Name: Playbook - Dr. Jacob - Evening Mobility 1 (Lvl1)
Uploaded: 2023-03-25T19:55:53.616Z
Duration: 6 min
Description: Evening Mobility 1 (Lvl1)

Do this one to calm down full body tension

Luke

Federico

Brett

Jolene

Nathalie

Always great to come back k to thos one!!

Why is there no sound? An audio explanation of how to do the movements would be really helpful so you don’t have to look at the screen while trying to do the exercise.

Stacie

Great. I like the interesting movements you teach!

Mary

Thoracic push away is being added to stuff I do everyday now!!

Definitely need a voice over and more instruction. I’m kind of new to the app but it felt rushed and unclear

Rose

Was Great. Would love more longer routines and for feet

Hanna

Good, trying to take my take and make sure of my positions.

The timer could be easier to use and the directions would be great if the font was bigger or spoken

Page

Loved this routine and the variance on standard cat/camel.
Favourite the thoracic arc, really found the spot the been struggling to stretch.

Michelle

I love love love this routine! So easy to follow and so relaxing!

Kima

Carole

Youngji

This group of exercises highlights the disparity between my right side and left side. This was my third night with them and I’m noticing a lessening of the tightness in my right hip. I’ll stick with these in the evening for the week.

Vicki

This was great. Perfect before- bedtime routine.

Sarah Sur

It would be great to have voice over with the movements to ensure we can do the move accurately and effectively.

Bethany

Gotta see how I feel after awhile, but loved the new movements

Great routine.  Some of the explanations weren’t as clear for me as I would have liked.  Maybe a voice over on the demo video explaining what was happening would have helped.  If that’s there and my phone audio just wasn’t working please disregard 😂

Jasmine

1. Hips Posterior lv1
2. Hips Seated fig4 str Lv1
3. Lumbar offset Cat Cow Lv2
4. Thoracic push away Lv1

I don’t need to tell you that getting a full nights rest is important. Performing an evening mobility routine can help with this, by calming down the nervous system and allowing the body to remain in a relaxed state. These should be relaxing. Take deep breaths, identify areas of tension and work on releasing those areas through the mobility work.

Sleep well.

Hip posterior stretch

- feel in the back of the hip 
- great for sciatic symptoms

Do 1 minute both sides

Hips Posterior lv1

Seated figure 4 position
- lean forward from chest 
- do not round out the spine

Do 2-3 sets of 30sec both sides

Hips seated fig4 str Lv1

On all 4s

- Offset hands as shown
- cat camel your back
- almost twist the spine during cat position

Lumbar offset cat cow Lv2

Thoracic push away

- in the kneeling position to begin
- push the floor away from you while rounding out your mid to upper back
- Feel this one in the mid to upper back

Do 2-3 sets of 15sec holds both sides

Thoracic push away Lv1

Evening Mobility 1 (Lvl1)

Michelle Turner

Most calming evening routine in my opinion

Evening Mobility 2 (Lvl1)

It‘s my problem… I am absolutely not able to sit in cross-legged seat  and lean forward

Nane

Great routine! Would love the option of toggling on/off a voiceover that breaks down the movements and provides verbal queues

The circulation after this is pretty great. Strongly recommended any point of the day!

Evening Mobility 3 (Lvl1)

Definitely helpful and sort of relaxing too

Jess

Feels great!! Sciatica symptoms are significantly less with these ones.

Carrie

Evening Mobility 4 (Lvl2)

Might be my favorite work break workthrough!!

Amazing relief after a rough low back day

Real good. Helped relieve tension. Just very sore today

Evening Mobility 5 (Lvl1)

Took me a while to get a hang of the last exercise, and once I did 👍🏼

Evening Mobility 6 (Lvl1)

This felt great on my back and neck, especially after working. I definitely need to work on my mobility!

Natasha

Easy way to relieve stress while working at my desk!!

Just first time working on this one. Gonna wait and see how my body responds.

Evening Mobility 7 (Lvl1)

Can really feel the circulation through my lower body. Will come back to this one!!

Evening Mobility 8 (Lvl1)

Cassandra Sirl

Found a routine that must be done daily!!

Good. So for the 3 sets, is that for each side?

Evening Mobility 9 (Lvl1)

Probably my favorite night routine. Added some other exercises that would help too!!

Full body reset before bed. It feels great.

Evening Mobility 10 (Lvl2)

This one is great when you are struggling to feel your glutes!

Bridges were difficult but I did them for the first time in awhile!!

Must've really needed this tonight. Body is responding well to the movements!!

Evening Mobility 11 (Lvl1)

First time using the chair for figure 4 lowers. Mobility is improving!!

Great lower body circulation.  Also got some back cracks!

Evening Mobility 12 (Lvl2)

This app never gets boring! Keeps the body guessing

Lumbar and glutes are waking up with this set.

Evening Mobility 13 (Lvl2)

Evening Mobility 14 (Lvl1)

Always forget about the hands!! Feeling great!

Good winding down routine. Can feel the circulation flowing!

Evening Mobility 15 (Lvl1)

Haven't tried this one yet so I took it slow. But midback released and it was amazing

Evening Mobility 1 (Lvl1)

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