Name: Playbook - Dr. Jacob - 5 Minute Mobility 20 (Lvl1)
Uploaded: 2023-03-25T19:55:53.711Z
Duration: 5 min
Description: 5 Minute Mobility 20 (Lvl1)

Very important to work the forearms. So much circulation

Luke

Andleeb

1. Couch side lean Lv1 
2.  Couch rhomboid Lv1 
3. Couch add elbow up Lv1 
4. Forearm rotation ext str Lv1
5. Forearm screwdrivers Lv1

Couch Side Lean

Use the side of couch or arm of char to anchor 

Goals:
- reach to side as far as possible 
- hold for 3-5 seconds

Couch side lean lv1

Couch Rhomboid stretch

A favorite!

Focus:
- anchor hands
- “cat” your back and really feel this in the mid to upper back
- breath out when “cat-ing” your back

Couch Rhomboid lv1

Couch Hip Adduction elbow up 

Notes:
- use arm to pin knee to the side and block it from coming in to neutral 
- feel a hip stretch here 
- elbow up - PINCH SHOULDER BLADES
- hold elbow up 2-5 seconds

Couch add elbow up lv1

Better Forearm Stretches 

- pull from the fingers as show 
- you can hold longer if desired 
- doing both stretches equals one rep

Forearm rotation ext str Lv1

Probably my favorite for forearms 

- this is how you “unscrew” your forearms ;)
- pin down your wrist so there’s no movement here
- rotate from forearm, not your shoulder 

Back and forth is 1 rep

Forearm screwdrivers Lv1

5 Minute Mobility 20 (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.

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)

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

5 Minute Mobility 20 (Lvl1)

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