30 Minute Full body Flexibility Routine is a deep stretching workout from Tom Merrick. I mean deep to the point of discomfort. But that is just me. I feel like everything in my body is tightening up. This may have been a feel good session to me at one point in my life, but it seems like those days are over for me. I felt every stretch. I wasn’t in pain, but there was definite and frequent discomfort. But this is good. right? My joints and muscles need this. That’s why I do it. This was a particularly excellent and thorough session. Tom has 4 other routines ranging from 14 to 60 minutes. I will probably try some of his others. Let me correct myself–the final relaxing pose felt wonderful. Everything else was uncomfortable! This was an excellent flexibility session.
30 Minute Full body Flexibility Routine is 33 minutes; one minute intro. Equipment: fitness mat and a bolster. Optional: a yoga block.
- Start sitting on the mat, extend arms out to sides in a T, raise one arm above shoulder level, rotating arm so palm faces the ceiling, other arm is lower than shoulder level and that arm rotates so palm faces behind you, turn head to look at higher hand, alternate sides changing arm position/height and direction head is turned
- Still seated on mat, look down angling chin toward one arm pit, place opposite side hand behind head with thumb behind ear and elbow raised and open to side (hand is in “L” shape when placing it behind head), press head back into hand for a few seconds then release and relax into stretch
- Upward facing dog, shifting hips side to side
- Scorpion twists (lay on stomach with arms extended to sides in a T, bend one knee at 90 degrees then rotate onto one hip bringing bent leg over and reaching foot behind other leg, flow in and out of this position 5x, holding briefly when foot is reaching back; hold for 20 seconds with foot reaching back
- Flow in and out of thread the needle 5x, holding briefly while in thread the needle; hold thread the needle for 20 seconds
- Child’s pose; still in child’s pose, round spine
- Repeat #3
- Sit on bottom, knees bent and feet on floor, hands are on mat behind you, opening shoulders and chest
- Lay on back with knees bent, feet are wide and close to glutes, bring knees together (feet wide, knees pressed together)
- Same position as #9 but shift legs side to side, bringing knees as close to floor as possible
- Sit up in 90/90 position (both knees bent at 90 degrees, one is front of you and one is to the side), fold torso forward over front leg and continue rotating torso past leg; continue to hold this position but extend back leg straight
- Deep yoga squat; place hand on same side thigh and push leg open wider, other shoulder also presses into same side thigh (you are rotating toward knee you are pressing open)
- Alternate forward fold with yoga squat 5x; hold forward fold for 20 seconds
- Repeat #3
- Deep kneeling lunge, lift knee off mat briefly then lower back to kneeling lunge, repeat 5x (I used my yoga block on one end for stability)
- Still in deep kneeling lunge, place one hand on mat beside front foot and grab the top of the foot of back leg, pulling heel into glutes to stretch the quads
- Child’s pose
- Repeat #15 & 16 on other side of body
- Wide leg forward fold; walk hands over to one leg and hold ankle
- Get bolster, lay back so spine is on bolster and glutes are on mat, knees bent and open with soles of feet together (reclining butterfly), relax with arms open to sides in a T so back of hands are on mat
For more info on Tom Merrick and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
