Name: Playbook - Dr. Jacob - Morning Mobility 15 (Lvl2)
Uploaded: 2023-03-25T19:55:53.704Z
Duration: 15 min
Description: Morning Mobility 15 (Lvl2)

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

1. Hips 90 90 ER Lv2
2. Hips Ir lift offs modified Lv2
3. Hips rocks backs Lv2 
4. Hips fig 4 LTR glutes Lv3

Hip 90/90 external rotation 

- find 90/90 by looking at knee and hip position and ensuring a 90 degree angle at both. 
- tuck feet in to level down a bit 
- pull knee into as much ER as possible

Hip 90 90 ER lv2

Hip internal rotation lift off lean

Notes:
- find 90/90 first 
- lift back foot off ground as high as possible
- lean forward after back foot can’t lift any further 
- lift foot higher when leaning forward

Hip IR lift offs modified Lv2

Hip rock backs

Goals:
- leg out as far as possible 
- rock back and feel in the inner hip/groin
- keep arms straight

Hip Rock backs Lv2

Lay with one leg crossed over other in figure4 position. 

- rotate to side first 
- pull up into glute stretch 

Hold both positions for a few seconds or more

Hips Fig4 LTR glutes Lv3

Morning Mobility 15 (Lvl2)

Kim Robbins

Sandra Tate

Carrie

Morning Mobility 1 (Lvl1)

Peter

Absolutely must do this for tight hips and low back!

Luke

I felt that my left hip is tight but, it felt good. Thank you 😊

Erna

Morning Mobility 2 (Lvl2)

Unbelievable that only five minutes relief the tension on the hip area. Woke up feeling really tight, it’s all gone!!!

Valentina

Morning Mobility 3 (Lvl1)

Julie

Legs sitting in that position is the hardest part

Roger

Morning Mobility 4 (Lvl1)

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

Just amazing and the way it’s set up makes so achievable. Thank you Dr Jacobs!

Dina

Morning Mobility 5 (Lvl1)

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

Laura

I pair this with Evening Mobility 4. Great combo.

Vicki

My shoulders felt so good during this even tho for thorasic. All connected.

Morning Mobility 6 (Lvl2)

Hips are so open now I'm not used to it!!

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

Morning Mobility 10 (Lvl2)

Lila

Meant to push 5 stars it’s good👍🏻

Jaimie

Morning Mobility 11 (Lvl1)

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

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)

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)

AMAZING. Do this routine for full body tension relief

First time trying this one. But feel great after that rotation work

Morning Mobility 15 (Lvl2)

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