Name: Playbook - Dr. Jacob - Evening Mobility 7 (Lvl1)
Uploaded: 2023-03-25T19:55:53.666Z
Duration: 8 min
Description: Evening Mobility 7 (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!!

Luke

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)

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)

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)

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 7 (Lvl1)

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