Name: Playbook - Dr. Jacob - Evening Mobility 14 (Lvl1)
Uploaded: 2023-09-29T21:26:47.275Z
Duration: 6 min
Description: Evening Mobility 14 (Lvl1)

First time doing this one in awhile. Quite challenging but felt good

LUKE

1. Hips modified pigeon Lv1
2. Spine LTR 1.1 Lv1
3. Spine reach up to SB lv1

Hip modified pigeon

- arms supported on bench 
- one leg crosses under other with a straight knee
- lower hips toward bench 

Feel this in the lateral hip — try not to rotate from the spine

Hips modified pigeon Lv1

Level up the Lower Trunk Rotation

Notes:
- block or pillow between knees 
- rotate left and right
- hands up as shown
- rotate on arm to opposite sides of legs

Spine LTR 1.1 Lv1

Fantastic lateral line stretch🙌

- reach up first, then laterally 
- feel this on the side of the body 
- can do this seated on chair as well

Spine reach up to SB Lv1

Evening Mobility 14 (Lvl1)

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 10 (Lvl2)

Those 3 pt bridges are an absolute game changer

Anytime of the day this is one of my favorite routines

Evening Mobility 11 (Lvl1)

Figure 4 lowers feel great as a wind down!

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)

Amazing after going away from this routine for awhile!!

Evening Mobility 13 (Lvl2)

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 14 (Lvl1)

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