Name: Playbook - Dr. Jacob - 5 Minute Mobility 20 (Lvl1)
Uploaded: 2023-09-29T21:26:47.147Z
Duration: 5 min
Description: 5 Minute Mobility 20 (Lvl1)

Five great  exercises hitting spots you wouldn’t normally reach with regular exercises.

Alison

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

Jo🌸

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!

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 20 (Lvl1)

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