hey everybody it's doctor Jo and today I'm going to show you a whole body
stretching routine I've had a lot of people request this so here you go for
this video I'm just gonna show one 30-second stretch for each one but if
you want a full length long where you can follow along doing stretches on each
side 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 this 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 now I'm going to 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 any
injury you can do something like jogging in place you can do a jumping jack kind
of motion you can do kicking your legs back what I'm gonna do is I'm just going
to 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 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 extremity so with this one you can just do some circles going forward you
new 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 and
you can still move your feet 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 gifts to the point where those GTOs
those gold Golgi tendon organs finally let go and relax those muscles so you
wouldn't really hold them for at least 30 seconds you could hold him longer but
you don't really have to so you can just kind of go from the back you know the
little jumping jack motion with your arms you Tom getting warmed up nice and
nice and warm so we've got about ten 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 it's 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 as and they relax
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 cuz it just kind of gives me a target to know how far away
are you going relax 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 on to
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 it's when you don't want to
do it but again these stretches should be three tension but not pain so shaking
that out 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 too 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 shaking it out a little bit and now we're gonna go into
the triceps underneath so I'm really getting all those muscles around the
shoulder area that'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 tired or if you have
a tight shoulder and and your children 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 just kind of then shaking it out so
the next one is just going to be taking your hands opening them and closing them
nice and wide the game's 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 was 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 open and close 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 30 seconds so this one's 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 because that's just gonna open up each
segment so it's really nice and then curl back up so now we're gonna 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 for a long time just hold it for about 3
seconds so we'll go through the 30 second stretch but we're just gonna do
these one 30 second set instead of doing it twice so it's just a little pause in
between this kind of just helps stretch that upper bat 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 because 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 going to 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 so now you're gonna take your stretched
wrap 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 there you're not bending that
knee and not getting that stretch 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 leg straight up keep the
knees straight and now you're going to just pull it across your body so if you
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be super like me too don't be jealous and so you should free feeling that
stretch on the outside they're coming down 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 ankles ring pull it up this way and we're going to 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 gonna 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 and said I'm 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 craigory up there 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 pole
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 now you're going to do the same
kind of stretch at sex your knee is gonna be bent and this is gonna stretch
the soleus muscle which is underneath the calf so still getting involved in
the ball of your foot now I'm pulling up but this time my knee is bent and that
soleus muscle 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 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 it's 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 tibialis muscles if you turn your foot inwards
that's going to get the posterior tibialis
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 quadrupeds we're 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 a 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 going to focus I'm gonna breathing a little bit so the next one is going to
be a prayer stretch and you can kind of go at a little bit of an angle - so I'm
going to do that for this 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 this
three two so the last stretch we're just gonna 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 you 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