exactly the same thing Ease on into if you need to so shifting down glute goes first inhale lean back into it pull yourself back up she acts out two three more and then the last one here we're going to stay for that extra breath in the bottom position so use the glute on the back leg push down nice deep stretch over the hip flexor reach the hands up to the sky and then on that exhale push yourself back up I'm gonna move now to a single leg frog position so staying kneeling see my right leg I'm going to keep my right leg bent and straighten my left leg so here I can support myself you can play around with a foot position but essentially into kind of like a half middle split if that feels a little bit too intense feel free to place your hands on the floor and use your hands to a system we're simply going to basically sit backwards I'm going to try and also keep our chest leaning forwards so we're sort of going into like a one leg pancake as we come up we've push the hips through so it's kind of like a single leg good morning basically we can push the hips backwards feel that stretch on the inside of this leg a little bit on the head that's for this leg and then feel the glutes engage push back up into that top position 35 per side again with your breath so sorry from the top position inhale push the hips Back Lean the chest as far forward as you can do exhale come back up to that top position three four nice one here so inhale lean nice and far back we can pause for an extra breath if you want to suffer [Music] come back up I'm gonna stop sides so let me move over to that left leg stays bent right leg go straight same thing just push the hips backwards feel the stretch get stronger on that middle hamster on the abductor and the add duck to the left leg and use the hips to press back up into the top position try to lean the chest forward as you come down and use the glutes to push yourself back through it's three foreign last one here push those hips back keep the chest forward and pause for a whole nother breath perfect and we're going to finish up with the final stretch which is some kneeling extensions again so we've done kind of every single range we're going to go back to that original kind of breath extension sort of feeling we'll do it in a bridge so we can use our hands to support us hands on the heels squeeze the glutes press the hips through push through the shoulders same thing again inhale as we extend exhale as we come back too straight if that one is a little bit too challenging we do exactly the same thing just in a knee position so hands going to support yourself on the ground behind push down use the glutes lift the hips up it's the the same it's a little bit less intense on the lower back so last one here we're going to do five nice slow just with the breath so inhale exhale last two and then last one and that is basically the routine hopefully ready to be short and quick full body more Dynamic version of that day stretching from head to toe hope you enjoy it as always if you have any questions any suggestions I think you want to let me know about do so in the comments section and if you haven't checked out the sponsor of today's video then that'll also be down there other than that catch the next one have a strong week this [Music]

Channel: Tom Merrick

Views: 110,692

Keywords: daily stretching, daily flexibility stretches, daily flexibility, daily flexibility workout, daily flexibility training, daily stretch, daily stretching exercises, daily stretching routines for flexibility, flexibility routine, flexibility follow along, full body flexibility stretches, full body flexibility workout, full body flexibility, tom merrick flexibility, tom merrick stretching, DYNAMIC STRETCHING, DYNAMIC FLEXIBILITY

Id: gsZFsdOD08A

Length: 17min 27sec (1047 seconds)

Published: Sun Jul 23 2023