If you’ve ever bent down to tie your shoes and heard your back whisper “don’t do that again,” this one’s for you.

Tom Merrick — better known as The Bodyweight Warrior on YouTube — built one of the most popular flexibility videos on the internet. Over 20 million people have followed along with his 15-minute full-body stretching routine, and for good reason: it actually works.

This isn’t yoga. It’s not fancy. It’s just smart, simple mobility training for people who want to move and feel better without spending an hour doing it.

Here’s what it covers:

  • Neck & Shoulders: Gentle side leans, assisted neck stretches, and shoulder extension reaches to unlock upper-body tension.

  • Chest & Lats: Deep chest openers and lats stretches that counteract all that desk time.

  • Back & Hips: Child’s pose, rocking twists, and hip stretches that release pressure through your spine and lower body.

  • Glutes & Legs: Cross-leg pulls, squats, and pike stretches to hit the hamstrings, glutes, and hip flexors.

  • Final Flow: Frog pose and side lunges to finish with deep adductor and groin work.

“You don’t need to be flexible to start — you get flexible by starting.” — Tom Merrick

A big part of Merrick’s method is breathing through discomfort, not forcing it. Each stretch builds into the next, creating a flow that hits every major muscle group in just 15 minutes. You can even grab his free downloadable PDF guide from the video description to keep it going offline.

Watch the full routine: 15-Minute Beginner Flexibility Routine by Tom Merrick

Inspired by Tom Merrick’s Bodyweight Warrior channel, which has helped millions build real-world strength and flexibility through simple, body-based training.