Name: Playbook - Dr. Jacob - Back day 8 (Lvl2)
Uploaded: 2023-09-29T21:26:47.204Z
Duration: 19 min
Description: Back day 8 (Lvl2)

1. Thoracic extension Lv2
2. Thoracic extension with shoulder lv2
3. PVC rotation lv1
4. PVC rotation lv2
5. PVC thoracic extensions Lv2
6. PVC thoracic seated rotations Lv1

Healthy spine Mobility exercise

- use a barbell or a rolling pin
- be sure to arch the back at the very end of the motion

Thoracic extension Lv2

Healthy spine and shoulder Mobility exercise

- use a barbell or a rolling pin
- be sure to arch the back at the very end of the motion
- lifted one arm and then the other off of the barbell

Thoracic extension with shoulder lv2

Notes:
- grip as high up as possible so that there is a slight downward traction stretch on the shoulder 
- reach arm under as far as possible

PVC rotation Lv1

Excellent for spine and shoulder health! 

Notes:
- note the placement of the staff
- the farther you place the staff, the deeper the rotation will be

PVC rotation lv2

A favorite for shoulder and thoracic mobility

- lower your head in between your arms
- you can also do this one standing
- hold the end position for 2-15 seconds

PVC thoracic extensions Lv2

Notes:
- PVC pipe or stick remained behind your upper back
- rotate left and right from the upper back as shown
- try not to rotate from the low back or hips
- can do this seated on chair as well

PVC thoracic seated rotations Lv1

Back day 8 (Lvl2)

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)

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

Back day 3 (Lvl1)

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 8 (Lvl2)

More workouts from Dr. Jacob