Name: Playbook - Dr. Jacob - 5 Minute Mobility 16 (Lvl1)
Uploaded: 2023-09-29T21:26:47.131Z
Duration: 5 min
Description: 5 Minute Mobility 16 (Lvl1)

Another great brief routine that hits all the spots! Would love to see a video of the modified pigeon for people with much less mobility – my leg doesn’t cross over nearly as far as Dr. Jacob’s and my hips don’t come this far forward!

Alison

LUKE

Little bit of everything in this one! Anything you pick in this app, you'll feel better!!

1. Shoulder thoracic side bends Lv1
2. Spine offset cat cow Lv1 
3. Thoracic elbow to reach up Lv1 
4. Hips seated fig4 STR Lv1
5. Hips modified pigeon Lv1

Probably my favorite beginner lateral line stretch!

Notes: 
- cross arm as far over as possible
- lean over to the side at a comfortable range of motion

Shoulder thoracic side bend Lv1

Great beginner version of the Offset Cat Cows 

Notes:
- focus on hand placement 
- knees bent to extended during the back movement to help facilitate the movement

Spine offset cat cow lv1

Thoracic elbow to reach ups

- always lead with the elbow and then reach up afterwards
- The movement here might remind you of doing the robot dance
- you can hold onto an elastic band to level this one up

Thoracic elbow to reach ups Lv1

Seated figure 4 position
- lean forward from chest 
- do not round out the spine

Hips seated fig4 str 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

5 Minute Mobility 16 (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 16 (Lvl1)

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