Name: Playbook - Dr. Jacob - Back day 3 (Lvl1)
Uploaded: 2023-09-29T21:26:47.105Z
Duration: 10 min
Description: Back day 3 (Lvl1)

That was good. Should I continue with this same video for a week or move to level 2? Anymore level 1 videos for t spine?

Michael

1. Thoracic ankle grab reach ups lv1
2. Thoracic windmills lv1
3. Thoracic flex ext am lv1
4. Thoracic reach backs lv1

Thoracic ankle grab reach ups 

This one never gets old!

- grab ankle or just place hand on lower leg 
- reach up with other hand
- look up at hand that is reaching up

Thoracic ankle grab reach ups Lv1

Windmills

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

Level up: stand up

Thoracic Windmills Lv1

Notes:
- back of hands touching when the arms are forward
- retractable‘s back, pinch shoulder blades

Thoracic flex ext AM Lv1

Thoracic reach backs

This is an excellent exercise for spine mobility and spine health

- always lead with your elbow and then reach all the way back

- Look back at your hand to finish off the rotation of the thoracic spine

Thoracic reach backs Lv1

Back day 3 (Lvl1)

halo

Erna C

Randi

Back day 1 (Lvl2)

LUKE

Some of these were tough because I’m not very flexible. My hips feel very tight. Hope these movements help with that.

Keitha

First time with the routine so I cut it short to see how my body reacts

Back day 2 (Lvl2)

Back day 4 (Lvl3)

Love it. A great end of week set to compliment the shoulder and leg workouts earlier in the week.

Back day 3 (Lvl1)

Community

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