Name: Playbook - Dr. Jacob - 5 Minute Mobility 13 (Lvl1)
Uploaded: 2023-09-29T21:26:47.112Z
Duration: 5 min
Description: 5 Minute Mobility 13 (Lvl1)

I skipped this one while doing all the 5 min L1 level mobility routines because I didn’t have a PVC pipe. I finally grabbed the pole that opens our skylight – worked great! This is a fabulous T-spine routine.

Alison

LUKE

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

1. PVC OH LPD 1.2 Lv1 
2. PVC rotation Lv1 
3. PVC thoracic seats rotation Lv1
4. PVC shoulder L stretch Lv1 
5, 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

Notes:
- grip as high up as possible so that there is a slight downward traction stretch on the shoulder 
- reach arm under as far as possible

PVC rotation Lv1

Notes:
- PVC pipe or stick remained behind your upper back
- rotate left and right from the upper back as shown
- try not to rotate from the low back or hips
- can do this seated on chair as well

PVC thoracic seated rotations Lv1

Using a PVC pipe, can also use stick or dowel 

- rotate outward to the side as shown
- back and forth is one rep

PVC Shoulders L stretch Lv1

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

5 Minute Mobility 13 (Lvl1)

Start Here

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!

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

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 13 (Lvl1)

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