Hey everybody it's Doctor Jo, and today I'm going to show you some stretches and
exercises for... is that a video call coming in oh my gosh is JK! hey
JK how you doing? good hi! how's everyone doing? doing great doing great
over here.hey I'm shooting a video and I just want
to know if you can tell us a little bit about your channel. yeah definitely um
well I do a lot of cake decorating, so I decorate a lot of things that I'm
passionate about. so mostly movies comic books, a lot of
Disney stuff, but it's all comes from the heart. yeah. awesome and how can everybody
find your channel? what's the name of it? Oh my channel name is youtube.com slash
koalipops, so koalipops that's what you're looking fo.r okay awesome
excellent. and so I'm guessing that when you're doing all that kind of stuff you
get a lot of aches and pains and some stuff going on tell me a little bit
about that. yeah well there's this thing I'm kind of developed it's like this
hunch/ I think it's called like this chef's hunch because you're always like
over like a table trying to decorate and stuff your body is constantly in this
one sort of position. and that causes a lot of strain when I try to like move up
or like move around I'm so used to just being this way, that it's hard to
maneuver my body, so that it's I can stand up straight and that causes a lot
of problems for me. I could imagine that it does, well I've got some stretches and
exercises they'll hopefully help that out. so let's check it out.
awesome. awesome great.
So that chefs hump that JK gets is very similar to a
dowager's hump, and basically what that is is when your posture starts rolling
that upper back, kyphosis, bending forward rolling forward and if you don't correct
that, over time that can cause a lot of problems. so we're gonna start off with
really just trying to open it up, that chest with some stretches and some
exercises really just to get that opened up. first we're gonna
start off with a scapular squeeze. with the scapular squeezes, or the shoulder
squeezes, what you want to do is imagine that somebody's hand is right on your
spine, right in the middle of your back. and what you want to do is try and take
those shoulder blades and squeeze that imaginary hand back. you can use your
elbows to squeeze but keep them low and close to your body, so it's not squeezing
back this way, you want to squeeze down and back. so your shoulders stay down. so
it's not coming up like this, but it's coming down and squeezing back almost
like I'm trying to touch my elbows back together there as well as a shoulder
blade. so hold it back there try and keep those shoulders down for about three to
five seconds. take a little break and then do that five to ten times, but you
see how my chest is kind of opening up when I do that, so if you're kind of
hunched over, this really helps open back up that chest. so it should feel really
really good. the next one is going to be a chin tuck. with chin tucks they're
really great for helping correct posture in general, so a lot of times if you're
bent over focusing on something working on
something in front of you cooking, baking, your head starts going forward like this,
and then these muscles get over stretched and these get tightened up and
it ends up causing a lot of problems and strain and pressure in your neck and
shoulder area. so a chin tuck not going down this way, but you're gonna go back
this way, and what I like to do is just kind of place my finger on my chin here.
your finger's going to stay in one spot, but it's really just a starting point so
you can see how much motion you have just by doing a couple of chin tucks. so
I like to place it here leave that finger there,
and then keeping yourself level push everything back. so you're gonna go in
like this where you've got you know some double chins right there. just hang out
about three to five seconds, and then when you relax you should have a little
bit of space between your finger, and if you do that shows that those muscles
were tight and your correcting everything. so I'm here and I
pull it back it's opening everything up. so again three to five second hold, just
do five or ten of those and those should really start help opening everything up.
the next one is going to now start getting some motion again in those
shoulder blades, but moving your arms with it just open up everything. so
you're not hunched over so much. so this time you're gonna do a scaption
movement. and what scaption is, is it's not straight out in front of you that's
flexion, right out to the side is abduction, scaption is kind of right in
the middle, and that has to do with that scapula that shoulder blade, and so what
you want to do is thumbs up. you're gonna start with your hands kind of down
and you're gonna go at that 45-degree angle.
not here, not here, but kind of in the middle, and use both arms and just come
up and kind of squeeze them up. so what you want to do while you're coming up
and down is kind of squeeze those shoulder blades a little bit kind of
like you were doing that squeeze, and squeeze and lift up and then come right
back down. so not really a hold here, but it's just turning to track all those
muscles in the right direction, how they're supposed to be versus when
they're over like that. so just start off with about ten or fifteen, you don't have
to go all the way up, that might be a little tight, but just working that
motion a little bit. then the next one is going to be a tee position like the
letter T, not like drinking tea, but arms straight out with your thumbs up.
and this time you're just going to push back behind you a little bit and that
should help open up that chest area. so this is not quite a stretch it's more of
an active movement where you're just kind of warming up those muscles a
little bit to get into the stretches which will do it in just a minute lying
down on the ground. so just kind of pushing those hands back, but opening up
that chest area. so again it really shouldn't be painful, it should feel kind of
good cuz you're opening everything up and stretching it a little bit, so if
it's painful, don't push quite as far. you're still squeezing those shoulder
back, shoulder blades back, you go back, and just do about 10 to 15
of those. so the next ones are going to be on the ground and we'll start off
with a stretch for those PEC muscles. if you happen to have a foam roller the,
this works really really good for stretching those PEC muscles those chest
muscles, and you can do it a couple of different ways. and if you don't have a
foam roller I'll show you how to do it without one in a second, but this works
really good because if you can just kind of sit and lie down on the foam, right
on your spine, make sure you have your head supported so your heads not hanging
off, but just kind of be in this position where it's right on your spine and you
should be able to feel it without having to do any other motions. but then what
you're going to do is bring your hands up kind of into a stop sign position and
just let them hang down like that. and that you should really feel it in those
PEC area those chest muscle areas just like that. and if you want to change the
stretch a little bit you can bring your arms up some and then just let them hang
down. so this one's going to be a stretch where you really want to hold it for
about 30 seconds. so just let it relax let those elbows go down to the floor. if
they don't touch that's okay but hold it for 30 seconds. come up relax and do
three of those. the next one is turning it horizontally so this is going to be a
chest stretch but it's also giving me that upper back stretch as well.
so if you have that hump that kyphosis, this might be really uncomfortable to
start off with it. if you happen to have something like a pool noodle that's
really thin you might want to start off with that. a bigger one might be a little
bit too much, but you can use it just don't feel like you have to go all the
way back with it. so this time you're just going to kind of put your hands
behind your head and your roll it back and get in the position. first put your
hands behind your head and just lean back like this. so you can see that's
really just opening everything up. it's stretching that upper back and again if
you can just relax over it take some deep breaths,
and let yourself stretch so 30 seconds three times. again that might be just a
little bit too much if you have a lot of that hump going on. so now I want to try
something smaller you can even take a beach towel roll out that beach towel
and put it right there, and so you'll just have a little bit but that will
help open up that stretch as well. then to again help with the upper back area
and this one will get into the lower back a little bit as well just to kind
of loosen everything up. is a press up so now you're going to get on your stomach
and it's kind of what it sounds like. start off with your on your elbows, and
just hold the position here you want to try and keep those hips down and if
you're pushing up like that, you're not really stretching the back, so you really
want that that back just to curve downwards that way because again that's
just kind of stretching the spine in a different direction than what you're
hunched over doing. if this is easy and it doesn't really feel like much of a
stretch, then you can go into a little bit of a push-up position. but same thing
try and keep those hips down if they come up, you're not really stretching
that back, so you should be able to relax. if it hurts when you do this come on
back down to the elbows and then just hold that stretch for about thirty
seconds, and then do three of those. so also a couple things to do to help with
all of that is to stretch your hip flexors because if you're hunched over
all the time, those hip flexors become tight and then start pulling on the
pelvis. so you want to stretch out your hip flexors and you want to strengthen
your core. so we'll do those now for hip flexor
stretch. there's a bunch of different ways you can do it but an easy one is
just to get on your knees put one leg forward, and the one you want to stretch
and stay down. the key with this hip flexor stretch is to keep your upper
body straight. people tend to want to like bend forward and stretch like that,
but then I'm still not stretching that hip flexor right there, so keep your
upper body straight, and just shift your whole body forward.
so right here is where you should feel that stretch. so the same thing, with the
stretch hold that for 30 seconds do that three times. so make sure that you're
doing both sides so you can alternate back and forth to get the other side a
little bit of a break, but again keeping that upper body fairly straight and just
shifting everything forward until you feel a stretch in that hip flexor area
and holding it for 30 seconds. then the last exercise is a bird dog exercise
where you get on all fours. and this is really to help the core out and then
those trunk muscles in the back to help keep you nice and stable. so just getting
on all fours, or we call this quadruped, and then you're just going to do an
opposite arm opposite leg kick out. but try and keep your stomach tucked in
tight and your back fairly flat. so if you're arching down that's not good, you
want to keep everything nice and straight and then you're just going to
do a kick this way and then come back down and kick that way. so try not to
wobble really try and use that core to keep yourself stable, and then coming
back down. so just do about 10 on each side, but go slow and steady where you're
making that core work. so those are your stretches and exercises, hopefully
they'll help you out when you are making your cakes and all your awesome videos.
yes definitely um I I kind of need it so all of that is just if you have even
more I love it I love all of it. awesome will do will do. so everybody make sure
you go to JK's channel and subscribe to him and don't forget to subscribe to our
channel ask doctor jo, and remember be safe have fun and I hope you feel better soon. make
sure you check out JK's collab with me. where I went over to his channel
and we asked each other a bunch of fun silly questions playing the matchstick
game. what's the matchstick game? we'll check
it out click on the link up here.