hey everybody it's Doctor Jo and today I'm going to show you a whole body
stretching routine or maybe I'm super Jo today so I'm gonna do each stretch for
30 seconds twice on each side if you're looking for a little bit of a shorter
routine just 30 seconds for each stretch you can click on the link up here so
let's get started
So a couple of things that you need you're gonna need a chair to keep your balance
while you're doing some standing stretches and while we're doing some
sitting stretches you're gonna need that chair you're also gonna need a stretch
strap or a towel or a belt to do some of the stretching with that I've got my
timer going I'm gonna start doing the warm-up because you always want to warm
up those muscles to keep them nice and warm so they're not cold while you're
stretching so I'm gonna start that and I'm gonna tell you a little bit more
about what's important to do while you're stretching so I'm gonna start the
button our two minutes are going so with the warm up you can just either do
marching with your knees if you're a little more high level and you don't
really have an injury you can do some light jogging in place you can do a
jumping jack kind of motion you can do kicking your legs back but what I'm
gonna do is I'm just gonna kind of March while I'm talking to you just kind of
loosening up to the lower body first getting it nice and warm so when you're
stretching you want to make sure you're relaxed we're gonna focus on specific
muscles so you're really just trying to make sure that you're focusing on that
muscle you're not balancing you're really relaxed and you're just doing
nice and deep breathing while you're doing it so just make sure that you're
concentrating on that you're not going to the point of pain you're just going
to the point of the stretch so that's about a minute of the lower extremity so
now let's do the arms the upper extremities so with this one you can
just do some circles going forward you can do circles going backwards you can
do big circles you can do little circles you can kind of do little balancing back
and forth doing some hugs and things like and you can still move your feet if
you want to just to keep everything nice and warm but anytime you stretch
you want to hold that stretch for at least 30 seconds that's really what they
found gets to the point where those GTOs those gold Golgi tendon organs finally
let go and relax those muscles so you won't really hold them for at least 30
seconds you can hold them longer but you don't really have to so you can just
kind of go front to back you know the little jumping jack motion with your
arms but you Tom getting warmed up nice and nice and warm so we've got about 10
seconds left so we're gonna go from head to toe so we're gonna start off with the
neck and just kind of get everything loosened up there so now we're just
gonna take that little 10-second break actually is starting into the exercise
stretch so what we're going to do now is just some stretching of the neck doing
some circles you don't have to go all the way around if you don't want to just
make sure you're alternating so if you want to go just like a side to side like
this you might get some popping that's okay as long as it's not painful popping
that's pretty normal because you're just kind of loosening everything though so
now we're going to take a little 10-second break and then we're going to
go into stretching our upper traps in just a second so remember these are the
ones where you want to really relax those muscles so the upper traps stretch
push one side down take the other hand and just gently pull over this way so
just holding that stretch for about 30 seconds nice and relaxed you should feel
that stretch right through here nice good stretch it shouldn't be painful it
should be nice and relaxed some people like to take nice deep breaths while
they're doing is and they relax so I like to alternate sides back and forth
so the next one's going to be going to the other side just to get the other
side a little bit of a break pushing that hand down and then going
over again just kind of pulling until you feel tension not till you feel pain
if you feel pain bring it back up a little bit by pushing this hand down
that keeps that shoulder down just to get that nice stretch if you're not
really pushing down or if you're not sitting down
then what happens is that shoulder tends to come up and you're not really
stretching those upper traps traps very well so just pushing there so
taking a little break now we're going to do another one on each side so just that
little break in between to kind of reset the muscles and then pushing that fist
down and going back over
getting that nice stretch all the way through nice and relaxed and hold that
stretch feel it sometimes people feel it all the way up here all the way down
into that shoulder so just nice and relaxed holding that stretch there so
we're going to take that little 10 second rest we're going to do another
one on the other side and then we're going to go into some chin tucks and I'm
going to grab the chair and sit down for those alright so pushing down and then
pulling towards the other side so just getting that nice good stretch holding
it a lot of times if you have neck problems in general this upper trap
stretch is really good to do because when you hold a lot of stress and your
neck and shoulders if you're working on a computer all day long these muscles
get really really really tight so just nice and relaxed and stretching it all
the way through so if you're going you should feel a little bit of a release
after a little bit so let's take a little break so now some stuff with the
chair and we're gonna do some chin tucks now just bringing that chin backwards
not tucking it in but bringing the whole head back so if you see here I put my
finger here and pull all the way back you don't have to hold that for 30
seconds but we're gonna go through all the stretches for 30 seconds so pull
back for about five seconds and then relax I like putting my finger on my
chin because it just kind of gives me a target to know how far away I'm going
so we're gonna do that set one more time and then we'll move on to the shoulders
there we go finger on the chin and pull back and you
can see that if you hold it for about five seconds and then you come back
there's a little bit of space there which shows that by my neck muscles are
nice and tight so this stretch is really really good I love doing these if I'm
working at the computer or at the desk for a while so when we work on the desk
we are on the computer we tend to lean forward and then those muscles get
really tight so this does a great job of just kind of resetting those neck
muscles and loosening them up a lot for hands so the next one going into the
shoulders is going to be a posterior capsular stretch so just kind of opening
up the shoulders now working those so you're just going to take your arm and
bring it all the way across so just holding this stretch some people hold
their hand facing them some people do a fist like this some people just kind of
hold onto their elbow this is another one where you might feel a lot of
popping in your shoulder when you first pull it across if the popping is not
painful that's usually okay it's when it pops and then it's painful is when you
don't want to do it but again these stretches should be three tension but
not pain so shaking that out and then we're gonna just alternate back and
forth because I like alternating so you give you side a little bit that's right
so then we're gonna take the other side and just bring it across some people
like this hand to be facing this way I kind of like it facing this way some
people just make a fist down this way that's okay too you don't really want it
going that way because my shoulder popped uncomfortably just doing that
because that's putting it in an impinge position so if you have your palm facing
that way that's usually a really good way to stretch it and you can just feel
that stretch all the way through there so this is another one it's just really
nice to kind of get that shoulder moving and loosened up and get everything nice
and relaxed so we'll go back and we'll do another one on each side and then
between and you can kind of shake it out a little bit I always tell people just
to shake it out and then it gives you just enough time
then to go back into the other stretch so just holding that really nicely now
if you do have some shoulder issues some shoulder pain you're probably not going
to feel comfortable pulling it all the way across like this so even if you just
go to here that's okay and if you want to just kind of place your hand here if
that's comfortable as well and then push that way you can do that as well it
doesn't have to be cranking it all the way across your body because it does
pinch in there a little bit so if you already have some pain that might be a
little extreme so then just kind of shaking it out again get it nice and
stretched out three and then going back over so again hand this way if you want
to up this way getting that nice stretch if you've been the elbow it changes the
stretch a little bit but not enough to make a big difference so you can do it
again whichever way you want to and then you're gonna have loosey-goosey arms
nice and stretched out so the next one we're going to do a PEC stretch our
chest stretch so then we're going to stretch it the other way so we're just
kind of doing opposite each way we're getting those main muscle groups just to
get everything nice and listen up so with the chest stretch you can do that a
couple different ways but I like to do it where you can do it sitting or
standing but you're just going to clasp your hands back behind you and what I'm
doing is I'm pushing down and out and then pushing my chest forward sometimes
if you tuck your chin in a little bit - that kind of gives you a double stretch
and kind of stretches everything out a little bit more but it's really
important to do both not just pushing down not just your chest out but pushing
down and out and pushing your chest forward really gets those PEC muscles
those chest muscles so I'm feeling that stretch right through there when I do it
so really just then you know relaxing checking it out a little bit again this
is one that if you have an injury it might be a little bit intense so don't
you feel like you have to push so hard you can just kind of class but hint the
hands go back a little bit and push forward so you don't have to go as much
as I am even though if you don't have any injury
this is a really good stretch so pushing this way but if you just want to do a
little bit back pine and a little bit push ahead that's going to give you a
really good stretch as well so getting that nice and loose and relaxed so again
just opening up that chest area helps with the chest and the shoulders as well
so then you just kind of shake all that out and now we're going to go into the
triceps underneath so I'm really getting all those muscles around the shoulder
area it's an easy way to do that is just put your arm up and grab that elbow
pulling behind you so with this one my elbow is going back this way so again if
this is tight or if you have a tight shoulder and your shoulder this might be
all you're able to do you might only be able to go right here and that's okay
but if you can eventually start pushing it back more you're gonna feel that
stretch right in through there and so sometimes people who have sat triceps
tendonitis that injury they're gonna feel it right in there so it's just kind
of then shaking it out and then again we're gonna go over to the other side
three bringing it up and pulling back getting that nice gentle stretch just
right in there through that triceps area
and with your hand back behind I usually just rest mine on top right
there you don't have to you can just kind of let it hang but I find it more
comfortable if I just place it on that shoulder blade back there and give that
nice push back so that's always really nice and comfortable three
just coming shaking it out taking a little break then we're gonna go back
and do one more alter each side so that little pool is pushing back so you can
see here on this side how I'm just kind of placing it on that shoulder blade if
you don't have a lot of flexibility again you might not be able to get it
there and you can just kind of push it this way sometimes even if it's just
people put their hand like this without pushing they're gonna get a little
stretch through there if it's tight so you can do that as well you don't
necessarily have to push all the way back because remember you want to feel
that tension but you don't want there to be any pain in there so then just kind
of shaking it out and we'll do one more on the other side and then nice pull
back sometimes I'll pull a little back and inwards and that will get those
triceps just a little bit more if you need a little bit more of a stretch so
it's almost at an angle this way versus just straight back it's kind of in
towards your ear a little bit and that helps get all the tricep heads first
it's just the one in the middle so that's the nice way to get a little bit
of an extra stretch as well so the next one is just going to be taking your
hands opening them and closing them nice and wide again kind of to open up the
chest a little bit so putting your hands out and then just pulling them all the
way back so you see you can see how I'm opening up my chest and this one's more
of a movement so we're just gonna do 1/32 of this but just kind of going up
and back little pause at the end just to open up that chest area so this is still
a stretch even though it's a movement but you're not going fast you're not
bouncing you're holding and making it a nice smooth kind of motion
and enclose okay so now we're going to go to the upper back a little bit of the
lower back one that I like that kind of stretches out the whole thing is sitting
in the chair and just rolling down this way so if you're really flexible you can
touch the ground if you're not super flexible you can just kind of put your
hands on your shins and then just hold that stretch for about thirty seconds so
this one is a nice one because you have a nice little curl and your back usually
if you see some of my stretching stuff at the back I say don't do the curl this
is one where you want to curl that back all the way down that's just going to
open up each segment so it's really nice and then curl back up as well so you're
really just opening up each segment one at a time so we're gonna do that one
more time just stretching all the way down touching the floor if we can rest
your neck make sure that you're not holding your neck up because then that's
gonna put a stress on it so just let everything hang down and relax and
you'll kind of notice a lot of times in as you hold it you'll go down a little
bit further and a little bit further and a little bit further so that's always
nice just holding that stretch and then as the countdown starts you can slowly
roll back up so now we're going to kind of go into the upper back the thoracic
area of stretching so I like doing my hands up on top like this and so then
this time we're gonna do a little rotation so you're taking that elbow and
kind of going towards the knee so this one we're not gonna hold it for a long
time just hold it for about three seconds so we'll go through the thirty
second stretch but we're just going to do these one thirty second set instead
of doing it twice so it's just a little pause in between this kind of just helps
stretch that upper back at thoracic area so then you come back up kind of shake
it out the next one is going to be side bending in that same position
so bringing the hands back up and then just kind of bending over to the side so
this one you want to keep your back fairly straight you're not curling
forward you're really just going to the side so this one again is more of a
continuous smooth stretch versus actually holding it so if you want to
hold it for you know three to five seconds on each side you can but you
don't have to you can just kind of go side to side if you talk to so I'm gonna
pause real quick cuz I'm gonna kind of get on the ground okay so that was a
quick cut now we're on the ground you have your strap or your belt towel leash
whatever you need a pillow so you're nice and comfy and now we're gonna go
into the hips and the upper leg so I'm gonna start it again it's going to give
us a little about five seconds and so I'm gonna do a groin stretch now so the
butterfly is a really good one for the groin stretch so just putting your feet
together using your elbows to push your legs down and then lean forward but
really keeping your back straight so if you have to start out here if you're
really tight that's okay you can do that but the closer your heels get in towards
you the more of a stretch it is but if you're really flexible and you cannot
come all the way here put the elbows on your inner thighs and just moving
forward for that stretch give everything a little break a little shakeout and
we're gonna do that one more time so what some people like to do is they come
in do that low stretch and instead of pushing here they like to kind of bring
their hands forward so they can kind of creep them for it a little bit maybe
give themselves a target so they know that they're stretching a little bit
more that's fine too but I find that people tend to start curling their back
and then that takes away from the stretch a little bit so I like to keep
my back straight and lean forward with my hips you can do it however you would
like to so whichever one's more comfortable or you can change it up a
little bit if you want to so now you're gonna take your stretch strap towel
belt or something like that and then put it around your foot and lie
all the way down for a hamstring stretch you can bend this one up keep the leg
straight and then pull it up try not to bend this knee and if you want to pull
your toes down a little bit that'll help get the calves a little bit as well so
just getting that nice stretch in there so just holding it and make sure that
this is nice and locked out so baby you're not bending at me and not getting
that stretch I'll switch sides back and forth you don't have to you can just
doing both on one side if you want to and then again coming back up the reason
I like to bend the other side is because it takes a little bit pressure off your
back some people want to put it straight down if you don't really have any back
issues that's okay you can definitely do that but I like it bent up just because
I feel like it takes that pressure off of your back you can get a little bit
more stretch comfortably in there and don't feel like you have to crank it all
the way up again you just want to feel that nice stretch through there and then
we're gonna come back down and then we're going to stretch each putting it
looping around your foot keeping that knee bent up for comfort coming up and
keeping that leg nice and straight so just holding it there and again if you
if you're up here like this you're not really getting those calf muscles with
the stretch but if you pull your toes down with that strap you're gonna feel a
stretch in your calves as welcoming right behind the knee cuz those
hamstrings cross this way and those calf muscles cross this way so they both
cross that knee joint so this is a really great stretch or you can make it
a combination stretch and walk to you we're gonna switch over to the other
side and do the hamstring on this side one more time just nice and relaxed and
then bringing it so the one after this we're going to go into an IT band
stretch and the setups really the same except you're going to just do
a little bit of a change where your leg position is so that one's going to be
pretty easy just to transition right into doing so just nice holding that
stretch as you're halfway through if you feel like you can pull a little bit more
that's fine again as long as it's not pain poultry that's really good come
down to rest so again it's the same kind of setup you're gonna have that but this
time I'll keep that knee down so it doesn't get in the way and you'll see
what I'm talking about bring the legs straight up keep the
knees straight and now you're going to just pull it across your body so if you
checked out my super Jo shirt and you like it you can go to ink pixie comm
they have a whole bunch of cool things that they can personalize for you they
shirts wet shirts mugs all that kind of stuff is really cool so you can be super
like me too don't be jealous and so you should free feeling that
stretch on the outside they're coming down on the other side bringing that leg
down so it doesn't get in the way come up and then drop it over so again here's
kind of where you feel that stretch that IT band it it comes all the way up to
the hip here and it's your tensor fasciae latae when it's up here and then
it turns into that IT band and it goes all the way across the knees so some
people feel a lot in their hip some people feel it down at their knee some
people feel it all over but the key is when you're stretching don't bring your
back up so I'll show you a little bit when we go back to the other side you
really want to keep the top of your back nice and flat so when we come up and
come over you don't want to roll your whole body over because then you're
taking away from the stretch a little bit you want to try and keep that hip
down your back lower back down and just bring that leg up and across now some
people might not be able to come up this high they might only be able to go here
but you can still feel that stretch here as well if people are super flexible
they might have to come up and higher in go over and again that's
fine you just put whatever angle is comfortable for you and then one more
over here bringing it up and then coming over nice stretch there
so again if you're feeling it here that's where you're supposed to feel it
if you're feeling it up on top your legs probably not in the quite the right
position if you're feeling it in your hamstrings you're probably just coming
up a lot and not over enough so really try and get it so you're feeling it
right through here into that Moody just a little bit in that hip area that nice
stretch so now we're going to roll over onto our stomachs and this time you want
to take that loop and put it all the way around your ankle train pull it up this
way and we're gonna stretch our quad muscle so with the quads I'm gonna pull
this around a little bit so this is what it's going to look like make sure you
get comfortable and that belt just sits over your shoulder and then you're just
going to pull until you get that heel almost towards your bottom so just for
the sake of this is a little bit harder position to get into I'm gonna stretch
both I'm gonna stretch one side twice in a row instead of alternating back and
forth but what you can see is your heel doesn't have to go all the way towards
your booty it might if you're super flexible but you don't feel like you
have to cranky up there so again just around your shoulder pulling this way
make sure you're comfortable if you need to lie all the way down that's fine if
you want to pull more you can too but this is the stretch should be in your
quad and that front thighs where you should feel it if you have tight knee
joints you might feel it in your joint before you feel it in your quad and
that's okay this is just gonna help you get some more flexibility and your knee
in general as well but it's really to focus on that quad so now I'm just gonna
switch over to the other leg and pull it around all the way looping
it around and then make sure it's fairly high and then just again pulling on that
strap so you don't have to crank on it but if you're pretty flexible you want
to get that heel as close to your bottom as you can but again like I say if
you've got some author itis or some knee problems you might only be able to get
to about right here before you feel it and you might feel it in that joint
before you actually feel it in the quad muscle three to just kind of relax it
back down but again if you are getting too much pressure on your elbows you can
just kind of relax down on the pillow like this while you're stretching so
make sure that you're keeping everything else nice and comfortable and that
you're not really risking engineering anything else while you're trying to
stretch something so if you're not comfortable you can't get in the
comfortable position check out some of my other videos I have usually a whole
video for just quad stretches or IT band stretches and things like that so you
can go check it out and then pick the one that works best for you because
everybody here's a little different all right so now we're going to go into the
lower legs to get our calf muscles a little bit here so you can still take
the strap and now put it around the ball of your foot this time just relax and
then pull your toes as far up towards you as you can and again you should feel
that stretch right through there so just a nice pull shouldn't be painful some
people if they have ankle issues they might feel it in their ankle joint
before they feel it in the calf so again if this one doesn't quite work for you
three there's a bunch of different ways to stretch it that you can try it a
different way and see if it helps so you don't necessarily have to do this one
and so that's the three great thing about stretching and just pull get that
stress is you can stretch in a whole bunch of different ways
and still get a beneficial stretch but it just might be a little different than
what somebody shows you so if you're working with your physical therapist or
trainer or some kind of health professional and they're showing you how
to do something and it just doesn't feel right let them know because they should
be able to show you a different way to do it and stretch it out and if they
don't maybe you should ask somebody else a little rest with that one and if you
don't have a loop with whatever you're using if it's like a towel or something
you can just put it this way and hold on with both so still just getting that
pull protecting that back if you need to lie all the way down you can if you feel
like this is uncomfortable or if you're kind of slouching a little bit you can
lie down and still hold on to whatever you're holding on to and pull the bits
long enough so again if you've got some issues going on you can always modify
things to help protect you not risk injuring something else three
all right maybe one more on this side so the important with the calf stretc is to
keep your leg locked out so my knee is straight for this because the next one
we're gonna go into we want to bend the knee and so to stretch out the calf you
really want that knee to be straight no bend in there so if there's a bend in
there you're changing the stretch just a little bit and you definitely want to
keep that knee straight when you're stretching those calf muscles because
again they they come and they cross that knee joint so that knee needs to be
straight to get a really good stretch out of it three so now you're gonna do
the same kind of stretch except your knee is gonna be bent and this is gonna
stretch the soleus muscle which is underneath the calf so still getting it
about on the ball of your foot now I'm pulling up but this time my knee is bent
and that soleus muscles sits right underneath the calf or the gastroc
muscles and it's a nice flat muscle and it actually looks like a fish and soleus
apparently means fish maybe in Latin some other language and that's why it's
called that is because they originally thought it looked like a fishery it's
fun fact for you
so again keeping the beat the beat but knees bent this time and then just
pulling those toes up towards you sometimes with the soleus stretch again
people tend to feel it sometimes in their ankle joint before they actually
feel it in the soleus again that's okay because that just means that you don't
have quite as much flexibility in your ankle so this is still equally as
important because you want to get this loosened up so then you can stretch out
those muscles as well so even if you feel it here you still want to stretch
it
exercise nice big pole they're holding that stretch for me I feel it a little
bit lower but you might feel it up a little bit higher - but I feel mine
about right there when I stretch mine and I actually feel it better on my left
side here versus on my right I do feel it in my ankle just a little bit I've
had lots of sprains on my ankle and say oh that joint usually feels right just a
little bit more which means I should really be stretching it out a lot so
last one for the sole is just getting that nice stretch in there if you feel
like it's you're getting really tired pulling on this again there's a way you
can stretch out that soleus standing up and just using the floor to kind of
stretch it so if you feel like your arms are getting tired with this one make
sure you check out those stretches so you can try it a different way if you
want to because again you don't want to wear out something up here when you're
trying to stretch out something they're on so the next stretch is going to be
for your anterior tibialis muscle this the front ones here we're gonna stretch
them together and so basically you're just coming on your heels like this with
your toes flat down so you want your toenails to be down on the ground and
then just pull up where your knees come off of the ground a little bit so this
is a pretty easy stretch to do to stretch those you don't necessarily have
to do the 30 seconds because your arms might get worn out but again there's a
couple different ways you can do this one if the arms get too tired with this
for the second 30 I'm going to show you doing it kind of laying out almost like
a Cobra type of position for yoga if that's what you're looking for so you
can do it this way as well so again whichever one
is more comfortable for you see how my foots kind of rolled out though that's
going to get those anterior tibia House muscles if you turn your foot inwards
that's going to get the posterior tibialis muscles so if you want to
alternate back and forth you can but you don't have to again if your arms feel
tired like they're starting to wear out then you can kind of change the position
just a little bit so I'm gonna pause real quick the last couple ones are
really just going to be general stretching not quite as intense with
these not really focusing on one body part but getting a whole body stretch
doing some deep breathing I'm not going to talk as much with this one because I
really want you to focus on the breathing and the cooling down portion
so even though we're still breaking it up this is kind of a cooling down
component of it so I'm going to get on all fours and we're going to do a cat
dog position so I'm gonna start it back again and I'm just gonna move the pillow
out a little bit so this is quadruped ed or all fours and you're just going to
come up into a cat where you tuck your chin in and arch your back just hold it
for about 10 seconds and then you're gonna drop it down and bring your chin
up so this is kind of the dog position or the cow position or the camel they
have whole bunch of different names but just kind of gently going back and forth
so the next set I'm going to not talk as much and I'm gonna focus on my breathing
a little bit so really doing some deep breathing this time to really get those
muscles to stretch out while you're doing cat tucking in
breathing out into the dog
three two so the next one is going to be a prayer stretch you can do this with
your arms out or you can do this with your arms back but again focus on the
breathing want this one so you can come down this way or you can put your hands
back this way
three two I personally like putting my arms out because it helps stretch my
shoulders as well and you can kind of go at a little bit of an angle too so I'm
going to do that for this wise one so coming down nice deep breathing you can
stretch over at an angle this will get your lacks a little bit and then come
back over so the last stretch we're just going to do one and it's going to be
laying out straight as you can pushing your toes in your feet one way
and your arms the other way so it's almost like if you were just getting
pulled in opposite directions just to stretch everything out and really take
some nice deep breaths and push push push as you breathe out
so there you have it you should be Gumby by now so that was your whole body
stretch routine hopefully you feel loosey-goosey like I do if you'd like to
help support my channel make sure and click up here and don't forget to
subscribe by clicking down here and remember be safe get flexible have fun
and I hope you feel better soon
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