Name: Playbook - Dr. Jacob - Evening Mobility 12 (Lvl2)
Uploaded: 2023-09-29T21:26:47.249Z
Duration: 8 min
Description: Evening Mobility 12 (Lvl2)

Figure 4 lowers feel great as a wind down!

LUKE

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

Great lower body circulation.  Also got some back cracks!

Very tight today for some reason. Hip openers were very effective!!

Felt everything loosen up as I'm doing the exercises...it feels so much better!!

1. Full body spider crawl reach lv2
2. Hip 90 90 fwd side bend lv2
3. hips Cossack to get up lv2
4. Hips fig4 lowers lv2

Notes:
- notice heel up on the bent leg, heel down on straight leg
- pinch shoulder blades when reaching up
- hands on the ground to shift from one side to the other

Full body Spider crawl reach Lv2

Hip 90/90 External rotation with Lean

- find 90/90 position
- lift knee into full external rotation
- return to neutral and lean forward as shown 

First movement is for one hip, second is for the other

Hips 90 90 ER with fwd lean Lv2

Deep Cossack to getup 

Self explanatory

Goal:
- try not allow hands on ground

Hips Cossack to getup Lv2

Figure 4 lowers 

A solid way to stretch the hips/glutes. Great exercise for sciatic symptoms 

- similar to a tricep dip, but cross your leg into figure 4

Hips fig4 lowers Lv2

Evening Mobility 12 (Lvl2)

Slower. Instructions place breathing. Maybe some audio so don’t have to watch phone whole time. These are too hard and too fast for me to do.

Laura

Sandra Tate

Kevin

Evening Mobility 1 (Lvl1)

Keitha

Thanks to this app, I can modify things for the same effect!

I like you explanations detailed and resonnating

Aline

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

Jasmine

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

Evening Mobility 5 (Lvl1)

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

Vicki

Evening Mobility 6 (Lvl1)

Adding to my daily schedule from now on. Amazing!!

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

Natasha

Evening Mobility 7 (Lvl1)

Very relaxing. Crazy how little is needed to calm the body

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

Evening Mobility 8 (Lvl1)

I feel like I'll sleep very good tonight...

Cassandra Sirl

Found a routine that must be done daily!!

Evening Mobility 9 (Lvl1)

Such a short time. But a great set of movements.

Going slow and controlled makes a huge difference!

Evening Mobility 12 (Lvl2)

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