Name: Playbook - Dr. Jacob - Evening Mobility 15 (Lvl1)
Uploaded: 2023-09-29T21:26:47.289Z
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)

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)

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

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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