Name: Playbook - Dr. Jacob - Evening Mobility 9 (Lvl1)
Uploaded: 2023-09-29T21:26:47.207Z
Duration: 9 min
Description: Evening Mobility 9 (Lvl1)

I feel like I'll sleep very good tonight...

LUKE

Cassandra Sirl

Found a routine that must be done daily!!

Good. So for the 3 sets, is that for each side?

Mary

Carrie

1. Cervical sidebend lv1
2. Cervical rotations 1.2 Lv1
3. Cervical anchor side bends Lv2

Anchor neck stretch

- Use an anchor by holding on to bottom of chair 

Focus:
- holding your chin tucked when side bending 
- feel stretch on the side of neck 

Holding for 5-30 seconds

Cervical sidebend Lv1

Follow these instructions:

To start left 
- chin down 
- rotate left
- side bend over left shoulder 
- head back, chin up and over to right shoulder 
- forward side bend over right shoulder 
- rotate left to chin down
- back to neutral position 

To start right 
- chin down 
- rotate right
- side bend over right shoulder 
- head back, chin up and over to left shoulder 
- forward side bend over left shoulder 
- rotate right to chin down
- back to neutral position

Cervical rotations 1.2 Lv1

Anchor pulls

Focus:
- anchor hand at ankle with knee bent
- gently pull head laterally to the opposite side 
- deep breathing through the stretches

No pain with this one, otherwise pull with less force

Cervical anchor side bends Lv2

Evening Mobility 9 (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.

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)

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)

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 9 (Lvl1)

Community

More workouts from Dr. Jacob