Name: Playbook - Dr. Jacob - 5 Minute Mobility 4 (Lvl1)
Uploaded: 2023-03-25T19:55:53.622Z
Duration: 5 min
Description: 5 Minute Mobility 4 (Lvl1)

Always good to move. Repeat on a work break

Luke

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

Finally I have found something to help my back pain/shoulder pain. Thank you!

Jennifer

Krista

5 Minute Mobility 1 (Lvl1)

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

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)

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)

Best Thoracic routine on the app for me!!

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 18 (Lvl2)

5 Minute Mobility 19 (Lvl2)

Very important to work the forearms. So much circulation

5 Minute Mobility 4 (Lvl1)

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