Name: Playbook - Dr. Jacob - 5 Minute Mobility 7 (Lvl2)
Uploaded: 2023-09-29T21:26:47.082Z
Duration: 5 min
Description: 5 Minute Mobility 7 (Lvl2)

LUKE

This needs to be done so many times. It's wonderful!

Best Thoracic routine on the app for me!!

Oh wow I'm feeling it all over. Great to get moving!!

This was a great thoracic routine, shame i can't kneel but regression to a chair works fine.

Michelle

Literally any routine you pick you'll feel better!!

1. Thoracic TTN twist Lvl2 
2. Thoracic windmills Lvl2 
3. Thoracic TNN reach ups Lvl2 
4. Thoracic knee grab rech ups Lvl2 
5. Thoracic cat camel elevated Lvl2

Thread-the-needle twists 

One of the staples of my social media page, and a big time exercise for upgraded thoracic mobility 

- do a standard TTN
- reach the arm back and feel this everywhere 

This one is know you come with sound effects. Don’t be alarmed, as long as it’s not associated with pain you’re good

Thoracic TTN twist Lv2

Windmills

- as arm goes down, other elbow retracts up
- pinch shoulder blades together 
- look up at extended arm to finish off rotation 

Lower level: sit on edge of chair

Thoracic Windmills lv2

Thoracic Mobility Reach Ups 

Notes:
- on all fours
- lead with elbow as shown 
- pinch shoulder blades on the top when reaching up

Thoracic TTN reach ups Lv2

Thoracic knee grab reach ups 

This one is a fav!

- kneeling
- grab knee or just place hand on knee 
- reach up with other hand
- look up at hand that is reaching up

Level up by holding on to an elastic band 
Level down by sitting on a chair

Thoracic knee grab reach ups Lv2

Elevate your cat camel exercise with this one

Notes:
- use a bench or chair-height surface 
- elbows on, sink chest down
- extend elbows, hands on, cat your back 

Back and forth equals one lap. Focus on the upper back/thoracic spine

Thoracic Cat camel elevated Lv2

5 Minute Mobility 7 (Lvl2)

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!

Alison

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)

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 7 (Lvl2)

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