Name: Playbook - Dr. Jacob - Evening Mobility 7 (Lvl1)
Uploaded: 2023-09-29T21:26:47.190Z
Duration: 8 min
Description: Evening Mobility 7 (Lvl1)

LUKE

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

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.

1. Couch rhomboid Lv1
2. Couch side lean lv1
3. Couch add elbow up Lv1
4. Cervical sidebend rotations lv1

Couch Rhomboid stretch

A favorite!

Focus:
- anchor hands
- “cat” your back and really feel this in the mid to upper back
- breath out when “cat-ing” your back

Couch Rhomboid lv1

Couch Side Lean

Use the side of couch or arm of char to anchor 

Goals:
- reach to side as far as possible 
- hold for 3-5 seconds

Couch side lean lv1

Couch Hip Adduction elbow up 

Notes:
- use arm to pin knee to the side and block it from coming in to neutral 
- feel a hip stretch here 
- elbow up - PINCH SHOULDER BLADES
- hold elbow up 2-5 seconds

Couch add elbow up lv1

Chin down to shoulder 
- rotate left and right 

Back and forth is considered 1 rep

Note:
Snap, crackle, pops, or any noises are normal, so long as they are not associated with pain. If pain is experienced here, go less range of motion or move to next exercise.

Cervical sidebend rotations Lv1

Evening Mobility 7 (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)

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 7 (Lvl1)

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