Name: Playbook - Dr. Jacob - Spine Health Intro
Uploaded: 2023-03-25T19:55:53.618Z
Duration: 1 min
Description: Spine Health Intro

Nataliia

Excited to focus on work to alleviate my lower back discomfort and the tightness that’s been radiating out from there

Kāhea

Brian

Carrie

Yassss !!! You read my mind … Thank you for this program, Excited to start!! 🙌🏻

Kate

cara

Spine Health
THE BENEFIT: ⬇️⬇️⬇️
A healthier, more mobile spine👊

TIME COMMITMENT: 
6-weeks
5 days a week (at least)
25-30 minutes a day

EQUIPMENT NEEDED: mostly you and the floor, but these will help⬇️
➡️ Mobility/yoga mat (preferably a large one like Yogorilla mat, the one I’m using) go here to get one: https://gorillamats.com/ and use “drjacob” for a discount 
➡️ Workout bench or chair, especially for some of the beginner/alternatives I have posted. 

Note: feel free to MUTE the voice over once you have the exercises down!


👋 Welcome to the spine health 6-week challenge by Mobility Mamba! This is like a crash course in spinal mobility from head to toe. We’re working cervical, thoracic, lumbar, and hip mobility from start to finish. 

You’re going to feel energized, empowered, and of course, more mobile when you get through it. But more importantly, you’ll have a full understanding of the foundations of what a spinal mobility program should look like. 

We’re not just stretching. We’re improving spinal joint health, increasing strength and ROM, and teaching our nervous system how to move again. 

I want you to dedicate at least 5 days out of your week to these exercises. 

You’re going to spend 1 week focusing on one group of exercises per week; do these preferably as your morning mobility session, but also feel free to do these whenever it works well for you. 

Head over to week 1 to get started. There’s an intro video for each section so be sure to watch that!

- Dr. Jacob

Spine Health 1.0

THE BENEFIT: 
A healthier version of YOU 

TIME COMMITMENT: 
6-weeks
5 days a week (at least)
25-30 minutes a day

EQUIPMENT NEEDED: mostly you and the floor, but these will help⬇️
➡️ Mobility/yoga mat (preferably a large one like Yogorilla mat, the one I’m using - message me for details)
➡️ Workout bench or chair, especially for some of the beginner/alternatives

👋 Welcome to the spine health 6-week challenge by Mobility Mamba! This is like a crash course in spinal mobility from head to toe. We’re working cervical, thoracic, lumbar, and hip mobility from start to finish. 

You’re going to feel energized, empowered, and of course, more mobile when you get through it. But more importantly, you’ll have a full understanding of the foundations of what a spinal mobility program should look like. 

We’re not just stretching. We’re improving spinal joint health, increasing strength and ROM, and teaching our nervous system how to move again. 

I want you to dedicate at least 5 days out of your week to these exercises. 

You’re going to spend 1 week focusing on one group of exercises per week; do these preferably as your morning mobility session, but also feel free to do these whenever it works well for you. 

Head over to week 1 to get started. There’s an intro video for each section so be sure to watch that!

- Dr. Jacob

Spine Health Intro

It's probably my favorite spine health routine!

Luke

Alrico Perkins

Megan

Spine Health - week 1

oof this has been more effective than a lot of the physical therapy sessions i’ve had …

Martha

Not feeling so great today. This helped!!

Was struggling today but any is better than none!

Spine Health - week 2

Love that you can follow along or skip around if you want.

Amazing for my break at work. Might be my evening routine to try out too

Great for Thoracic stiffness and overall mobility!

Spine Health - week 3

Hard work, but worth it! Feeling so smooth afterwards. thank you 🙏🏻

Nane

Some of the reps feel too much - eg 60 bird dogs 🤔

First time hitting week 3. Feels so good on the hips!!

Spine Health - week 4

This is the perfect hip routine for me right now!

Vicki

Excellent! I was going to ask you for a hip-centric routine… and here it is!

Started out thinking it was easy but complying with the reps and focusing on form had me breathing pretty heavy at the end. Great work out.

Gayle

Spine Health - week 5

Back to it after a break to complete out bathroom reno and this feels great! Already loser in my right hip and thoracic spine. 🙏🏼🥳

Alternates for the last move of week six spinal health were appreciated!  Working towards the full move.

Spine Health Intro

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