Name: Playbook - Dr. Jacob - Morning Mobility 9 (Lvl2)
Uploaded: 2023-09-29T21:26:47.087Z
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)

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?

Morning Mobility 9 (Lvl2)

Community

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