Name: Playbook - Dr. Jacob - 5 Minute Mobility 4 (Lvl1)
Uploaded: 2024-11-20T23:03:26.218Z
Duration: 5 min
Description: 5 Minute Mobility 4 (Lvl1)

Alison

LUKE

Always good to move. Repeat on a work break

I live for that rotation!! Great for hips and shoulders!

Zachary

Really enjoyed this set - great after a long bike ride.

Hayley

These are really helping to loosen up a hips a bit. By the 3rd round there was definitely a difference- will persist!

Juliette

It's great. I just can't physically do some of the movements. So I had to modify the modifications.

Gabriela

Andleeb

#2 morning series has some of same #2 5min series, am hoping to do both each day for the 15 days. Would appreciate if they had different ones. But not a deal breaker, will do them all either way!

1. Hips reach ups Lvl1 
2. Hips seated fig4 str Lvl1 
3. Hips side lunge rotation Lvl1 
4. Hips posterior Lvl1 
5. Hips modified pigeon Lvl1

Hip reach ups 

- seated on chair or solid surface 
- reach down grab ankle
- reach up with other arm to ceiling

Hips reach ups Lv1

Seated figure 4 position
- lean forward from chest 
- do not round out the spine

Hips seated fig4 str Lv1

Side lunge rotations 

Notes:
Standing side lunch
- start by rotating pelvis posteriorly 
- side lunge and rotate in

Hips side lunge rotations Lv1

Hip posterior stretch

- feel in the back of the hip 
- great for sciatic symptoms

Hips Posterior lv1

Hip modified pigeon

- arms supported on bench 
- one leg crosses under other with a straight knee
- lower hips toward bench 

Feel this in the lateral hip — try not to rotate from the spine

Hips modified pigeon Lv1

5 Minute Mobility 4 (Lvl1)

Start Here

Oscar

Stephanie

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

KAREEN

5 Minute Mobility 2 (Lvl2)

It was hard to sit up straight and hold my arms out on the last two. But I managed to do it a littler slower.

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)

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 9 (Lvl2)

Very interesting. I found going to my right for the big toe flexions very awkward and the ankle step outs were hard. This will be part of my routine now.

Vicki

Post run- great to stretch out my ankles.

5 Minute Mobility 10 (Lvl2)

5 Minute Mobility 11 (Lvl2)

5 Minute Mobility 12 (Lvl3)

I skipped this one while doing all the 5 min L1 level mobility routines because I didn’t have a PVC pipe. I finally grabbed the pole that opens our skylight – worked great! This is a fabulous T-spine routine.

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)

Another great brief routine that hits all the spots! Would love to see a video of the modified pigeon for people with much less mobility – my leg doesn’t cross over nearly as far as Dr. Jacob’s and my hips don’t come this far forward!

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 18 (Lvl2)

5 Minute Mobility 19 (Lvl2)

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

Very important to work the forearms. So much circulation

5 Minute Mobility 4 (Lvl1)

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