Name: Playbook - Dr. Jacob - 5 Minute Mobility 14 (Lvl1)
Uploaded: 2023-03-25T19:55:53.685Z
Duration: 5 min
Description: 5 Minute Mobility 14 (Lvl1)

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

Dena

Andleeb

1. Hips IR Lv1
2. Hips modified pigeon Lv1 
3. Spine LTR 1.1 Lv1
4. Spine reach ups to SB Lv1
5. Thoracic archer to diag dive Lv1

Hip Internal Rotation

Hip IR is widely overlooked and crucial for hip health! 

Here’s an easy level 1 way to work on it 

- block or pillow between knees 
- Move foot outward to force hip IR

Hips IR lv1

Hip modified pigeon

- arms supported on bench 
- one leg crosses under other with a straight knee
- lower hips toward bench 

Feel this in the lateral hip — try not to rotate from the spine

Hips modified pigeon Lv1

Level up the Lower Trunk Rotation

Notes:
- block or pillow between knees 
- rotate left and right
- hands up as shown
- rotate on arm to opposite sides of legs

Spine LTR 1.1 Lv1

Fantastic lateral line stretch🙌

- reach up first, then laterally 
- feel this on the side of the body 
- can do this seated on chair as well

Spine reach up to SB Lv1

Thoracic archer to diagonal dive

This one is great for mid thoracic mobility or mid thoracic pain

- pull arm back like an archer
- dive arm forward

Thoracic archer to diag dive Lv1

5 Minute Mobility 14 (Lvl1)

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Luke

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

Jennifer

Krista

5 Minute Mobility 1 (Lvl1)

Really hard for me. I feel so stiff. That last move felt amazing

Can you please add more 5-10min mobility routines

Michelle Turner

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

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)

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 9 (Lvl2)

Post run- great to stretch out my ankles.

5 Minute Mobility 10 (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)

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 14 (Lvl1)

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