Name: Playbook - Dr. Jacob - 5 Minute Mobility 18 (Lvl2)
Uploaded: 2023-03-25T19:55:53.703Z
Duration: 5 min
Description: 5 Minute Mobility 18 (Lvl2)

A whole lot in very little time. Added more Thoracic Rotation at the end and feeling great!!

Luke

1. Full body tripod TTN reach ups Lv2
2. Full body side lunge to ROT Lv2
3. Full body scorpion get up Lv2
4. Thoracic knee grab reach ups Lv2
5. Thoracic cat camel elevated Lv2

Notes:
- 3 point half-kneeling stance
- thread needle while simultaneous lunge forward
- when reaching up, pinch shoulder blades

Full body Tripod TTN reach ups Lv2

notes:
- one hand on angle for balance support 
- hand behind back
- elbow up 

Be sure to pinch shoulder blades on the top

Full Body side lunge to rot Lv2

Scorpion Get up

Scorpion side-to-side and get up! 

Focus:
- land in 90/90 position 
- try not to use hands throughout movement 

Moving to one side is one rep

Full body scorpion get up Lv2

Thoracic knee grab reach ups 

This one is a fav!

- kneeling
- grab knee or just place hand on knee 
- reach up with other hand
- look up at hand that is reaching up

Level up by holding on to an elastic band 
Level down by sitting on a chair

Thoracic knee grab reach ups Lv2

Elevate your cat camel exercise with this one

Notes:
- use a bench or chair-height surface 
- elbows on, sink chest down
- extend elbows, hands on, cat your back 

Back and forth equals one lap. Focus on the upper back/thoracic spine

Thoracic Cat camel elevated Lv2

5 Minute Mobility 18 (Lvl2)

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)

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)

5 Minute Mobility 19 (Lvl2)

Very important to work the forearms. So much circulation

5 Minute Mobility 18 (Lvl2)

Community

More workouts from Dr. Jacob