Name: Playbook - Dr. Jacob - Morning Mobility 9 (Lvl2)
Uploaded: 2023-03-25T19:55:53.676Z
Duration: 6 min
Description: Morning Mobility 9 (Lvl2)

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

Laura

1. Ankle big toe extensions Lv1
2. Ankle big toe side rocks Lv2
3. Ankle Df end range lift off Lv2
4. Ankle half rotations Lv2 
5. Ankle balance rotation Lv2

Big toe extension

Focus:
- extend toes as much as possible
- focus on BIG TOE
- Lower slowly, hold the position for 5-30 seconds

Ankle Big toe extensions Lv1

Big toe side rocks

Focus:
- rock back and forth as shown, forcing big toe extension 
- hands on the ground. This is not a balance challenge

Ankle big toe side rocks lv2

Ankle Dorsiflexion mobility

Goals:
- force as much dorsiflexion as possible
- maintain as much dorsiflexion as possible when rocking back

Feel this one in the shin/anterior tibialis

Ankle DF end range lift off Lv2

Ankle partial rotations

Goals:
- keep knee as steady as possible 
- flex foot up/toes up as high as possible
- big rotation to both sides as far as ankle can go

Ankle half rotations Lv2

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 9 (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!!

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)

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 9 (Lvl2)

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