Name: Playbook - Dr. Jacob - 5 Minute Mobility 12 (Lvl3)
Uploaded: 2023-03-25T19:55:53.675Z
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)

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)

Post run- great to stretch out my ankles.

5 Minute Mobility 10 (Lvl2)

5 Minute Mobility 11 (Lvl2)

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 12 (Lvl3)

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