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.

Join My Moderate 10-Day Whole Body Wellness Challenge!

 

Today is a great day to start my Moderate 10-Day Whole Body Wellness Challenge!

If you're looking for more information about my Moderate 10-Day Whole Body Wellness Challenge, well you're in the right place! So what is the Moderate Wellness Challenge? It's a moderate level wellness program that's designed to get you moving.

Over the 10 days, we'll touch on all areas of the body from the head all the way down to the toes.

So let's get started! Here's a YouTube Playlist of the Moderate 10-Day Whole Body Wellness Challenge.

Download the FREE calendar below to help keep track of the challenge. It has links to each day's video, and it even has QR codes for each video if you want to watch the Wellness Challenge videos on your mobile device.

Click Here to Download the FREE Moderate Wellness Challenge Calendar!

 

Not quite ready for my Moderate Challenge? Check out my Beginner Challenge instead!

 

Lower Body Dynamic Exercises - Moderate Whole Body Wellness Challenge

Buy the Lower Body Dynamics WorksheetThese general lower body dynamic exercises are simple, but effective in helping to strengthen and stretch the lower body & relieve pain. This lower body routine is performed in real-time so it's easy to follow. This lower body dynamics routine is Day 6 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!

They are great for the lower back, hips, knees, and lower legs.

For this routine, you will need a chair or somewhere to sit for the warm up, and then some room to move and kick.

Let’s begin with a quick 2 minute warm up to help get the muscles loose and ready to go. Hip flexion, knee extensions (LAQ), leg rollouts, and trunk rotation in sitting will help the muscles get ready for the routine.

Dynamic exercises are a great way to activate the muscles and lengthen them with movements.  Modified jumping jacks, marching, hamstring curl kicks, and squats will help to improve stability and decrease pain.

Next, rockette kicks and standing trunk rotation will work all the muscles around the hips and help increase stability.

Finally, some combination movements are a great way to progress. Squats with heel raises and squats with leg lifts will not only strengthening your muscles, but they will also help with balance and coordination.

Congratulations on finishing Day 6 of the Moderate Whole Body Wellness Challenge. See you back here for Day 7!

More Ask Doctor Jo Videos:

Dr. Jo's Moderate Whole Body Wellness Challenge Playlist

Dr. Jo's Beginner Whole Body Wellness Challenge Playlist

Dynamic Stretching Warm Up Routine

Relieve Sitting Pain & Improve Sitting Posture with a Seat Cushion

Sponsored Content: This video contains paid product placement. Thank you to Aylio for sponsoring this video and providing Doctor Jo with a free Socket Seat Cushion to use. If you purchase products from these Amazon Associate links/ads, Doctor Jo will earn a commission from qualifying purchases.

Click here to purchase the Aylio Socket Seat Cushion!

Having correct posture while sitting for long periods at a desk, in a car, or even at home, can help prevent pain in many areas. Using a seat cushion can help improve posture and protect areas of the body while sitting.

To help relieve pain while sitting and to improve your sitting posture, make sure your hips and knees are at about a 90 degree angle. This is allows you to have good posture and distribute the weight evenly throughout your body.

Also, when you are sitting, you want to keep your feet flat on the floor. If you are shorter, you can use a stool or box to make sure your feet aren't dangling down.

You also want to have a good neutral position in your low back area. Using a seat cushion, like the Socket Seat Cushion from Aylio that I’m using in the video, is a great way to have support in your spine and keep you in an upright position. Using a cushion is an easy way to make sure your back gets the support it needs while maintaining correct sitting posture.

The Socket Seat Cushion also has an opening to take pressure off your coccyx or tailbone, and it has two holes to take pressure off your Ischial tuberosities, or your sit bones.

Related Dr. Jo Posture Videos:

Improve Posture with 5 Easy Exercises

Improve Posture with a Whole Body Approach

Shoulder Stretches & Exercises - Moderate Whole Body Wellness Challenge

Buy the Moderate Shoulder WorksheetThese general shoulder stretches & exercises are simple, but effective in helping to strengthen the shoulders & relieve shoulder pain. This shoulder routine is performed in real-time so it's easy to follow along. This shoulder routine is Day 5 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 shoulder stretches and exercises are also great for helping to improve posture, decrease shoulder tightness, and improve overall shoulder flexibility. They are not only great for the shoulders, but they are also great for the neck and upper back.

For this routine, you will need a resistive band, and be close to a door or wall to anchor it.

Let’s begin with a quick 2 minute warm up to help get the shoulder muscles loose and ready to go. Shoulder circles, arm circles, shoulder squeezes, and seated Ts will help the muscles get ready for the routine.

Starting off with standing resistive band exercises is a great way to activate the muscles to help with strengthening and stability. Shoulder flexion, abduction, extension, and scaption with a band will help activate the muscles around the neck to improve stability and decrease pain.

Then going into some full stretches with an upper trap stretch and levator scap stretch will really help improve motion and decrease tight muscles.

Finally, seated rows, shoulder external and internal rotation, and biceps curls with a band are great exercises to work the muscles you have just lengthened and loosened up.

Congratulations on finishing Day 5 of the Moderate Whole Body Wellness Challenge. See you back here for Day 6!

More Ask Doctor Jo Videos:

Dr. Jo's Moderate Whole Body Wellness Challenge Playlist

Dr. Jo's Beginner Whole Body Wellness Challenge Playlist

Shoulder Pain Treatment & Rehab Stretches

Shoulder Pain Top 3 Exercises

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