Name: Playbook - Dr. Jacob - Morning Mobility 5 (Lvl1)
Uploaded: 2023-09-29T21:26:47.062Z
Duration: 18 min
Description: Morning Mobility 5 (Lvl1)

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

LUKE

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

This is a perfect exercise set one can do at work

Marianna

Laura

Saving this one for when I’m at my desk at work! Thanks!!

Jennifer

It was great! Exercises I can do and feels great afterwards. Thanks

Erna

Just the first time working thorough this one. Need some time to see how my body responds

Three or four days in a row, three times a day has made all the difference.  Less sore, more mobile.

Gayle

Ruth

1. Lumbar chair modified Pus Lv2
2. Lumbar rotation Lv1
3. Thoracic extension chair Lv1
4. Thoracic knee grab reach ups Lv1
5. Thoracic windmill Lv1
6. Waist circles Lv1 
7. Hip 90 Er Lv1

Chair modified press up 

- use chair, arms extended, allow hips to lower to chair 
- extend back into an arch

Lumbar Chair modified PUs 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

Healthy spine mobility exercise

- Elbows rested on a bench or chair
- lower chest to the floor
- Feel this in the midback

Thoracic extension chair Lv1

Thoracic knee grab reach ups 

This one is a fav!

- grab knee or just place hand on knee 
- reach up with other hand
- look up at hand that is reaching up

Level up by holding on to an elastic band

Thoracic knee grab reach ups Lv1

Windmills

- as arm goes down, other elbow retracts up
- pinch shoulder blades together 
- look up at extended arm to finish off rotation 

Level up: stand up

Thoracic Windmills 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

Hip EXTERNAL ROTATION

Critical for hip health! 

- Arms remain forward to orient a squared off posture and prevent rotation from the low back
- rotate leg as far as possible 

Back and forth is one lap

Hip 90 ER lv1

Morning Mobility 5 (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

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)

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!!

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

Morning Mobility 5 (Lvl1)

Community

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