Name: Playbook - Dr. Jacob - 5 Minute Mobility 12 (Lvl3)
Uploaded: 2023-09-29T21:26:47.107Z
Duration: 5 min
Description: 5 Minute Mobility 12 (Lvl3)

Andleeb

1. PVC rotation Lvl3
2. PVC full body jab Lvl3 
3. PVC windmill Lvl2 
4. PVC thoracic extension Lvl2
5. PVC prone OH LPD Lvl3

Notes:
- Be intensional on pole placement. 
- the further over you plant the pole, the more difficult or deep the twist will be

This one is fantastic for spine health and preventing injury. This is not, however, a rehab exercise.

PVC rotation Lv3

PVC Front Jab

Notes: 
- this pvc is cut to the same exact height as me
- keep arm straight when rotating pvc back and around 
- knee can hover above ground or land on a cushion to modify

PVC full body jab Lv3

This PVC is the same exact length as my height. 

- behind head at upper back
- bend forward from waist 
- rotate back and forth allowing resting position in the middle

PVC Windmill lv2

A favorite for shoulder and thoracic mobility

- lower your head in between your arms
- you can also do this one standing
- hold the end position for 2-15 seconds

PVC thoracic extensions Lv2

Notes:
- pay special attention to the grip
- thumbs up, loose grip 
- pinch shoulder blades together 

Goal:
- do not touch the back of your head

PVC prone OH LPD Lv3

5 Minute Mobility 12 (Lvl3)

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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 12 (Lvl3)

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