Name: Playbook - Dr. Jacob - 5 Minute Mobility 10 (Lvl2)
Uploaded: 2023-03-25T19:55:53.665Z
Duration: 5 min
Description: 5 Minute Mobility 10 (Lvl2)

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)

Start Here

Luke

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

Jennifer

Krista

5 Minute Mobility 1 (Lvl1)

Can you please add more 5-10min mobility routines

Michelle Turner

Description of what muscles we are working and the effect of this exercise

A bit too hard to follow based on videos.

Adam

5 Minute Mobility 2 (Lvl2)

Modified full body scorpion but feel pretty good!

Gets the heart pumping. Never a bad choice!!

5 Minute Mobility 3 (Lvl3)

Always good to move. Repeat on a work break

I live for that rotation!! Great for hips and shoulders!

5 Minute Mobility 4 (Lvl1)

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

Really enjoying the movements suggested. I sit at a desk all day and these do seem to help me relax a bit. I just started, but I’m looking forward to strengthening my spine and posture.

Harsha

I can feel the circulation and it feel such better!! I'm adding this throughout the workday at my desk

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)

Best Thoracic routine on the app for me!!

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 9 (Lvl2)

5 Minute Mobility 11 (Lvl2)

5 Minute Mobility 12 (Lvl3)

Amazing movements.  First time with this routine. Also VERY EFFECTIVE without a stick/pipe

5 Minute Mobility 13 (Lvl1)

I always feel better after your mobility exercises. I love this app!

Dena

5 Minute Mobility 14 (Lvl1)

5 Minute Mobility 15 (Lvl3)

Little bit of everything in this one! Anything you pick in this app, you'll feel better!!

5 Minute Mobility 16 (Lvl1)

Do this as a warm-up and you'll feel so much better!!

Added bonus is it gets the heart going! Gonna try this as a warm-up tomorrow morning

5 Minute Mobility 17 (Lvl3)

A whole lot in very little time. Added more Thoracic Rotation at the end and feeling great!!

5 Minute Mobility 18 (Lvl2)

5 Minute Mobility 19 (Lvl2)

Very important to work the forearms. So much circulation

5 Minute Mobility 10 (Lvl2)

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