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 10-Day Whole Body Wellness Challenge!

 

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

If you're looking for more information about my 10-Day Whole Body Wellness Challenge, well you're in the right place! So what is the Wellness Challenge? It's a beginner level wellness program that's designed to get you moving, especially if you haven't been very active lately.

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 10-Day Whole Body Wellness Challenge for Beginners.

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 Wellness Challenge Calendar!

 

Day 10: Beginner Therapeutic Yoga Stretches & Exercises - Whole Body Wellness Challenge

Buy the Yoga Routine worksheetIt's Therapeutic Yoga Stretches & Exercises Day in my Whole Body Wellness Challenge for beginners! This real-time therapeutic yoga routine is simple, but effective in helping relax & relieve stress and anxiety. Buy a worksheet with this routine: https://www.askdoctorjo.com/wellness-challenge-yoga-beginner-worksheet

Learn more about the 10-Day Whole Body Wellness Challenge and 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.

Starting with a seated cat/cow, seated trunk rotation, seated piriformis stretch, seated hip flexor stretch, modified eagle pose, and a seated trunk rolldown will help get the back, hips, neck, and shoulders moving.

Now for some quadruped stretches to help the body relax. 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 10 of my Whole Body Wellness Challenge! You did it :-)

More Ask Doctor Jo Videos:

Dr. Jo's Whole Body Wellness Challenge Playlist

Yoga for Stress & Anxiety Relief - Therapeutic Yoga

Yoga for Back Pain Relief - Therapeutic Yoga

Day 9: Beginner Breathing & Relaxation Exercises - Whole Body Wellness Challenge

Buy the Relaxation Routine worksheetIt's Breathing & Relaxation Exercises Day in my Whole Body Wellness Challenge for beginners! This real-time relaxation routine is simple, but effective in helping relax & relieve stress and anxiety.

Learn more about the 10-Day Whole Body Wellness Challenge and download a FREE calendar so you can follow along.

For the warm up, let's 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 box breathing. It is also great to use imagery with this and imagine you are making a box with your eyes while you are breathing.

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. Pelvic tilts, 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 my Whole Body Wellness Challenge. See you back here for Day 10!

More Ask Doctor Jo Videos:

Dr. Jo's Whole Body Wellness Challenge Playlist

Relieve Stress & Anxiety with Relaxing Stretches

Relieve Stress & Anxiety with Simple Breathing Techniques

Day 8: Beginner Foot / Ankle Stretches & Exercises - Whole Body Wellness Challenge

Buy the Foot Ankle Routine worksheetIt's Foot / Ankle Stretches & Exercises Day in my Whole Body Wellness Challenge for beginners! This real-time foot/ankle routine is simple, but effective in helping strengthen the feet/ankles & relieve pain.

Learn more about the 10-Day Whole Body Wellness Challenge and download a FREE calendar so you can follow along.

These Foot / Ankle Stretches & 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.

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

After the warm up, isometric exercises are a great way to activate the muscles, but not make big movements that might cause pain. Ankle dorsiflexion, plantar flexion, eversion, and inversion isometrics will help activate 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 seated anterior tibialis stretch, and a seated posterior tibialis stretch will really help improve motion and decrease tight muscles.

Next, seated heel toe raises are great to start exercising the muscles.

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

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

More Ask Doctor Jo Videos:

Dr. Jo's Whole Body Wellness Challenge Playlist

Reduce Feet & Ankle Swelling

Peripheral Neuropathy Relief in the Feet & Legs

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DISCLAIMER: The content (the videos, descriptions, links, and comments) on this website is not medical advice or a personalized treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider.

Don’t use this content to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare provider or to replace the advice they give you.

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