Name: Playbook - Dr. Jacob - Spine Health - week 1
Uploaded: 2023-09-29T21:26:47.095Z
Duration: 25 min
Description: Spine Health - week 1

Alethea salt

I feel totally stretched! Hard to describe. This is amazing!

Jamie Semenak

This has been my second day of your healthy spine workout. I can already feel a huge difference. I feel that my core is getting stronger. I love the dead bug part🪳😅❤️

Mellie

Patricia

LUKE

halo

Feels great! Already relieves some tightness tension and pain after 1 session

Marcy

1mor

Guitta

beth

It was great. Can’t believe how hard it was but in a good way. Excited to see where this will take me!

Jaya

It’s never too late to start, but I wish I had this information 20 years ago! I’ve been dealing with a herniated disc for a long time. Glad I found this program!

Keitha

Vicki

Thank you! Feels. Little tight on some stretches bc my sciatic and when kneeling it hurts a since I had an arthroscopy few months ago

Mariana

Carrie

Abby

First time doing these sorts of exercises in over a year. Went slow and feel great.

David

Had to change up some stuff today. But still very good!

Tamara

It's probably my favorite spine health routine!

Alrico

Megan

Felt great! Such a release in the back :)

Maren

Kristin

My mid to upper back feels so opened up. Ready to tackle my workout, pain free.

Steven Garza

Great stretches! My spine is mire supple and I am walking with more confidence.

Lorraine

Every time I try to give this program a 5 star rating it brings be to this page after I press the first star ….. excellent program my spine is feeling fantastic!

Julie

Dani

Chayne

Jennifer

This felt amazing! I’ve had scoliosis forever, and now that I am lifting, I’m noticing imbalances. I’m hoping some mobility training will help me strengthen my spine and stay flexible.

Amy Yeary

First time, felt good and easy pace for starting up.

Maureen

Mary

So far, this is great! I’m recovering from a severe spine injury and have already done 8 months of physical therapy, but still feeling like I don’t have the level of mobility I had before. Already some new exercises I haven’t done before. Can’t wait to see how I feel by the end of the program.

Very good ! Cant wait to continue the rest of the program

Chris

Sylvaine

Nathalie

Tracey

I am glad for the incremental work and start with foundational moves.  I need that kind of progression.

Kāhea

Gotta get more consistent, but this is a great beginner routine!

Thank you for the clear direction. The stretches helped me so much this morning! Love it!

Good, a little hard to get the right side and left side moving correctly

In the bilateral exercises, indicating if one side is one rep or two sides make one rep.

Inês

My first full time with this routine. I had tension release that was tight for a very long time!!!

This first week we’re starting off with some foundational mobility movements. Even if you are a more advanced #mobilitymamba, let’s keep it basic this week. Work on reaching end-ranges of motion, work on your breathing. Get these movements down before we move on to week 2!

Extra equipment needed: 
- chair or bench

This is a foundational cat cow exercise that should be a staple in your mobility routine, especially for spine health.

Spine Cat Cow Lvl1 (VO)

Similar to the previous exercise, but this time place one hand above the other as shown.

Notes: 
- pay special attention to the hand placement 
- the cat position feels like a twist of the spine 
- cracks in the back are totally normal here

Spine offset cat cow Lv2 (VO)

Level up the Lower Trunk Rotation

Notes:
- block or pillow between knees 
- rotate left and right
- hands up as shown
- rotate on arm to opposite sides of legs

Spine LTR 1.1 Lv1 (VO)

This is a foundational spinal mobility exercise that works on engaging the spinal stabilizing musculature.

Note:
- the start position is arms up in front of you, knees and hips bent at 90 degrees
- both sides equals 1/2 rep

Spine dead bugs Lv1 (VO)

Prone on elbows

Notes:
- switch between the prone on elbows position to the hips back position
- back and forth is one rep. 
- Hold 3-15 seconds

Lumbar POE to Pup Lv2 (VO)

Archers

- hold static lunge 
- pull over side that is FORWARD 
- 2 sets of 10 both sides

Full body archers Lv2 (VO)

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

Each side is 1 rep!

Thoracic knee grab reach ups Lv1 (VO)

Spine Health - week 1

Hey! So I stumbled upon your profile on Instagram and I gotta say, I'm pretty excited about checking out your programs on this awesome app of yours. Can't wait to see all the amazing benefits I'll get from them!

Waleed

Spine Health Intro

Laetitia

I couldn’t do the pretzel pushup when I first started with Dr J, and now I can do three sets of ten!

Spine Health - week 2

Elizaveta

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

Spine Health - week 3

These stretches are really helping with my back pain. So effective and I am enjoying them a lot. Thank you 😁

Rebecca

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

Nane

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

Spine Health - week 4

Second day in a row on my break at work. Feels so much better.

So much circulation in my lower body!! Might do this multiply times a week

This is the perfect hip routine for me right now!

Spine Health - week 5

Ivette Subock

Really shows how doing these movements consistently can feel!

Spine Health - week 1

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