Name: Playbook - Dr. Jacob - 5 Minute Mobility 5 (Lvl1)
Uploaded: 2023-03-25T19:55:53.628Z
Duration: 5 min
Description: 5 Minute Mobility 5 (Lvl1)

Anytime of the day!! Do this group of movements and repeat

Luke

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

Jennifer

Really great neck stretches! I did them pre-run since I like to tense up my neck and shoulders during my runs. 🤦🏽‍♀️

Andleeb

Oh my! My headache has gone! ♥️♥️♥️

Kima

1. Cervical POE chin retractions Lvl1
2. Cervical rotations 1.2 Lvl1 
3. Cervical side bend str Lvl1 
4. Couch add elbow up Lvl1 
5. Cervical anterior neck str Lvl1

Cervical Prone on Elbows Chin Retraction

Focus:
- begin on your stomach propped up on your elbows
- RETRACTING chin back. We are not just nodding head or chin down, but rather pulling the chin back

Cervical POE chin retractions Lv1

Follow these instructions:

To start left 
- chin down 
- rotate left
- side bend over left shoulder 
- head back, chin up and over to right shoulder 
- forward side bend over right shoulder 
- rotate left to chin down
- back to neutral position 

To start right 
- chin down 
- rotate right
- side bend over right shoulder 
- head back, chin up and over to left shoulder 
- forward side bend over left shoulder 
- rotate right to chin down
- back to neutral position

Cervical rotations 1.2 Lv1

- tuck chin in, then side bend
- feel this on the side of your neck 
- increase stretch by gently pulling on the side of the head 

Hold anywhere from 10-30 seconds

Cervical Side bend str 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

Neck Anterior Pull stretch

- chin up at angle
- hand on collar bone/upper chest 
- pull chin up higher while putting slight downward force with hand on chest 

15-30second holds

Cervical anterior neck str Lv1

5 Minute Mobility 5 (Lvl1)

Start Here

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

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)

Always good to move. Repeat on a work break

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

5 Minute Mobility 4 (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 5 (Lvl1)

Community

More workouts from Dr. Jacob