Name: Playbook - Dr. Jacob - Evening Mobility 15 (Lvl1)
Uploaded: 2023-03-25T19:55:53.709Z
Duration: 9 min
Description: Evening Mobility 15 (Lvl1)

Always forget about the hands!! Feeling great!

Luke

Good winding down routine. Can feel the circulation flowing!

1. Wrist Circles Lv1
2. Wrist flex ext self mobs Lv1
3. Thoracic TTN reach ups Lv1
4. Thoracic tripod reach Lv2

Wrist circles or squares

- Pay close attention to each movement demonstrated in this video
- be intentional with your movement
- hold your fist tight when moving through these motions

Wrist Circles Lv1

- push down on your wrist as shown in this video
- lean over your wrist
- hold the stretch position for 2 to 5 seconds

Wrist flex ext self mobs lv1

Thoracic Mobility Reach Ups 

Notes:
- on all fours
- lead with elbow as shown 
- pinch shoulder blades on the top

Thoracic TTN reach ups Lv1

Tripod reach ups

This one has some hip, thoracic, shoulder, and general spine mobility all rolled into one.

Thoracic Tripod Reach Lv2

Evening Mobility 15 (Lvl1)

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)

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)

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

Evening Mobility 15 (Lvl1)

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