Name: Playbook - Dr. Jacob - Evening Mobility 9 (Lvl1)
Uploaded: 2023-03-25T19:55:53.681Z
Duration: 9 min
Description: Evening Mobility 9 (Lvl1)

Cassandra Sirl

Found a routine that must be done daily!!

Luke

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)

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.

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)

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 9 (Lvl1)

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