I am convinced that my hamstrings are made of corded steel bridge supports. They always feel like solid steel and never allow me to pancake or do splits.

@rophiny

4 жыл бұрын

omshit this is hilarious

@BboyCorrosive

4 жыл бұрын

I used to feel like this, this sort of stuff every day, you'll get there little by little

@Alex-tu1zy

4 жыл бұрын

Lol I used to feel like that too, but for the past month I've been following his 15 minute hamstring routine and my flexibility has improved so much. I also use a splits training app.

@ggfdd5925

4 жыл бұрын

@@marshallmaia8130 I've heard that streching doesn't elongate your muscles. you just strech to get your nervous system used to the position.

@Athena124

3 жыл бұрын

Joel Doxtator Same

When you were showing all the wrong ways of doing the exercise... I was like yeahp that's exactly what I was doing

Dude the assisted single leg good morning is hands down the best stretch I have ever gotten in my hamstring! Thanks so much for posting this man!

@BodyweightWarrior

7 жыл бұрын

It really is a beauty and for any level of mobility!

@user-xu9wk3zc3y

4 жыл бұрын

Alketas same here !

@chamanderCharChar

4 жыл бұрын

I was just about to write how this is probably the only stretch I've ever done which I can feel in the hamstrings, cheers

@mikeyoconnell8720

2 жыл бұрын

Man this one is no joke. Behind my knees and just above went all tingly it was the intense for me. I’m definitely normally a lean over and flip to try and touch my toes 👏

@ginameyer9115

2 жыл бұрын

I was like never ever is this gonna stretch my hamstrings all that much, but then I did it and my immediate reaction was OMG this feels so SO good

Hope this helps all those with some tight ass hamstrings. 4 years ago I couldn't even touch my toes...anythings possible with the right method and a bit of consistency. Also check the link in the description for full details on Yuri's banded technique :)

@LiLDiddee

7 жыл бұрын

Recognition is the first step. Congratulations, you're on your way!

@jasong2546

7 жыл бұрын

I'll let you know in 2 weeks, I have really tight hamstrings lol

@IEnnaGyI

7 жыл бұрын

Tom Merrick how long did it actually take u to put ur hands flat on the ground and how often per week did u practice?

@liamcroucher211

7 жыл бұрын

Lol I struggle to touch my shins

@kitana2127

7 жыл бұрын

Tom Merrick cool vid bro:)

TIMESTAMPS: 00:00 - Intro 00:35 - Common mistakes 01:36 - Importance of a neutral spine 02:24 - Assisted Good Morning (1-leg) 03:13 - Standing Straddle Good Morning 03:40 - Band Assisted Stretching 05:24 - Close

That issue of the hip position when stretching hamstrings is sooo common to see. Very good job adressing it, and I really liked the movements that you introduced

@BodyweightWarrior

7 жыл бұрын

absolutely, especially with the pancake :)

@HaydenGladstonePT

7 жыл бұрын

Yes, neutral spine is critical for most hamstring stretches. I am glad you addressed movement within the stretches. I found better gains when adding a dynamic component into my stretches, rather than always focusing on static holds. Good video!

wow, i was so close to giving up on stretching and this literally just showed me what i was doing wrong all along!!! thank you so much!

What a very experienced young man - so glad I stumbled across you. As K1 kickboxing instructor, mobility is paramount and I was starting feel tight. Amazing advice and technique is what I needed. Thank you!

why the hell on earth people dislike this ?! this guy is beyond Awesomeness

@BodyweightWarrior

6 жыл бұрын

too kind :)

@eztvlight1202

6 жыл бұрын

Jealousy is prevalent in modern interwebs

@WindWipper

5 жыл бұрын

That's why it's a free country. Everyone is entitled to have an opinion, not just you. : )

@TaoOfKungFu

5 жыл бұрын

Actually the like to dislike ratio of the people who rated this video is only a little over .5%! That is a really great ratio!

@colin-campbell

5 жыл бұрын

Amr Ayman Anyone who starts a video with “what is up”/“what’s up” is a bad person.

Stretching is something I really need to do as its really affecting my abilities in Taekwondo. Keeping the neutral back position and starting lying on the floor using bands looks like a great start for me. Thanks for the great info. Very clear as well.

I've been doing theses stretches but with a crazy bent back. Definitely paying attention to back position. Thanks for the great tips.

@BodyweightWarrior

7 жыл бұрын

Good to hear!

@64offsuiter

2 жыл бұрын

Same. I do a lot of 5k and 10k running. This will help me big time

Instantly subscribed! Solid, solid info! Thanks my man!

Very clearly explained. I didn't know about keeping neutral spine. Just tried this in my bedroom and it works. Thanks Tom

So simple it is stupid. Amazing - taking the back out of the equation and hinging at the hips. The stretch is amazing.

you have some of the best stretches (and good explanations) on your channel

yes! that's how i was trying touch my toes. you got me interested by giving examples of what is wrong. thanks

@BodyweightWarrior

7 жыл бұрын

Good to hear!

Thank you for showing the proper form for this, all these years I've been doing it wrong because no one ever said "Hey! You're doing it wrong."

Good video! Thanks, getting started right now

I've always had a problem with my lower mobility and could never find any good solutions til now! Thanks! These stretches are amazing and they make sense!

Wow. Your technique for stretching is the most precise and efficient technique that I have every encountered. And I’ve had dozens of dance teachers/instructors. I’m efinitely going to share your videos with my friends

I'm so glad I discovered this channel. I like to work out at least 5 times a week, I'm 53 and I pretty much stopped stretching a couple years back.... But I really want to get my flexibility back and I've been following along finding extremely useful tips and videos on this channel so thank you.... Also I'm now craving pancakes LOL

My man! It worked, it's been driving me crazy!, I owe you one.

This is very very helpful!!! Thank you soooo much! I've been having back problems and these stretches are helpful!

Wonderful stretches Tom. I'v got a slight pull in one at the moment and these felt lovely, great stuff mate.

I laughed so hard at 1:04. That is me all the way. I can tell I'm going to love this channel! New subbie! :)

This was SO helpful! I am hving troubles with improving my flexibility in Yoga, so this definitely helps me by focussing on specific Asanas :)

@BodyweightWarrior

7 жыл бұрын

Definitely a good cue for many positions :)

@gunaletchu6071

6 жыл бұрын

Did you mean improve your ass movement?

@notwanheda9056

5 жыл бұрын

Guna Letchu Seriously dude?

@gebruikersnaamhuh

4 жыл бұрын

​@@notwanheda9056 yea seriously, of course.. I hope she did because every girl should. honestly, I kinda feel like every guy should aswell but ok... I made my girl do it, mostly for ass movement. she stretches every day now, she's a good girl.

@unlucky971

4 жыл бұрын

@@gebruikersnaamhuh bro lmao

This is so good. I love your routines and tips

as a beginner i find tom very accurate and spot on. enjoying the routines and cant wait to step it up soon.

Dude you're a genius.... Thank you man!!

Tom, you got skillz!!!

@BodyweightWarrior

6 жыл бұрын

thanks guys, great work over there :)

I just got back in to the gym. Great videos! Keep up the good work.

I am so glad I found this channel, my flexibility was horrible but has improved significantly since following his advice. Thank you soooo much Tom. 👍🇨🇦❤️

Wow, I had no idea my hamstring was so tight. Thank you.

I am so rigid in the hamstring (and I've always been even though I stretched all my life). I cannot even go 90°without bending the back.

Thank you SO MUCH for this!! I've been stretching my splits for a few weeks now with no progress, mostly due to tightness in my hamstrings. I tried several different stretching techniques but none have made such an immediate improvement as the single -leg good morning. I felt the difference in my hamstrings the next day!!

Great timing, Tom. Thanks!

He is a good teacher

I can't believe I almost poo-pooed this video. Neutral spine is key, though; I love that he mentioned stopping when your spine wants to "kick in." These poses take time.

Thanks so much for all the tips!!! Love them all

Your streching programs have been great for me. I'm 68 and am getting close to the flexibility I had when I was 18! Thanks and keep the channel going!

@yassine3978

Жыл бұрын

keep it up the great work grandpa

Man definitely said leng on purpose. Thanks for your videos

@BodyweightWarrior

6 жыл бұрын

Maybe....Thank you too Tim, inspirational!

Can I give this a double like!. I have been doing exactly those mistakes, stretching my back instead of the hamstrings - for years! Obviously with no results at all. Well, my back has become better at least. :) Thank you so much for these incredibly valuable tips!

This was super helpful, thank you!

Great video, exactly what I was looking for. Thank you!

EYY look! My man is blowing up!! Good job man Im proud of you ;)

@BodyweightWarrior

7 жыл бұрын

Yeahhh buddy, thank you

This is the first video I’ve seen of you. I’m subscribed bro. You just changed the game man! Thank you!!!!

Great video man. Gonna aim to incorporate this into my day. My hamstrings are crazy tight!!!

Thanks a lot for these exercises. These are new for me and I really need it for my running, awesome!

Hey Tom have you heard of the Burdenko method? Literally the same exercises, v cool.

You are a physio scientist. Also a great communicator and clearly very experienced in your area of expertise. I am coming from fifty years experience with Yoga and Qigong and I love your videos because the are so helpful. Many thanks and much success.

Very impressive diagnosis of the issue and fix. Very pleased to have that first simple stretch in my routine

Thank you so much Tom, I was looking for a video like this one for so long... I was trying to do the stretch by myself without method, and it didn't work that much. Thank you again.

@BodyweightWarrior

7 жыл бұрын

good luck Florian!

The real question is can you do the Jean claude van damme jumping split kick?

Good thing being a gymnast helps a lot with my health wheew 😌. And an advice to all of the people who wants to get a flexible hamstring is that you MUST have the strength to hold a stretch first. So strength training plus constant stretching is the legit way. Trust me it works wonders.

Makes sense and these movements are a lot easier than traditional and with better results. I hope there’s a part 2 of this video

the first exercise is brilliant! so simple, so effective. thanks.

im so stiff. can you show how it would look on a stiff person? when i tilt my pelvis im still almost straight standing up because my tightness. im afraid i do it wrong

Thank you for the video. Very helpful. Handsome guy. 🙏👣💪😘

@BodyweightWarrior

7 жыл бұрын

You're welcome, and thanks haha

Thanks Tom Merrick you are fantastic. You are so young and such a good teacher too

thank you for this .. also love the windmill palm you have beside the deck

Awesome advice Tom, your videos on this subject have really helped me in the early days of my journey. A couple of questions... 1. Over what timescale have you seen people make significant improvements with their folds (e.g. to belly touching legs/ground level)? 2. Do you typically see gradual and continuous progress over time or is it more "step"-like?

@BodyweightWarrior

7 жыл бұрын

Glad to help Jimmy. 1. It depends...I would say 6 months as a minimum but people like Emmet say 18 months. 2. Again it depends, sometimes its gradual and sometimes it just stops then a month later you have a big break through. Key is to stay patient and be consistent, results will come :)

@Jimmy-ju1fh

7 жыл бұрын

Thx for the reply, will keep persevering!

@EragonShadeslayer

2 жыл бұрын

@@Jimmy-ju1fh Progress?

I loved the standing straddle good morning. I unfortunately lost control of my feet and had to say, "Kids, kids, come help your mother stand up." :-) :-)

Thanks. Very helpful exercises that I easily integrate into my program.

Tom, great stuff...thank you!! You're very specific yet concise when you speak on the material.

@BodyweightWarrior

7 жыл бұрын

Glad to help Stephen :)

My hamstrings are tight as hell. I make pretty good gains when I'm on my stretching routine but tbh I'm inconsistent as far as sticking to it 🙃

Will show this to my 14 year old son who is trying to get more flexible. He bends his back in the manner you showed. I have also heard tight calves are also a culprit in not being flexible enough to touch your toes. True?

I AM REALLY GRATEFUL FOR YOUR TIPS! You are wonderful. Been trying to stretch myself properly and my BENT back was not moving anywhere!

your videos are incredible. thoroughly enjoying them :)

Albert: How can you achieve a full side split

1:04 OH MY GOD, that is me !

Very clear instructions, thanks for sharing!

These movements are great ! I have always been stiff since I was a kid despite being a highly active kid that played a lot of sports and cycling.

When I first saw you I thought "what does this kid know?" Wrong! I'm so glad that I continued to listen to you, thanks so much for the great instruction

@kakerake6018

5 жыл бұрын

Funny thing my trainer is younger than me, by like 4 years. May not seem like much now but when we were teens it was a strange dynamic.

@steppenwolf2259

4 жыл бұрын

Pretty arrogant to judge someone only basing on his age

@spinnettdesigns

4 жыл бұрын

Chopped Hazelnuts yes, that’s true, that’s why I apologized about it. Did you see that this was an apology and that I accepted correction? All you saw was the judging...maybe that’s an issue for you as well?

@spinnettdesigns

4 жыл бұрын

Kenny kohen I’m almost 60. It’s not that I didn’t think he wouldn’t know anything, obviously not, bc I’m on his site. It’s just that I’ve been into athletics for all of my life, when it wasn’t popular, etc. sometimes when someone “new” comes along, it’s hard to see them as an “expert” when not that much time has gone by for them. That said, many “tried and true” things that have been practiced for decades, don’t actually work. It’s the dynamic of learning more and more about the incredible human body and especially it’s behavior in connection to our thoughts. This is a thousands of years old concept (JW.org) which is why I continue to learn and grow and not get stuck in any present popular approach, but scrutinize it against what I’ve known and experienced. That is what true dynamic growth involves. I make mistakes, acknowledge them, and move on.

ahaha thats me 1:03

@NoreenBlues

7 жыл бұрын

LOL ;) That's me too.

@TheZortlak

7 жыл бұрын

Lyrea V. lets fix that :)

@BodyweightWarrior

7 жыл бұрын

Gotta get stretching!

@liweidai4474

7 жыл бұрын

+1, can't keep my lower back very straight if I try to go quite low.

@anonotomanon3680

6 жыл бұрын

''' and potentially paving their way for some painfull injuries later on in life" !!!! NOW you tell me ... 30 years later after I did exactly that stuff while playing rugby in my 20s LOL .. KZread where were you ?!

Thanks for the simple breakdown .. now to practice ..

I definitely have issues with my bent back and you've been making me understand through your videos that it's related to my tight hamstrings. Thank you for making me understanding my body better and how to work on it!

@BodyweightWarrior

6 жыл бұрын

Hope it helps :)

Tom, I'm trying to watch the Tour de France!

@BodyweightWarrior

7 жыл бұрын

Spoiler: the bloke in the yellow jacket wins

Can't ever remember a time where I could touch my toes. Going to give this a go

@BodyweightWarrior

7 жыл бұрын

it's the only way to improve!

So glad this video came up on. Was stretching with a rounded back. Thanks

Thank u...thank u ...been struggling with both of these in my intermediate pole classes...while I have developed alot of upper body strength ...my flexibility or lack thereof 🙄has hindered my performance...feeling really motivated totry these exercises at home consistently.... Ohhh..I subscribed...😉 Have u posted any vids on building core muscles?And are posting on Instagram as well?

I can almost do pike, pancake not at all...gotta work on those hips I guess :P p.s. the band exercise looks awesome! would it be the same doing it with a ring strap or a rope?

@BodyweightWarrior

7 жыл бұрын

Got to hit the semimembranosus and semitendinosus with the legs abducted. It really is! I think it would but a band is nicer and useful for some many things!

@Rishro29

6 жыл бұрын

I take dance classes and to practice our pancake our instructor tells us to sit up straight and then put our hands on our butt and pull it up so youre sitting on your hipbones, really focusing on the tilt of our hips. That makes sure you're stretching in the correct area and then we lean forward with our chest. I've made such tremendous improvement. I could hardly put my hands flat on the floor in front of me and now 6 months later I'm almost laying on the floor!

@arturwieczerzak

6 жыл бұрын

Rishro29 I don't understand all the put hands on the butt thing.. You mean when sitting, put hands under your butt? Thanks for sharing though! Much appreciated

@pansyflower9697

6 жыл бұрын

I cant do either. My breasts get in the way

my left hamstring is tighter than my right that's my problem

Thank you so much i can't tell how much elated i was seeing that title

Just found your chanel at the perfect time for me - have picked up so many good and applicable tips from the first couple of videos I have looked at..... Very simple and really well explained - works straight away - so helpful

@BodyweightWarrior

6 жыл бұрын

Awesome man, so glad to help! Good luck with your training :)

I think most people have tight hamstrings because they sit down throughout most of their day; specifically people in the U.S. When you extend your hamstrings like this for so long,.. over time, your hip flexors in the front like your psoas will shorten. So more commonly, people have over-extended (stretched out) hamstrings and shortened & inflexible hip flexors. I'm not an expert, but Stretching these feels a whole lot better for my family and I, and my friends You can get advice and councel on this, and even neurosomatic therapy, through Elliot Hulse and probably Ben Pakulski and Ryan Faehnle on KZread. *Ryan F and Vince Delmonte cover leg day preworkout conditioning and stretching

@joshzeller6548

7 жыл бұрын

Following a plan and making progress is great. Continuing to educate yourself on all areas of physical well-being is no less/more, important. Some will be glad they didn't continue to over-extend certain muscles ;)

@PyroInferno110

5 жыл бұрын

Thats why I started playing video games on the floor...but i would be in a butterfly position

When I do pancakey stretches i never feel it in my hamstrings, but always in the back of my knees. Is that weird? It feels like that part is so tight, it‘s preventing me from doing a lot of streching

@Mienarrr

4 жыл бұрын

Etienne Fotopoulos thank you! :)

Amazing video! I've had tight hamstrings for years...a trainer suggested the last stretches (lying on the back) but the first couple you demonstrated are so simple yet so effective. Thank you!

@BodyweightWarrior

7 жыл бұрын

Gotta get stretching, glad to help

You got a new sub, my sir ;) Thank you for the effort with all the angles you show us, all the camera rearrangement you must have gone through :O

Damn I’ve been doing it wrong my whole life 😪

when is the best time for mobility and strech morning or night?

@BodyweightWarrior

7 жыл бұрын

Any time you actually do it! I personally try to squeeze in my mobility in the am but as long as I get it done I'm happy :)

@albertorosasaguilar

6 жыл бұрын

before or after a work out? What the difference beetween mobility and flexibility? I think you have said it but dont know in which video. thanks

@TaurionMartell

6 жыл бұрын

Inbetween the evening news and your last cup of tea. But never in the morning that usualy ends in a violent death

@olivia8839

6 жыл бұрын

Alberto Rosas when you wake And just before bed. Slight stretching in the morning light workout. But stretch before bed so when your muscles heal from the workouts they don't tighten up as much and you feel less sore

@100Creed

5 жыл бұрын

there is no right time. the time you feel doing it is the best time. Same for training. Listen to your body.

brilliant video mate, nice to see some smart advice on KZread :)

Thank you Tom, I needed this now while working on my Pike. Excellent tips and reinforcement

@BodyweightWarrior

7 жыл бұрын

happy folding

i hate my hamstrings XD ... all these exercises feel like something is tearing apart in the back of my knees :D

@samurphy

4 жыл бұрын

Then you likely also have tight calves, I'd think. I have the exact same sensation and my calves are piano wire tight.

@Charlie_Waffles

4 жыл бұрын

Sean ...yea maybe i should try to train them more to see if it gets better ^^

@wanjahe8749

4 жыл бұрын

Hi! If you feel pain in the back of your knees that means you are going beyond the ability of your hamstrings to stretch an putting strain on your tendons! As a result you are overstraining the entire muscle which will cause it to get shorter rather than longer as you are repeatedly inflicting tiny injuries on it. You HAVE to cut back if you want to see results and avoid hurting yourself. I know it sucks when you feel like you are hardly even doing the exercise but as he said in the video, for some people ten degrees are enough to get a good stretch. When it comes to stretching, wanting too much is usually our worst enemy

@Charlie_Waffles

4 жыл бұрын

@@wanjahe8749 thanks :)

@MarysiaKurowski

4 жыл бұрын

@@Charlie_Waffles To target tight calves, a ProStretch is great. Just take it easy when you first get it. I got mine from Amazon and I also use one at the gym for stretching after my workouts.

Thumbs up

Thanks for the great vid! Exactly what I needed as a complete beginner with a significant lack of flexibility.

Very helpful video. Thanks a bunch!

i do the exercises properly but i always feel the stretch in my calves and not my hamstrings?

@MelCraft10

7 жыл бұрын

ewewt ayew then stretch your calves. They could be tighter.

@BodyweightWarrior

7 жыл бұрын

Agreed with Mel. They do tie in together over the knee. Check my channel for an ankle dorsiflexion routine that you could apply before :)

@hellolucysky

6 жыл бұрын

When I try the standing pancake strech you're showing us in the video, I feel the most stretch on the inner side of my knees, then in my hips and my calfes. I can only bend about maybe 20-30 degrees. What should I focus on?

@kevinwork8376

6 жыл бұрын

Try changing the angle in your hips

@robertburns8999

6 жыл бұрын

Tom Merrick

Do i have to do these every day? I do this stuff all the time and my flexibility never really improves. I also have a history of lower back pain and would love to sort this out.

@WantDemPoints

4 жыл бұрын

same please answer tom

@gh8284

4 жыл бұрын

He does state a few times a week. I reckon 3 times a week would be a good amount. 10 reps and hold the last rep in full range of motion for 10 seconds

@arihaviv8510

3 ай бұрын

9 minutes per week for each stretch

Thank you very much for this! I am struggling to improve both pike and pancake and this will certainly help. Good video, short, to the point and with clear, relevant descriptions.

@BodyweightWarrior

7 жыл бұрын

Good to hear and I hope it helps :)

Easily one of the best stretching videos I've seen. So simple and explained so perfectly. This will help me a lot! Thank you! Liked and subscribed 👍

@BodyweightWarrior

7 жыл бұрын

Glad you enjoyed and happy to help :)