Name: Playbook - Dr. Jacob - 5 Minute Mobility 5 (Lvl1)
Uploaded: 2023-09-29T21:26:47.068Z
Duration: 5 min
Description: 5 Minute Mobility 5 (Lvl1)

I think if I did this one every day it would be a game changer!

Alison

LUKE

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

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

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)

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 5 (Lvl1)

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