Name: Playbook - Dr. Jacob - Spine Health - week 2
Uploaded: 2023-09-29T21:26:47.106Z
Duration: 25 min
Description: Spine Health - week 2

Laetitia

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

Vicki

LUKE

Really easy to set your own pace with this with this routine

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!

Shoulder problems work through this routine!!

This week really helped the area around my right scap. Excited for week 3.

Julie

Amy Yeary

Marcy

Valentina

Julie Heleba

Carrie

Neck still tight but, I can feel it loosen up. Thanks Doc

Erna

Great considering I had to start week 2 over!

Mary

Def used areas I haven’t in a while… really felt the thoracic extensions - thank you!

Rommy

So good to move differently than every day movement.

This group of movements feel great. I use a yoga block to assist with the seated, forward bending thoracic exercise. My limiting factor there is tightness in my right hip. I can’t wait to experience what a full week of this group will feel like for my body.

Thoracic push ups makes my back feel good 😁

Equipment:
- mobility mat
- chair/bench

Welcome to week 2. We’re targeting the upper back, or thoracic region, as well as the neck. One of the most overlooked areas of the body is the thoracic spine, and it is crucial that we get this area moving well before we move into more advanced mobility work.

Notes:
- back of hands touching when the arms are forward
- retractable‘s back, pinch shoulder blades

Thoracic flex ext AM Lv1 (VO)

Thoracic pretzel push-ups

- lower hands to floor
- Pay close attention to the position of the hands
- Press yourself up while “cat-ing” your back

An excellent morning Mobility drill

Thoracic pretzel pushups Lvl1 (VO)

A fundamental thoracic mobility exercise that you need to have down to progress to higher level versions. 

Notes:
- reach under as far as possible
- focus on breathing

Thoracic TTN Lv1 (VO)

Healthy spine mobility exercise

- Elbows rested on a bench or chair
- lower chest to the floor
- Feel this in the midback

Thoracic extension chair Lv1 (VO)

Thoracic rotation figure 8

For this one you are almost creating an infinity sign in the air

- only fingers touching
- Arms are wide as if you were giving somebody a hug
- move slowly, feel this in the mid back

Thoracic Rounded Fig8 Lv1 (VO)

Follow these instructions:

To start left 
- chin down 
- rotate left
- side bend over left shoulder 
- head back, chin up and over to right shoulder 
- forward side bend over right shoulder 
- rotate left to chin down
- back to neutral position 

To start right 
- chin down 
- rotate right
- side bend over right shoulder 
- head back, chin up and over to left shoulder 
- forward side bend over left shoulder 
- rotate right to chin down
- back to neutral position

Back and forth is 1 rep

Cervical rotations Lv1 (VO)

Note:

- tuck chin in, then side bend
- feel this on the side of your neck 
- increase stretch by gently pulling on the side of the head 

Hold anywhere from 10-30 seconds

Cervical Side bend str Lv1

Cervical side bend str Lv1 (VO)

Chin down to shoulder 
- rotate left and right 

Back and forth is considered 1 rep

Note:
Snap, crackle, pops, or any noises are normal, so long as they are not associated with pain. If pain is experienced here, go less range of motion or move to next exercise.

Cervical sidebend rotations str Lv1 (VO)

Spine Health - week 2

Jamie Semenak

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

Tamara

Spine Health Intro

Alethea salt

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

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

Spine Health - week 1

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 2

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