Name: Playbook - Dr. Jacob - 5 Minute Mobility 14 (Lvl1)
Uploaded: 2023-09-29T21:26:47.117Z
Duration: 5 min
Description: 5 Minute Mobility 14 (Lvl1)

Alison

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)

Start Here

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

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 14 (Lvl1)

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