Name: Playbook - Dr. Jacob - 5 Minute Mobility 16 (Lvl1)
Uploaded: 2023-03-25T19:55:53.693Z
Duration: 5 min
Description: 5 Minute Mobility 16 (Lvl1)

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

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.

Andleeb

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)

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

Dena

5 Minute Mobility 14 (Lvl1)

5 Minute Mobility 15 (Lvl3)

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 16 (Lvl1)

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