Name: Playbook - Dr. Jacob - 5 Minute Mobility 13 (Lvl1)
Uploaded: 2023-03-25T19:55:53.680Z
Duration: 5 min
Description: 5 Minute Mobility 13 (Lvl1)

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

Luke

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

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.

Andleeb

5 Minute Mobility 10 (Lvl2)

5 Minute Mobility 11 (Lvl2)

5 Minute Mobility 12 (Lvl3)

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 13 (Lvl1)

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