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.

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!

More Ask Doctor Jo Videos:

Dr. Jo's Moderate 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!

More Ask Doctor Jo Videos:

Dr. Jo's Moderate Whole Body Wellness Challenge Playlist

Dr. Jo's Beginner Whole Body Wellness Challenge Playlist

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Wrist / Hand Stretches & Exercises - Moderate Whole Body Wellness Challenge

Buy the Moderate Wrist Hand WorksheetThese wrist / hand stretches & exercises are simple, but effective in helping to strengthen the wrists/hands and relieve pain. This wrist/hand routine is performed in real-time so it's easy to follow. This wrist/hand routine is Day 7 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 wrist / hand stretches & exercises are also great for helping to decrease tightness and improve overall flexibility in the wrists and hands. They are not only great for the wrist and hand, but they are also great for the elbow.

For this routine, you will need a resistive band.

Let’s begin with a quick 2 minute warm up to help get the wrist and hand muscles loose and ready to go. Arm circles, wrist flexion and extension, and hand open and closing will help the muscles get ready for the routine.

Starting off with seated resistive band exercises are a great way to get the muscles moving. Wrist flexion, extension, radial deviation, and ulnar deviation with a band will help activate the muscles around the wrist, hand, and elbow to improve stability and decrease pain.

Then going into some full stretches with a wrist flexor stretch and wrist extensor stretch will really help improve motion and decrease tight muscles.

Next are some hand and finger exercises. Finger strengthening with a rubber band and a towel squeeze will help the smaller finger muscles get stronger.

Finally, standing bicep curls and tricep kickbacks are great exercises to work the muscles you have just lengthened and loosened up.

Congratulations on finishing Day 7 of the Moderate Whole Body Wellness Challenge. See you back here for Day 8!

More Ask Doctor Jo Videos:

Dr. Jo's Moderate Whole Body Wellness Challenge Playlist

Dr. Jo's Beginner Whole Body Wellness Challenge Playlist

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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

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