Name: Playbook - Dr. Jacob - 5 Minute Mobility 17 (Lvl3)
Uploaded: 2023-09-29T21:26:47.135Z
Duration: 5 min
Description: 5 Minute Mobility 17 (Lvl3)

LUKE

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

1. Shoulders prone extension flys Lv3
2. Spine offset cat cow Lv3
3. Thoracic knee grab reach ups Lv3 
4. Thoracic swipes twist Lv3 
5. Thoracic TTN reach ups Lv3

Notes:
- forehead rested on towel
- bring elbows as close to arm pits as possible 
- lift fists as high as possible

Shoulders Prone extension flys lv3

This one levels up the cat cow exercise 

Notes: 
- pay special attention to the hand placement 
- the cat position feels like a twist of the spine 
- cracks in the back are totally normal here

Spine offset cat cow lv3

Thoracic knee grab reach ups 

This one is a fav!

- kneeling
- grab knee or just place hand on knee 
- reach up with other hand, holding on to elastic band 
- look up at hand that is reaching up

Level down by sitting on a chair

Thoracic knee grab reach ups Lv3

Thoracic swipes

- be sure to implement smooth transitions in between the two positions
- move rhythmically

Another fantastic exercise for spine Health

Thoracic swipes twist lv3

Thoracic Mobility Reach Ups 

Notes:
- on all fours
- lead with elbow as shown 
- pinch shoulder blades on the top when reaching up
- use elastic band to level up

Thoracic TTN reach ups Lv3

5 Minute Mobility 17 (Lvl3)

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!

Alison

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 17 (Lvl3)

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