Name: Playbook - Dr. Jacob - Evening Mobility 3 (Lvl1)
Uploaded: 2023-03-25T19:55:53.637Z
Duration: 6 min
Description: Evening Mobility 3 (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!

Luke

Always find myself coming back to these exercises!!

Brilliant movements, gentle enough but so effective

Laura

The most bang for your buck here!! Who doesn't have 6 minutes?

These exercises make both my body and soul feel wonderful!

Mary

Gotta cut down on the reps for the first workthrough. But it feels great!!

1. Thoracic pretzel pushups Lv1
2. Thoracic pretzel rotations Lv1 
3. Thoracic reach backs Lv1

Thoracic pretzel push-ups

- lower hands to floor
- Pay close attention to the position of the hands
- Press yourself up while “cat-ing” your back

An excellent morning Mobility drill

Thoracic pretzel pushups Lv1

Pretzel rotations 

Spine health through Thoracic Mobility

Notes:
- seated in pretzel position
- can also sit on chair at desk 
- when reaching back, pinch shoulder blades to gain more range-of-motion

Thoracic Pretzel rotations Lv1

Thoracic reach backs

This is an excellent exercise for spine mobility and spine health

- always lead with your elbow and then reach all the way back

- Look back at your hand to finish off the rotation of the thoracic spine

Thoracic reach backs Lv1

Evening Mobility 3 (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)

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?

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)

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 3 (Lvl1)

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