Name: Playbook - Dr. Jacob - Spine Health - week 3
Uploaded: 2023-03-25T19:55:53.647Z
Duration: 25 min
Description: Spine Health - week 3

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

Luke

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

Great for Thoracic stiffness and overall mobility!

Tanya

Jennifer

For me best class so far, feel smooth and the blood flows through the whole spine and body, thank you!

Nane

Thanks! I haven’t keeping favs from each week while progressing …. Feeling better and stronger every day !!!

Great movements to loosen up my back and hips!

Vicki

This routine was great! I can feel the tightness on my hip, ebbing away. Thank you 🙏

Erna

Equipment: 
- mobility mat
- chair/bench 

Still focusing on the thoracic spine here in week 3, but we are adding some low back as well. Be sure to reach and extend to your fullest range of motion and explore your mobility with these. Identify areas of tension and focus your attention on those areas.

Seated lumbar rotation

- you may feel a snap or pop here. 
- no pain here, or move with less range-of-motion

Lumbar rotation Lv1 (VO)

Thoracic Reach Backs

Notes:
- lead with elbow, then reach back
- look back at hand to finish off the rotation of the thoracic spine

2 sets of 10 both sides

Thoracic reach backs 1.0 Lv2 (VO)

Thoracic rotation hugs

- bend forward from the mid back
- rotate left and right to your tolerance

You can do the standing or sitting on a chair as well

Thoracic rotation hugs Lv1 (VO)

Notes:
- elbows propped up
- push up through mid back

Lumbar POE 1.2 Lv1 (VO)

Tripod stance, thread-the-needle 

Notes:
- pay special attention to the tripod position here
- thread the needle as far in as possible and reach up to the ceiling

2 sets of 10 both sides

Full body tripod TTN to reach up Lv2 (VO)

Thoracic extension into thread the needle

- arms on bench 
- extend back, drop head down toward ground 
- thread-the-needle as shown

2 sets of 10 both sides

Thoracic bench ext to TTN Lv2 (VO)

Thoracic swipes

- be sure to implement smooth transitions in between the two positions
- move rhythmically

Another fantastic exercise for spine Health

Swiping in and out equals 1 rep. 

2 sets of 8 reps both sides

Thoracic swipes Lv2 (VO)

Spine Health - week 3

Nataliia

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

Kāhea

Brian

Spine Health Intro

It's probably my favorite spine health routine!

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

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

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 3

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