Name: Playbook - Dr. Jacob - 5 Minute Mobility 10 (Lvl2)
Uploaded: 2023-09-29T21:26:47.097Z
Duration: 5 min
Description: 5 Minute Mobility 10 (Lvl2)

Very interesting. I found going to my right for the big toe flexions very awkward and the ankle step outs were hard. This will be part of my routine now.

Vicki

Post run- great to stretch out my ankles.

Andleeb

1. Ankle soleus heel raises Lvl2 
2. Ankle DF end range lift off Lvl2 
3. Ankle half rotations Lvl2 
4. Ankle steps Lvl2 
5. Ankle bod toe crawls Lvl2

Soleus heel raises 

The soleus muscle sits behind the bigger gastrocnemius muscle and is often times overlooked. This is a great way to mobilize 

Goals:
- force as much forward weight as tolerable to achieve full dorsiflexion of the ankle
- maintain weight on top of knee as an upgrade 
- raise heel as high as possible

Ankle Soleus heel raises Lv2

Ankle Dorsiflexion mobility

Goals:
- force as much dorsiflexion as possible
- maintain as much dorsiflexion as possible when rocking back

Feel this one in the shin/anterior tibialis

Ankle DF end range lift off Lv2

Ankle partial rotations

Goals:
- keep knee as steady as possible 
- flex foot up/toes up as high as possible
- big rotation to both sides as far as ankle can go

Ankle half rotations Lv2

Big toe side rocks

Focus:
- rock back and forth as shown, forcing big toe extension 
- hands on the ground. This is not a balance challenge

Ankle big toe side rocks lv2

Ankle Steps

Goals:
- keep hands behind head, elbows back
- maintain deep squat, then step forward with one foot and back to deep squat 

Level down:
- hold onto couch or surface
- OR hands forward instead of behind head

Ankle Steps Lv2

5 Minute Mobility 10 (Lvl2)

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Jo🌸

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

5 Minute Mobility 1 (Lvl1)

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

LUKE

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 10 (Lvl2)

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