Name: Playbook - Dr. Jacob - Morning Mobility 4 (Lvl1)
Uploaded: 2023-03-25T19:55:53.644Z
Duration: 5 min
Description: Morning Mobility 4 (Lvl1)

Peter

Julie

Legs sitting in that position is the hardest part

Roger

Do this throughout the day and you'll feel so much better and have better posture

Luke

it makes me feel neck muscles i did not know where tight 👍

Doris

Finished this and will repeat. Throughout my day! Instant relief from aches and pains I've been having

Lisa

Cervical Rotations feel so goos everytime!!

Can feel parts of my whole body relate tension. This is absolutely wonderful!!

Makes the neck feel better. Do both sides at the recommended time. You'll notice a huge difference!!

Already feel the blood flowing after finishing these immediately. A favorite for sure!!!

This helped released tension on my neck and shoulder from having upper and mid back pain. Took the edge off for sure. I will do this again in the middle of the day, and add it to my before bedtime mobility routine. Thank you so much! ❤️🙂

Jean

Carrie

Perfect exercise to start my day🥰 What a different it makes when knowing the correction position rather than just rolling the neck!

Kima

1. Cervical POE chin retractions Lv1
2. Cervical rotations 1.2 Lv1
3. Cervical side bends STR Lv1
4. Cervical anterior neck STR Lv1

Cervical Prone on Elbows Chin Retraction

Focus:
- begin on your stomach propped up on your elbows
- RETRACTING chin back. We are not just nodding head or chin down, but rather pulling the chin back

Cervical POE chin retractions 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

Back and forth is 1 rep

Cervical rotations Lv1

- tuck chin in, then side bend
- feel this on the side of your neck 
- increase stretch by gently pulling on the side of the head 

Hold anywhere from 10-30 seconds

Cervical Side bend str Lv1

Neck Anterior Pull stretch

- chin up at angle
- hand on collar bone/upper chest 
- pull chin up higher while putting slight downward force with hand on chest 

15-30second holds

Cervical anterior neck str Lv1

Morning Mobility 4 (Lvl1)

Kim Robbins

Sandra Tate

Morning Mobility 1 (Lvl1)

Absolutely must do this for tight hips and low back!

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)

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! ❤️

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)

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)

AMAZING. Do this routine for full body tension relief

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

Morning Mobility 4 (Lvl1)

Community

More workouts from Dr. Jacob