but today i'm going to take you through a
minimalist stretch routine i'm going to break it up into two parts the first part is something that
you can do every single day without fail sort of like brushing your teeth it's simple but effective
and so easy you'd be silly not to do it even on your busiest days the second part is for when you
have a little bit of extra time after doing the bare minimum now think of this as maybe like the
mouthwash after brushing your teeth to make things feel extra nice oh and by the way i'm going to
finish off and answering some common questions so be sure to stick around to the end of the
video for that pause the video right now to get ready and then let's do this routine together all
right so the bare minimum routine has only three movements you want to look at doing 30 seconds
each side where appropriate for a minute each total of three minutes that's it we're going to
start off with quadruped torso circles so starting off with hands on the floor shoulder width apart
shoulders over hands hips over knees from here start off by pushing your back towards the ceiling
and you're going to start working on rotating by dropping to the side and down with your stomach
and then going to the opposite side and pushing up to the ceiling now the cool thing about doing this
again we're doing this for 30 seconds on this side is that you're also going to be stretching out
the wrist just a little bit so there's a lot of stuff going on in here also looking at looking
stretching out the scaps getting things good and ready to go for the day all right just one more
and now we're going to switch go the opposite direction so this time pushing to the side push
away from the ground keeping your arms locked out try and make as big of a circle as you can and
again keeping the arms locked out as i mentioned this is going to really help in making
sure that you are hitting everything that we want to hit when we're performing
these quadruped torso circles we'll do one more there we go so that was about a minute next
off we're going to look at doing the lunge now when you're performing this you want to look at 90
90 so hip over the knee knee over the ankle here you're going to squeeze your butt this
is going to give a good pelvic tilt here and squeezing that it's going to bring focus on
the quad from here chest up we're going to pulse forward and by squeezing your butt and bringing
focus to the quad you're not going to be able to go that far forward we're gonna do this for
five reps and now let's just hold it right here you're still squeezing your butt the chest
is up should feel a really good stretch all from all the way from your quad up into hip
flexors keep holding this again this is going to be 30 seconds on this side if need be you can use
a prop for support in order to help you to keep your balance alright that's about 30 seconds next
off opposite side same deal knee over foot hip over knee squeezing the butt chest is up pulsing
forward while we continue to squeeze our butt about five of these and we're going to
hold it right here continuing to squeeze chest is up that's a good stretch right there so
again 30 seconds each side super super minimalist if you will but we're going to be hitting
everything just the bare minimum here minimum in order to get as good and ready for the day
right that's about 30 seconds now for the next one let's say you're rushed for time and you
only have one minute if you only have one minute then i suggest focusing on this next
movement only the bearish to bare minimum what we're going to do is we're going
to go from the a-frame into the squat well we'll start off shoulders over the hands
hips over the knees from here we're just going to push the butt up into the air don't worry if you
can't lock out your legs totally cool if you need to bend your legs that's just fine hang out here
for one two three you're going to walk your feet forward going to go into the deepest squat that
you can perform you might not be able to go as far down as i'm doing right here perfectly fine hands
go back on the floor you're going to step back into this a frame position one two three stepping
forward you can step forward with the same foot each time our alternate really doesn't matter
the most important thing is trying to go into this deep squat bringing your chest up sinking
as low as you can and then there are part of me after that going back into the a-frame
looking at doing this for a minute two three continue going gradually going deeper and deeper
into the squat trying to sit your butt down towards your heels chest is up hands to the floor
again raising the butt up into the air as you go back into this a-frame position we'll make this
our last one two three once again into your squat sinking deep chest up there you go there's your bare minimum routine all
right now if you've got some extra time then here are some things that you can add in we're going to
start off with hanging and by the way if you don't have a bar like i have don't worry i'm going
to show you a little modification you can do on the floor it's going to work out to be kind
of similar to hanging all you're going to do is grab a hold of the bar above hand shoulder width
apart and simply hang it doesn't get any easier than this now in the very beginning this might
be difficult for you might need to have your toes on the ground that's totally cool work up to
being able to do a minute key thing here is just relaxing in this position holding on you can
bring your feet off of the ground and remember this is just in the morning a little stretch here
that we're after not trying to do anything fancy at all now if you don't have a bar still cool
here's a little thing that you can do that is just go up on your toes here you're going to bring
your hands out in front of you the key point is pushing away as you pull your hips back it's going
to be similar to hanging i know it's a little bit different but hey if you don't have a bar you got
to do what you can in order to make this work so again as i'm pushing away from me my hands forward
trying to sit my butt back as i'm doing this and that's it really okay now so that's
our first move first two moves actually second thing that we're going to be looking
at is actually doing torso rotation and so we're going to start off this is going to be
similar to the rotations that we did earlier here but with a twist actually rotation but you
can either take your hand to your back here when you're doing it or you can even
place your hand on the back of your head now when doing this though i like to actually
bring my base hand to the middle and then i'll place the other hand here what we're trying
to do is actively push away from the ground and then open up the chest looking up at the
ceiling then we'll drop the shoulder to the hand and continue this movement we'll be holding this
i like to do it about three times i'll hold for about 10 seconds each drop down hold this a little
bit and then continue again like i said you can put your hand on the back of your neck if you
would like um really preference it's up to you as i mentioned i like to have my hand behind here
make sure you do both sides by the way so here dropping pushing down and away from the ground as
we open up our body looking towards the ceiling and there you have it all right next thing we're
going to take a look at is the 90 90 position so this is simply where we're getting into a
modified pigeon type position why is this 90 90.
It's because we have our legs kind of at
like a 90 90 degree yeah ryan that's not a 90 90. okay that's cool i get it but let's just call
it a 1990 all right cool thing about this is you can make adjustments depending on your range of
motion you can pull the leg in closer in order to make it a little bit easier for you the better
flexibility and mobility you have you can bring the leg further out key point though is just
simply try to bring your chest over the middle of your shin here so hands on both sides here
chest is up i'm pulling the hip forward as i pull forward two three four and five and you can
just hang out here 30 seconds all right and 30. all right now we're just going to switch sides
same deal and you actually might find that one side is a bit easier slowly cool remember you
can just make adjustments by either bringing the foot closer to you or further away from you
both hands opening up on the side of the leg here taking the chest over the top of the shin here
pulling the hip forward just slightly one two three four and five hanging out here about 30
seconds and you know hey because you have a little bit extra time you can adjust that time as well
if you wanted to hold it up you know 45 seconds or a minute it's totally cool it's up to you right
okay so that's our 90-90 now the last thing we're going to be looking at is a three-point bridge
this is great this is going to open everything up so when we're performing this just start off
by having your feet about shoulder-width apart you're going to take in this case my right hand
placing it back behind me where my fingers are facing that opposite wall i'm going to start
off by taking my shoulder pulling it up and rotating it back and down so i can bring my chest
up now from here simply going to bring my hips up how high should you bring them well this depends
on your range of motion okay everything is up to you and so just try and pull up but the
key point is pushing down and through getting this external rotation of the
arm and so think of taking the elbow pit rotating it out to the side this
is going to help open everything up you might find that you're rotating more towards
your hand you might find that you can stay up into this position no need to like extend your
arm or anything just in the beginning just try and get it to a position that's going to allow you
to hold this position for about 30 seconds to do that same deal opposite side like anything you
might find it's easier on one side than the other just try and focus on the cues that i'm giving
you feet shoulder width apart fingers facing backwards external rotation of the arm as you get
into this position trying to keep the hips square in this case to the ceiling like i mentioned
earlier feel free to you know use your arms if you want you can bring it back depending on your
mobility but you know work up to about 30 seconds when you're doing it so all right there you got
it i gave you two different versions here the bare minimum plus even one that just looks at the
single movement which is the a-frame to the squat if you only have one minute then do that movement
that's where you start you got some extra time then you can look at the other movements that it
gave you like anything if you have any questions feel free to leave them below and hey have a great
day q a time first question what if i don't have time for even the bare minimum no time for one
minute that's crazy um i think you can't fit that one minute in there if you are having trouble
fitting in one minute of morning mobility then you need to look at your priorities what if i can't
get into a squat all right perfectly valid now remember the movement that i showed you in here
in terms of the squat should be done in a position that's good for you just because you can't go all
the way down the way that i did doesn't mean that that's a bad thing because you just need to work
at a level that's good for you gradually work on getting better at your squat by the way check out
our tutorials on the squat what if my wrists hurt and i can't do this another question that we get
a lot check out our wrist routine and just go at a pace that's going to be good for you that's the
main thing one other little thing a little tip that can help is to take your fingers and rotate
them out to the side slightly this will alleviate a bit of this of the discomfort in your wrist
why didn't you include any side flexion in this okay remember this is kind of a minimalist routine
and the reason that i chose these is because it hits pretty much everything that we want if
you do need some other stuff then hey by all means feel free to do it what about breathing breathing
is good if you're not breathing you're dying okay uh i joke but not really uh breathing obviously
you know many different protocols to do all i suggest is whenever you're performing uh your
morning mobility routine is to breathe in a way that's good for you don't hold your breath while
you're doing this next question should i do my cold shower before or after this routine yes all
right so should i do this routine every single day if you can yes i actually have a morning routine
that i do my mobility and pretty much every single day i do it now there might be a day where i don't
do the full thing but hey this is where i give you the bare minimum routine that you can do i just
really think if you stick with at least doing this bare minimum routine it's going to help you it's
a good start to your day now ryan you told me that i should hold this for 30 seconds is there a
period of time where i actually hold it too much okay so i think you're asking like you know two
can i hold it for two three five minutes you know what i don't suggest that i say start off your
morning just go 30 seconds to a minute at the most and then be off with your day there's a lot of
other little things in there why holding stretches more than one minute might actually not make a
difference that's a whole other video alright so ryan is a safe to do immediately after waking up
and should i do it before or after breakfast well i think it's really up to you personally i just
like to do my morning routine just right after waking up that's just me i do it on an empty
stomach for the reasons because i don't eat breakfast but hey that's me do what feels right
for you and you know maybe if you want to you can try it before your breakfast and then after your
breakfast and just see which one works best for you hey ryan how can i grow luscious eyebrows like
you i cover that over on my instagram account if you like this video be sure to subscribe and check
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