15 Minute Beginner Stretch Flexibility Routine! (FOLLOW ALONG)

INSTAGRAM: @TheBodyweightWarrior

Timestamps:
00:00 - Introduction; aims of the routine and who's appropriate for
00:40 - Neck side flexion
01:58 - Shoulder extension reaches
02:49 - Child Pose
03:16 - Child pose with lat focus
03:51 - Child pose with pec twist
04:47 - McKenzie push Up
05:40 - Leg tuck up
06:07 - Leg side drops
06:50 - Cross body glute pull
08:31 - Hip swivels
09:24 - Squat to pike
10:36 - Low lunge (left leg)
11:10 - Lunge with twist (left leg)
11:45 - Frog pose rocks
12:27 - Low lunge (right leg)
13:01 - Lunge with twist (right leg)
13:40 - Frog pose squat
13:51 - Squat and closing notes

MUSIC BY:

Chuki Beats

Intro: 2BAD - Space Cake [FSTU Release]

See you in the next video!

[cppang]

2:20 "and don't forget to breathe "
At first I thought ¿Who would forget to breathe? And then I realized that I wasn't breathing at all

[christopherb.]

5 years later and I STILL come to this video specifically to follow the routine. I highly recommend for anyone looking to get a good stretch in and relieve some tension. It’s great on the back, legs and arms! I love to do it as soon as I wake up (great way to start the day) or before bed. Thank you Tom!

[Parogyn]

25 y/o, do strength-training 4 times a week, couldn’t handle more than 10 minutes of this, but afterwards i felt so insanely relaxed in my body, tension in my shoulders and neck were almost gone, like I’m floating on a cloud, my movements after is so fluid and smooth, definitely going to keep doing this. Granted I have never stretched in my life!

[daynnites]

my knees sounded like a glow stick gosh I’m so inflexible

[andrealee]

I’m a 59 y/o woman who was quite depressed about how stiff my body was, just doing everyday tasks. Today is my third day of doing Tom’s stretches and from the very first day, I felt SO much more fluid & energetic (and better about myself too). I’m so glad I found Tom’s videos as I’m benefiting both physically & mentally. I might not be able to complete all the stretches quite as deeply as Tom yet, but watch out world - I’m getting there!!!! 🤩

[kpcmkjf]

65 years old, riding 30 miles per day on a bicycle and never have stretched (dumb!) I started doing this 15 minute routine and within 4 days, my chronic back pain disappeared. Tom's videos are slow paced, great for people my age!

[emilylegg]

It’s crazy to me how tight and stiff I’ve gotten at 22. This routine felt awesome and I can’t wait to feel stretchy again

[notalessandro]

4:04 that pose helped me to find my home keys

[emanuelcano]

Im a 24 year old disabled vet who’s not flexible due to injury and carelessness on my behalf. These stretches made me feel like I was a kid again

[rpcheesman]

As a lardass trying to work off the fat (using cardio), I really want to get into calisthenics. When I see what's needed I get miserable. However, I learned that I should prioritise mobility and flexibility so I'll be starting with this as a whole-body routine. Nice to know that I don't need to get it perfect, but it's awesome to hear you point out "if you can only get this far.. that's fine". Gives me little goals within a bigger goal. Thank you so much for making the PDF free, I've got it printed out ready!

[AW-mmcb]

Finally a decent stretch routine that doesn't assume you're a thin, flexible, yoga experienced person.

[evanmcauley]

"Move around find where it's tight."
it's all tight.

[NikoDoh]

Just wanted to pop in and say I’ve been doing this exact stretch routine for prob 3 years i herniated 2 disked when I was 22 and the doc told me I’ll never be able to lift heavy again, with this and strength training regularly and now 25 I’m still hitting prs and crushing it in the gym thank you Tom!

[RayFivey]

I've been doing this stretch routine on and off for over 3 years now and couldn't be without it. I stretch at least 2-3 times per week especially as I'm a professional driver and spend long periods behind the wheel. Need to get into the habit of doing it daily preferably in the morning. I hardly get back or hip pain anymore and feel revitalised every time after. Thank you Tom you're channel is awesome 💯

[deathpoint]

Anyone else taking advantage of the quarantine to gain a bit of flexibility and feel healthier?

[timetodondaaco]

Dude, after doing this for about 3 months, I feel like a freaking ninja! Thanks to you Tom! Keep up the hard work!

[melissaburger]

We started this routine about Sept 2023. It has improved our running posture, breathing, mobility, body aches and niggles. Great stretch routine for the whole body, especially post run!!!

[karlbodmer]

Cool stretching exercises if you can do it. I am still fat that these are like doing gymnastics for me. But my goal is to be fit by end of the summer so I can do stuff like this. I am so serious that I even got personal trainer and personalized meal plan from Next Level Diet.

[youmadbro]

I'm only 46 and you don't know how much I have to swallow my pride and how humbling it is to follow a "Beginner" routine. I was a super star athlete in my younger days. In high school, I played football, wrestled and was on the swim team. I grew up training in Taekwondo, became an instructor and dominated the tournaments in my early 20's. I also spent 6 years in the military and was a picture of fitness. But these days, that all seems like a far distant memory and almost feels like it wasn't even me. I honestly forgot what it feels like to be an athlete. I can't even see myself in the mirror anymore. The truth about a mirror is that it doesn't tell the whole truth!

[TheIrrelevantYT]

I shed a tear when you said "it's okay if you can only make it up to this point, that's what you're working towards". I don't remember hearing that from someone other than me in a long, long, long time.