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
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