Real Time Full Body Stretching Routine – Ask Doctor Jo

Real Time Full Body Stretching Routine – Ask Doctor Jo


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
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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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