Name: Playbook - Dr. Jacob - 5 Minute Mobility 2 (Lvl2)
Uploaded: 2023-09-29T21:26:46.986Z
Duration: 5 min
Description: 5 Minute Mobility 2 (Lvl2)

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

KAREEN

LUKE

One of the most effective groups for me!!

Really hard for me. I feel so stiff. That last move felt amazing

Krista

Can you please add more 5-10min mobility routines

Michelle Turner

Description of what muscles we are working and the effect of this exercise

A bit too hard to follow based on videos.

Adam

I love how the exercise keeps repeating over and over so you can practice until you get it and then start the timer!

Stephanie

My hips already feel better after this quick routine!!

Brendan

Really good inappropriate leveling so you can set your own pace. I can’t seem to get my volume to play when I mirroring or even when I play it on my app. But I’m 58 years old so I’m technologically a little behind. I’m going to keep trying.

Gayle

The second exercise was quite difficult for me. Will have to gradually see if I can get both arms elevated in time!

Jeanne

Amazing exercise! Hip stiffness has gone and video is so easy to follow. 😎

Kima

1. Hip rock backs Lvl2 
2. Hip IR lift offs modified Lvl2 
3. Hips 90 90 ER Lvl2 
4. Full body spider crawl reach Lvl2 
5. Full body side lunge elbow suppose Lvl2

These routines are broken down by levels so be sure to check that out. Start with level 1 routines and work your way up to level 3s. 

Each routine has 5 exercises. Work on each exercise for at least 1 minute and then move on to the next.

Some of these are certainly going to take more than 5 minutes, especially if it’s your first time to the routine. Take your time, learn the exercises, and move to the next. Once you get used to them, they should fly by in 5 min!

Hip rock backs

Goals:
- leg out as far as possible 
- rock back and feel in the inner hip/groin
- keep arms straight

Hip Rock backs Lv2

Hip internal rotation lift off lean

Notes:
- find 90/90 first 
- lift back foot off ground as high as possible
- lean forward after back foot can’t lift any further 
- lift foot higher when leaning forward

Hip IR lift offs Lv2

Hip 90/90 external rotation 

- find 90/90 by looking at knee and hip position and ensuring a 90 degree angle at both. 
- tuck feet in to level down a bit 
- pull knee into as much ER as possible

Hip 90 90 ER lv2

Notes:
- notice heel up on the bent leg, heel down on straight leg
- pinch shoulder blades when reaching up
- hands on the ground to shift from one side to the other

Full body Spider crawl reach Lv2

Side lunge with elbow ups 

Using light weights/plates, side lunge and extend elbow up at end of movement

Notes:
- elbow up and pinch shoulder blade
- low weight here, not necessary to increase by much

Full body side lunge elbow ups Lv2

5 Minute Mobility 2 (Lvl2)

Start Here

Jo🌸

Going to incorporate this as a pre run dynamic stretching.

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)

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 2 (Lvl2)

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