Name: Playbook - Dr. Jacob - Morning Mobility 11 (Lvl1)
Uploaded: 2023-09-29T21:26:47.102Z
Duration: 15 min
Description: Morning Mobility 11 (Lvl1)

Lila

Meant to push 5 stars it’s good👍🏻

Jaimie

1. Cervical rotations Lv1
2. Spine reach ups to SB Lv1
3. Thoracic archers Lv2 
4. Lumbar rotations Lv1 
5. Hip side lunge glides Lv1
6. Wrist circles Lv1 
7. Ankle balance rotation Lv2

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

Back and forth is 1 rep

Cervical rotations Lv1

Fantastic lateral line stretch🙌

- reach up first, then laterally 
- feel this on the side of the body 
- can do this seated on chair as well

Spine reach up to SB Lv1

Thoracic archers

You can do this seated or standing. 

Focus:
- retract elbow back while simultaneously reaching other arm forward 
- lead with elbow

Thoracic archers lv2

Seated lumbar rotation

- you may feel a snap or pop here. 
- no pain here, or move with less range-of-motion

Lumbar Rotation Lv1

Hip side lunge side-to-side 

Focus:
- Stay low
- keep feet flat entire time 
- smooth transitions back and forth

Hips Side lunge glides Lv1

Wrist circles or squares

- Pay close attention to each movement demonstrated in this video
- be intentional with your movement
- hold your fist tight when moving through these motions

Wrist Circles Lv1

Balance challenge and ankle exercise 

Goals:
- arms stay parallel to the ground
- head rotates with arms
- don’t fall on your🍑

Back and forth counts as 1

Ankle balance rotation Lv2

Morning Mobility 11 (Lvl1)

Sore from yesterday. Discectomy cervical so keeping neck rotation gentle

April Parsons

I need this going to start doing this every day

Erica Brewer

Feels so good. Going to be my warmup tonight before training

LUKE

Morning Mobility 1 (Lvl1)

KAREEN

Morning Mobility 2 (Lvl2)

Nice circulation first thing in the morning

I love all the glute variations on this app!

Morning Mobility 3 (Lvl1)

Peter Maina

Julie

Legs sitting in that position is the hardest part

Roger

Morning Mobility 4 (Lvl1)

This is great! Alot going on in a short amount of time

Today is the first time I did this routine cause I stuck with the first few ones, and I think this is my favorite so far! ❤️

Jean

Dilara

Morning Mobility 5 (Lvl1)

Very nice.  A suggestion:  anyway you could make the timers a different color so they’re a bit easier to locate?

Sandra Tate

Wonderful break at work. Desk workers will love this

First level 2 morning routine! Tough but lovely to feel the heat!!

Laura

Morning Mobility 6 (Lvl2)

Morning Mobility 7 (Lvl2)

This is wonderful for low back pain as well

Morning Mobility 8 (Lvl2)

Wow who knew working your toes and ankles could be so hard!!

Morning Mobility 9 (Lvl2)

Brendan

Great - I found the level 3 scorpion tough to coordinate but enjoyed it

Dina

Morning Mobility 10 (Lvl2)

Love this one!! I had a back injury so this one is lit.

Carrie

This is pne of my favs for my lower back!!

Morning Mobility 12 (Lvl2)

Reverted to seated version of squat rotation :/

Morning Mobility 13 (Lvl2)

I like doing this throughout my work day!

Morning Mobility 14 (Lvl1)

This really helps her circulation in my hips!

Mary

Thank you for all that you do! My TFL is already starting to feel much better! Hope to be back to running soon!
Thank you!

Tara

Morning Mobility 15 (Lvl2)

Morning Mobility 16 (Lvl1)

Morning Mobility 17 (Lvl1)

Gotta love the routines that have a little bit of everything!!

Morning Mobility 18 (Lvl2)

If you need a quick back health routine, this is for you!!

One of my favorite warm ups. And very effective in a short amount of time

Morning Mobility 19 (Lvl2)

Picked my routine for the week. Feeling it today

AMAZING. Do this routine for full body tension relief

Morning Mobility 11 (Lvl1)

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