Name: Playbook - Dr. Jacob - Evening Mobility 13 (Lvl2)
Uploaded: 2023-03-25T19:55:53.701Z
Duration: 7 min
Description: Evening Mobility 13 (Lvl2)

Luke

This app never gets boring! Keeps the body guessing

Lumbar and glutes are waking up with this set.

Add Thoracic swipes to your daily exercises!

This is amazing. Hit this if you have tight hips or shoulders

1. Hips fig4 LTR lv2
2. Hips fig4 LTR glutes lv3
3. Hips modified pigeon Lv2
4. Thoracic swipes lv2

Figure 4 rotations

- foot crossed over other leg create a figure 4 
- lowering leg down as shown creates a rotational component to the low back and stretches the glutes on both sides 

Do for 30 seconds on both sides

Hips Fig4 LTR Lv2

Lay with one leg crossed over other in figure4 position. 

- rotate to side first 
- pull up into glute stretch 

Hold both positions for a few seconds or more

Do for 1 minute on both sides

Hips Fig4 LTR glutes Lv3

A fan favorite: the Modified Pigeon

A “pigeon pose” in westernized “yoga” can be very irritating to the hip. Here’s a modified version that can really stretch the hip more properly with much less stress to the joint 

Notes:
- Cross leg under with a straight knee
- lower hips to ground with straight arms

15 reps both sides

Hips modified pigeon Lv2

Thoracic swipes

- be sure to implement smooth transitions in between the two positions
- move rhythmically

Another fantastic exercise for spine Health

Thoracic swipes lv2

Evening Mobility 13 (Lvl2)

Do this one to calm down full body tension

Federico

Evening Mobility 1 (Lvl1)

Michelle Turner

Nathalie

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

Jasmine

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 👍🏼

Vicki

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?

Mary

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)

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 13 (Lvl2)

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