Hi, I'm Doctor Jo, a Physical Therapist and Doctor of Physical Therapy. I hope you enjoy my video demos of stretches & exercises for common injuries and syndromes. Be safe. Have fun. And I hope you feel better soon.

Stretches & Exercises for Working From Home & Online School Pain Relief

Buy the Work From Home WorksheetSitting in front of a computer all day for school or work can tighten & weaken muscles in the neck, shoulders, chest, hips, knees, and feet. These sitting stretches & exercises may help.

Starting in the neck area, chin tucks, upper trap stretch, and levator scapulae stretch are some of my favorite stretches and exercises for the neck and shoulders.

Next is a chest stretch for the pec muscles which can tighten and cause pain when we are hunched over all day.

Next, for the hips, knees, and feet are seated hip flexion, seated knee extension or LAQs, and seated heel and toe raises. These are great to keep the blood flowing in the lower legs.

Finally is a deep breathing exercise with arm movements. This is great to get your whole body moving and awake again.

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Balance Exercises - Moderate Whole Body Wellness Challenge

Buy the Moderate Balance WorksheetThese general balance exercises are simple, but effective in helping to regain balance and stability throughout the body. This balance routine is performed in real-time so it's easy to follow along. This balance routine is Day 10 in my Moderate 10-Day Whole Body Wellness Challenge.

Click here to learn more about the Moderate 10-Day Whole Body Wellness Challenge and to download a FREE calendar so you can follow along!

For this balance routine you will need a chair or be by your countertop to hold onto for balance if needed. Also give yourself a little bit of room to move around.

For the warm up, let’s start with marching, trunk rotation, hamstring curls, and heel raises to get the muscles moving.

Starting with some static balance exercises, Romberg with head turns side to side, Romberg with head up and down, tandem stance, and single leg balance will help with your ankle, knee, and hip strength and stability.

Now putting some movement into the balance with single leg stance with a twist, single leg balance and reach, hopping side to side, and single leg heel raises will challenge the stabilizer muscles even more.

Finally, marching in place, standing hip flexion/extension with speed, and walking on your toes will give those muscles an extra burn!

Congratulations on finishing Day 10 of the Moderate Whole Body Wellness Challenge. You did it!

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Deep Breathing & Relaxation Exercises - Moderate Whole Body Wellness Challenge

But the Moderate Breathing WorksheetThese general deep breathing & relaxation exercises are simple, but effective in helping to relax & relieve stress and anxiety. This breathing & relaxation routine is performed in real-time so it's easy to follow. This deep breathing and relaxation routine is Day 9 in my Moderate 10-Day Whole Body Wellness Challenge.

Click here to learn more about the Moderate 10-Day Whole Body Wellness Challenge and to download a FREE calendar so you can follow along!

For the warm up, we will go right into diaphragmatic breathing or belly breathing. This is a great way to relax the body, and it’s great to do these through all the stretches.

Next is breathing with arms clasped together. It is also great to stretch the upper back.

Then you will do deep chest breathing with a jumping jack movement with your arms.  This is also great to stretch and lengthen your spine.

Now for some stretches to help the body relax. Bridges, trunk rotation, single knee to chest, double knee to chest, cat/cow, and child’s pose will help loosen the muscles and calm them down.

Finally, a corpse pose, or savasana, is a great way to finish up a relaxing routine.

Congratulations on finishing Day 9 of the Moderate Whole Body Wellness Challenge. See you back here for Day 10!

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Dr. Jo's Moderate Whole Body Wellness Challenge Playlist

Dr. Jo's Beginner Whole Body Wellness Challenge Playlist

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Foot / Ankle Stretches & Exercises - Moderate Whole Body Wellness Challenge

Buy the Moderate Foot Ankle WorksheetThese foot / ankle stretches & exercises are simple, but effective in helping to strengthen the feet/ankles and relieve pain. This foot/ankle routine is performed in real-time so it's easy to follow. This foot and ankle routine is Day 8 in my Moderate 10-Day Whole Body Wellness Challenge.

Click here to learn more about the Moderate 10-Day Whole Body Wellness Challenge and to download a FREE calendar so you can follow along!

These foot and ankle stretches and exercises are not only great for the foot and ankle, but they are also great for the knees and lower legs.

For this routine, you will need a stretch strap, belt, or dog leash to stretch, a resistive band, and a roll or rolled up towel.

Let’s begin with a quick 2 minute warm up to help get the foot and ankle muscles loose and ready to go. Ankle pumps, ankle circles, and ankle alphabet will help the muscles get ready for the routine.

Starting off with resistive band exercises are a great way to activate the muscles, strengthen, and stabilize the area.  Ankle dorsiflexion, plantar flexion, eversion, and inversion with a band will help strengthen the muscles around the ankle and foot to improve stability and decrease pain.

Then going into some full stretches with a calf stretch with a strap, a standing runner’s stretch, and a standing soleus stretch will really help improve motion and decrease tight muscles.

Next, standing heel toe raises are great for strengthening and working on balance.

Finally, in standing, single leg heel raises and squats are great exercises to work the muscles you have just lengthened and loosened up.

Congratulations on finishing Day 8 of the Moderate Whole Body Wellness Challenge. See you back here for Day 9!

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Dr. Jo's Moderate Whole Body Wellness Challenge Playlist

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