Name: Playbook - Dr. Jacob - 5 Minute Mobility 1 (Lvl1)
Uploaded: 2023-09-29T21:26:46.977Z
Duration: 5 min
Description: 5 Minute Mobility 1 (Lvl1)

Going to incorporate this as a pre run dynamic stretching.

KAREEN

Good start! Love Dr Jacob’s SI joint exercises and excited to do more mobility with this app in 2024!

Alison

Melissa

Been following you for months. FINALLY trying your app! Thank you.

Ciné

Jean

LUKE

Finally I have found something to help my back pain/shoulder pain. Thank you!

Jennifer

Krista

Loving the 5-minute routines. I can just pick one after reading on the couch, et viola!

Vicki

Lisa

Wow- that felt great! My hips are so happy!

Sarah

Tracey

Wendy

Wonderful.  Today is my first day.
I could feel the stretch.

I'm 58 and starting to feel the aches and pains.  I'm hoping this will help me to begin exercising like walking and weight lifting. 

I don't like to exercise . . . but want to begin so I will feel better.

Tracy

This is a wonderful 5 min mobility drill. Very effective!!

Good to do even at a desk job throughout the day.

A real awakening to a body numbed by hours sitting at a desk! Glad I have found your course!! I get to be reacquainted with my flexible self :)

Celine

It was so good to activate places I’m so tight in

Katiria

Elyse

This set hits my spine and hips....  I think it's going to be good 😊

Beth

Take the 5 minutes. Get moving and feel better. Repeat!!

Erna

This is probably one of my favorites so far :) simple and effective.

Jess

Sarah Sur

Hey this was my first set! So excited to be starting this! My suggestion though for newbies is to have some audio to explain exactly what you're doing and also what not to do. Thanks a lot.

Hayley

Lori

First session was great. Just need to get more familiar with the app.

Mary

Tess

I like the stretches and the program. I’m seeing the directions from the instagram posts and the notes, which are different. I’m not sure if I’m to be doing several 10 sec or 15 sec holds or holding longer and switching only once, or holding for 60 and do it again on the other side?

Dani

Not sure if I’m suppose to be alternating sides and not sure if if suppose to stay in the same position for the entire duration of 1 min?

Rachael

First time trying it and I really liked it. Thank you

Jeanne

Marianna

Deanne

The tension in my upper body and back are eased after this routine! It was so perfect to do after the day of desk work! My body is so happy 😙

Kima

Rita

Those is my first time using the new app. Great! For some of the exercises, I'm confused for the very first exercise, is it 1 minute to complete both sides. Another example is the last exercise in the set, to stretch for 30s, three reps, but in 1 minute you could complete only one stretch on each side. On summary, how much time per side and what needs to be done exactly in the 1 minute? Thank you!

Jefferson Svengsouk

Just learning the app better. It’s user knowledge right now, not an app issue.

Andleeb

1. Thoracic TTN reach ups Lvl1 
2. Thoracic reach backs Lvl1
3. Shoulder thoracic side bend Lvl1 
4. Lumbar rotation Lvl1 
5. Hips posterior facial str Lvl1

Spend at least 1 minute on each exercise. Those exercises that require both sides to be worked on, do 1 minute or less each side and move on. 

👉These routines are broken down by levels so be sure to check that out. Start with level 1 routines and work your way up to level 3s. 

Each routine has 5 exercises. Some of these are certainly going to take more than 5 minutes, especially if it’s your first time to the routine. Take your time, learn the exercises, and move to the next. Once you get used to them, they should fly by in 5 min!

Thoracic Mobility Reach Ups 

Notes:
- on all fours
- lead with elbow as shown 
- pinch shoulder blades on the top

Thoracic TTN reach ups Lv1

Thoracic reach backs

This is an excellent exercise for spine mobility and spine health

- always lead with your elbow and then reach all the way back

- Look back at your hand to finish off the rotation of the thoracic spine

Thoracic reach backs Lv1

Probably my favorite beginner lateral line stretch!

Notes: 
- cross arm as far over as possible
- lean over to the side at a comfortable range of motion

Shoulder thoracic side bend Lv1

Seated lumbar rotation

- you may feel a snap or pop here. 
- no pain here, or move with less range-of-motion

Lumbar Rotation Lv1

A fantastic posterior fascial stretch of the hips, great for sciatica symptoms 

- bring knee up and towards shoulder while simultaneously lowering shoulder to knee

Hips Posterior fascial str Lv1

5 Minute Mobility 1 (Lvl1)

Start Here

I noticed that my left hip has good external but limited internal rotation and my right hip has the opposite. The spider crawl was very challenging as I cannot bend my knees and ankles that far yet.

Ann Marie

Definitely those helpful getting my hips and back awake before any activities

5 Minute Mobility 2 (Lvl2)

Struggled with the hip lifts. It felt like my brain isn't talking to my hips at all! Help!

Modified full body scorpion but feel pretty good!

5 Minute Mobility 3 (Lvl3)

5 Minute Mobility 4 (Lvl1)

I think if I did this one every day it would be a game changer!

Anytime of the day!! Do this group of movements and repeat

5 Minute Mobility 5 (Lvl1)

Is there anyway to mark an exercise that gives me trouble so I can be sure to return to it

Jack

Had to change some exercises but I think I'll feel great in a bit

5 Minute mobility 6 (Lvl2)

This needs to be done so many times. It's wonderful!

5 Minute Mobility 7 (Lvl2)

I'm gaining range of motion in my rotation. Which makes this routine a MUST DO!!

5 Minute Mobility 8 (Lvl3)

Very difficult for me. But should feel better in a bit

Real good thoracic and hip mobility sequence!

Blake

Feeling it today. Went slower but always feels great to move!!

5 Minute Mobility 1 (Lvl1)

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