Name: Playbook - Dr. Jacob - Evening Mobility 5 (Lvl1)
Uploaded: 2023-03-25T19:55:53.652Z
Duration: 10 min
Description: Evening Mobility 5 (Lvl1)

Might be my favorite work break workthrough!!

Luke

Amazing relief after a rough low back day

Real good. Helped relieve tension. Just very sore today

Teresa Frazier

My lower back feels lovely now, thank you!

Laura

What I really appreciate about Dr. Jacob’s videos is that I can watch a number of different sessions and let my body tell me which resonates the most that day. Tonight, my body picked this one and it felt good.

Vicki

I'm back! Was feeling very sore but decided to get through these and so glad I did.

Mary

Jasmine

Did all sets and reps after struggling through the first time. Make sure to do this one!!

Had to do less reps to start. But some of these moves I've never done before

1. Lumbar thoracic reach ups Lv1
2. Lumbar POE to PUP Lv2
3. Lumbar kneeling ext Lv1
4. Lumbar fig4 Lv1

3 limb base reach ups 

- reach up to ceiling, look up at hands 
- return with bent elbow

Lumbar thoracic reach ups Lv1

Prone on elbows

Notes:
- switch between the prone on elbows position to the hips back position
- back and forth is one rep. 
- Hold 3-15 seconds

Lumbar POE to Pup Lv2

Modified press up

- kneeling in front of chair 
- arms extended on chair 
- bring hips towards chair

Lumbar kneeling ext Lv1

An excellent low back and glute stretch

Notes: 
- on your back
- figure 4 position
- pull leg toward you

Lumbar fig4 Lv1

Evening Mobility 5 (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

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)

Took me a while to get a hang of the last exercise, and once I did 👍🏼

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 5 (Lvl1)

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