Name: Playbook - Dr. Jacob - Spine Health - week 4
Uploaded: 2023-09-29T21:26:47.123Z
Duration: 25 min
Description: Spine Health - week 4

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 🤔

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

LUKE

I’m taking 2 weeks to do these more advanced sets. MWF each week. This allows my body to learn and incorporate the techniques. Today, I felt that my body had learned. 👍🏼

Vicki

First time on this today, and the exercises felt great. Strengthening and stretching exactly where needed. 👍🏼

I sweat on this routine but feels good after.

Erna

Equipment:
- mobility mat 
- chair/bench

It’s week 4 and we’re working on some spinal stabilization as well as opening up the hips. Hip mobility plays a huge role in spinal control and stability. If we’re locked up in the hips, we will likely displace a lot of stress to the spine, especially the low back. And statistically, most of us have poor hip mobility. This is an important transition week to some tougher mobility, just as a heads up.

This one gets the supportive muscles of the spine going. A great way to prevent back injuries!

Notes:
- opposite extremities up and down 
- keep head up off the ground

Spine superman 2.0 Lv2 (VO)

A spine health exercise you need to be adding to your routine in general⬇️

Notes:
- when bringing arms down like a lat pull down, pinch shoulder blades tight together

Spine superman 2.2 Lv2 (VO)

Another foundational spinal stabilizing exercise. 

Notes: lift up and extend OPPOSITE extremities. Right arm up with left leg up, and switch. 

Common mistake to lift same side extremities, but you’ll realize quickly this is wrong! 

Each side is 1/2 a rep. 

3 sets of 10 reps

Spine Bird Dogs Lv1 (VO)

Prone backstroke

Great for engaging all stabilizing muscles of the low back. 

- hands together 
- push arms into extension
- swoop one arm up and back

Both sides equals 1 rep

Lumbar PPU backstrokes Lv2 (VO)

A fan favorite: the Modified Pigeon

A “pigeon pose” in westernized “yoga” can be very irritating to the hip. Here’s a modified version that can really stretch the hip more properly with much less stress to the joint 

Notes:
- Cross leg under with a straight knee
- lower hips to ground with straight arms

Hips modified pigeon Lv2 (VO)

Lay with one leg crossed over other in figure4 position. 

- rotate to side first 
- pull up into glute stretch 

Hold both positions for a few seconds or more

8 reps on both sides

Hips fig4 LTR glutes Lv3 (VO)

A fantastic posterior fascial stretch of the hips, great for sciatica symptoms 

- bring knee up and towards shoulder while simultaneously lowering shoulder to knee

Hold for 30 seconds

Hips posterior fascial str Lv1 (VO)

Spine Health - week 4

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

Waqar Ahmed

It was great experience.I hope that my disc bulge, sciatica and scoliosis are resolved by end of 6 weeks program.

Megan

Spine Health - week 1

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

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 4

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