Name: Playbook - Dr. Jacob - Spine Health - week 1
Uploaded: 2023-03-25T19:55:53.630Z
Duration: 25 min
Description: Spine Health - week 1

It's probably my favorite spine health routine!

Luke

Alrico Perkins

Megan

Felt great! Such a release in the back :)

Maren

Kristin Pedroza

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

Steven

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.

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.

Marcy

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!!!

For me, week 1 was a mix of simple and challenging movements. Expecially challenging = dead bugs! But i’m with it, feeling good so far. Ready for week 2!

Scott

That was great!  Looking forward to the week!

Julie Heleba

Erna

Feeling better and better each day! Thank you very much! Progress with my In person PT felt stalled - I am looking forward to gaining more knee & squat mobility soon!

Lower back feeling much better day by day.. the combo of exercises are great!

I do this every morning. Lots of light crackin.😌

Carrie

I feel more open relaxed. Little less headache. Liked it a lot because it’s less than 30 minutes.

Adriana

lisa

I did mot do those yesterday… I paid the price😆

Aline Delpierre

Your instruction is great- the detail, pace, example etc.

I had a odd reaction to the archer on my right arm side… it waved (like you would to show a fish swimming kind of movement but involuntary) on the way forward - not sure if it weakness or because of right lower spine pain.

My abs will be sore ;)

Thank you!!!

Awesome my back pain is significantly reduced after my 25minutes daily routine!

Great session 2 especially the archers and the sitting one! My back is warmed up!

It is awesome to feel my body warming up! I did not have the strength to do it by myself but with your easy to follo directions and cues I can do it and feel already much better in my lower back!

Emma

Kelly

Feels like a good beginning. Let’s see how the rest of the week goes.

Vicki

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

Nataliia

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

Brian

Spine Health Intro

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!

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 - week 1

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